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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 December 10, 2019

5 Smart Reasons to Start Journal Writing Today

5 Smart Reasons to Start Journal Writing Today

Here’s the truth: your effectiveness at life is not what it could be. You’re missing out.

Each day passes by and you have nothing to prove that it even happened. Did you achieve something? Go on a date? Have an emotional breakthrough? Who knows?

But what you do know is that you don’t want to make the same mistakes that you’ve made in the past.

Our lives are full of hidden gems of knowledge and insight, and the most recent events in our lives contain the most useful gems of all. Do you know why? It’s simple, those hidden lessons are the most up to date, meaning they have the largest impact on what we’re doing right now.

But the question is, how do you get those lessons? There’s a simple way to do it, and it doesn’t involve time machines:

Journal writing.

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Improved mental clarity, the ability to see our lives in the big picture, as well as serving as a piece of evidence cataloguing every success we’ve ever had; we are provided all of the above and more by doing some journal writing.

Journal writing is a useful and flexible tool to help shed light on achieving your goals.

Here’s 5 smart reasons why you should do journal writing:

1. Journals Help You Have a Better Connection with Your Values, Emotions, and Goals

By journaling about what you believe in, why you believe it, how you feel, and what your goals are, you understand your relationships with these things better. This is because you must sort through the mental clutter and provide details on why you do what you do and feel what you feel.

Consider this:

Perhaps you’ve spent the last year or so working at a job you don’t like. It would be easy to just suck it up and keep working with your head down, going on as if it’s supposed to be normal to not like your job. Nobody else is complaining, so why should you, right?

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But a little journal writing will set things straight for you. You don’t like your job. You feel like it’s robbing you of happiness and satisfaction, and you don’t see yourself better there in the future.

The other workers? Maybe they don’t know, maybe they don’t care. But you do, you know and care enough to do something about it. And you’re capable of fixing this problem because your journal writing allows you to finally be honest with yourself about it.

2. Journals Improve Mental Clarity and Help Improve Your Focus

If there’s one thing journal writing is good for, it’s clearing the mental clutter.

How does it work? Simply, whenever you have a problem and write about it in a journal, you transfer the problem from your head to the paper. This empties the mind, allowing allocation of precious resources to problem-solving rather than problem-storing.

Let’s say you’ve been juggling several tasks at work. You’ve got data entry, testing, e-mails, problems with the boss, and so on—enough to overwhelm you—but as you start journal writing, things become clearer and easier to understand: Data entry can actually wait till Thursday; Bill kindly offered earlier to do my testing; For e-mails, I can check them now; the boss is just upset because Becky called in sick, etc.

You become better able to focus and reason your tasks out, and this is an indispensable and useful skill to have.

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3. Journals Improve Insight and Understanding

As a positive consequence of improving your mental clarity, you become more open to insights you may have missed before. As you write your notes out, you’re essentially having a dialogue with yourself. This draws out insights that you would have missed otherwise; it’s almost as if two people are working together to better understand each other. This kind of insight is only available to the person who has taken the time to connect with and understand themselves in the form of writing.

Once you’ve gotten a few entries written down, new insights can be gleaned from reading over them. What themes do you see in your life? Do you keep switching goals halfway through? Are you constantly dating the same type of people who aren’t good for you? Have you slowly but surely pushed people out of your life for fear of being hurt?

All of these questions can be answered by simply self-reflecting, but you can only discover the answers if you’ve captured them in writing. These questions are going to be tough to answer without a journal of your actions and experiences.

4. Journals Track Your Overall Development

Life happens, and it can happen fast. Sometimes we don’t take the time to stop and look around at what’s happening to us at each moment. We don’t get to see the step-by-step progress that we’re making in our own lives. So what happens? One day it’s the future, and you have no idea how you’ve gotten there.

Journal writing allows you to see how you’ve changed over time, so you can see where you did things right, and you can see where you took a misstep and fell.

The great thing about journals is that you’ll know what that misstep was, and you can make sure it doesn’t happen again—all because you made sure to log it, allowing yourself to learn from your mistakes.

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5. Journals Facilitate Personal Growth

The best thing about journal writing is that no matter what you end up writing about, it’s hard to not grow from it. You can’t just look at a past entry in which you acted shamefully and say “that was dumb, anyway!” No, we say “I will never make a dumb choice like that again!”

It’s impossible not to grow when it comes to journal writing. That’s what makes journal writing such a powerful tool, whether it’s about achieving goals, becoming a better person, or just general personal-development. No matter what you use it for, you’ll eventually see yourself growing as a person.

Kickstart Journaling

How can journaling best be of use to you? To vent your emotions? To help achieve your goals? To help clear your mind? What do you think makes journaling such a useful life skill?

Know the answer? Then it’s about time you reap the benefits of journal writing and start putting pen to paper.

Here’s what you can do to start journaling:

Featured photo credit: Jealous Weekends via unsplash.com

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