How to Overcome Anxiety in Public Speaking

Fear of public speaking, or "glossophobia," is one the most commonly reported social fears, according to About.com. Many people try to avoid public speaking altogether, but for some of us it's unavoidable. People who have varying degrees of anxiety related to public speaking can find it difficult to overcome, making it nearly impossible to get through a public speaking engagement without great stress and nervousness. But there are many proven techniques to reduce and often eliminate public speaking anxiety.

Things You'll Need

• Audio/visual equipment (if applicable)
• 10 to 15 3-by-5 index cards

Instructions

1. Remind yourself that the audience wants you to succeed. Most of the people in your audience are terrified of public speaking just like you are, says Morton C. Orman, MD, in his article "How to Conquer Public Speaking Fear." Your audience understands your fears of embarrassment, humiliation and failure. "They feel for you," Dr. Orman notes. Further, if you make a mistake or stumble during your presentation, your audience likely won't find it important.

2. Scope out the venue. Reduce your public speaking anxiety by becoming familiar and comfortable with the place where you will speak. "Arrive early and walk around the room, including the speaking area," advises Lenny Laskowski of LJL Seminars. Practice speaking into the microphone and standing at the lectern. "Walk around where the audience will be seated. Walk from where you will be seated to the place where you will be speaking," he recommends. Also, practice using any audio or visual equipment that you'll use as part of your presentation. Ensure that the equipment works properly to avoid any technical problems during your speech.

3. Define two or three main points. Trying to stuff too much information into your presentation will increase your anxiety and could bore your audience.

4. Use relaxation exercises. Proven exercises can help to ease your public speaking stress and tension. Sit comfortably with your back straight, instructs Laskowski. Breathe in slowly, hold your breath for 4 to 5 seconds, and then slowly exhale. Relax your facial muscles by opening your mouth and eyes wide, and then closing them tightly. Another effective exercise is to visualize yourself speaking, according to Laskowski. "Imagine yourself walking confidently to the lectern as the audience applauds. Imagine yourself speaking, your voice loud, clear and assured. When you visualize yourself as successful, you will be successful," he assures.

5. Harness your nervous energy. Anyone who has experienced anxiety during or leading up to a public speaking event often experiences symptoms such as shaking, blushing, sweating, a pounding heart, a quivering voice and shortness of breath. These symptoms are a result of the "fight or flight response," which is a rush of adrenaline that prepares you for imminent danger, according to About.com. Your body is generating vast amounts of nervous energy due to this adrenaline rush. But "the same nervous energy that causes stage fright can be an asset to you," says Laskowski. "Harness it, and transform it into vitality and enthusiasm."

6. Learn to accept some level of anxiety. Remember that even the most seasoned public speakers usually experience some nervous excitement before going on stage, notes About.com. A little anxiety can actually make you a better speaker, because the added energy helps to keep your mind sharp.

Tips & Warnings

• Practice your presentation and revise it until you can present it with ease, advises Laskowski. Being ill prepared can increase your nervousness and anxiety. Define a clear purpose. A common trap that many public speakers fall into is thinking that their presentation's purpose is to get the audience to like them. "Remember, the essence of public speaking is to give your audience something of value," says Dr. Orman. "The operative word here is give, not get." If you focus the purpose of your presentation on giving your audience as much as you can of what they want, you will have a successful experience and avoid public speaking anxiety. Use humor and humility. This makes your presentation more enjoyable and entertaining for your audience and will help you relax during your talk and connect with the audience.

• Don't think of yourself as a public speaker. Just be yourself. "Many of us have distorted, exaggerated views of what successful public speakers do," explains Dr. Orman. "We often assume that to be successful ourselves, we must strive very hard to bring forth certain idealistic qualities we presently lack." But this means becoming someone you are not. Don't use a verbatim "script." Nothing is more mundane than listening to a presenter read from a script. Also, while your head is down, staring at the words on the page, you aren't connecting with your audience. This isolates you mentally, further enhancing your anxiety. Instead, use 10 to 15 3-by-5 index cards that outline the basic ideas and points you want to discuss, Dr. Orman recommends. Don't strive for perfection. You don't have to be brilliant, witty, or perfect to succeed in your public speaking engagement, Dr. Orman insists. "You can make mistakes, get tongue-tied, or forget whole segments of your talk," he says. "The essence of public speaking is this: give your audience something of value."

References

• "Tips for Managing Public Speaking Anxiety" on About.com, from Grice GL, Skinner JF. Mastering Public Speaking. 5th ed. Boston: Allyn & Bacon; 2004.
• "Overcome Speaking Anxiety in Meetings & Presentations," by Lenny Laskowski, © 1996 LJL Seminars
• "How to Conquer Public Speaking Fear," by Morton C. Orman, MD, © 1996-2002, M.C. Orman, MD, FLP

Resources

• "10 Days to More Confident Public Speaking," by Lenny Laskowski