You may have experienced it--standing on a podium, you forget what you are about to say. Your heart races, your palms sweat and you might even blush. These are common signs of a type of social anxiety that involves fear of public speaking. In severe cases, this nervousness may become sheer panic. Don't let the fear of public speaking stop you from advancing in your career or participating in social gatherings. Learn tips for overcoming your anxiety while building confidence in your speaking abilities.
Prepare for the Task
The anxiety associated with public speaking may stop you from preparing for the task, creating a self-fulling prophecy of poor performance. Avoid this pitfall--start rehearsing for your public speaking gig well in advance. Record your speech or practice it in front of close friends. If preparing for the event is overwhelming, break the preparation down into sub-tasks, working in small doses each day, building up to the event. Watch speakers you admire. Take note of their body language, as well as the tone of their voices. Use their expertise to help you create your own public speaking style, one that feels comfortable and authentically you.
Change Your Approach
Socially anxious individuals typically live with a negative tape playing in their heads. Without even realizing it, you may be telling yourself, "If my speech isn't perfect, I've failed," or "I know I'll go blank on that stage." Stopping your negative thoughts will take plenty of practice. Divide a piece of paper into two columns. On one side, write "Negative Automatic Thoughts." On the other side, write "Challenge Responses." Pay attention to your negative internal chatter, and start fighting back. For example, you might think, "I'll lose the respect of my peers if they notice I'm nervous." Challenge this all-or-nothing thinking with a more moderate response, such as, "Everyone feels some degree of anxiety from time to time." With practice, your automatic negative response will lose the power to control your actions.
Relax Your Body
Relaxation techniques, such as yoga and breathing exercises, may improve your public performance. According to the Kripalu Center for Yoga and Health, "systematic training in yoga enhances the performance of complex tasks through the cultivation of highly refined states of attention, concentration and focus." In addition to helping your concentration during speeches, yoga also may ease performance anxiety, according to the center. Practice deep breathing exercises and gentle stretching before your speaking engagement. Relax your body to create a relaxed and focused mind.
Track Your Success
Make note of what went well immediately after your speaking engagement. Overcoming your fear of public speaking is not a one-shot deal. Each time you speak in public with success, you will have a better idea of what techniques help you succeed. Keep track of your improvement to help build your confidence. Even if you don't learn to enjoy public speaking, you may be able to train yourself to get through your speeches without fear.
References
- "The Hidden Face of Shyness: Understanding and Overcoming Social Anxiety"; Franklin Schneier, MD, and Lawrence Welkwitz, Ph.D; 1996
- Kripalu Institute for Extraordinary Living: Professional Music Performance
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