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Ways to Calm Down Before Public Speaking

Performance anxiety, often called stage fright, is the fear of speaking or performing in front of others, and is listed as the most common fear Americans face, according to WebMD. Individuals suffering from performance anxiety may experience sweating, nausea and trembling when faced with the task of speaking in public. Dry mouth and a shaky voice are also common symptoms. Though your fear of speaking in public may seem debilitating, there are ways to relieve your anxiety.

  1. Have a Plan

    • One of the best ways you can reduce your anxiety about speaking in public is to be prepared, according to the Mayo Clinic. Do not wait until the last minute to make your plan, as this can cause added stress. Before your presentation, organize all the materials you will need. Create a plan detailing exactly what you are going to do and when you are going to do it. Small notes and other cues can help you remember what you need to say or do, and will make you feel more confident once you are in front of your audience.

    Know Your Surroundings

    • Standing on a stage or at the front of a large room full of bright lights and unfamiliar faces can be daunting. Lessen your fear by becoming familiar with the room or stage where you will be presenting. Familiarize yourself with all audio-visual equipment before your performance, and practice with it as necessary.

    Practice Makes Perfect

    • Practicing your speech or presentation until it is second nature will alleviate anxiety, according to both Mayo Clinic and WebMD. Stand up and give your speech as though you are in front of your audience. Better yet, ask people you trust to act as your audience and provide helpful criticism to help you improve. If possible, practice your speech in the venue where you will be presenting.

    Visualization Techniques

    • Visualization can decrease performance anxiety notes WebMD. Take time before your presentation to visualize the venue where you will be giving your presentation. Imagine yourself giving your presentation from start to finish. Visualize a successful performance in which you are confident and calm. This is also a good time to imagine any problems that might occur and how you would solve them. Rather than stressing over the many things that might go wrong, visualize yourself dealing calmly and professionally with such issues as technical difficulties or sweaty palms and a shaky voice.

    Breathe

    • Taking slow, deep breaths before your speech can help you relax and focus.

    Seek Help

    • Some individuals find the task of speaking in public so frightening that the techniques listed above may not help. Seek help if your fear of public speaking is severe. Counseling or anxiety medications may provide relief.

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