Fear of Public Speaking
Glossophobia, or the fear of public speaking, is a very common fear that is thought to affect up to 75% of the population. Some people are mildly nervous about public speaking, while others experience full-fledged panic and fear. They may avoid public speaking situations at all costs, or if forced to do so, they may experience shaking hands and a weak, quavering voice. How do you get over your fear of public speaking? Glossophobia can be overcome with perseverance and preparation.
Fear of public speaking is more common in younger patients than in older ones, and it may be more common in females than in males.
We know that some people are more anxious in situations where they are afraid of being judged or embarrassed.
What does glossophobia feel like?
Many people experience the classic fight-or-flight response when faced with the prospect of giving a presentation. This is how the body prepares to protect itself against perceived threats.
When threatened, your brain prompts the release of adrenaline and steroids. This causes your blood sugar levels, or energy levels, to enhance. As a result, your blood pressure and heart rate rise, increasing blood flow to your muscles.
Common symptoms of fight-or-flight include:
1. Rapid heartbeat
2. Trembling
3. Sweating
4. Nausea or vomiting
5. Shortness of breath or hyperventilating
6. Sizziness
7. Muscle tension
8. Urge to get away
9. Increased blood pressure
10. Increased perspiration
11. Dry mouth
12. A stiffening of the upper back muscles
Causes of Glossophobia:
Most phobias appear out of nowhere, often beginning in childhood or early adulthood. A phobia can grow as a result of a combination of genetic predispositions and other environmental, biological, and psychological factors. People who are afraid of public speaking may be afraid of being ashamed or rejected.
Glossophobia may be related to previous experiences. A person who has had a bad experience with public speaking may be afraid of repeating that experience when attempting to speak again.
If a person is asked to speak in front of a group on the spot with no opportunity for advance preparation and it does not go well, she may develop a fear of public speaking.
Although the fight-or-flight response served humans well when they faced enemy attacks and wild animals, it is ineffective in a meeting room. Getting to the bottom of your fear may allow you to take more effective steps to deal with it.
Many people who are afraid of public speaking are afraid of being judged, embarrassed, or rejected. They may have had a negative experience, such as delivering a poor-quality report in class. Alternatively, they may be asked to perform on the spot with no preparation.
Though social phobias frequently run in families, the science behind this is unknown. According to a 2002 studyTrusted Source, breeding mice with less fear and anxiety resulted in less anxious offspring. However, more research is necessary to confirm whether social phobias are inherited.
The National Institute of Mental Health discovered that people with social anxiety have a heightened response when negative comments are read to them. The areas affected were those in charge of self-evaluation and emotional processing. This heightened response was not observed in people who did not have the disorder.
How is glossophobia treated?
Glossophobia is treatable, and exposure-based treatments and exercises are generally the most effective.
Individuals in exposure therapy are taught coping skills and, over time, learn to deal with the situation that is causing the fear. Cognitive Behavioral Therapy (CBT) is beneficial because it enables a person to effectively manage her symptoms.
Anxiety management and relaxation techniques may also help people with glossophobia, and a combination of treatments may be suggested.
Anxiety about public speaking is a common type of anxiety. It can range from mild anxiety to paralyzing fear and panic. Many people who suffer from this phobia avoid public speaking situations entirely, or they suffer through them with trembling hands and a quavering voice. You can, however, overcome your fear with preparation and perseverance.
These steps may help:
1. Consider your audience when you’re planning:
When we begin preparing for a presentation, we all make the mistake of beginning with the topic. This immediately gets us inside the details — and makes it more difficult to break down the wall between us and others. Begin with the audience instead. Before delving into the details, consider who will be in the room. What are they doing there? What do they require? Be precise in your answers. Identify the audience’s requirements, both spoken and unspoken, and craft a message that addresses those needs directly.
2. Refocus your mind just before you speak:
Right before you speak, you are the most nervous. This is the point at which your brain tells you, “Everyone is judging me.” What if I don’t succeed?” And it is at this precise moment that you can concentrate your mind. Remind yourself that you’ve come to assist your audience. Maintain control of your mind. “Brain, this presentation is not about me,” you tell yourself. It is all about assisting my audience.” Your brain will begin to understand it after a few presentations (usually between four and six), and you will become less nervous.
3. Make eye contact while speaking:
One of the most common mistakes we make is speaking to people in groups. We scan the room, trying to look at everyone at the same time, and end up connecting with no one.
In reality, everyone in the room is paying attention to you as an individual. As a result, speaking to your audience as individuals is the most effective way to connect with them. How? By maintaining consistent eye contact with one person per thought. (Each thought corresponds to one full clause.) By concentrating on one person at a time, you give each person in the room the impression that you are speaking directly to them.
4. Know your material:
This does not imply that you should memorize your presentation, but you should know what you want to say and have a list of key points prepared. Pay special attention to the introduction because this is when you are most likely to be nervous.
5. Create a presentation script:
And practice it until you have it down cold. Then toss out the script.
6. Practice frequently:
You should keep practicing until you’re confident in what you’re going to say. Then practice some more. Your confidence will grow as you realize you know exactly what you’re going to say.
7. Specific concerns should be addressed:
When you are frightened of something, you may overestimate the possibility of bad things happening. Make a list of your specific concerns. Then confront them straightforwardly by identifying probable and option outcomes, as well as any objective evidence that supports each worry or the likelihood that your feared outcomes will occur.
8. Visualize your accomplishments:
Assume your presentation will go well. Positive thinking can help reduce some of your negative feelings about your social performance and alleviate some of your anxiety.
9. Take some deep breaths:
This has the potential to be very calming. Take two or more deep, slow breaths before approaching the podium and throughout your speech.
10. Don’t fear a moment of silence:
If you lose control of what you’re saying or become nervous, your mind may go blank, making it appear as if you’ve been silent for an eternity. In reality, it’s most likely just a few seconds. Even if it’s longer, your audience is unlikely to mind a brief pause to reflect on what you’ve said. Simply take a few deep, slow breaths.
11. Recognize your success:
Give yourself a pat on the back when you finish your speech or presentation. It wasn’t perfect, but chances are you’re harsher on yourself than your audience is. Examine whether any of your specific concerns came true. Everyone is capable of making mistakes. Look at any mistakes you made as a chance to improve your capabilities.
12. Get support:
Join a group that provides assistance to people who struggle with public speaking. Toastmasters, a nonprofit organization with local chapters that concentrates on training people in public speaking and leadership skills, is an excellent resource.
13. Videotape your presentation:
You can make a note of any changes that are required. And you might be surprised at how authoritative you appear and sound.
14. Work audience questions into your routine:
Make a list of potential questions and be ready to answer them. Plan to engage the audience in your presentation by asking questions when necessary.
This is difficult. We’re used to scanning the room. Making direct eye contact can be unsettling at first. However, as you practice it more, you will become less nervous. A series of one-on-one conversations is far easier (and more effective) than speaking to everyone at once. When my clients use this method three times in a row, they almost always report a reduction in speaking anxiety. (It’s worth noting that the most valuable people to look at are those at the far corners of the room.) These are the people who are already in a disadvantageous position. You bring everyone in by being super generous to those on the outskirts of the room.)
We are all aware of the power of generosity to provide us with a sense of fulfillment, purpose, and meaning. Generosity has the same impact when it comes to speaking. It transforms a tense, even painful, experience into one of giving and helping others. A generous speaker is more relaxed, calmer, and, most importantly, more effective at reaching the audience and making the desired impact.
If you are unable to overcome your fear through practice alone, consider seeking professional assistance. Cognitive behavioral therapy is a skill-based approach that has been shown to be effective in treating public speaking anxiety.
Another alternative is for your doctor to prescribe a comforting medication for you to take prior to public speaking. If your doctor has prescribed medication, give it a try before your speaking engagement to see how it affects you.
Nervousness or anxiety is normal in certain circumstances, and public speaking is no exception. Other examples of performance anxiety include stage fright, test anxiety, and writer’s block. People with social anxiety disorder may have extreme performance anxiety that involves significant anxiety in other social situations (also called social phobia). Cognitive behavioral therapy, medications, or a combination of the two may be required to treat social anxiety disorder.
Options for treatment plans include:
(a)Psychotherapy:
Cognitive behavioral therapy has helped many people overcome their glossophobia. Working with a therapist can assist you in determining the source of your anxiety. You may discover, for example, that you worry ridicule rather than speaking because you were mocked as a child.
You and your therapist will work together to confront your fears and the negative thoughts that accompany them. Your therapist will be able to teach you how to reshape any negative thoughts.
Examples of this might include:
1. Instead of thinking, “I can’t make any mistakes,” accept that everyone makes mistakes or omits information when presenting. It’s all right. The majority of the time, the audience is unaware of them.
2. Instead of saying, “Everyone will think I’m incompetent,” emphasize that the audience wants you to succeed. Then remind yourself that your prepared material is excellent and that you are well-versed in it.
3. After you’ve identified your fears, practice giving presentations to small, supportive groups. Increase your exposure to larger audiences as your confidence grows.
(b)Medications:
If therapy does not relieve your symptoms, your doctor may recommend one of several anxiety medications.
Beta-blockers are commonly used to treat high blood pressure and certain heart conditions. They can also aid in the management of the physical symptoms of glossophobia.
Antidepressants are used to treat depression, but they can also help with social anxiety.
If your anxiety is severe enough that it is interfering with your daily life, your doctor may prescribe benzodiazepines such as Ativan or Xanax.
