How to Ease Anxiety Stress Caused by Public Speaking

Breathe deeply a few times before you begin your speech to calm your nerves.

Public speaking anxiety is one of the most common types of anxiety. Public speakers typically experience some degree of anxiety before speaking publicly. Severe public speaking anxiety may impair functioning, which can limit your ability to speak in public when necessary to make presentations or speeches. Symptoms of public speaking anxiety include sweating, trembling, shortness of breath, fast heartbeat, stomach pain, dizziness, blushing, muscle tension and confusion. Public speaking anxiety stems from a fear of embarrassment or a fear of being scrutinized by audience members.

Things You'll Need

• Index/cue cards

Instructions

1. Practice giving speeches in front of a few friends or family members to build confidence. Gradually participate in public speaking. Start out by making brief comments or very short presentations and increase the length of presentations as you feel more confident.

2. Prepare for your speeches and presentations thoroughly. Being unprepared will exaggerate anxiety even more. Use index cards or other cues to keep you on track. Avoid writing out your speech or presentation word for word or in full sentences because this will tempt you to read from your cards without engaging with the audience.

3. Explore relaxation techniques that can help you cope with any physical distress. Such techniques may include imagery, positive self-talk and relaxation exercises. Practice several techniques until you find one that works best for you.

4. Focus on the good parts of speeches you give. Avoid focusing on mistakes or aspects of your speeches that you consider unsuccessful. Also, avoid focusing on your anxiety because this will fuel your anxiety even more.

5. Do not automatically assume that you will make a mistake or that something will go wrong.

Tips & Warnings

• If your speaking anxiety is severe and you are unable to progress on your own, consult with a mental health professional. You may need medication or therapy to overcome a social anxiety disorder.

• If you have never taken a public speaking or communications course, enroll in one at your local community college or university.

• Do not drink an excessive amount of caffeinated beverages before giving a speech or presentation. This may trigger more anxiety.

References

• University of Mary Washington: Public Speaking Anxiety - The Basics
• University of Wisconsin: Public Speaking Anxiety
• University of Tennessee: Public Speaking Anxiety
• University of North Carolina Speaking Center: Making Friends with Your Public Speaking Anxiety Monster
• University Center Rochester: Dealing with Communication Anxiety and Public Speaking
• University of New Hampshire: Reducing Public Speaking Anxiety