Imagine that you are giving a speech today. Are you feeling nervous already? Is your heart racing?
Public speaking is one of the most dreaded tasks that we all face at some point in our lives. Regardless of whether you’re in school, college, or work, public speaking is a task that everyone must do. Fear of public speaking ranks second among the most common phobias (spiders being number one). To put things in perspective, people are more afraid of public speaking than they are of death, marriage, or bankruptcy. This feeling is common among most of us. All share the feeling of anxiety when there is the perception of being evaluated.
While anxiety is a common emotion, it can become a problem when it affects how we function. In the case of public speaking, we start feeling anxious even before we start speaking in front of people. In other words, we prepare for impact before impact. So why is this happening? Cognitively, anxiety serves as a reinforcer for a negative experience. In our minds, we begin to associate unpleasantness with public speaking. (A friend of mine told me that since I was little, in school, the punishment was to go to the blackboard and write. It may be that we associate being in front of people as a punishment too). Whenever we feel vulnerable, our first reaction is to withdraw. The retreat begins by generating thoughts about our performance.
We begin to think of multiple fallacies that we must reject through critical thinking. The most common irrational thought is that everything will go wrong, like forgetting the material or how people will judge you. This is known as the disaster fallacy. This fallacy activates our sympathetic nervous system, increasing blood pressure and heart rate. That is why when we are nervous we can have sweaty palms or tremble. Another irrational thought is fallacy of approval. This line of thinking leads us to believe that no one will like what we have to say. Well, I have news for you, not everyone will like what you say. Some people will and some won’t. There’s nothing you can do about it except deliver your message.
Another irrational thought is the belief that people will notice everything. This is known as the fallacy of exaggeration. During a speech, some of us will tremble a bit. Because we are constantly self-assessing during a stressful situation, we think people will notice. Finally, the last fallacy is the fallacy of perfection. There is an implicit belief that we must execute the most perfect speech that has ever existed. We are our own harshest critic. We believe that mispronouncing a word or skipping a sentence will ruin the entire speech.
Well, we understand what causes anxiety, but how can we overcome it? Here are some tips to help you in your next public speaking experience:
1. Hello Anxiety!
We all get nervous and you will be nervous before your next speech. Welcome anxiety! The feelings you are experiencing are a fear of performance. Tell yourself that it’s okay to be nervous and that we can work with it. This approach can be achieved with “icebreaker” comments. Some people may engage in small talk before the official presentation to reduce anxiety.
2.Know the Material
Of all the tips, this one is crucial. Knowing what you are talking about will help reduce anxiety. It is recommended to practice your speech. This exercise helps build trust, and trust will help reduce anxiety. Practice in front of a mirror if necessary.
3. Organize
How many times have you heard someone speak and you feel lost? Once you know the material, you need to organize it in a coherent way. Ask yourself, what is the goal of my speech? Be sure to present your material in an organized way (beginning, middle, and end). This process gives you a map that, if you lose it, can help you find your way back. With practice, if you forget what you were saying, it will help you collect your thoughts and know where you were.
4. Visualize
Once you’ve prepared your game plan, imagine yourself giving the speech. Visualization is a technique that helps you become familiar with the event. Imagine that you are giving the speech in front of a large group. The more you practice the material and the more you see yourself doing it, the less anxious you will be.
5. Take-Two Speech
It’s okay to have a mistake or two. Many people, as mentioned before, think that every word or every sentence must be perfect. Keep in mind that your audience doesn’t know what you have planned for them. If you miss a word or sentence, they won’t notice. Remember that public speaking anxiety is a self-fulfilling prophecy. If you think the speech will go wrong, you’ll look for error validation. Also, if you use visual aids, make sure you’re prepared if it doesn’t work. That is why it is recommended that you know the material. I have seen many presentations where the presenter relies heavily on visual aids. Remember, the message is the important thing. Everything else complements your message.
6. Talk
Finally, have a conversation with the audience. When presenters tend to read visual aids or cards, they disconnect from the audience. Remember that your speech is not about you, it’s about the audience. You are giving them something, a message. Engage them with a conversation. This approach will be and feel more natural. More importantly, it will help you reduce anxiety.
Public speaking is something we all have to do at some point. The more we do it, the easier it will be for you. Remember that it will not always be perfect, but with practice you will improve a lot. The goal is not to get rid of anxiety, but to learn to control it.
Does public speaking make you nervous? What do you do to reduce your anxiety?
Join the discussion and visit Psychbits.com
