How to Eliminate Fears: Stage Fright & Public Speaking

Fear of public speaking is a result of performance anxiety.

According to experts at the Mayo Clinic, the fear of public speaking is caused by a phobia commonly referred to as performance anxiety. An individual with this phobia will experience marked nervousness, an increased heart rate, and even shaking in the hands or legs when they have to speak or present information to a group of people. The severity of the symptoms varies for each individual, but experts agree that the anxiety can be managed with increased exposure to speaking and presenting to groups. In severe cases psychotherapy techniques and psychotropic medications can be used to control performance anxiety.

Things You'll Need

• Notes or an outline of presentation
• Audio or visual aids for speech
• 1-2 practice sessions with a friend or colleague

Instructions

Reduce Public Speaking Anxiety

1. Organize, study, and prepare materials in advance. Experts at the Mayo clinic note that individuals can reduce anxiety and feel more confident when they carefully prepare materials and study the content about which they will speak or present. Using notecards and outlines can help a speaker feel more secure about what he will say. Having a mental plan about the order and progression of a speech will allow a speaker to stay on track and recall information even if he is nervous.

2. Practice speaking in front of friends or colleagues, and request feedback on speaking style and content. Once a presentation or speech is outlined and prepared, a speaker can practice in front of a group of people he trusts and feels most comfortable with. This may be friends, family, or colleagues. If a speaker is very anxious he can start by practicing in front of one person and then gradually increase the number in the audience until he feels more comfortable in front of a more diverse group of colleagues or strangers. This process, as with many phobias, gradually desensitizes the individual by slow exposure to the trigger that produces the anxiety.

3. Use relaxation techniques prior to speaking. Experts advise that an anxious speaker or performer take a short break in a quiet place to relax and prepare prior to speaking in public. A speaker can review his notes or sit quietly and do deep breathing techniques to relax the body and lower the heart rate. Some experts suggest that visualizing the speech from start to finish can help individuals reduce panic symptoms.

4. Seek additional assistance from a mental health professional who specializes in anxiety and phobias. Cognitive Behavioral Therapy (CBT) techniques are often used to help reduce performance anxiety. A therapist will work with a client over a series of sessions to identify the triggers that cause the anxiety, and will recommend coping techniques. In some cases a mental health professional may suggest a consultation with a medical doctor who can prescribe anti-anxiety medications that can be used prior to public speaking engagements or public performances.

References

• Fear of Public Speaking

Resources

• Social Phobia Fact Sheet