How to Control Anxiety During Presentations

Making a presentation in public is the number-one fear for Americans, according to WebMD. Those with a fear of public speaking may experience shaking, anxiety, sweaty palms and a racing heart. They may fear forgetting what to say. For some, these symptoms can be minor, while for others, they can be extreme and debilitating. It's important to know, however, that while fear of public speaking is a universal one, you can take steps to relieve your fears, limit your anxiety and even become a successful public speaker.

Instructions

Before the Presentation

• 1

  Determine the specifics of your fear of public speaking and make a list. Whether it's stress about forgetting your words or fear of everyone in the audience staring at you, knowing exactly what you're afraid of is the beginning of overcoming that fear.

• 2

  Identify ways to overcome your list of specific fears. If it's forgetting your words that makes you nervous, preparation is the key. Practice your speech or presentation in front of a small audience, such as friends and family, and slowly wean yourself off your notes so you know the presentation by heart.

• 3

  Start out small by leading a discussion during an office staff meeting or even by just asking a question. People will focus on you, and you'll get a small dose of what making a presentation in public will feel like.

• 4

  Think positively. Replace your negative thoughts with positive thoughts about your abilities. Tell yourself you have a lot to offer your audience and visualize a successful outcome of your presentation.

• 5

  Educate yourself about your audience to calm your fear of the unknown.

During and After the Presentation

• 6

  Greet people as they walk in; it's a great way to familiarize yourself with your surroundings and become more comfortable.

• 7

  Don't be afraid of silence. If you need a few seconds to reframe your thoughts or collect yourself, take a moment and drink some water.

• 8

  Control your breathing. If your nerves result in shallow breathing, take a few deep breaths to relax.

• 9

  Focus on an audience member who is smiling and looks engaged. Concentrating on the few who look bored or distracted will only make you worry that your presentation isn't going well.

• 10

  Ask for feedback following the presentation from a few people in the audience you trust. Whether positive or negative, the feedback is crucial for knowing what you did well and what you need to work on for next time.