Speech anxiety is one of the top phobias in the United States, and according to the University of Central Florida, 85 percent of people feel some sort of fear or anxiety before speaking in public. With some concentration and anxiety-reducing techniques, however, you may overcome your fear.
Symptoms of Speech Anxiety
If you are suffering from speech anxiety, you may begin to notice that you will sweat when anxious, your heart will beat faster, your breath will be short, you may feel nauseated and your blood pressure may even spike. You may have other symptoms, such as a quivering voice, shaking hands or insomnia the night before a speech.
Preparation
Being prepared before your speech can lessen your anxiety. The University of Mary Washington Speaking Intensive Program website suggests that you prepare by knowing the introduction of your speech. By knowing your introduction, you can make it through the beginning of your speech without a problem, lessening anxiety as you go along. Also, practice makes your presentation perfect and allows you to experiment saying various lines in different ways before you get in front of a real audience. Also, try visiting the room in which you will speak. Become familiar with the room from the vantage point of the speaker. Feeling comfortable in your space will keep you comfortable while speaking.
Tips and Tricks
Use a card or your visual presentation to help you remember what you want to say and to help your audience follow along with you. Try also to remember ideas and concepts that you want to express, rather than certain sentences and specific words. This will keep you focused on the topic and lessen your anxiety if you forget the exact phrasing you had planned. Remember to speak slowly so your audience can follow along. Don't expect perfection, because no speech is ever perfect. As such, don't get more nervous if you make a mistake. Your audience may not even notice.
Be Healthy
According to health website the Help Guide, exercising and eating well can help you battle anxiety. By taking on a regular aerobic exercise routine, such as a 30-minute jogging session each morning, you can relieve tension and stress while also increasing your energy. Getting enough sleep can also help you manage stress more effectively. Stay away from sugar and caffeine because both can cause you to feel more anxiety and even send you into a panic attack. Always make sure you are eating well and frequently enough to prevent low levels of blood sugar, which can make you irritable.
Professional Treatment
In the event that your anxiety is particularly severe and you can't find any behavioral treatments that work, there are medications that may help. According to the Mayo Clinic, beta blockers, medication that is calming, can be prescribed by your doctor. Your fear of speaking may also be linked to a social phobia or other type of disorder, and a doctor can help. Talking through your anxiety with a specialist can have positive effects on your level of anxiety.
