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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 October 18, 2018

50+ Best Motivational Quotes To Prepare You For Any Challenges In Life

50+ Best Motivational Quotes To Prepare You For Any Challenges In Life

Life is filled with highs and lows —happiness and struggles that will test your resilience and integrity, push you to overcome challenges and leave you with lessons that will make you even stronger on your way up.

It’s the way you feel and think about yourself, including your expectations and beliefs about what is possible to you, greatly determines everything that happens to you.

It all starts with your thoughts. When you change your thoughts, you transform the quality of your life. (Right, Nancy’s story is a typical example!)

Below is a list of the best motivational quotes to inspire you to start your day with a blast:

Quotes for self-assurance

1. Don’t downgrade your dream just to fit your reality, upgrade your conviction to match your destiny.

    2. You are braver than you believe, stronger than you seem and smarter than you think.

      3. You are confined only by the walls you build yourself.

        4. The man who has confidence in himself gains the confidence of others

          5. You attract what you are, not what you want. If you want great, then be great.

            6. It’s not who you are that holds you behind, it’s who you think your are not.

              Quotes about positivity

              7. Stop being afraid of what could go wrong and think of what could go right.

                8. You should never regret anything in life. If it’s good, it’s wonderful. If it’s bad, it is experience.

                  9. Falling down is an accident, staying down is a choice.

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                    10. If you have the power to make someone happy, do it. The world needs more of that.

                      11. Always believe that something wonderful is about to happen.

                        12. Don’t be afraid to give up the good and go for great.

                          13. Remember that life’s greatest lessons are usually learned from worst times and from the worst mistakes.

                            Quotes for work and success

                            14. Don’t talk, just act. Don’t say, just show. Don’t promise, just prove.

                              15. Never stop doing great just because someone doesn’t give you credit.

                                16. Discipline is doing what needs to be done, even if you don’t want to.

                                  17. Work while they sleep. Learn while they party. Save while they spend. Live like they dream.

                                    18. The key to success is to focus our conscious mind on things we desire, not things we fear.

                                      19. Never apologize for having high standards, people who really want to be in your life will rise to meet them.

                                        20. If it doesn’t challenge you, it won’t change you.

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                                          21. Never give up on a dream just because of the time it will take to accomplish it, time will pass anyway.

                                            22. Don’t fear failure. Fear being in the exact same place next year as you are today.

                                              23. A hill is just another opportunity to leave your competition behind.

                                                24. Don’t quit. You’re already in pain. You’re already hurt. Get a reward from it.

                                                  25. Hustle until you no longer need to introduce yourself.

                                                    26. You didn’t come this far only to come this far.

                                                      27. Be selective in your battles for sometimes peace is better than being right.

                                                        28 If we keep doing what we are doing, we’re going to keep getting what we’re getting.

                                                          29. You will never know your limits until you push yourself to them.

                                                            30. Do what you have to do until you can do what you want to do.

                                                              31. The man on top of the mountain didn’t fall there.

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                                                                32. If your dreams don’t scare you, they are not big enough.

                                                                  33. If you can’t handle stress, you won’t manage success.

                                                                    34. Don’t be pushed by your problems, be led by your dreams.

                                                                      35. Don’t mistake silence for weakness. Smart people don’t plan big moves out loud.

                                                                        36. Simplicity is the ultimate sophistication.

                                                                          37. Obsessed is the word the lazy use to describe dedicated.

                                                                            38. You become who you spend your time with.

                                                                              39. Be stubborn about your goals and flexible about your methods.

                                                                                40. Hard work beats talent when talent doesn’t work hard.

                                                                                  41. If you don’t build your dreams, someone else will hire you to build theirs.

                                                                                    42. Between stimulus and response is our greatest power –the freedom to choose.

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                                                                                      43. What comes easy won’t last, what lasts won’t come easy.

                                                                                        44. Don’t limit your challenges, challenge your limits.

                                                                                          45. Work until your idols become your rivals.

                                                                                            Quotes about money

                                                                                            46. Formal education will make you a living. Self-education will make you a fortune.

                                                                                              47. I create new enemies every day, it’s called business.

                                                                                                48. When you have a Million Dollar vision, don’t surround yourself with 1 cent minds.

                                                                                                  49. You can’t get rich thinking poor.

                                                                                                    50. Doing what is comfortable is rarely profitable.

                                                                                                      51. If you can count your money, work harder.

                                                                                                        If you find yourself feeling lost and frustrated, it’s never too late to change things up. Check out this guide:

                                                                                                        How to Start Over and Reboot Your Life When It Seems Too Late

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