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How to Reduce Speech Anxiety
If the thought of public speaking frightens you a little or a lot, you are normal. If you can channel that fear into helpful behaviors such as greater preparation and practice of your speech, your performance will benefit. Conversely, if you let the fear paralyze you or send you into a panic attack, your performance will suffer.
There are several things you can do to reduce the effects of speech anxiety and thereby eliminate the likelihood that your fear will interfere with your performance. Here are three things you should consider.
One thing that novice speakers usually don't realize, but veteran speakers know about, is that there is a tremendous difference between the internal sensations of anxiety and their external manifestations. What that means is that a speaker can experience a variety of uncomfortable physical phenomena, some of which may feel very intense, but most are invisible to an outside observer.
The cold feet and hands, the churning stomach, the racing heart--none of these can be seen by your audience. You know you feel terrified, but they can't see any of those things you are feeling. There are things they can see and hear (e.g. shaking hands, quavering voice), but there are ways to conceal or minimize those phenomena as well. So, the first thing to remember is that most of your terror is invisible and unknown, and you can keep it that way by knowing a few simple tricks.
Another thing you should know is that the physical symptoms you experience as a result of speech anxiety, while utterly real, are not only preventable, they are reversible. What that means is that while the chills, sweats, butterflies and palpitations you experience are genuine reactions of your body to an anxiety producing situation--you can do things with your body which actually reduce the anxiety you experience in a stressful situation. Physical responses to emotional experiences do not occur on a one-way street. You can perform physical exercises which will promote such desirable emotional states as tranquility and a feeling of confidence.
Below you will find two recommended courses of action for reducing speech anxiety. With a little planning, you can do both before your next speech and not only will you come off as someone who is "cool as a cucumber," you actually will be physically much more tranquil during your speech than you ever would have imagined possible. You will also find two other links, one to a professional speaker's collection of tips, and one to the Psychological Counseling Services page here at The College of New Jersey. Any students who fear of public speaking so much that they are avoiding Rhetoric courses should consider talking to a professional about managing their fear.
