Naturally, people who are shy or have social anxiety disorder will find it difficult to interact with other people. Sometimes their main problem is difficulty speaking in a loud and clear voice so they are often heard mumbling. are you one of them? If so, try reading this article to find out how to increase your confidence, project your voice, and release stress so that you can speak louder, comfortably, and confidently in front of others.
Step
Part 1 of 3: Projecting Sound
Step 1. Show a confident posture
If you are shy, adopting a confident sitting or standing posture can significantly increase your self-esteem. Some positions can even project your voice better; but most importantly, always choose a sitting or standing position that makes you feel comfortable and confident.
- If you're standing, place one foot in front of the other, then put your full body weight on the leg behind you. Keeping your neck straight, lift your head high, pull your shoulders back, and lean your body slightly from the waist up.
- If you're sitting, make sure your back is straight and lean slightly forward. Place your elbows and upper arms on the table and look into the eyes of the person you are talking to.
Step 2. Breathe in a way that maximizes the projection of your sound
If you're not used to projecting sound, first focus on your breathing pattern. Try to regulate the rhythm of your breath and improve your posture by opening your chest when you speak; surely, the sound that comes after it will definitely be louder and rounder.
- Inhale quickly and quietly; After that, exhale slowly before starting to speak.
- Try to relax your abdomen (lower abdomen) area as you inhale; also relax your chest and shoulders as much as possible.
- Pause at the end of each sentence, just before your breath runs out. After that, inhale again so that your next sentence sounds more natural.
Step 3. Start by speaking at a volume you are comfortable with
If you're worried about speaking too loudly, try speaking in the voice most comfortable for you first. Take a few moments to converse at a volume that is comfortable for you; over time, try to increase the volume of your voice slowly.
- Remember, speaking in a low or barely audible voice is much better than not speaking at all.
- Don't force yourself to make changes overnight. Try to get to the point where you are comfortable first; Once you feel quite ready, try to slowly push yourself beyond the previous limit.
Step 4. Reduce your speech rate
Some people tend to speak too fast when they are nervous or shy. Unfortunately, speaking too fast runs the risk of making your words less clear; in addition, the risk of stuttering or at a loss for words looms over you if you do.
- Try practicing by recording your voice; after that, listen to the recording to assess the speed of your speech.
- If you want, have someone accompany you to practice. The person can judge whether you need to change the volume, pitch, or speed of your speech.
Step 5. Listen to what other people have to say
If you want to follow the direction of another person's conversation, make sure you listen to every word that comes out of their mouth. Don't spend time planning your words and focus on what the other person is telling you.
- Make eye contact with the person speaking and listen carefully to what they are saying.
- Give appropriate reactions to other people's words. Smile in response to words that sound funny, curl your lips down when someone tells a sad story, and nod your head politely to show that you're listening to what the other person is saying.
Step 6. Engage in the conversation
Don't wait until you are allowed or asked to participate! Although difficult, you can certainly do it as long as you are willing to follow the direction of the conversation of the people around you; participating in conversations also shows that you are interested in what other people are talking about, you know!.
- Don't interrupt other people's words! Wait until their sentences have reached a pause and no one else is speaking if you want to respond.
- Give responses that are relevant to the topic of the conversation and try to respond to other people's words. For example, you might say, "I agree with Dave, but I think _."
Step 7. Work on controlling your volume
Controlling the volume can also help you speak louder and clearer. Also, be aware of the sound of every word that comes out of your mouth; Practice this method in front of your friends or by recording it.
- Instead of using a monotonous tone of voice, try varying the pitch, volume, and rhythm of your speech.
- Start by speaking in a moderate voice range; after that, try increasing or decreasing the range according to your taste.
- Adjust your volume. Make sure your voice is loud enough to get the other person's attention, but not so loud that it could potentially make them uncomfortable.
- Take a break after saying something important; in addition, pronounce your words as slowly and clearly as possible so that everyone can hear your words well.
Part 2 of 3: Managing Physical Symptoms
Step 1. Drink plenty of water before starting to speak
Many people feel their mouth or throat dry when they are attacked by fear; As a result, they also find it difficult to speak fluently afterward. If you are prone to feeling embarrassed or anxious, make sure you have a bottle of water ready to drink whenever needed.
Avoid caffeine or alcohol when you feel nervous or anxious. Careful; Caffeine can further increase the stress you feel, while alcohol can make you more dependent
Step 2. Release the stress you feel
Fear and shame are often rooted in feelings of stress and unresolved energy. If you're feeling too nervous or afraid to speak out loud, try releasing your stress first. Get away from the crowd and take advantage of your solitude to stretch your muscles before returning to speak in front of a crowd.
- Stretch your neck muscles by bending them forward, backward, and sideways slowly.
- Stretch your mouth by opening it as wide as possible.
- Stand with your back against a wall and stretch your hamstrings. After that, also stretch your groin by opening your legs wide and tilting your body to the left and right.
- Stand two steps away from a wall and do five wall push-ups.
Step 3. Use deep breathing exercises to manage your symptoms
Many people experience unpleasant physical symptoms when they feel excessive shame, fear, or anxiety. These physical symptoms include an increased heart rate, heavy breathing, dizziness, and extreme fear. Whatever physical symptoms you are experiencing, deep breathing techniques can actually suppress these symptoms.
- Try to inhale slowly for a count of four. Make sure you breathe using your diaphragm (which is indicated by expanding the space under your ribs) instead of using your chest.
- Hold your breath for a count of four.
- Exhale slowly for a count of four.
- Repeat the process several times until your heart rate and breathing rhythm slows down.
Part 3 of 3: Calming the Mind
Step 1. Challenge your negative thoughts
If you're feeling shy or nervous, chances are your brain is being filled with fears that cause panic. Even if the fears feel real, try to step back to challenge them; in other words, try to break the chains of self-doubt and overcome the shame you feel. Ask yourself these questions:
- What am I really afraid of? Is the fear realistic?
- Is my fear grounded in reality, or am I exaggerating the situation?
- What is the worst possible situation? Will the result be really bad or can I actually still get through it well?
Step 2. Think of things that can motivate you
After breaking the chain of self-doubt, try to fill your mind with positive and motivating thoughts. Remember, you have full ability to change your own perspective and feelings!
- Try to shake off your shyness and other things that trigger your nervousness by saying, “Fear and shame are just expressions of emotion. Even though it's annoying right now, I'll definitely get through it well."
- Say to yourself, "I'm a smart, kind, and attractive person. Even though I'm shy, I'm sure people will be interested in what I have to say."
- Remember, you must have felt embarrassed or nervous before; in fact, you can still have a good day after, right? Try remembering times you've worked through those fears in the past to motivate yourself.
Step 3. Do an activity you enjoy before meeting a lot of people
Doing the things you enjoy can release endorphins, reduce stress, and deal with your anxiety. If you know you're going to be interacting with a lot of people and need to speak louder in the situation, take a moment to relax beforehand.
No need to take too long if you are very busy. Trust me, even an act as simple as taking a walk alone, listening to soothing music, or reading a quality book can calm you down
Tips
- Remember, being confident is different from looking haughty or arrogant.
- Believe in yourself!
- Don't cross your arms in front of your chest. Instead, place your hands on your waist or hang them casually by your sides. Crossing your arms in front of your chest is a closed body language that shows that you are reluctant to interact with anyone.
Warning
- Don't practice or practice your results in front of people who don't value you. Practice in front of people you are comfortable with.
- Careful; don't talk too loudly all the time or interrupt other people's words if you don't want to be seen as rude and disrespectful.
