Speech Anxiety

Most people experience some level of speech anxiety when they have to speak in front of a
group; in fact, public speaking is many people’s greatest fear. Speech anxiety can range from a
slight feeling of “nerves” to a nearly incapacitating fear. Some of the most common symptoms of
speech anxiety are: shaking, sweating, butterflies in the stomach, dry mouth, rapid heartbeat, and
squeaky voice. Although it is often impossible to completely eliminate speech anxiety there are a
variety of ways to deal with it and even make it work to your advantage.

About Speech Anxiety

Experiencing speech anxiety is normal. Nearly everyone gets nervous when they have to give a
speech or a presentation, even experienced speakers. The speakers that look relaxed and
confident have simply learned how to handle their anxiety and use it to enhance their
performance.
Most of your anxiety is not visible to the audience. You may feel like you are shaking
uncontrollably but people in the audience probably cannot even tell. Gain confidence from the
fact that you are the only one who knows how nervous you are.
The audience wants you to succeed. Novice speakers commonly feel that the people in the
audience are extremely critical and want them to fail. This is very rarely the case. Think about
situations where you have been an audience member. Did you want the speaker to fail? Probably
not, in fact we are usually quite supportive of speakers and may even feel bad for them if they
stumble over a word or lose their train of thought. Most audiences you will address as a student
are rooting for you.
Anxiety decreases as a speech progresses. Speech anxiety is usually worst right before a speech
and at the beginning of the speech. Most people find that once they get through the introduction
their anxiety begins to decrease and confidence increases.

Q: What is stage fright?

Stage fright, also called performance anxiety is a feeling of nervousness one gets before a public speech, a
recital, a dance performance, or a stage acting. It is the fear or anxiety aroused in an individual who has to
perform in front of an audience or before a camera. There are four different parts of stage
fright: Anticipation is expectation of negative and unrealistic images of the performance. Avoidance is the
desire to avoid doing the task. Panic and anxiety are the symptoms experienced before the presentation in
front of an audience. Appraisal is the period of time after performance when the performer looks back on
how the activity was done. In relation to public speaking, this type of fear is known as glossophobia or
speech anxiety which is the fear of speaking before an audience. Sometimes, the anxiety happens long
before the anticipated activity.
What causes stage fright?

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 best explanation is that stage
fright is a physiological reaction. When the body is presented with a stimulus; its reaction is excitement or
fear. This triggers adrenaline, a bodily hormone, to be secreted into the body to cope with the stimulus. The
function of the adrenaline is to provide energy to the body in order to respond to the stimulus - fight or
flight response stimulus. When the adrenaline gets into the blood stream, there are side effects as stomach
pain, shaking, trembling, vomiting and shortness of breath. This is the reason for the symptoms of stage
fright.

What are the symptoms of Stage Fright?

The symptoms of stage fright and social anxiety are often the same, although the former is more severe.
Symptoms of stage fright are classified into physical and emotional. The physical symptoms are
manifestations in the body like cold hands, dry mouth, fast pulse, nausea, nervous tics, shaky hands, shaky
knees, or trembling lips. Emotional symptoms are related to feelings as racing thoughts, feeling incompetent
for the task, embarrassment or fear of forgetting what to say. Any of these will happen before or during the
stimulus. Here is a description of a person with stage fright: the individual feels that the room is closing him
in, his throat constricts making breathing difficult. The beating of his heart is so fast like having a heart
attack. In more severe conditions, he freezes and cannot speak. He feels giddy and nauseated. This is an
expression of the animal instinct of fight or flight in response to unpleasant stimulus.

How can I control/overcome my stage fright?

There are simple ways and means to cope with stage fright which you can do. Follow the regimen strictly if
you want to get rid of stage fright.

1. Relaxation techniques: Learn some techniques of relaxation like hypnosis and biofeedback. Relaxation is a
good way to encounter stress and alleviates symptoms. The ancient Oriental technique of Shiatsu massage
therapy makes use of pressure point to relieve stress.

2. Exercise: Redirect the energy causing those symptoms by changing its focus. The best way to change the
direction of the energy is by exercise. Do some of your usual exercise before going to the venue. You can do
this fast one before going on stage: rub your hands together very fast, pass on all of your nervousness and
energy in the movement, and then shake your hands very fast. Continue your natural way of breathing.

3. Breathing: Breathe to relieve stress. Learn to breathe deeply, exhale then inhale slowly at least 25 times.
Your mind and body will slowly relax.

4. Practice: Practice makes perfect. Some anxieties come because the activity is not mastered. Well-
practiced activities increase self confidence which in turn decrease stress and anxiety, Practice and practice;
repeat and repeat until you know it by heart.

5. Diet: The food you eat will affect anxiety level. Avoid drinking coffee, tea, and other caffeinated
beverages before your performance as caffeinated beverages are stimulants that add to your jitters. Also
avoid carbonated drinks as you might burp in the midst of your presentation.

6. Water: Drink water before the performance and you can take sips of water to prevent your mouth from
drying. Don’t drink too much water within the first 30 seconds of your performance. You might need to go to
the wash room.
Visualization strategies that can be used anytime

 Concentrate on how good you are at public speaking.

 Pretend you are just chatting with a group of friends.
 Close your eyes and imagine the audience listening, laughing, and applauding.
 Remember happy moments from your past.
 Think about your love for and desire to help the audience.
 Picture the audience in their underwear.

Strategies in advance of program

 Be extremely well prepared.

 Join or start a Toastmasters club for extra practice.
 Get individual or group public speaking coaching.
 Listen to music.
 Read a poem.
 Anticipate hard and easy questions.
 Organize your speaking notes.
 Absolutely memorize your opening statement so you can recite it on autopilot
if you have to.
 Practice, practice, practice. Especially practice bits so you can spit out a few
minutes of your program no matter how nervous you are.
 Get in shape. I don't know why it helps stage fright, but it does.