If the thought of speaking in front of a group leaves you trembling, odds are most of your potential audience has felt the same way at one time or another. While public speaking is the most commonly reported fear among adults, the U.S. Department of Health and Human Services notes severe cases of this social phobia can interfere with work and social activities. Methods do exist to help you overcome, or at least cope with, speaking anxiety.
Symptoms
In general, the symptoms of speaking anxiety mimic those of generalized anxiety disorder and may include sweating, rapid heart rate, shortness of breath, abdominal discomfort, shaky voice, confusion and dizziness. In generalized anxiety, these symptoms can occur at any time in any situation. With speaking anxiety and other social phobias, however, the symptoms manifest when you confront the source of your fear; in this case, speaking in public. For some individuals, the fear is limited to occasions when they have to give a formal presentation at work or school. Others, however, have great difficulty even speaking to other individuals at parties or informal gatherings.
Significance
Most colleges require students to participate in public speaking in order to graduate and many careers require some type of formal presentation at one point or another. But high levels of speaking anxiety could prevent you from pursuing a rewarding career in teaching or cause you to pass on an offered promotion that requires you to give reports in boardrooms or auditoriums. Severe speaking anxiety may isolate a person who fears speaking with others, thus greatly reducing opportunities for friendships and decreasing the potential for living a full and productive life.
Mild Anxiety vs. Phobia
Some nervousness about speaking in public is considered normal, especially when grades or careers rely on the presentation, and may require no more than a few deep breaths to overcome. People who are a little more than "nervous" may experience stronger symptoms of anxiety that will benefit from self-help coping strategies. However, the person experiencing extreme anxiety when exposed to even the thought of speaking in public, who recognizes that his fear is excessive or unreasonable and finds that normal activities or relationships are significantly impaired as a result of these fears, may need treatment with medication or formal behavioral therapy, according to the DHHS.
Coping Strategies
The counseling center at University of Wisconsin recommends individuals with mild to moderate speaking anxiety try changing thought patterns from negative to positive. For instance, try reminding yourself no one expects perfection and that you have valuable information to share with your audience. Other strategies include rehearsing in front of a few friends or taping your presentation with a video camera. Deep, abdominal breathing calms nerves, and relaxation techniques learned in a yoga class may also help. Limiting caffeine and other stimulants can help control performance anxiety, according to counseling professionals at the University of Wisconsin.
Formal Treatment
According to the DHHS, cognitive behavioral therapy guided by trained professionals appears to produce the best results in treating social phobias. The therapy typically includes training that helps the individual recognize patterns of avoidance and ways to relax when confronted with anxious thoughts and feelings. Some therapists use desensitization to help overcome anxiety. This involves introducing the person gradually to a feared situation. For instance, someone afraid to speak in public might start by raising her hand and asking questions in class, or join a small study group and work on making comments there. Anti-anxiety or antidepressants may help relieve symptoms, and some patients require a combination of medication and behavioral therapy.
