How to Manage Fear of Public Speaking

Fear of public speaking is the #1 fear of all fears (according to the book of lists. The fear of dying is #7). In the words of the great Mark Twain: "There are two types of speakers: those that are nervous and those that are liars". Our bodies are programmed from prehistoric times to respond to fear with fight or flight––fight that mastodon or run out of its way. But that surge of adrenalin no longer serves us when we give a talk. So, now, we have to learn to manage it.

Difficulty: Moderately Challenging

Instructions

1. Be prepared. The more practiced you are and the better you know your material, the less stress you are likely to feel when presenting it. Practice to friends and family. Practice to a tape recorder and then listen for possible improvements you could make. Give your speech to yourself in front of a mirror and notice your hands, head and facial expressions. Be sure to practice out loud.

2. Be realistic. What’s the worst that could happen? Well, you could die. OK: 1) that’s not very likely, and 2) if you’re dead, the speech won’t matter any more because you’ll be dead. Sure, there are other things that could go wrong, but they aren’t very likely either, and people will probably understand since everyone is afraid of public speaking. If you understand your nervousness, you can manage it more easily.

3. Visualize a successful presentation.

4. Dress appropriately. Wear clothing that will fit in with your audience and give the right message. Also consider any physical cues you might give to your audience that you’re nervous. For example, if your chest gets blotchy from nerves, wear a high-necked top.

5. Know the room. Arrive early to orient yourself and set up. Get familiar with the lights, sound and any technical equipment you’ll use.

6. Relax before they arrive. Have a cup of herbal tea and think about something else if there’s time between getting oriented and when your audience arrives––it will calm your nerves. Go for a walk––moving your body will help too.

7. Know the audience. If appropriate, chat with your audience as they arrive––it’s easier to talk to a group of your friends than a bunch of strangers.

8. Breathe! You’ll feel less nervous if your brain is getting oxygen. Take a few deep long breaths before you begin. Take a deep breath at the end of each sentence of your speech. For long sentences, breathe at the end of each phrase. Breathe whether you need to or not.

9. Tell a joke. Have some prepared before you begin. Laughter releases tension and reduces stress.

10. Use gestures and strong volume. They will give you a feeling of confidence.

11. Stop! If you lose your place or get confused. Take a deep breath and a sip of water. If your brain still hasn’t cleared, begin someplace in your notes that seems about right. It’s OK at any point in the presentation to pause and collect your thoughts.

Tips & Warnings

• Make eye contact with a friend in the crowd if there is one.
• Avoid caffeine before your presentation. It will just make you more nervous.
• Notice your nervousness. If you observe what your body is doing, you gain some control over it.
• Hide your nervousness by looking at your notes. Use the opportunity to breathe and get your thoughts together.
• Know that your audience wants you to succeed. Why wouldn’t they? Everyone wins when you’re interesting, stimulating, informative and entertaining.
• Mirror other people’s behavior. For example, if you don’t know what to do with your hands, emulate someone who looks poised.
• Gain experience. The more public speaking you do, the less stress it will cause you.
• Develop relaxation techniques over the long-term. Try different approaches and use the ones that work for you.
• Don't comment on your nervousness. Most of the time people can’t tell that you’re nervous. If you mention your nervousness or apologize for problems you think you’re having, you'll just call attention to it and potentially decrease your credibility.

[turtledove]

on 8/27/2009 I love #2! 5*

[mappletree]

on 3/28/2009 thanks good tips will try i might have to wear a balaclarva so they wont see my face going red

[kaz1980]

on 11/1/2007 just joined Toastmasters it is exiting but scary as well.
karen

[BarryWaite]

on 10/12/2007 I am an EFT practitioner and this really works for public speaking and with anxiety in general. I plan to write on this in the future and would refer to your article for other pointers...Bravo...great job!

[Diablo2]

on 9/15/2007 I completely agree; thanks.