Being fearful of speaking in front of others is a common cause of anxiety. People generally worry they will not say the right thing, they will not make sense or they will forget everything they had planned to say. Speech anxiety is generally something you can deal with on your own, but if it develops into an intense fear or something that causes physical sickness it may be a type of anxiety disorder, notes the Anxiety Disorders Association of America. To determine if you have an anxiety disorder you will need to be evaluated by a mental health professional.
Step 1
Determine what makes you fearful about speaking. Ask yourself if your fears are logical. Challenge your reasons for being anxious about speaking in front of people. Tell yourself reasons why your fears are not true.
Step 2
Ask yourself if you criticize other people's speaking abilities as much as you criticize your own. Generally, people tend to hold themselves to higher expectations than they do others, and they let others make mistakes without thinking twice about them. Acknowledge your overly self-critical attitude. Understand that those listening to you and watching you are not criticizing your speech as much as you are.
Step 3
Speak in front of smaller groups of people you feel comfortable with. If you speak in front of people you trust and those who believe in you, your confidence in your abilities will increase, which will cause your speech anxieties to decrease. Share planned formal speeches with the small group. Ask them for feedback. In addition, just spend time conversing with them to build your skills.
Step 4
Practice your speeches. Practice allows you to work through possible problem spots and become increasingly knowledgeable about what you are going to say; this will allow you to reduce your anxieties and feel more capable. Go through your speech at least three times prior to giving it formally. Act like people are actually there watching. Avoid skipping over things. Give the speech in front of a mirror so that you can make sure you are making eye contact with your audience. When you are done, focus on all the things you did right. Avoid overemphasizing the things that went wrong.
Step 5
Use relaxation techniques to reduce your anxieties in the moment. Practicing relaxation techniques prior to the anxiety-inducing situation will provide you with a tool that you can use to reduce your anxiety in the moment, notes the Mayo Clinic. Learn to count to ten while focusing on the numbers you are saying and nothing else that is going on. Engage in deep breathing exercises; this will help to slow down your heart rate, which will make you feel calmer. Use a visualization technique to see yourself successfully giving the speech. Engage in these techniques when you begin to become anxious prior to giving a speech.
Step 6
Volunteer to go first. Even though you may want to put off giving the speech, the sooner you begin the less time you will have to think about all the negative things that could happen, thus increasing your anxiety. Get the speech over with as soon as possible.
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