Public speaking anxiety is a common “disease” that many people experience, especially if they are asked to give a speech or present an important issue. are you one of them? If you don't know how to manage it, the anxiety disorder can really take a toll on your self-confidence; as a result, your speech will end up garbled. Eliminating this anxiety completely is not easy. But believe me, if you want to learn to understand the anxiety, practice harder, and take good care of yourself, surely the anxiety you feel will be significantly reduced.
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Method 1 of 6: Managing Anxiety
Step 1. Write down all the reasons behind your anxiety
To relieve it, the most important thing you need to do is understand the anxiety. Write down some of the reasons behind your speaking anxiety; dive into specific reasons.
For example, if you're afraid of looking stupid in front of people, find out why you think that way. Are you afraid of passing on the wrong information? Once you know the reason, you can allocate more time to dive into the topic and other important information
Step 2. Silence your negative thoughts and criticisms
Constantly thinking negatively about yourself and your performance will only foster that anxiety. If you don't believe in yourself, then how will your audience believe you? Whenever you start to think negative thoughts, silence those thoughts and replace them with more positive thoughts.
For example, you might think, "When I was on stage, I'd have forgotten what to say." Silence the negative thought and replace it with, “I know the topic I'm going to talk about. I've done comprehensive research, the material for my speech is well written, and I can always peek at it whenever needed. If things don't go according to plan, I'll still be fine.”
Step 3. Know that you are not alone
The fear or anxiety of public speaking is also known as glossophobia; don't worry, about 80% of the population experience it. People in the group often felt nervous and restless, their heart rate increased, and their hands sweated when they had to speak in public. Realize that it's normal to feel this way before giving a speech.
It's really uncomfortable to feel. But realize that you will definitely get through it and everything will be fine again. Remember, experience is the most valuable teacher. Over time, you will get used to it and be able to make a better speech
Method 2 of 6: Preparing for a Speech
Step 1. Know your guidelines for giving speeches
Humans tend to worry about things they have no control over. You can't control all aspects of a speech or presentation, but at least you can focus on the things you can control. If you are asked to give a speech, find out the expectations of the client or the person asking you to speak.
- For example, what is the topic of your speech? Who has the right to choose the topic? How long will you be giving your speech? How much time do you have to prepare speech materials?
- Knowing things from the start can help ease your anxiety.
Step 2. Get to know your topic
The more familiar you are with the topic to be discussed, the less anxious you will be.
- Choose a topic that you like and understand. If you don't have the authority to choose a topic, at least choose a point of view that you like and understand well.
- Find as complete information as possible. Of course, you will not convey everything you read, but at least this store of knowledge will increase your confidence when giving a speech.
Step 3. Know your audience
Knowing your audience is key to delivering a quality and useful speech. For example, the speech you give to environmentalists is certainly different from what you give to a group of high school students who are studying Biology.
Step 4. Write a speech that fits your style of speaking
Try not to adopt a speaking style that is unnatural or uncomfortable for you. Your discomfort when speaking will be very visible from the way you deliver.
Step 5. Prepare your speech well
The more prepared you feel, the less anxious you will be. Write your complete speech ahead of time, find the right illustrations and examples to convey to the audience, and complete your speech with a creative and effective presentation.
Provide a backup plan. Consider what you will do if the unexpected happens (for example, your laptop suddenly won't turn on or the power goes out). For example, it would be a good idea to provide printed speech materials. Also decide what you will do to pass the time if the video you want to display suddenly breaks
Method 3 of 6: Understanding Everything About Your Speech
Step 1. Identify the location of your speech
If you already know the location, you can imagine what it would be like to talk in that location. Find out the specific room where your speech will be, imagine your audience, and find out where the nearest toilets and water dispensers are.
Step 2. Find out the details regarding the timing of your speech
Find out when you will start talking. Also find out who the speakers are; are you the only speaker or not? Will you be speaking at the beginning, middle, or end of the event?
If you have to choose, determine the time of speech that is most convenient for you. Do you feel more comfortable talking in the morning? Or is it at night?
Step 3. Know the technology you need
If you plan to use additional video or audio, find out if your speech location can provide the technology you need.
- Convey your needs and desires to the committee. For example, if you prefer to use a cordless microphone, tell them. Also say if you need a chair, table, podium, or small laptop to display the material. Discuss everything in detail with the organizing committee before you start your speech.
- If possible, check the condition of the equipment you will be using at least a few hours before giving your speech. If your presentation aids don't work mid-speech, your anxiety will likely increase significantly. Prevent this condition by checking the condition of your presentation aids beforehand.
Method 4 of 6: Practice Your Speech
Step 1. Practice on your own
Often times, we tend to worry about things that feel unfamiliar. Therefore, always take the time to practice. No need to remember every word in your speech, just identify the main premises, opening paragraphs, alternation between paragraphs, conclusions, and examples that you have made. Practicing in a private room is the best step. Doing so will give you the opportunity to correct any flaws you find without feeling embarrassed or awkward. Read your speech out loud, getting used to hearing your own voice. Pronounce the dictions you have chosen and make sure you are comfortable with the choice of words.
Afterward, practice in front of a mirror or record yourself. This way, you can see your body language and facial expressions when you're giving a speech
Step 2. Focus on the introduction or opening paragraph
If you manage to start your speech well, chances are your anxiety will be significantly reduced. After that, you will surely feel much more comfortable and relaxed.
While you don't need to remember the entirety of the speech, at least remember how you started the speech. Make sure you are able to start your speech with control and confidence
Step 3. Practice in front of other people
Find a friend, colleague, or relative who will listen to you practice. Ask them to provide constructive criticism and suggestions afterwards. Although difficult, this method is effective in providing an appropriate picture of what it feels like to speak in front of an audience. Don't worry, let's just say you're doing rehearsals before the D-day.
Step 4. Practice on the location of your speech
If possible, practice in the specific room that will be the location of your speech. While speaking, pay close attention to the structure of the room, the shape of the stage, and the acoustic quality of the room. Stand in front of the podium or on the stage, and build your comfort. After all, that place is the actual location of your speech.
Method 5 of 6: Take Care Before Your Speech
Step 1. Get enough rest at night
Getting a good night's sleep the night before your presentation helps you think more focused and clear the next day. In addition, you can be sure you will not feel tired when giving a speech. At least, sleep 7-8 hours to look prime the next day.
Step 2. Eat healthy foods and eat regularly
Eating a healthy breakfast can give you more energy when giving a speech. Often times, excessive anxiety or fear can actually reduce your appetite; but make sure you still eat something before giving a speech. Healthy, delicious foods such as bananas, yogurt, or granola bars are great choices to relieve nausea caused by being overly nervous.
Step 3. Wear appropriate clothing
Choose clothes that match the location, theme of the event, and your audience. In general, the safest choice is formal and modest attire.
- Wear clothes that are comfortable and can boost your confidence. Surely you don't want to focus on sore heels or an itchy neck from the wrong clothing choices, do you?
- If you're not sure what kind of attire is appropriate, ask the organizers whether you should wear formal or casual attire.
Step 4. Take a deep breath
Deep breathing can help calm your mind, ease your heart rate, and relax your muscles.
Try the 4-7-8 method: Inhale through your nose for a count of four, hold your breath for a count of seven, then exhale for a count of eight
Step 5. Try meditating
Meditation is a powerful way to calm your mind and restore your focus. This method is effective in relieving anxiety by keeping you away from the things that cause the anxiety. You will be led to focus more on what was happening in the moment and forget the haunting “what if” questions. Try these simple meditation methods:
- Find a location that is convenient and free of distractions.
- Relax and close your eyes.
- Begin to breathe deeply; Inhale for a count of four and exhale for a count of four. Focus your mind on your breathing pattern.
- If your focus starts to run away, be aware of the distracting thought and let it go immediately. Afterwards, refocus on your breathing pattern; inhale, exhale.
- Try meditating for 10 minutes every day to completely relieve your anxiety. Make sure you also start your D-day by meditating.
Step 6. Use visualization exercises
Thinking of yourself as a successful speaker can help you when you actually do it. Go through your speech and imagine the audience's reactions to different sections. Think of different reactions, such as anger, laughter, admiration, applause, etc. Take a deep breath while imagining the reactions.
Step 7. Take a walk before starting your speech
Pump blood and oxygen throughout your body by taking a walk or light exercise before giving a speech. In addition to relieving stress, exercising will also help shift your focus for a moment.
Step 8. Avoid caffeine
Caffeine can trigger anxiety, which will only increase your anxiety. When you're feeling anxious, the caffeine in coffee or soft drinks actually acts as "fuel" that will increase the anxiety.
Instead, try herbal teas that have a calming effect, such as chamomile or peppermint tea
Method 6 of 6: Delivering a Speech
Step 1. Think of your anxiety as a burst of enthusiasm
Instead of focusing on how nervous you are, try to think of your nervousness and anxiety as showing your enthusiasm. Let's say you are excited about having the opportunity to share your point of view and knowledge on a particular topic with others.
When giving a speech, use your nervousness as a source of energy that is emitted through your body movements. Even so, make sure you still show natural body language and not excessive. Changing positions (or walking around a bit) while giving a speech is a natural gesture, but make sure you're not pacing around aimlessly
Step 2. Speak with confidence
Public speaking anxiety is the most common phobia. But fortunately, many people are good at hiding their anxiety in front of an audience. Remember, never show your nervousness or anxiety to an audience. If your audience views you as positive and confident, their expectations will surely affect your performance.
Step 3. Look for friendly faces in the audience
Many people are reluctant to make eye contact with an audience because they think doing so will increase their anxiety. In fact, looking your audience in the eye can actually ease your anxiety and nervousness. Try to find a friendly face in your audience, and imagine you are having a conversation with him. Make their smile your source of energy and enthusiasm during your speech.
Step 4. Forget the mistakes you made
Anyone can make mistakes, even professional speakers. Don't drown yourself in the mistakes you made in your speech. You may stutter or mispronounce the name of the organization, but don't let those mistakes ruin the whole content of your speech. Set realistic expectations for yourself and don't curse yourself if you make an unintentional mistake.
Tips
- Join the Toastmasters club available in your city. Toastmasters is an organization that focuses on developing one's ability to communicate in public.
- If your job requires you to speak regularly in public (and if you are constantly anxious about it), consider asking a trusted mental health professional for help.
