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Public Speaking Anxiety: American’s #1 Phobia
Public speaking anxiety:
What is it and what do you do about it?
 Research and good common
sense have indicated that public speaking anxiety is the number one phobia
reported in the United States. Many people experience public speaking anxiety
at the mere thought of having to speaking in front of a group of people. The
main fear reported by many individuals involves a large concern with being
scrutinized or evaluated by others. This fear is usually accompanied by a
variety of physical reactions which may inhibit an individual's ability to give
a speech or presentation. Individuals frequently report feelings of anxiety,
worry, nervousness, trembling, shaking and/or dizziness when experiencing public
speaking anxiety.
Public speaking anxiety:
Thought processes
Public speaking anxiety has
been noted by individuals with a cognitive-behavioral therapy background to
involve some level of problematic thought patterns including "all or nothing
thinking", and "overgeneralization". You should begin by identifying
problematic thinking patterns associated with your public speaking anxiety and
ask yourself "What am I really afraid of?” This may help you to gain some
perspective of what is really bothering you and of what is actually expected and
not expected of you. You may also ask yourself “What are my strengths as a
public speaker?" Focusing on your strengths and your knowledge of the subject
matter will help you to internalize a positive image of your future public
speaking experience rather than becoming too focused upon your limitations and
possibilities for failure.
Public speaking anxiety:
Gradual exposure and preparation
You can gradually alleviate
a disabling level of public speaking anxiety by looking for opportunities to
exposure yourself to mild-moderate levels of anxiety that challenge rather than
overwhelm you. Practice developing a positive visualization of making a
presentation in front of others. Also, practicing in front of trusted friends
and getting feedback from them may help. You may also videotape and/or
audiotape yourself. You should always be well prepared and well rehearsed.
Nothing beats adequate time preparing and practicing. Finally, using relaxation
techniques that help you to manage feelings of anxiety such as deep breathing,
meditation and yoga help the mind and body feel uplifted and balanced, yet alert
and prepared.
Public speaking anxiety:
During the speech or presentation
You should always remember
that most public speakers have some level of public speaking anxiety. However,
they do not let it get the best of them. Frequently, rather than blocking out
the audience or seeing them in their underwear as some advise, it is probably
better to see them as your allies. Personally, I have learned to manage my
public speaking anxieties through recognizing that I am merely having a
conversation with a group of people and develop positive self-imagery to support
that perspective.
You should try to act calm
even if you feel anxious or nervous. The more you dwell on the temporary
feelings (which will probably go away to a great degree) of nervousness the more
you will be affected by them. Try to overlook minor errors in your speech.
Overall impressions are much more important than word perfect speech. You
should try to get outside of yourself and connect with the audience and stay in
the moment. If any self-critical thoughts start to surface make an effort to
disregard them and shift the thoughts to more supportive thinking.
Public speaking anxiety:
After the presentation
After the presentation you
should temper your need for external feedback with your internal beliefs and
expectations that you have already established. Don't be so tempted by your
need to receive external praise while depriving yourself a the most significant
source of feedback: You! Take satisfaction with what you have accomplished and
challenged yourself to do. Give yourself credit for making the speech or
presentation as successful as possible.
Public speaking anxiety
summary:
Public speaking anxiety can
frequently be reduced or alleviated through proper preparation along with some
techniques to manage your nervousness. Positive mental imagery and a realistic
perspective of your own expectations and those of the audience will help you to
significantly reduce your feelings of public speaking anxiety.
Some information from Taking
Center Stage: Coping with Public Speaking Anxiety by the University of
Wisconsin-Stout
Additional information and
commentary by Paul Susic MA Licensed Psychologist Ph.D. Candidate
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