How to Cope with Public Speaking Anxiety
Anxiety can be triggered by a number of environmental stressors and conditions, but many people experience excessive anxiety and stress that’s rooted in the fear of public speaking. Public speaking anxiety can be caused by inexperience on stage, fear of failure, and a number of other reasons. Most causes are based on the person’s fundamental belief system about the situation. Here are some simple ways to reduce public speaking anxiety and the risk of a panic attack on stage:
1. Prepare your speech ahead of time. By doing your best and being prepared, you can lower the risk of getting anxiety when it’s time to go on stage. Being ill-prepared will naturally increase your anxiety. To you know how you appear in front of an audience, practice your speech in front of a mirror or take a video of yourself making the speech.
2. Practice ‘big belly’ breathing. There are several ways to manage anxiety associated with giving a speech or a public speaking presentation, according to the report of the University Center Rochester (UCR). Fear typically slows down your breathing and you might have difficulty concentrating. The experts of the University stated that using the ‘big belly’ breathing technique will help relieve anxiety. The oxygen flow throughout a body is encouraged by ‘big belly’ breathing and will help to open up your lungs.
3. Plan to move while you speak. Plan to move while you are delivering your speech because standing in a single, fixed position for the entire speech may trigger public speaking anxiety. Walking and moving your hands while on stage can even help get you to deliver your speech with more impact.
4. Take breaks and pauses. One of the mistakes that many people make when they’re prone to experiencing public speaking anxiety is that they don’t take the time to take a break or pause during the session. This is especially important when you’re using visual aids because you need to guide the audience from point to point.
5. Avoid excessive caffeine and sugar. Try to avoid consuming anything that contains caffeine or sugar before delivering your speech as it might make you feel jittery and nervous. You might have trouble focusing on the task at hand because of both of these substances can make your heart race and even cause you to perspire.
6. Wear comfortable clothing and shoes. You don’t want to worry about tugging at your shirt or walking a certain way to look calm and composed when you’re on stage. Some people experience public speaking anxiety because they simply aren’t comfortable when they’re up on stage. Prepare your outfit beforehand so that you know what you’re going to look like on stage, and how you feel in your outfit.
It will take time and practice to overcome public speaking anxiety. To be able to give a professional speech or presentation that will make an impact on your audience, use these tips to reduce the risk of your getting a panic attack before or during your speech.
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