How to overcome the fear of public speaking. 5 simple steps

Only 5% of humanity has never experienced fear of public speaking. Others are afraid to speak in front of an audience, and the level of stress can vary from mild anxiety to panic attacks and fainting. Man is a social animal, and the prospect of failure in front of people whose opinions are important to him causes great anxiety.

Fear of the public affects everyone, regardless of gender, age, social status. This phobia is second only to the fear of death in popularity, but American studies have shown that in the United States the majority would prefer to die than to perform in front of a large audience.

It is curious that world stars of the first magnitude are susceptible to fear of public speaking; for some artists, the phobia really interferes with their lives. The brilliant Barbra Streisand did not appear on stage for 27 years after she forgot the words to a song at a concert in New York in front of a crowd of 135,000 fans. Only long-term work with psychotherapists helped her overcome the horror of a new failure. Gorgeous Adele does not go on world tours because she suffers from panic attacks on stage. It happened that she ran away from her own concerts. Benedict Cumberbatch, Jim Carrey, Robbie Williams, even the great orator Winston Churchill experienced fear of public speaking and looked for ways to overcome it.

Stages of glossophobia

Fear of public speaking, like most phobias, has a scientific term: glossophobia, or logophobia - this is the name of one of the most common anxiety disorders. Translated from ancient Greek, glossophobia is the fear of language. The term combines different manifestations: fear of talking to people, speaking in front of a large audience, starting to stutter, even pronouncing individual words.

Anxiety before public speaking is a normal reaction, but it can become a serious problem if it develops into panic. Self-presentation is important for social success, but glossophobia turns a person into a social phobic and adversely affects the scenario of life in society, up to the development of addictions and severe mental disorders. When faced with a fear of public speaking, you need to correctly assess the extent of the problem and look for ways to overcome the fear.

The degree of increase in anxiety can be determined on a 10-point scale, where 0 is absolute calm, 10 is uncontrollable panic. In the range from 1 to 5, mild anxiety develops into real fear, which a person can handle on his own. Glossophobia above 5 points requires the help of specialists.

It is important to adequately assess your condition and not lead to panic, which paralyzes the will and leads to devastating consequences.

When there is a reason to sound the alarm: from mild excitement to stupor

We must clearly understand: the fear of speaking in front of people is not always a sign of a phobia that has terrible consequences. It is natural to be excited and normal to feel anxious when we are about to make our debut solo concert, our first ever presentation in front of an unfamiliar and large audience. However, we are unlikely to worry if similar events take place in an atmosphere familiar to us: among friends, in front of fellow students, in an office environment.

Psychologists say: low-intensity and short-lived fear is a useful emotion that accumulates our attention, rewarding us with determination, energy, and concentration. As a result, a performance with our active participation turns out to be more exciting, original, effective, and successful. And a routine performance, the preparation for which did not evoke any special sensations in the opponent, is doomed to failure.

However, inexplicable, uncontrollable, all-consuming anxiety that takes over the mind before a standard event: communication with familiar people, rhetoric in a narrow circle of friends is a good excuse for taking drastic measures. Remember, with glossophobia, the fear of communication is not selective: it does not distinguish between the size of the audience, the place of the performance, the importance of the event - it is constant.

The nature of public speaking phobia

To know how to overcome the fear of public speaking, you need to understand the mechanism of its occurrence and the true, subconscious causes of the phobia.

From a physiological point of view, fear is the oldest biochemical reaction of the brain to danger; as a result, a dose of adrenaline is released into the blood. The ancient part of the brain, the hypothalamus, is responsible for the reaction, which helped animals at the dawn of civilization to quickly concentrate and repel an attack from the outside.

When there is a real threat to life, the “fight or flight” reaction is understandable. Why does the hypothalamus trigger adrenaline when you just need to speak in front of an audience? The source of the problem is subconscious reasons associated with the fear of being rejected by society. They are the ones who trigger the biochemical reaction. The root causes of fear of public speaking depend on the person’s personality and background:

• childhood traumas - humiliation in class, constant criticism from parents;
• traumatic performance experience in the past;
• low self-esteem - for example, the thought “who am I that others should listen to me”;
• fear of being ridiculed, booed, misunderstood;
• excitement imposed by “well-wishers” from the outside - if the speakers next to you are shaking, then they will probably shake you too;
• states of depression, consequences of traumatic brain injuries, exacerbation of chronic diseases;
• fears indirectly related to the fear of performing, for example, singer Katy Perry is afraid that the crowd will break through the cordon and enter the stage.

How peiraphobia manifests itself: we study our sensations

During the hours of anticipation of the “social apocalypse,” our psycho-emotional stress increases: the activity of the subcortical system, cerebral cortex, autonomic nervous system, motor centers, endocrine glands, and visceral organs is activated. As a result we have:

• skeletal muscle tension increases;
• vasospasm is observed;
• motor skills accelerate;
• facial expressions change;
• the timbre of the voice becomes different;
• increased sweating is observed;
• heartbeat increases;
• blood pressure rises.

A panic attack can give us:

• intense pressing, squeezing, squeezing headache;
• tingling sensation in the heart area;
• tremor of the limbs;
• internal trembling;
• unquenchable thirst;
• numbness;
• urge to urinate.

Often a panic attack leads to fainting.

Triggers for fear of public speaking

Anything can be a trigger for panic: it depends on a person’s past experience and his blockages. Triggers unconsciously trigger an anxious reaction, they are difficult to track, but then how to cope with the fear of public speaking? We need to get to the bottom of this.

3 main factors trigger a phobia:

• Unknown . When a situation is new to us, we cannot control it because we do not know what to expect. The unknown triggers panic due to lack of control.
• Risk . The higher the cost of failing a public speaking, the stronger the fear: at an important presentation, defense of a diploma, we are afraid of getting lost, forgetting the name of a complex concept, not answering tricky questions. The risk of losing authority and failing the results of complex work triggers fear even among experienced speakers.
• External circumstances . In a state of excitement, we react sharply to external stimuli that we would not even notice in a comfortable situation. A cell phone ringing, someone's laugh, a cough, a sharp noise outside the window, a change of conference room, a delay in the start of a speech - any little thing can become a trigger for an anxious reaction.

How to make anxiety work for you

You've probably read or heard the recommendation: "Be honest with your audience and state that you care."
I disagree - this may be misunderstood by your listeners. If it’s really hard, you can say that it’s “exciting for you to speak in front of this audience today” or “to be part of such a project.” Such phrases have a more positive connotation.

However, even in a state of serious stress, you can use the help of the gym. What does it mean?

Involve people in your speech. Of course, we are not talking about initially formal reports and reports, because there is little creativity here. It's about the performance, about communicating with the audience. Ask questions. If the format of the event does not involve answers, then this may be a call to action. For example: “think”, “remember”, “imagine”, “how was it like for you the first time”... This is also a kind of dialogue with the audience. Asking for a show of hands or something else is a great move.

Even though we are adults, we all love to play. When you evoke emotions, you are remembered as the right speaker.

When fear becomes a problem

Not being afraid of public speaking at all is bad, since excitement and adrenaline rush are indispensable companions of an interested, inspired speaker. Adrenaline “ignites” the speaker, helps to catch the right wave, and infects the audience with interest in the speech. No emotions - no fire. Strong emotions make us move forward. Excitement is a great motivation to prepare and give 100% in front of the audience.

Adrenaline is a stimulant for a speaker, but in too large doses it paralyzes a person and deprives him of his will. The degeneration of excitement into panic becomes a real problem that can ruin your career and damage your reputation, which is why it is so important to take control of the situation.

Speak from the heart

Several years ago I had the opportunity to listen to a talk by Wally Amos, the founder of the Famous Amos cookie company. His speech was dedicated to the fight against illiteracy among adults. Amos himself donates quite a lot of time and money to help older people learn to read. It was clear to everyone present - there were more than 600 people in the hall - that he spoke from the heart. He clearly lacked any special training in public speaking, but Wally organized his thoughts and ideas in a clear logical sequence and spoke with sincerity and passion. He argued how important it is for adults to be able to read and how this skill can change their lives. At the end of the speech, all the listeners stood up and greeted him with thunderous applause, because Amos spoke from the bottom of his heart about what he understood and what deeply worried him.

How does fear of public speaking manifest itself?

The release of adrenaline into the blood is accompanied by a whole bunch of physiological reactions. The severity of symptoms depends on the level of stress:

• high pulse and blood pressure;
• severe fever or chills;
• increased sweating;
• tremor;
• “cotton” legs and arms;
• suffocation;
• nausea, upset stomach, bear sickness;
• voice problems up to complete disappearance;
• muscle spasms, unnatural gestures, facial expressions;
• "burning" or pale face;
• fits of laughter;
• fainting.

How to overcome your fear of public speaking

Having determined the nature of anxiety, we can work with it. Overcoming the fear of public speaking consists of 3 stages, each of which has its own effective methods and exercises that reduce stress levels.

Before the performance starts

• Change your perception of the situation . If a performance is an ordinary formality that does not play an important role in life, there is simply no point in panicking. Think of it as just another not-so-pleasant work task. If performance is an important part of self-presentation, and a career, recognition, or future is at stake, then you will have to shift the focus to something less grandiose in order to reduce the degree of tension.
• Shift your focus . Thought is material, so focusing on possible failure triggers an alarming reaction, and panic grows like a snowball. Just don’t let destructive thoughts enter your head, redirect them in a positive direction every time. Remember the bright speakers who made a great impression on you. Teachers, coaches, artists - what a thrill they get from interacting with the audience, what energy comes from them. Shift your focus from the terrible failure to the great pleasure of sharing energy with people. Having the opportunity to convey your ideas to the public is a great success.
• Panic begins where there is no confidence in one's competence . When a speaker is deeply involved in a topic, then it is interesting for him to talk about it, and there is no fear of embarrassing himself in front of the audience. If you feel that you lack expertise, immerse yourself in studying the materials. It is important to be well-read and knowledgeable on the topic. Look for interesting stories, facts, research, look at your speech from the audience’s perspective: what might interest them, what questions might they have.
• An outline will save the situation if you lose track or get confused due to unexpected outside interference. If the topic and situation allow, prepare a presentation - slides greatly enliven the speech, hold the attention of the public, and set the direction of the speech.
• Practicing in front of a mirror or friends , recording yourself on a voice recorder or, even better, on video, gives a good effect Evaluate how you behave during speech, where you need to work on facial expressions and gestures, what speech defects and filler words should be removed.
• If possible, conduct a rehearsal in the room where the performance will take place. You will get comfortable and reduce your fear of the unknown.
• Don't torture yourself with perfectionism . Best the enemy of the good. How can you stop being afraid of public speaking if you are always trying to achieve an ideal where it cannot exist?! Any good performance is a live process, where you are not the only participant. Be flexible, see your presentation not as a rigid script with no room for error, but as a happy chance to share your knowledge and ideas.
• Fear arises due to the release of adrenaline, which urgently prepares us to carry out the “fight or flight” command of the hypothalamus. To reduce the level of the hormone, you don’t need to run, much less hit anyone, but physical exercise about 15 minutes before going on stage will reduce tension.
• Before going out to the public, do exercises to restore your breathing . Slowly inhale air through your nose for 3 counts and exhale through your mouth for 4 counts.

Overcoming fear while speaking

• Criticism and alternative opinions are signs of a deep, multifaceted topic. Don't expect absolute agreement with your point of view. Be prepared to take your audience's criticisms in stride. Everyone has the right to their own opinion, but you are here to express your position. The emotions and criticism of the public indicate that you managed to touch a chord with them.
• The famous Indian politician Mahatma Gandhi figured out how to get rid of his paralyzing fear of public speaking. He learned to express meaning in short but meaningful statements. Speak meaningfully, keep your speech rate low, take pauses - this will allow you to maintain calm breathing and hold the attention of the audience. When you are verbose, speak in a hurry, your breathing becomes difficult, your self-confidence disappears, the audience ceases to perceive information and loses interest.
• Fear of performing has a lot in common with fear of heights. The rule of high-altitude climbers not to look down can be rephrased for speakers: do not look into the eyes of the audience. Direct your gaze just above the tops of the listeners' heads and periodically turn your head.
• If panic sets in, find the most loyal listeners among the audience and focus on them. Showing friendliness nonverbally will help you cope with anxiety.

After the performance

• After finishing your speech, mentally praise yourself for your courage. Concentrate on positive impressions, come up with a reward for yourself.
• Once the emotions have subsided, conduct a constructive analysis of your speech. Note the successful moments when you felt a lively response from the audience. Disassemble failures without unnecessary emotions: what did not work out, and, most importantly, why. What was the mistake and how to fix it next time. For an objective analysis, arrange in advance with someone you know or the organizers to make a video recording. This is the only way you can correctly assess your speech, tempo, facial expressions, and gestures.
• Sign up for any classes related to stage speaking. A theater studio, a journalism club, even a music school - everywhere they teach you how to behave in front of a large audience. Overcoming the fear of public speaking is a mandatory area of ​​any public speaking course. Classes in a group of like-minded people are very effective: here you purposefully learn to manage your fear. American billionaire Warren Buffett panicked just at the thought of having to speak in front of people. This interfered with his studies and work on the stock exchange. He tried several times to enroll in a public speaking course, but ran away at the last moment. At age 21, Buffett realized that unless he controlled his fear, he would not be able to move forward, so he enrolled in Dale Carnegie's public speaking classes. The billionaire later told how he was helped by the realization that 30 course participants had the same problem and, like no one else, understood his feelings.

Sensitive child - hypersensitive adult

A child who in childhood became the object of destructive criticism or “restrained” love, in adulthood is overly concerned with the opinions of others and their attitude towards him. In more complex cases, a person becomes so unsure of himself that he does not decide to take any action until he is sure that all the people significant to him will approve of what he has planned.

Some people are traumatized by the mere thought of having to go out and speak in front of an audience.

Such a painful reaction manifests the fear of failure and rejection, instilled in very early childhood, even before reaching the age of five. But these feelings can be replaced by others - feelings of self-confidence, calmness, competence and self-control.

Many of today's best speakers also had stage fright. They shuddered every time they had to speak in public, even if it was only their colleagues. One of my friends, who today confidently speaks in front of audiences of thousands, even wet his pants during his first performance and was forced to run backstage.