The “fear of giving a speech or presentation in public because of the expectation of being negatively evaluated or humiliated by others” is what the American Psychological Association defines as public speaking anxiety.In addition to a number of physical symptoms, the disease is typically characterized by intense concern and anxiousness, which is frequently linked to a lack of confidence. Many people have this fear, regardless of whether they are in the middle of giving a speech or have one planned for the future. Additionally, they could often be afraid of making casual social contact.Anxiety related to public speaking can be prevalent, with a 15–30% estimated frequency in the general population.Many people believe that anxiety related to public speaking is a type of social anxiety disorder (SAD). A performance specifier in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V) enables a SAD diagnosis to be expressly linked to performance anxiety. In certain severe cases of this mental illness, a doctor may recommend medication to help manage intense symptoms; however, most people won’t require this.
Signs of Social Anxiety
The following are some signs of anxiety of the performance type:
Fear or anxiety related to performing or giving public speeches, especially in front of friendly faces
avoiding circumstances where it could be essential to perform or give a speech in public
trembling
Perspiration
mouth dryness
Shaky voice, particularly when speaking in front of an audience; stomachache or other gastrointestinal distress
Breathing quickly
Techniques and coping mechanisms for social anxiety disorders
Whether you have to utilize your oratory abilities in a professional context, a formal social situation, or just in front of friends, there are a number of techniques to help manage the symptoms of this and boost your confidence.Here are a few techniques you can use to deal with your fear of public speaking and deal with it when it comes up.
Determine the potential reasons for your fear of public speaking.
There can be additional factors causing anguish, even though the fear of being judged or embarrassed when speaking in front of an audience is usually the main worry for people who suffer from speaking anxiety. It can be helpful to comprehend possible contributing reasons and how others could be handling it independently in order to determine how to solve this.
Breathe deeply.
Anxiety related to public speaking can frequently be accompanied by stress-related emotions and bodily manifestations as tenseness, rapid breathing, and elevated heart rate. Deep breathing exercises can be beneficial if you struggle with speaking anxiety and wish to reduce your stress before giving a speech in public. Many people believe that deep breathing is a commonly used practice that can help calm your mind, relax your body, and help your nervous system transition out of fight-or-flight mode. Since it may be done anywhere, at any time, many people find it to be among the most convenient ways to treat symptoms.
Exercise your visualizing skills.
Anxiety can cause us to concentrate on bad ideas and worst-case scenarios, even when those are not the actual circumstances. Positive visualization techniques, such visualizing friendly faces in the crowd or yourself delivering a speech on point, can help you prevent this. Practicing positive thinking can help you control your performance anxiety. Visualization, which is imagining in detail how a successful scenario will unfold, is widely recognized as a research-backed technique for treating speaking anxiety.
Recognize your topic matter
Speaking in front of others can be intimidating due to the possibility of embarrassment if we make a mistake. Gaining a thorough comprehension of the content you’ll be presenting or performing and visualizing success will assist lower the chance of this happening. For instance, getting familiar with the key topics and reviewing them several times before presenting your department’s sales figures at work may help you remember them better and feel more at ease during the presentation.
Orient yourself toward success.
Small steps taken to prepare for a speech or performance can have a huge impact on reducing nervousness associated with public speaking. It could be a good idea for you to become acquainted with the venue where you will be speaking. Assuring the functionality of any technology or other media you plan to set up might also be helpful. Make sure the computer is charged, the PowerPoint deck is appropriately projected, and you can effortlessly browse the slides while presenting, for instance, if you’re utilizing visual aids or a PowerPoint deck.
Practice often.
One of the most important things to help you get over your fear of public speaking is to practice your presentation or performance. During your practice sessions, you can identify your strongest points as a speaker and any areas where you might need to work on. For instance, you may find that you begin to speak more quickly than necessary so that your audience can process the information you’re delivering. Giving yourself the opportunity to practice will enable you to eliminate any unnecessary words from your speech and ensure that all of your arguments are made in a way that will hold the attention of the audience.