Steps
to cope with public speaking anxiety
Step 1: Self-Assessment
Begin
by identifying problematic thinking patterns.
Determine your stress and anxiety
level. This will help you to determine the type of support
you need to overcome your fear. For example, some people
may only need the support of a roommate to role-play a presentation.
Have realistic goals.
Some people do not completely eliminate speech anxiety,
but instead learn to reduce it or manage it. Set goals and
make specific plans for each section of your speech…For
example, know what you should do in the introduction, then
maybe plan to walk to a visual aid to help you BREATHE!
Think positive thoughts!
Don’t engage in self-sabotage…some people will
get “stuck” during the brainstorming process
of finding a topic because nothing seems interesting enough
to talk about. We are not that critical! Try to find a topic
you can feel comfortable, but remember any topic can be
good or bad, it is how you develop and use the topic!
Watch your classmates and learn.
Do not compare yourself to them and “put yourself
down.” It seems in life there is always someone you
would like to be like, but there is someone saying the same
thing wishing they could be like you!
Ask yourself, "What am I really afraid of?" Doing
so may help you gain a more realistic perspective into the
realities of what is expected and what is not expected.
Ask yourself, "What are my strengths as a public speaker?"
In other words, do not overlook the strengths you offer
and avoid becoming too focused upon limitations.
Step 2: Gradual Exposure and Preparation
Look
for opportunities to expose yourself to mild-moderate levels
of anxiety that challenge, but do not overwhelm, your ability
to succeed.
Consider developing a positive visualization
of yourself giving a successful class speech
or presentation.
Video or audiotape yourself. Watch yourself and give yourself
constructive feedback, including what was done well and
what needs to be improved.
Be thoroughly prepared and rehearsed.
Nothing replaces adequate time spent in practice.
Consider using relaxation techniques
Manage feelings of anxiety, such as meditation, yoga, or
muscle relaxation to help the mind and body feel uplifted
and balanced, yet alert and prepared.
Develop presentation skills.
Learn techniques to improve voice projection, pace and clarity.
Develop confidence and develop assertiveness
skills
Don’t memorize!
Try extemporaneous style. This means, reduce your script
to a key-word outline, constantly practicing reducing the
notes and reducing the notes to keywords. Eventually you
might not even need notes.
Exercise.
Try walking before your speech. More strenuous exercise
should take place much earlier in the day, not just before
your speech. Stretch your muscles throughout your body.
Try isometric exercise (tense the muscle
group, hold, release). Make a “Lion Face” and
a “Mouse Face” to loosen up your facial muscles.
Make fists, hold, release. Try shoulder rolls/lifts
Dress for success.
Wear your favourite comfortable clothes and shoes.
Know the room by becoming familiar with the place in which
you will speak. Arrive early and walk around the room including
the speaking area. Stand at the lectern, speak into the
microphone. Walk around where the audience will be seated.
Walk from where you will be seated to the place where you
will be speaking.
Get to know the audience and if possible, greet some of
the audience as they arrive and chat with them. It is easier
to speak to a group of friends than to a group of strangers.
Visualize yourself speaking by imagining yourself walking
confidently to the lectern as the audience applauds. Imagine
yourself speaking, your voice loud, clear and assured. When
you visualize yourself as successful, you will be successful.
Practice in front of trusted friends.
Review feedback with your friend and make any adjustments
accordingly. Prepare, prepare, prepare! Practice and preparation
will reduce the stress! Procrastination and poor preparation
will increase stress!
Step
3: During the Speech or Presentation
All
you need is two or three main points:
- Remember,
most speakers and presenters contend with varying levels
of public speaking anxiety. You're not alone!
- Rather
than blocking out the audience, or seeing them in their
underwear, try viewing them as allies who are generally
supportive and want you to succeed.
- Act
calmly, even if you feel nervous or anxious. The more
you dwell on this nervousness/anxiety, the more likely
you will remain preoccupied with it. Humility and humor
can go a long way
Try to overlook minor errors during the speech/presentation.
Overall impressions are more important to the audience
than a word-perfect speech.
You Don't Have to control the behaviour of your audience
as they truly want you to Succeed. Consider speaking as
an opportunity, rather than something you are forced to
do. Get outside of yourself and connect with the audience.
Stay in the moment.
If self-critical thoughts start to surface, make an effort
to switch off the left brain's "critical observer,"
and try switching on the right brain's "passive, supportive
observer."
Use Visual Aids – PowerPoint, Posters,
Objects, Videos, etc. help you remember segments of your
speech and help you to move to that area physically and
mentally. Use items that are familiar and make you feel
good. Make sure you practice with them and have taken time
to prepare them. A poorly designed and sloppy visual aid
will increase your anxiety, not reduce it.
Have a “gimmick” for each part of your speech…role-plays,
skits, poems, music, etc. This helps you to look forward
to different areas of your speech.
Movement helps breathing! Plan and practice your movement.
The most logical times to move would be during the transitions
of your speech.
Don't apologize for being nervous for most of the time your
nervousness does not show at all. If you don't say anything
about it, nobody will notice. If you mention your nervousness
or apologize for any problems you think you have with your
speech, you'll only be calling attention to it. Had you
remained silent, your listeners may not have noticed at
all.
Concentrate on your message - not the medium - Your nervous
feelings will dissipate if you focus your attention away
from your anxieties and concentrate on your message and
your audience, not yourself
Step 4: After the Speech or Presentation
At
the end of your speech, look out to the audience and nod
your head…just like the gymnast who places her or
his hands triumphantly up in the air whether the performance
was good or bad!
Temper external feedback with internal beliefs and expectations
you have established in Steps 1 and 2.
Asking others afterwards, "how did I do?" without
first asking yourself may deprive yourself of a very significant
source of feedback: You!
Above all else, take satisfaction in what you have accomplished.
Give yourself credit for making the speech or presentation
as successful as possible.
Experience builds confidence, which is the key to effective
speaking. Most beginning speakers find their anxieties decrease
after each speech they give.
