It’s time to defeat your public speaking anxiety

Many successful people have always tried to overcome their fears when speaking in public. Glossophobia or speech anxiety is the fear of public speaking and is remarkably common.

Virgin Group founder Richard Branson says he hates public speaking; legendary investor and businessman Warren Buffett admits that he felt nauseated each time before his speech and was “terrified” of public speaking early in his career. However, he decided that to reach his full potential, he had to overcome his fear of it.

Being nervous is not a problem or a weakness; you just need to channel your nervous energy wisely. On the other hand, being over-confident and not nervous could be a weakness!

Researchers have spent years developing different techniques to reduce stress and anxiety in public speaking. Here are some scientific guidelines that will help you make your speeches feel more comfortable and confident.

Stop trying to keep calm

Most people believe that trying to keep calm is the best way to eliminate the anxiety during speech.

A Harvard professor has just published a study showing that this technique is unfortunately not effective. The best way to overcome anxiety is to transform nervous energy into enthusiasm. In the study, people who stated that they were excited while speaking seemed more qualified and powerful.

Accept your fear rather than trying to fight it. Getting yourself worked up by wondering if people will notice your nervousness will only intensify your anxiety.

Talk to yourself

It may sound a bit strange when you talk to yourself, saying “Anna, you can!” But researchers show that people who call themselves by their own names perform better when speaking in public than those who use “I”. When someone uses this strategy, it is as if they are advising a friend and it is much easier than trying to boost their own self-esteem.

Always keep an “I can” attitude

The effect of this method is known to all of us, but researchers have proven in a study that people who had Glossophobia, after  taking several months of lecture training and conducting several 5-minute lectures on the recommendation of the researchers of the study, experienced significant decreases in their anxiety. The study demonstrated that people with a negative attitude had their anxiety return after one month of treatment, while those with a positive attitude experienced less stress during training.

Exercise prior to your presentation

Many studies show that exercise earlier in the day prior to your presentation can boost endorphins, which will help alleviate anxiety.

If idea of speaking in public causes severe anxiety and frightens you, don’t lock yourself in your room and stop focusing on that fear; instead, leave that place for a run or walk to reduce the pressure this stressful experience gives you.

Take a powerful pose

If you are afraid of lecturing in public, you may think that sitting in the corner until you are called for presenting your lecture can help reduce stress, but it can make your self-esteem worse.

Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy argues that “power posing” — standing in a posture of confidence, even when we don’t feel confident — can boost feelings of confidence, and might have an impact on our chances for success.

Open your legs slightly and place your hands on your side, this will lessen your anxiety and make you feel like a manager. Conversely, hunchback posture can give you a sense of weakness. Before you enter the lecture or conference room, take a few minutes to practice a powerful pose.

Make eye contact

David Greenberg, president and CEO of Simply Speaking suggests arriving early when the room is full of empty chairs and practicing by “pretending that you are looking into people’s eyes.” When you begin your talk, pick a few friendly faces in different areas of the room. Says Greenberg, “Not only will the audience appreciate it, but also you will see that they are interested in your message. Add a smile and you are bound to see some in return.”

Drink water

Adrenalin can cause a dry mouth, which in turn leads to getting tongue-tied. Have a glass or bottle of water handy and take sips before you start your presentation and occasionally during your presentation, especially when you wish to pause or emphasize a point. Take care not to take large gulps of water.

Practice the What-If or Worst-Case scenario

Researchers say that “defensive cynicism” can help some people control their anxiety and perform better in public presentation. In fact, this involves thinking about the mistakes you might make while speaking and how you can manage them. So if you are afraid to get stuttered or forget your speech, try to visualize all these mistakes and your solutions to managing them in your mind. This will help you have a better chance of correcting your mistakes when you encounter these problems in your speech because you have predicted and planned all of them in advance.

Try behavioral therapy

If your Glossophobia is so severe that it may reduce your performance, you should look for a professional solution. Cognitive behavioral therapy (CBT) is a type of mental health counseling that helps you become aware of your negative thoughts, so you can perform better and more effectively in challenging situations.

Therapists in the field of cognitive behavior have developed a tool that their patients can use to better control public speaking anxiety, one of which is to include treatment by placing these people in virtual situations. Instead of practicing lectures against real audiences, patients are lecturing against virtual computer audiences. Therapists can make the speech more realistic by using virtual laughter or virtual encouragement.

Research has shown that people who use this treatment are less anxious when speaking to a real audience.

In the end, preparing well for a speech or presentation gives you confidence that you have done everything possible to succeed. Give yourself the tools and the ability to succeed, add in some strategies for managing anxiety, and see how well you do. For those in recovery from social anxiety disorder (SAD), these tips should be used to complement traditional treatment methods.

What other strategies do you propose to overcome fear of public speaking? Share your comments and experiences with us and your friends in CIKD.