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How To Overcome Fear Of Public Speaking

how to overcome fear of public speaking

The fear of public speaking, commonly referred to in the form of glossophobia is one of the most frequently expressed social anxieties.

While certain people are anxious about giving the speech or presentation, if they suffer from SAD, or social anxiety disorder (SAD), public speaking anxiety can take over your life.

Speech Anxiety And SAD

Public speaking anxiety could be also referred to as the condition of performance anxiety, or speech anxiety. It is a form that is a part of the social anxiety disorder (SAD).

The disorder of social anxiety, often referred to as a social anxiety, can be among of the most prevalent kinds of mental health issues.

Symptoms

The signs of public speaking anxiety are similar to the symptoms that are seen in social anxiety disorder, however, they are only experienced in relation to being in public.

If you suffer from anxiety about speaking it is possible that you are anxious for about months or weeks ahead of a presentation or speech and, most likely, you suffer from severe physical symptoms of anxiety when you speak like:

  • Shaking
  • Blushing
  • Pounding heart
  • Quivering voice
  • Breathing shortness
  • Dizziness
  • Afraid stomach

Causes

These symptoms are the consequence of your “fight or flight” reaction–a adrenaline rush which prepares you for the possibility of risk.

If there isn’t any real physical threat, it may appear as if you’ve lost control over your body. This can make it difficult to perform well in public speaking. It can also result in you avoiding situations where you might be required to speak in public.

Diagnosis

Public speaking anxiety can be identified as SAD in the event that it has a major impact with your daily life. The fear of speaking in public anxiety can lead to problems like:

  • Change of course during the college to avoid an oral presentation
  • Change of careers or career paths
  • Not allowing promotions due to speaking engagements in public
  • Not giving a speech in situations where it is appropriate (e.g. or the best man at the wedding)

If you are experiencing severe anxiety-related symptoms when talking in public, and the ability of living your life in the way you want to is affected You may be suffering from SAD.

Treatment For Anxiety

Fortunately, effective solutions for anxiety in public speaking are readily available. The treatment could require therapy, medication or any combination of both.

Therapy

Therapy that is short-term, such as the systematic de-sensitization or cognitive-behavioral treatment (CBT) could be beneficial to help control anxiety-related symptoms and the anxious thoughts that can trigger them.

Consult your doctor about a recommendation to a therapist who is able to provide this kind of therapy. In particular it will be beneficial in the event that the therapist is experienced in the treatment of social anxiety and/or anxiety around public speaking.

Studies have also shown that VR (VR) therapy can be a successful method to manage anxiety around public speaking.

One study showed that those who received VR therapy could gain positive results in just one week after undergoing between one to 12 VR sessions.

It also showed that VR sessions proved to be effective, as well as less invasive than traditional in-person therapy sessions.

Medication

If you suffer from anxiety about speaking publicly that causes you to suffer anxiety, talk to your physician for medication that could assist.

The short-term beta-blockers (e.g. propranolol) are available prior to a presentation or speech to alleviate anxiety-related symptoms.

Other medications may also be prescribed for longer-term treatment of SAD, including selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). If used in combination and therapy could be able to lessen your fear of speaking in public.

How To Prepare For A Speech

Alongside the standard treatment in addition to traditional treatment, there are a myriad of methods you can employ to deal with anxiety about speaking and get more confident in public speaking generally.

Public speaking is similar to any other event that requires preparation, and more effective performance. If you’re equipped, you will increase your confidence and allow you to focus on your message.

Pre-Performance Planning

Making a plan prior to giving your speech will assist you in reducing the effects of anxiety. Before you deliver an address or perform in public:

  • Pick a subject that you are interested in. If you can, select one that you are interested in. If you’re not able to decide on a topic Try introducing yourself to the subject that you like. You could, for instance, relate a personal story which is relevant to the subject as a way to begin your speech. This will show that you’re fully engaged in your subject and are driven to do your research and plan. If you speak, people will notice your enthusiasm and will be interested in what you’re going to share.
  • Get familiar with the setting. Ideally go to the classroom, conference room, auditorium or banquet hall that you’ll be speaking before you deliver your speech. If you are able, practice for at minimum one time in the venue where you’ll speak in. Being aware of the place and knowing where audio-visual equipment is ahead of time means that you will have that you don’t have to think about prior to your speech.
  • Request accommodation. Accommodations are adjustments to your work environment to help you control your anxiety. This could include getting a podium or having a pitcher of cold water at hand and bringing audiovisual equipment or opting to remain seated if suitable. If you’ve had a diagnosis of an anxiety-related disorder, such that of social anxiety (SAD) and you are a member of the SAD community, you could be eligible to receive these services through this program. Americans with Disabilities Act (ADA).
  • Don’t write It. Have you ever been in an address where the speaker read from a script that was prepared word-for-word? Most likely, you won’t remember any of the things that were spoken. Instead, make an outline of the important elements on notecards or paper which you can reference.
  • Make a plan. Put together a system to help you manage your anxiety before the speech or presentation. This will help get you into the right mindset and allow you to remain in a calm state. For instance, you could exercise or meditating during the day before the speech.

Practice And Visualization

People who feel comfortable in public speaking practice their speeches several times to ensure they are perfect. The practice of your speech 10 20 or even 30 times will help you feel confident in your ability to present.

If your presentation has limitations on time, take set aside time during your practice runs and modify your presentation in accordance with the time you’re given. Practice will improve your confidence.

  • Prepare for difficult questions. Before you present, try to anticipate difficult questions and critical remarks that could occur, and then prepare your responses in advance. Respond to a hostile participant by offering them praise or finding something you can both agree with them. You can say something like “Thanks for that important question” or “I really appreciate your comment.” Make it clear that you’re open-minded and at ease. If you aren’t sure what to say then say that you’ll research at the issue.
  • Take a look at the world from a different perspective. In a run or practice session you can speak to the mirror or record yourself using a smartphone. Take note of the way you look and note any anxiety-related habits you want to avoid. This should be performed after receiving treatment or medication to control your anxiety.
  • Imagine you succeeding. Did you know that your brain cannot discern between an imaginary exercise and an actual one? This is the reason why top athletes employ the technique of visualization to enhance their performance. While you work on the speech (remember 10 or 20 or even 30 times! ) Imagine you are wowed by audiences with your impressive oratorical abilities. As time passes, what you think about will become what you can accomplish.
  • Learn to be able to handle the fact that you are a little anxious. Professional performers also have a little bit of anxiety prior to a performance. In fact, many think that a little bit of anxiety makes you better at speaking. Accept that you’ll always feel a bit anxious prior to speaking however, it’s normal and expected to experience this feeling.

Setting Goals

Instead of trying to get by, set it as your personal goal to be an effective public speaking. With the right treatment and plenty of practice, you’ll be proficient in speaking in public. You may even find yourself enjoying speaking in public!

Reframe your thoughts. If you feel that public speaking isn’t among your strengths, be aware that it’s only an aspect in your daily life.

Everyone has strengths in various areas. Instead, set an objective to simply be more comfortable when speaking in front of an audience to ensure that anxiety about public speaking will not hinder you from reaching other goals in your life.

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