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You may have heard the joke that some people would prefer to be in their own coffins than give
a eulogy at a funeral. While this may be an exaggeration, many would agree.
Most of us feel a degree of nervous apprehension when preparing to speak up or perform in front
of a group. But those who are filled with feelings of dread and panic in such a situation—or
anywhere the person might be center of attention—may be suffering from a form of social
anxiety disorder (also known as social phobia).
The fear of public speaking or performance, often called stage fright, exacts a huge toll on self-
confidence and self-esteem and causes some people to leave school or a job or pass up a
promotion. Many, including seasoned professional performers, suffer in silent terror. And
because they feel embarrassed, people try to keep their fear a secret, even from a spouse or other
close family members or friends.
Taking Steps to Overcome Your Fear
Learning to improve your speaking or performance skills is good, but it’s generally not enough
to substantially reduce your fear. You must address and revise any negative perceptions, beliefs,
thoughts, images, and predictions related to public speaking or performing. And it’s often helpful
to uncover the deeper fears related to being seen and heard by others, showing vulnerability, and
being considered less than perfect. Learning to accept yourself and not feeling that you have to
prove yourself to others is at the root of healing.
It is recommended that you learn skills to reduce and manage your fear and anxiety and not
resort to using medication or natural products alone. It’s also critical to learn cognitive-
behavioral methods to stop the cycle of avoiding fearful situations. Avoidance may give you
immediate relief, but it reinforces your fear in the long run.
Some people also choose medication or natural remedies to help reduce their symptoms of
performance anxiety. Talk with your physician to find the most appropriate treatment for you.
If you are willing stop avoiding your fears and learn new skills to reduce and manage them, you
will develop an empowering belief and trust in yourself. In facing your fear, it becomes possible
to overcome performance anxiety and find comfort and ease in expressing yourself in front of
others.
Read a chapter from the book that can help change your life: Fearless Speaking.
There are many causes of stage fright but the most common is that the individual lacks self
confidence. Being unprepared and forgetting the lines are good reasons for the anxiety. Some
individuals fear that they look witless and that they would gain the antagonism of the audience.
Try these 10 tips to get over your nervousness and to develop confidence while speaking.
1. Expect to be nervous.
Even experienced speakers get nervous. Don’t try to eliminate your jitters. Turn them into energy you can use
to boost your delivery.
2. Prepare.
Know what you are going to say – and why you want to say it.
3. Practice.
Speak to supportive audiences in small forums where less is at stake – at a staff meeting or a PTA meeting.
Join Toastmasters or take a Dale Carnegie course. Work with a coach.
4. Breathe.
In the thirty seconds before you begin speaking, take three slow, deep breaths through your nose, filling your
belly. As you breathe out, say silently to yourself, “Relax.”
5. Rehearse.
Stand up and walk around as you practice out loud. Don’t memorize your speech or practice it word for word.
Talk it through, point by point. Imagine you’re explaining your main ideas to a friend.
7. Simplify.
Most speakers try to do too much in a speech. Then they worry about leaving something out or losing their
train of thought. Aim, instead, to communicate one basic idea. Keep it short and simple.
8. Visualize success.
Practice relaxation techniques in the days before your presentation. Lie down or sit comfortably in a quiet
place. Breathe slowly. Close your eyes. Imagine your upcoming speaking engagement. Picture yourself
speaking with confidence.
Try to practice where you'll be delivering your talk. Some acting strategists
suggest rehearsing lines in various positions-standing up, sitting down, with
arms open wide, on one leg, while sitting on the toilet, etc. (OK, that last one
may be optional.) The more you mix up your position and setting, the more
comfortable you'll feel with your speech. Also try recording your presentation
and playing it back to evaluate which areas need work. Listening to recordings
of your past talks can clue you in to bad habits you may be unaware of, as
well as inspiring the age-old question: "Is that what I really sound like?"
3. Attend Other Speeches. If you're giving a talk as part of a larger series, try
to attend some of the earlier talks by other presenters. This shows respect for
your fellow presenters while also giving you a chance to feel out the audience.
What's the mood of the crowd? Are folks in the mood to laugh or are they a bit
more stiff? Are the presentations more strategic or tactical in nature? Another
speaker may also say something that you can play off of later in your own
presentation.
4. Arrive Early. It's always best to allow yourself plenty of time to settle in
before your talk. Extra time ensures you won't be late (even if Google Maps
shuts down) and gives you plenty of time to get adapted to your presentation
space.
6. Meet and Greet. Do your best to chat with people before your presentation.
Talking with audiences makes you seem more likeable and approachable.
Ask event attendees questions and take in their responses. They may even
give you some inspiration to weave into your talk.
Instead of thinking "I'm going to be terrible out there" and visualizing yourself
throwing up mid-presentation, imagine yourself getting tons of laughs while
presenting with the enthusiasm of Jimmy Fallon and the poise of Audrey
Hepburn (the charm of George Clooney wouldn't hurt either). Positive
thoughts can be incredibly effective-give them a shot.
8. Take Deep Breaths. The go-to advice for jitters has truth to it. When we're
nervous, our muscles tighten-you may even catch yourself holding your
breath. Instead, go ahead and take those deep breaths to get oxygen to your
brain and relax your body.
10. Exercise. Exercise earlier in the day prior to your presentation to boost
endorphins, which will help alleviate anxiety. Better pre-register for that
Zumba class!
11. Work on Your Pauses. When you're nervous, it's easy to speed up your
speech and end up talking too fast, which in turn causes you to run out of
breath, get more nervous, and panic! Ahh!
Don't be afraid to slow down and use pauses in your speech. Pausing can be
used to emphasize certain points and to help your talk feel more
conversational. If you feel yourself losing control of your pacing, just take a
nice pause and keep cool.
12. Use a Power Stance. Practicing confident body language is another way
to boost your pre-presentation jitters. When your body is physically
demonstrating confidence, your mind will follow suit. While you don't want to
be jutting out your chest in an alpha gorilla pose all afternoon (somebody
enjoyed Dawn of the Planet of the Apes a bit too much), studies have shown
that using power stances a few minutes before giving a talk (or heading to a
nerve-racking interview) creates a lasting sense of confidence and assurance.
Whatever you do, don't sit-sitting is passive. Standing or walking a bit will help
you harness those stomach bats (isn't that more appropriate than butterflies?).
Before you go on stage, strike your best Power Ranger stance and hold your
head high!
13. Drink Water. Dry mouth is a common result of anxiety. Prevent
cottonmouth blues by staying hydrated and drinking plenty of water before
your talk (just don't forget to hit the bathroom before starting). Keep a bottle of
water at arm's reach while presenting in case you get dry mouth while chatting
up a storm. It also provides a solid object to hurl at potential hecklers. (That'll
show 'em.)
14. Join Toastmasters. Toastmaster clubs are groups across the country
(and the world) dedicated to helping members improve their public speaking
skills. Groups get together during lunch or after work to take turns delivering
short talks on a chosen topic. The more you present, the better you'll be, so
consider joining a Toastmaster club to become a top-notch orator. Just don't
forget, it's BYOB (Bring Your Own Bread).
15. Don't Fight the Fear. 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. Remember, those jitters aren't all bad-harness that
nervous energy and transform it into positive enthusiasm and you'll be golden.
We salute you, O Captain! My Captain!
xiety are the symptoms experienced before the presentation in front of an audience.
There are many causes of stage fright but the most common is that the individual lacks self
confidence. Being unprepared and forgetting the lines are good reasons for the anxiety. Some
individuals fear that they look witless and that they would gain the antagonism of the audience.
the National Institute of Mental Health reports that public speaking anxiety, or glossophobia,
affects about 73% of the population.Feb 20, 2017