List three methods you would personally use to reduce your anxiety before your speeches.
Public speaking anxiety, also known as glossophobia, is one of the most commonly reported social fears. While some people may feel nervous about giving a speech or presentation, if you have social anxiety disorder (SAD), public speaking anxiety may take over your life. Show Speech Anxiety and SADPublic speaking anxiety may also be called speech anxiety or performance anxiety and is a type of social anxiety disorder (SAD). Social anxiety disorder, also sometimes referred to as social phobia, is one of the most common types of mental health conditions. SymptomsSymptoms of public speaking anxiety are the same as those that occur for social anxiety disorder, but they only happen in the context of speaking in public. If you live with public speaking anxiety, you may worry weeks or months in advance of a speech or presentation, and you probably have severe physical symptoms of anxiety during a speech, such as:
CausesThese symptoms are a result of the fight or flight response—a rush of adrenaline that prepares you for danger. When there is no real physical threat, it can feel as though you have lost control of your body. This makes it very hard to do well during public speaking and may cause you to avoid situations in which you may have to speak in public. DiagnosisPublic speaking anxiety may be diagnosed as SAD if it significantly interferes with your life. This fear of public speaking anxiety can cause problems such as:
If you have intense anxiety symptoms while speaking in public and your ability to live your life the way that you would like is affected by it, you may have SAD. Treatment for AnxietyFortunately, effective treatments for public speaking anxiety are avaible. Such treatment may involve medication, therapy, or a combination of the two. TherapyShort-term therapy such as systematic desensitization and cognitive-behavioral therapy (CBT) can be helpful to learn how to manage anxiety symptoms and anxious thoughts that trigger them. Ask your doctor for a referral to a therapist who can offer this type of therapy; in particular, it will be helpful if the therapist has experience in treating social anxiety and/or public speaking anxiety. Research has also found that virtual reality (VR) therapy can also be an effective way to treat public speaking anxiety. One analysis found that students treated with VR therapy were able to experience positive benefits in as little as a week with between one and 12 sessions of VR therapy. The research also found that VR sessions were effective while being less invasive than in-person treatment sessions. MedicationIf you live with public speaking anxiety that is causing you significant distress, ask your doctor about medication that can help. Short-term medications known as beta-blockers (e.g., propranolol) can be taken prior to a speech or presentation to block the symptoms of anxiety. Other medications may also be prescribed for longer-term treatment of SAD, including selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). When used in conjunction with therapy, you may find the medication helps to reduce your phobia of public speaking. How to Prepare for a SpeechIn addition to traditional treatment, there are a number of strategies that you can use to cope with speech anxiety and become better at public speaking in general. Public speaking is like any activity—better preparation equals better performance. When you are better prepared, it will boost your confidence and make it easier to concentrate on delivering your message. Even if you have SAD, with proper treatment and time invested in preparation, you can deliver a successful speech or presentation. Pre-Performance PlanningTaking some steps to plan before you give a speech can help you better control feelings of anxiety. Before you give a speech or public performance:
Practice and VisualizationEven people who are comfortable speaking in public rehearse their speeches many times to get them right. Practicing your speech 10, 20, or even 30 times will give you confidence in your ability to deliver. If your talk has a time limit, time yourself during practice runs and adjust your content as needed to fit within the time that you have. Lots of practice will help boost your self-confidence.
Setting GoalsInstead of trying to just scrape by, make it a personal goal to become an excellent public speaker. With proper treatment and lots of practice, you can become good at speaking in public. You might even end up enjoying it! Put things into perspective. If you find that public speaking isn’t one of your strengths, remember that it is only one aspect of your life. We all have strengths in different areas. Instead, make it a goal simply to be more comfortable in front of an audience, so that public speaking anxiety doesn’t prevent you from achieving other goals in life. Press Play for Advice on Facing Your FearsHosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares a strategy to help you find courage when you need it the most. Click below to listen now.
Follow Now: Apple Podcasts / Spotify / Google Podcasts A Word From VerywellIn the end, preparing well for a speech or presentation gives you confidence that you have done everything possible to succeed. Give yourself the tools and the ability to succeed, and be sure to include strategies for managing anxiety. These public-speaking tips should be used to complement traditional treatment methods for SAD, such as therapy and medication. Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
By Arlin
Cuncic Thanks for your feedback! |