Public Speaking Anxiety: Tips to Overcome Your Fear That Work!
Did you know that public speaking is often rated as people’s number one fear, even over death? If you break into a cold sweat just thinking about standing in front of an audience, you’re not alone. However, there’s good news: Public speaking anxiety is conquerable. In this article, I’ll guide you through practical strategies to manage your fear and deliver compelling presentations confidently.
1. Preparation is key
We’ve all seen people stand up in public who can speak off the cuff with confidence and grace. It’s a formidable skill anyone can develop, but there’s no substitute for preparation if you’re looking to overcome public speaking anxiety. The more you prepare, the more in control you’ll feel, and the more you’ll be able to rely on the knowledge that you know what you’re doing. That preparation is what will give you the confidence that you got this. Prepare your points, prepare for any questions you may get asked, and rehearse, rehearse –
2. Rehearse!
Start small, especially if your public speaking anxiety is particularly severe.
– Rehearse quietly to yourself.
– Rehearse in front of the mirror.
– In the shower.
– In the car.
– Call your friends.
– Practice on the phone.
– Gather a small group of family or friends if it’s a big presentation.
– If you’re doing a webinar, then practise doing it into your webcam.
– When you’re ready to give your presentation, be sure to have practised speaking in full voice multiple times.
Repetition breeds familiarity, and fear and familiarity are like oil and water; the more you practise, the less foreign and intimidating the process will feel.
3. Visualise Success
You may have heard that sports people use visualisation as a core tool when preparing for a big match; it’s powerful. It’s as helpful as a public speaking tip to help manage your speech anxiety. Before your presentation, close your eyes and envision yourself succeeding. Visualisation calms your nerves and sets your mind on a positive trajectory.
4. Power Posing is back!
Amy Cuddy’s research on body language has revealed that adopting “power poses” has measurable psychological effects. Stand tall with your shoulders back and your hands on your hips, or raise your arms in a V shape in the air and hold these positions for a couple of minutes. Some studies have shown that these poses may even alter your hormone levels, which, in turn, increase your confidence*. It’s been a journey for Power Posing, but it’s once again been proven to work. I think, to a degree, we know this implicitly. If you sit with hunched shoulders and a bowed head, you feel small; make yourself big and expansive, and your sense of self grows to fill the space.
*This website does not recommend presenting your speech with your hands in the air. You’ll look like an idiot. These are valuable tools to change your state but are most safely used in preparation.
5. Breathe
Writing this, it occurs to me that some of these tips are helpful in our lives far outside the world of giving speeches. James Nestor spends hundreds of pages on the power of breathing in his bestselling book, Breath, and there are ancient traditions across the globe that focus on the immense power the way we breathe has to affect our state. Deep, mindful breathing is a seriously potent tool against anxiety. Before taking the stage, take several long, slow, deep breaths. It will help calm you.
6. Acceptance
It’s natural to be nervous. Public speaking is scary. It’s OK. Don’t be hard on yourself; no one else will be. Accept the anxiety you feel. Recognise that it’s there, acknowledge it and then proceed with getting the job done. Anxiety doesn’t have to define your performance.
While we’re here, remember that anxiety, when harnessed, can give you a dose of adrenaline that can lift your performance and make you more captivating.
This is another speech tip that gets perilously close to Eastern spirtualism. Practicing acceptance is valuable for public speaking, but can be useful in many areas of life. It is an absolute iceberg of a point. I believe it is a central tenet of Buddhism, but that is beyond the scope of tip 6 of this list.
7. Focus on Your Message, Not Yourself
For me, this point resonates the most. I find it incredibly powerful. Often, the problems arise when we focus on ourselves rather than the task at hand.
Some self-conscious thoughts to look out for:
‘Do I sound weird?’
‘Everyone is looking at me’
‘Am I being boring?’
‘I’m so nervous. Can people tell?’
‘Am I sweating?’
As our primary role here is to be communicators, we should focus on the people we are talking to, not ourselves! Never mind the anxiety; it is simply not an effective way to connect with people. Whenever you catch yourself beginning to look inward, find something or someone to focus on and get out of your head. This may sound a bit abstract, but it’s easier than it may first seem, It’s all about changing where you’re placing your attention. By moving it off yourself to an external person or object, you will feel less anxious immediately and your presentation will be better for it.
8. Engage with your Audience
This point directly relates to the one above, and kills two birds with one stone. By making your presentation a two-way interaction, you not only diffuse tension and divert focus away from your nervousness, you directly engage your listeners and make them active participants. You can do this in many ways, such as asking questions, seeking feedback, or injecting humour.
9. Familiarise Yourself With the Venue
Wherever possible, visit the venue beforehand. Stand on the stage or at the podium. Familiar surroundings will give you one more thing to feel in control over – an invaluable asset when managing anxiety. This is equally applicable to webinars. If your forum is your office and a webcam, practise in that spot. Make sure the gear works, call a friend, become familiar with the process and the software.
10. Join a Speaking Group
Groups like Toastmasters offer a supportive environment to practise public speaking and receive constructive feedback. There is no substitute for experience when it comes to public speaking. The more you do it, the less anxious you will be. There are even online groups available.
11. People Want to Hear What You Have to Say
This last point was a gift a friend gave me many years ago when I was asked to be the M.C. of a large wedding. I was terrified. Having done the job many times before, he said to me, “When you look out at the crowd, know that they are all on your side, they all want you to succeed, they are there for you.” While it’s true a wedding is a very warm crowd, I still consider it one of the best bits of advice I’ve ever got on the subject. It is extremely helpful for any speaking situation. Instead of treating your audience as adversaries, treat them as allies, even if that requires some imagination. You’re in it together.
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Public speaking anxiety, while common, doesn’t have to be a lifelong struggle. Move past identifying yourself as someone who can’t face it and change your story to be someone who is learning to do it with confidence. You can become a more assured and compelling speaker with dedication, practice, and employing these techniques. The next time you’re tasked with delivering a speech or presentation, remember your message is valuable! We want to hear it. Embrace the journey of overcoming your fear; it’s worth it.
Ready to Overcome Your Public Speaking Anxiety?
You don’t have to go through this journey alone. If you’re serious about overcoming your speech anxiety and becoming a more confident and effective communicator, I’m here to help.
– Book a session with me by clicking below.
– If you know someone that may benefit from these public speaking tips, please share it with them.
– Join a Toastmasters group near you and start practising today.
Your voice matters, and it’s time the world heard it. Take the first step toward conquering your fears and making an impact. Contact me today, and let’s work together to make your next speech your best one yet.
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