The fear of public speaking is the most common social anxiety phobia, according to the Substance Abuse and Mental Health Services Administration. This intense fear can lead to symptoms similar to panic attacks, such as trembling and a racing heart, and a strong desire to avoid speaking in public. Thoroughly preparing yourself and your speech beforehand can reduce your anxiety when speaking publicly, whether it's for a work presentation or a social occasion.
Prepare the Speech
Start working on your speech early, as procrastination can lead to anxiety about completing the speech on time. You can begin with an outline or a rough draft to help you organize your thoughts.
Organize your speech logically, with a beginning, middle and end, to help you remember it. Toastmasters International suggests that using personal stories and humor in the speech will help you and your audience become engaged with the subject you're discussing.
Rehearse
Practicing your speech will help you become more comfortable with it and allow you to hear how it sounds out loud. As you familiarize yourself with the speech, you won't need to rely as heavily on the written text and you'll be able to continue speaking if you lose your place when reading.
Read your speech before a small audience of family members or friends with whom you feel comfortable to become accustomed to speaking in front of a crowd. Your hand-picked audience may offer tips or suggestions that can improve your performance and build your confidence.
Prepare Yourself
On the day of the speech, wear clothing that is comfortable but appropriate for the occasion. Taking care with your appearance can make you both look and feel confident about giving a speech.
An article in "The Toastmaster" recommends arriving early for your speech to allow for traffic or other delays that might impede your arrival time. This may also give you time to examine the area in which you're speaking and practice the speech in that setting before the audience arrives.
Relaxation Techniques
Before giving the speech, take a few minutes to calm yourself. Deep breathing can help eliminate feelings of anxiety. The "Toastmaster" suggests an exercise in which you clench your fists for five seconds, then release, and repeat the process three times. The act of clenching and releasing can help to relieve tension in your entire body.
Giving the Speech
While speaking, keep your thoughts focused on the speech and its contents, rather than your own performance. Don't call attention to or become distracted by feelings of nervousness or anxiety. Stick to the material you've rehearsed, and don't panic if you should temporarily draw a blank while speaking. With ample preparation, you'll regain your place and be able to continue without the audience even noticing anything other than a brief pause.
