Your heart pounds. You breathe faster and harder. You begin to sweat. Your blood pressure increases. Your face gets flush. Your mind seems as if it’s going a mile a minute and can’t stop. You forget what you’re going to say.
Do any of these happen to you when you speak in public? If so, you’re not alone. Every presenter – novice and veteran alike – gets nervous. The difference from one presenter to another, however, is how well they manage this anxiety.
Speaking in front of others is a stressful situation, according to the brain. When your brain’s limbic system senses stress, it sends signals to various parts of your body, including your adrenal glands. These small glands immediately send adrenaline through your system, getting you ready for a fight or flight. What are the effects of this preparedness? Your heart pounds. Your breathing gets quicker. You begin to sweat. Your blood pressure increases. Your face gets flush. Your mind resembles a spinning roulette wheel. Sound familiar?
The first step to deal with your fear of public speaking is understanding that it’s normal. The next step is to realize there is a tremendous difference between fear and danger, and by no means are you in danger when speaking in public. The third step is a change in mindset – you don’t have to share your information with others; you get to share your information with them.
The first step … is understanding that it’s normal.
While changing your mindset, remember this. Public speaking is always all about the audience, yet most people who fear public speaking say things such as, “What if I make a mistake?” “I hope I don’t forget what I am going to say.” “I hope I do a good job.” “What if they don’t like me?” “I hope they listen to me.” “What if I’m not funny?”
See a pattern here? I, I, I, me, me, me. You’re focused on the wrong place. How could even the most experienced speaker deal with that kind of self-imposed pressure?
Relax before you speak. Diaphragmatic breathing, otherwise known as deep breathing or cleansing breaths, is a powerful tool. It helps calm your nerves. But keep in mind a couple of cautions. One is not to hold your breath. Holding your breath when breathing this way does more to tense your body than to help it relax. The other is to exhale slowly. Quickly exhaling might make you lightheaded.
Meditation is another technique many people use to help with their speech anxiety. Benefits include lowering your blood pressure, improving blood circulation, lowering your heart rate, reducing perspiration and slowing your respiratory rate.
Some speakers – I’m one of them – go through rituals before speaking. These routines help you get in the proper frame of mind. When possible, I walk, even if it’s in a small area where I can only pace back and forth. And whether I can walk or not, I practice diaphragmatic breathing and visualize my opening and ending.
Visualization is a technique you can borrow from athletes. Just like a sprinter visualizes herself crossing the finish line first, you can picture yourself grabbing everyone’s attention with your opening words. You can see in your mind people making eye contact and nodding their heads as you speak. You can visualize yourself delivering a compelling closing that impacts or inspires your listeners. Try it. It’s highly effective.
You’ve got this. Public speaking is an art based on science, and that means anyone can tame their nerves, overcome apprehension and share their knowledge, experience and ideas with others.
Peter George is president of Peter George Public Speaking Inc. in Providence and specializes in helping attorneys and executives improve their public speaking skills.
