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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 February 13, 2019

10 Things Happy People Do Differently

10 Things Happy People Do Differently

Think being happy is something that happens as a result of luck, circumstance, having money, etc.? Think again.

Happiness is a mindset. And if you’re looking to improve your ability to find happiness, then check out these 10 things happy people do differently.

Happiness is not something ready made. It comes from your own actions. -Dalai Lama

1. Happy people find balance in their lives.

Folks who are happy have this in common: they’re content with what they have, and don’t waste a whole lot of time worrying and stressing over things they don’t. Unhappy people do the opposite: they spend too much time thinking about what they don’t have. Happy people lead balanced lives. This means they make time for all the things that are important to them, whether it’s family, friends, career, health, religion, etc.

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2. Happy people abide by the golden rule.

You know that saying you heard when you were a kid, “Do unto others as you would have them do to you.” Well, happy people truly embody this principle. They treat others with respect. They’re sensitive to the thoughts and feelings of other people. They’re compassionate. And they get treated this way (most of the time) in return.

3. Happy people don’t sweat the small stuff.

One of the biggest things happy people do differently compared to unhappy people is they let stuff go. Bad things happen to good people sometimes. Happy people realize this, are able to take things in stride, and move on. Unhappy people tend to dwell on minor inconveniences and issues, which can perpetuate feelings of sadness, guilt, resentment, greed, and anger.

4. Happy people take responsibility for their actions.

Happy people aren’t perfect, and they’re well aware of that. When they screw up, they admit it. They recognize their faults and work to improve on them. Unhappy people tend to blame others and always find an excuse why things aren’t going their way. Happy people, on the other hand, live by the mantra:

“There are two types of people in the world: those that do and those that make excuses why they don’t.”

5. Happy people surround themselves with other happy people.

happiness surrounding

    One defining characteristic of happy people is they tend to hang out with other happy people. Misery loves company, and unhappy people gravitate toward others who share their negative sentiments. If you’re struggling with a bout of sadness, depression, worry, or anger, spend more time with your happiest friends or family members. Chances are, you’ll find that their positive attitude rubs off on you.

    6. Happy people are honest with themselves and others.

    People who are happy often exhibit the virtues of honesty and trustworthiness. They would rather give you candid feedback, even when the truth hurts, and they expect the same in return. Happy people respect people who give them an honest opinion.

    7. Happy people show signs of happiness.

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    smile

      This one may sound obvious but it’s a key differentiator between happy and unhappy people. Think about your happiest friends. Chances are, the mental image you form is of them smiling, laughing, and appearing genuinely happy. On the flip side, those who aren’t happy tend to look the part. Their posture may be slouched and you may perceive a lack of confidence.

      8. Happy people are passionate.

      Another thing happy people have in common is their ability to find their passions in life and pursue those passions to the fullest. Happy people have found what they’re looking for, and they spend their time doing what they love.

      9. Happy people see challenges as opportunities.

      Folks who are happy accept challenges and use them as opportunities to learn and grow. They turn negatives into positives and make the best out of seemingly bad situations. They don’t dwell on things that are out of their control; rather, they seek solutions and creative ways of overcoming obstacles.

      10. Happy people live in the present.

      While unhappy people tend to dwell on the past and worry about the future, happy people live in the moment. They are grateful for “the now” and focus their efforts on living life to the fullest in the present. Their philosophy is:

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      There’s a reason it’s called “the present.” Because life is a gift.

      So if you’d like to bring a little more happiness into your life, think about the 10 principles above and how you can use them to make yourself better.

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