How to Reduce Anxiety in Oral Presentations
You may have a pronounced fear of public speaking. If your job or school requires you participate in oral presentations, you may feel anxious and begin to panic. Anxiety during an oral presentation may cause heart palpitations, sweating, hyperventilating, shaking, stuttering, forgetfulness, dry mouth, dizziness, faintness, nausea and even may cause you to faint. You need to treat your anxiety, because if you do not, you may risk your job or education. There are steps you can take to reduce anxiety in oral presentations.
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Instructions
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Use note cards. Writing down key points of your presentation will reduce your anxiety. When you are anxious, you may forget what you want to say. By using note cards, your subject matter will be at your fingertips to refresh your memory.
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Check equipment. You may become anxious if your microphone or audiovisual equipment is not functioning. Before you begin your oral presentation, check to see if the necessary equipment is in working order. Malfunctioning equipment while you are speaking is embarrassing, and may contribute to your anxiety.
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Have water on hand. When you are anxious, your mouth may become dry. Having a dry mouth during your presentation will make it difficult to speak and may add to your anxiety. Take frequent sips of water to relieve your dry mouth.
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Take deep breaths. Deep breathing is an effective method to reduce anxiety and promote relaxation. Take a few deep breaths before you begin your oral presentation, and during the presentation whenever you begin to feel anxious.
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Ask about anti anxiety medication. If your anxiety is severely affecting your ability to give oral presentations, ask your doctor to prescribe low-dose anti-anxiety medication. Anti-anxiety medication will calm you to better focus on your presentation.
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Tips & Warnings
Focus on your presentation. Focusing on your anxiety will worsen your symptoms. By concentrating on your material, your attention will be removed from your nervousness.
If your anxiety causes you to feel faint, quickly sit down and put your head between your legs. It will improve blood flow and make you feel better. Do not be ashamed to sit in this position. It may prevent you from passing out and hitting your head.
