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Speech Anxiety Treatment

Whether you are in fifth grade and delivering an oral book report or are a corporate vice president giving a press conference, public speaking can be stressful. If the thought of getting up in front of a crowd of people and opening your mouth is enough to make your knees shake, you are not alone. Many people suffer from anxiety when it comes to public speaking. But these situations are often unavoidable, and there are many easy and effective ways to calm your nerves and deliver a great speech.

  1. Self-assessment

    • The first step to overcoming your stage fright is to ask yourself what you are afraid of. Many people perceive public speaking as an inherently stressful event, while others can do it with no problem at all. It is your reaction to the situation, not the situation itself, that causes stress. Make a list of your fears that pertain to public speaking. In a column next to each fear, make a positive statement that can help you deal with each fear. For instance, if you are afraid you will forget what to say you can probably use notes or cue cards to help you.

    Gradual Exposure

    • Throwing yourself into a terrifying situation is not the best way to adjust to it. Instead, use gradual exposure to prepare yourself for giving a speech. Practice in front of a mirror or video tape yourself and watch it. The next step would be practicing in front of a trusted friend or family member. Gradually increase the number of people that you will speak in front of. After all the practicing, you should know your speech pretty well. Doing it in front of a larger audience will just be a small step from doing it in front of a smaller group of friends and family.

    Audience Empathy

    • There are many techniques that you can employ during the actual speech. It is a traditional saying that you should imagine the audience in their underwear. This may not actually work, but there are ways of thinking about your audience that will calm you down. The most important thing to remember is that a vast majority of people are also nervous about public speaking and are sympathetic to you. It is very likely that no one is being critical of your speech. Rather, they are probably imagining themselves in your situation and feel supportive of you.

    Trick Yourself

    • Try to speak calmly and slowly. Sometimes a speaker gets nervous and starts talking faster than he naturally would. Pretending to be calm and confident could trick you into actually feeling that way. Really focus on the subject matter of your speech. If it is something you are passionate and interested in, this will shine through in your speech.

    General Anxiety

    • You can prepare for speeches and any other stressful situation by employing basic anxiety-reducing techniques. These include things like yoga, meditation and practicing deep abdominal breathing. Regular exercise and a healthy diet will also keep chronic anxiety at bay.

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