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4 Science-Based Hacks To Conquer Fear of Public Speaking

4 Science-Based Hacks To Conquer Fear of Public Speaking

What do you feel when you imagine standing up in front of an audience? Visualize the bright lights in your face, see all those people looking at you and expecting you to deliver a top-notch performance. Do butterflies start fluttering about in your stomach? Do your palms start to sweat? Does your head get light?

Indeed, research shows the large role played by speech anxiety in blocking our ability to give great speeches. However, public speaking is vital in being able to make progress in many careers.

Fortunately, a few tips can go a long way in building up confidence and addressing the fears of public speaking. Research shows that those with some training in public speaking not only improve their own communication but can successfully teach others how to give better speeches. As a scholar of the role of emotions in public life, I decided to team up with Patrick Donadio to figure out the best strategies to address public speaking fears. He is a keynote speaker and communication/speech coach with over 30 years of experience working with leaders and their organizations, who authored the forthcoming book “Communicating with Impact.” Together, we came up with a set of four research-informed techniques that anyone can use to improve their public speaking skills.

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The keys to overcoming fear are mental preparation and practice.  As Mark Twain said, “Do the thing you fear and the death of fear is certain!” Now, you are never going to get rid of it totally, but we can help you get rid of most of it.

1. Focus on Dealing with the Fear Itself

Recognize that the first thing to do is to deal with the fear itself rather than focus on the speech. Sure, some anxiety is useful. It gets the adrenaline going and can give you energy and enthusiasm. Yet beyond that limited amount, if you don’t deal with the fear, you won’t be able to give a great speech, no matter how hard you try.

This fear comes from your emotional self, not your rational self. It’s not helpful for you to have fear to achieve your goal of giving a great speech, but your emotional self doesn’t know that. You need to use intentional thinking strategies to manage your emotions in order to reach your goals.

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To address your fear, remember you are not unique in your fear. There would not be the extensive research on speech anxiety if you were! Scientists even have a special term for this fear – glossophobia. Knowing that this term exists and that it is a well-studied topic, should relieve some fear for you.

2. Be Positive

Next, apply the science-based strategy of positive self-talk. Give yourself a pep talk and psyche yourself up. You can do this in many different ways. Some people meditate, others pray, listen to music or go jogging. There are many different ways to get your energy levels high.  Whatever works for you, do it! If you’re not prepared mentally, you won’t be prepared at all.

Besides positive self-talk, use positive thinking. If you want to be an effective public speaker, you have to believe in yourself. If you do not believe in yourself, how do you expect other people to believe in you? Remind yourself that you know more about the topic than the audience does. Now, you can expect a few people out there may be more knowledgeable. You are not going to know more than everybody does. However, chances are if you have done your homework and picked a topic you know about, you will know more than most people in your audience.

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3. Use Your Body Well

Regardless of whether you use the strategies above, right before you get up to speak, you may get a little nervous. You have a lot of excess energy in there. You do not want to get rid of all of it, and believe me, you will not, but you want to get rid of some of it. Try some “tense and relax” techniques.

Clench and relax your fists. Clench your fists really hard, and then release them. Can you feel the tension leaving? It really works. Some people get a lot of tension in their necks, if you do, try shoulder shrugs.  Push your shoulders up to your ears hold them there for 10 seconds and release. A good overall tension reliever is stretching exercises. Do some deep knee bends, stretch your arms up, open your hands really wide and then close them. All of these exercises are good ways to release some of that tension.

4. Practice, Practice, Practice

Practice the speech to gain more confidence in your ability. It is especially helpful to do so in the exact room where you will be giving the speech. Get up in front of the room and try to envision what it is going to be like when you give my speech. This will help you feel more comfortable when you speak, and fill you with greater confidence.

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If you can’t practice in the room, try to use visualization, a research-based strategy widely employed by top athletes. Visualize what you know about the room and the audience, and imagine giving the speech. See with your mind’s eye everyone staring at you, listening with rapt attention. Imagine the applause breaking out after your speech, and your boss giving you a big thumbs-up sign after you have finished.

Speaking is a skill that grows stronger with practice and weaker with disuse. The secret to improving your speaking skills is the experience. Where can you get speaking opportunities? They exist all around us – at work, in community groups, at a church. You can also set up speaking engagements at various organizations like Fraternal Order of Police, Toastmasters, Urban League, Community Action Agencies, Farm Bureaus, Rotary Clubs, Knights of Columbus, Kiwanis Club, church groups, or League of Women Voters. These are all great opportunities to practice. Remember, your first speech may be your worst speech, but you will keep getting better and less anxious going forward!

Even accomplished public speakers may continue to experience fear. These tips, widely used by experienced speakers and supported by research, can help anyone minimize the impact of  speaking anxiety. The sooner you get up in front of a group, realize that you have something important to say, and say it, the sooner you’ll get rid of your fear.

Featured photo credit: iKharizma/Flickr via flickr.com

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Dr. Gleb Tsipursky

President and Co-Founder at Intentional Insights; Disaster Avoidance Consultant

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Last Updated on April 11, 2019

How to Improve Communication Skills for Workplace Success

How to Improve Communication Skills for Workplace Success

Possessing strong communication skills will help you in every phase of your life. This is especially true in the workplace.

I have personally worked with several leaders who were masters of communication. A few were wonderful speakers who could tell a great story and get everyone in the room engaged. Those of us in attendance would walk away feeling inspired and eager to help with what came next. Others were very skilled at sharing a clear direction and job expectations.

I knew exactly what was expected of me and how to achieve my goals. This was the foundation of an energized and vibrant role I was in. What I have found is strong communication skills are incredibly helpful and sometimes critical in how well we perform at work.

Here we will take a look at how to improve communication skills for workplace success.

How Communication Skills Help Your Success

Strong communication skills pave the way for success in many ways. Let’s look at a few of the big ones.

Create a Positive Experience

Here are two examples of how well developed communication skills helps create a positive experience:

When I first moved to the city I now live in, I began a job search. Prior to my first live interview, I was told an address to go to. Upon arriving at the address provided, I drove around and around attempting to find the location. After 15 minutes of circling and looking for the address, I finally grabbed a parking spot and set out on foot.

What I discovered was the address was actually down an alley and only had the number over the door. No sign for the actual company. The person that gave me those very unclear directions provided a bad experience for me.

Had they communicated the directions to get there in a clear manner, my experience would have been much better. Instead the entire experience started off poorly and colored the entire meeting.

As a recruiter, I frequently provide potential candidates with information about a job I’m speaking to them about. In order to do this, I also provide a picture of the overall company, the group they might be joining, and how their role fits in and impacts the entire company.

Time and time again I have been told by candidates that I have provided the clearest picture of a company and role they have ever heard. They have a positive experience when I clearly communicate to them. Even when the position does not work out for them, often times they will want to stay in touch with me due to the open communication and beneficial experience they had during the interviewing process.

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Strong communication skills will provide a positive experience in virtually any interaction you have with someone.

Help Leadership Skills

It’s certainly a skill all its own to be able to lead others.

Being a mentor and guiding others towards success is a major hallmark of great leaders. Another characteristic of effective leaders is the ability to communicate clearly.

As I referenced above, having a leader who can plainly articulate the company’s mission and direction goes a really long way towards being the Captain of the boat that others want to follow. It’s like saying “here’s our destination and this is how we are going to get there” in a way that everyone can get on board with.

Another critical component of everyone helping to sail the boat in the right direction is knowing what your portion is all about. How are you helping the boat move towards its destination in the manner than is consistent with the leaders’ vision?

If you have a boss or a manager that can show you what it takes for not only you to be successful, but also how your performance helps the company’s success then you’ve got a winner. A boss with superior communication skills.

Build Better Teams

Most of us work in teams of some sort or another. During the course of my career, I have led teams up to 80 and also been an individual contributor.

In my individual contributor roles, I have been part of a larger team. Even if you are in business for yourself, you have to interact with others in one manner or another.

If you have strong communication skills, it helps to build better teams. This is true whether you are in an IT department with 100 other fellow programmers or if you own your own business and have customers or vendors you communicate with.

When you showcase your robust ability to communicate well with others while interacting with them, you are building a better team.

Now let’s jump in to how to improve communication skills to help you pave the way for your workplace success.

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How to Improve Communication Skills for Workplace Success

There are many tips, tricks, and techniques to improve communication skills. I don’t want to overwhelm you with too much information, so let’s focus on the things that will provide the biggest return on your time investment.

Most of these tips will be fairly easy to become aware of but will take time and effort to implement. So let’s go!

1. Listen

Ever heard the saying you have two ears and one mouth for a reason? If you haven’t, then here’s the reason:

Being a good listener is half the equation to being a good communicator.

People who have the ability to really listen to someone can then actually answer questions in a meaningful way. If you don’t make the effort to actively listen, then you are really doing yourself and the other person a disservice in the communication department.

Know that person who is chomping at the bit to open his or her mouth the second you stop talking? Don’t be that person. They haven’t listened to at least 1/2 of what you’ve said. Therefore the words that spill out of their mouth are going to be about 1/2 relevant to what you just said.

Listen to someone completely and be comfortable with short periods of silence. Work on your listening skills first and foremost.

2. Know Your Audience

Knowing your audience is another critical component to having strong communication skills. The way you interact with your manager should be different than how you interact with your kids. This isn’t to say you need to be a different person with everyone you interact with. Far from it.

Here is a good way to think about it:

Imagine using your the same choice of words and body language you use with your spouse while interacting with your boss. That puts things in a graphic light!

You want to ensure you are using the type of communication most relevant to your audience.

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3. Minimize

I have lunch with a business associate about 3 times a year. We’ve been talking for several years now about putting a business deal together.

He is one of those people that simply overwhelms others with a lot of words. Sometimes when I ask him a question, I get buried beneath such an avalanche of words that I’m more confused than when I asked the question. Needless to say this is most likely a large portion of why we never put the deal together.

Don’t be like my lunch business associate. The goal of talking to or communicating with someone is to share actual information. The goal is not to confuse someone, it’s to provide clarity in many cases.

State what needs to be stated as succinctly as possible. That doesn’t mean you can’t have some pleasant conversation about the weather too.

The point is to not create such an onslaught of words and information that the other person walks away more confused than when they started.

4. Over Communicate

So this probably sounds completely counter intuitive to what I just wrote about minimizing your communication. It seems like it might be but it’s not.

What I mean by over communicating is ensuring that the other person understands the important parts of what you are sharing with them. This can be done simply yet effectively. Here’s a good example:

Most companies have open enrollment for benefits for the employees in the fall. The company I work for has open enrollment from November 1 to 15. The benefits department will send out a communication to all employees around October 1st, letting them know open enrollment is right around the corner and any major changes that year. There’s also a phone number and email for people to contact them with any questions.

Two weeks later, we all get a follow up email with basically the same information. We get a 3rd communication the week before open enrollment and another one 1 day before it starts.

Finally we get 2 emails during enrollment reminding us when open enrollment ends.

There’s minimal information, it’s more of a reminder. This is effective over communication.

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5. Body Language

The final critical component to how to improve communication skills for workplace success is body language. This is something most of us have heard about before but, a reminder is probably a good idea.

When I am in a meeting with someone I am comfortable with, I tend to kind of slouch down in my chair and cross my arms. When I catch myself doing this, I sit up straight and uncross my arms. I remember that crossing arms can many times be interpreted as a sign of disagreement or conflict.

In general, the best rule of thumb is to work towards having open body language whenever possible at work. This means relaxing your posture, not crossing your arms, and looking people in the eye when speaking with them.

When you are speaking in front of others, stand up straight and speak in a clear voice. This will convey confidence in your words.

Conclusion

Possessing strong communication skills will help you in many facets of your life and most certainly in the workplace.

Good communication helps create better teams, positive experiences with those we interact with, and are critical for leadership.

There are numerous tactics and techniques to be used to improve communication skills. Here we’ve reviewed how to improve communication skills for workplace success.

Now go communicate your way to success.

More Resources About Effective Communication

Featured photo credit: HIVAN ARVIZU via unsplash.com

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