If you get butterflies in your stomach before talking in front of a group of people, you are not alone: It’s normal to feel nervous before speaking in public. In fact, some anxiety actually can be beneficial. It can improve your performance and help you to be engaged and dynamic with your audience.
When Communication Anxiety is a Problem
Communication anxiety becomes a problem if anxiety levels start to interfere with your ability to perform at work, school or in social situations. Communication anxiety is a type of social anxiety, which is the third-largest mental health care problem in the world, according to the Social Phobia/Social Anxiety Association. Fortunately, there are methods for managing communication anxiety. In his book “Professional Communication Toolkit”, D. Joel Whalen, Ph.D., of the Kellstadt Graduate School of Business at DePaul University, outlines some self-help techniques for managing communication anxiety.
Self-Help Techniques
Dr. Whalen suggests that you first ride out the rush of intense anxiety that you feel right before you make your speech or presentation. These feelings will normally pass after three to five minutes. Then, tell your audience that you are excited to be there. By doing this, you put a positive spin on your anxiety and show your listeners that you care about them and your subject matter.
Breathing Exercises and Positive Thoughts
It’s also important to lower your metabolism and control your fear. You can do this through a number of breathing techniques. For example, take 10 slow, deep breaths, counting and visualizing each number as you inhale. Another technique is to say the word “calm” while you inhale and the word “down” as you exhale. Thinking positive thoughts also is helpful, such as remembering past successes and visualizing future successes.
Cognitive Behavioral Therapy
Self-help techniques might not be enough. Cognitive behavioral therapy (CBT) is a method that has shown to be successful in helping people with social anxiety disorders. CBT is a general term for a classification of therapies that are based on the idea that our thoughts cause our feelings and behaviors. By changing the way we think, we can change the way we act or feel, regardless of external factors, explains the National Association of Cognitive-Behavioral Therapists.
Medication
Prescription medication, such as anti-anxiety agents and certain types of antidepressants, might be helpful for some people with severe communication anxiety. Medication is generally most effective for social anxiety disorders when used in conjunction with CBT, says the Social Phobia/Social Anxiety Association. (see reference 1) Talk with your doctor about medications that might be appropriate for you.
