Six time-tested ways dealing with fear of public speaking

by Richard L. Weaver II

She rose from her seat slowly, not knowing whether or not her legs would support her body. She moved to the lectern with her head down so she would not be distracted from her concentration on the first words she wanted to say. Her muscles were tense; her heart was beating five times faster than normal; and she had butterflies in her stomach. When she reached the lectern, she knew she couldn’t pick up her notes because her hands were trembling. She waited a moment to speak so she could gather more saliva and allow her shaking knees to settle down. This wasn’t her first public speech; it happened every time she had to give one.

Nobody doubts that next to snakes people fear public speaking the most. Fear of public speaking ranks higher than a fear of heights, being closed in small spaces, spiders and insects, needles and getting shots, mice, and flying on airplanes. Anxiety is triggered by stress, and some people are more vulnerable than others, but it is the same process no matter what you fear. Experiencing fear is universal, and fear of speaking in public is nearly universal.

Our bodies react to anxiety in different ways, however, the most obvious signs include tense muscles, trembling, churning stomach, nausea, diarrhea, headache, backache, heart palpitations, numbness, “pins and needles” in arms, hands, or legs, sweating or flushing, and dry mouth.

Avoiding things that make you anxious is only a temporary solution, and it will make you worry about what will happen next time. Also, every time you avoid something, it is harder the next time you try it. Avoidance, too, sets you on a pattern of avoiding more and more things. For some people, just the thought of having to give a public speech can trigger an adrenaline surge that quickens your pulse, raises your blood pressure, and kick-starts your anxiety. Just reading the opening scenario to this essay may be enough to cause some people to tremble or shake.

If it will help you cope with anxiety, remember these four things: First, even experienced public speakers get nervous before a presentation. Second, nerves do not need to be your enemy. Third, no matter how nervous you are, you are probably the only one who knows it. And, fourth, as long as you act like you are confident and play the role of a secure and knowledgeable speaker, you will be in command of the public-speaking situation.

There are six time-tested ways for dealing with nervousness. Remember, throughout this discussion, that some nervousness can be helpful. It produces energy, stimulates motivation, fires enthusiasm, and spurs animation. For many public speakers, a little nervousness empowers them to be inspiring, lively, even fascinating.

The first time-tested way for dealing with nervousness is to be prepared. If you prepare your speeches so thoroughly and so carefully that you cannot help but be successful, you will have taken the first giant step toward dealing with nervousness. I have never heard of a speaker being too prepared. If you begin your preparation early—as early as you can—you will be able to continually work with your ideas in your mind and change information as you think of new ideas or new ways of saying things. Also, early preparation gives you time to hone, polish, and perfect.

The second time-tested way for dealing with nervousness is to be positive. The best way to be positive is to stay engaged in constructive, practical, useful, and productive work. When you give your mind time to worry or to dredge up negative thoughts and ideas, it will fill the available time and then some. If you are speaking on a topic you care about, and if you discover information you want to share, you are more likely to have an optimistic, confident, and upbeat frame of mind. Start by believing you can give a successful speech.

Visualization is closely related to being positive, and it is commonly used by musicians, athletes, and actors. Picture yourself walking up to the lectern, having complete control over your behavior, delivering a forceful, effective talk, to a supportive, approving, responsive, and sympathetic audience. Repeat this process of visualization over and over.

The fourth time-tested way for dealing with nervousness is anticipation. First, anticipate some nervousness. It is common, but it can serve as a positive, contributing feature. Second, anticipate role playing. One of the best ways for countering any nervousness is to role play—just like a stage actor—coolness, calmness, and confidence. If you look like you re in charge and in control, your listeners will believe it. Third, anticipate something less than perfection. There is no such thing as a perfect speech. Remember, your audience will not know what you plan to say, only what you actually say. Thus, if you make an error, lose your place, or forget to say something, anticipate continuing your speech as if nothing happened.

Focus is the fifth time-tested way for dealing with nervousness. One problem that increases nervousness is when speakers focus on themselves rather than on their listeners or on their message. Worrying about yourself and your image—“Will my listeners like me?”—is vanity, and it is vanity of the worst sort. Worst sort? Yes, because to focus on yourself puts you above both your audience and your message. The entire process of speech preparation and delivery should be audience centered, so to suddenly shift the focus from them to yourself, not only demeans but discounts your prior preparation. Focus on audience-centered and message-related thoughts such as, “I have an important topic that will interest my listeners and hold their attention, and I have information that will be both useful and valuable for them.”

The final time-tested way for dealing with nervousness is experience, and there is no substitute for experience. Public speaking courses and organizations such as Toastmaster’s serve a valuable function—first steps in gaining experience. Those truly interested in becoming effective public speakers must take advantage of the opportunities in clubs and organizations, churches and family gatherings, weddings and bar/bat mitzvahs, and in work situations as well.

As public speaking experiences continue, your fears about public speaking will recede until they are replaced by the healthy nervousness that empowers you not only to do well, but to seek even more such opportunities. You are likely to find, from these experiences, that you will look forward to public speeches with interest, eagerness, and passion. It is at that very point when all your butterflies will be flying in formation!




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