Content

• Steps
• Advice

Most people will feel a bit tense before having to give a speech. If you do not deal with these situations properly, they can negatively affect your speech by making you appear uncertain about what you are talking about. Completely eliminating anxiety can be difficult. However, by understanding your worries, being prepared, and practicing speaking and taking care of yourself, you will be able to reduce the anxiety of having to speak in public.

Steps

Method 1 of 6: Coping with anxiety

1. 

   Write down the reasons why you are worried. Understanding the reasons for your anxiety can help reduce it. Write down the reasons why you are worried about your speech. Please try to find out the specific reason.
   • For example, if you are afraid that you will look like a fool in public, think about your reasons for this feeling. Is it because you are concerned that the information you have given is inaccurate? When you understand the problem, you can take the time to research and learn more about your topic.

2. 

   
   
   Soothe inner criticism. When you think negatively about yourself as well as about your performance, anxiety increases. If you are not confident in yourself, how can your audience trust you? When you encounter yourself with negative thoughts, stop. You should replace it with positive thinking.
   • For example, you might think, “I will forget my entire speech. I don't know what I'm doing ”. You should stop and replace it with “I know my subject well. I have studied a lot. Plus, I'm going to write the presentation down and review it as needed. And if I stumble in some places, it's okay ”.

3. 

   
   
   Be aware that you're not alone in dealing with this problem. The fear of public speaking is also known as the fear of speaking syndrome. About 80% of the population becomes nervous about having to speak in public. They often feel confused, shaking hands, heart palpitations, and restlessness. This is completely normal feeling before giving a speech.
   • Although the experience will be quite frustrating, you will get over it. And each time you have to give a speech, you will become more familiar with it.
   advertisement

Method 2 of 6: Get ready for your presentation

1. 

   
   
   Seek instructions for your speech. We tend to be afraid of something beyond our control. While you can't control every aspect of your presentation, you can reduce anxiety by mastering the situation as much as possible. If you have to give a speech, you should learn about the organizers' expectations.
   • For example, are you going to give a presentation on a particular topic, or are you free to choose your own topic? How long should your speech be? How long do you have to prepare it?
   • Knowing these factors early will help reduce your anxiety.

2. 

   Understand the subject. The more you know about the topic, the less apprehensive you will be when you have to present it to others.
   • Choose to speak on something you're passionate about. If you don't have the right to choose your topic, at least look for the side that interests you and get a little bit of it.
   • Do more research. Any knowledge you learn does not have to be in your speech, but it will help build your confidence.

3. 

   Get to know your audience in advance. Remember to get to know your audience well. This is key because your presentation will be tailored for them. For example, the speech given to an expert will be different from the one for the novice.

4. 

   Write down the right speech for you. Use your own style of language. You should not copy in an unnatural or uncomfortable speech, as the speech will convey your discomfort.

5. 

   Get ready for your speech. The more you prepare, the less fear you will feel. You should write down your entire speech beforehand. Search for illustrations and examples that match your audience. Build an effective and professional aid to accompany your speech.
   • Have a backup plan. Consider what you would do if your speech support could not work due to a technical problem or a power outage. For example, you can print copies of your presentation pages if you cannot use the slideshow function.You should decide on an alternative to fill the time if your videos are not working.
   advertisement

Method 3 of 6: Identify information relevant to the presentation process

1. 

   Get familiar with the location where the presentation will take place. When you know where to give a speech, you can get an image of yourself giving a speech. Examine the room in which you will be speaking. Perception of audience count. Know where restrooms and fountains are.

2. 

   Find out about time spent in your speech. Determine when to give your speech. Will you be the only speaker, or will there be many more? Will you be the first, last, or middle speaker?
   • If you have a choice, you should specify what time of day you want to present. Do you tend to work better in the morning or in the afternoon?

3. 

   Find out your technical requirements. If you plan to use sounds or illustrations during the speech, you should find out if the venue can accommodate them.
   • Show your personal interest in speaking to the organizers. For example, if you prefer to use a handheld microphone over a headset with a microphone, let them know. Other factors that you should consider are using a stool, preparing a podium or table, and projecting your speech pages on a small screen so you don't have to read from the big screen. You should discuss all details with the organizer, instructor, or other representative before the date you are due to give your speech.
   • Check sound and illustrations before the presentation day. If your speech support is not working during the actual speaking, you will feel more anxiety. You should try to prevent this from happening by checking everything in advance.
   advertisement

Method 4 of 6: Presentation practice

1. 

   Practice speaking alone. We tend to be afraid of the unfamiliar element. You need to take time to practice. You don't have to memorize every word of your speech, but you have to keep in mind the main points, introductions, transitions, conclusions, and examples. First, you should practice alone. This will give you the opportunity to refine the gaps in your presentation. Read it out loud. Get used to listening to yourself. Check every word and make sure you are completely comfortable with them.
   • Then, you can practice in front of the mirror or film yourself to observe your movements and facial expressions.

2. 

   Focus on the introduction. If you start your speech smoothly, your public speaking anxiety will be greatly reduced. And you will feel more comfortable during the course of your speech.
   • Although you don't have to memorize everything, keep in mind the beginning of your presentation. This approach will allow you to start off with a confident and powerful attitude.

3. 

   Rehearse in front of other people. Find friends, co-workers, or family members who are willing to listen to your speech and ask for their input. This will give you the opportunity to get used to the act of speaking in front of your audience. See it as an experiment.

4. 

   Practice at the lecture venue. If possible, practice in the room where you'll have to read the speech. Remember its layout. Learn about acoustics as you speak. Stand on the podium or in front of the room and try to get used to it. Because at the end of the day, this is also the place where you'll have to speak. advertisement

Method 5 of 6: Prepare yourself before giving a speech

1. 

   Get enough sleep. Getting enough sleep the night before your presentation will help ensure that you will stay awake and not tired while reading your speech. You should get 7-8 hours of sleep so that your body can fully rest.

2. 

   Healthy eating. Have breakfast to fuel yourself during your presentation. When you're nervous, you won't be able to eat much, but try to eat a little bit of food. A banana, yogurt, or an oatmeal cake will be fine for your anxious stomach.

3. 

   Wear appropriate clothing. When giving a speech, dress for the situation. Usually, you need to dress nicely and properly for a formal presentation.
   • Choose clothes that make you confident but equally comfortable. If you feel uncomfortable, you will spend a lot of time paying attention to the pain or itching in your body.
   • If you are unsure of the dress code, please consult the organizer. You should choose formal clothing over casual clothing.

4. 

   Deep breath. Taking deep breaths will help calm your mind, slow your heart rate, and relax your muscles.
   • Try the 4-7-8 method: Inhale the air from your nose for 4 counts. Hold your breath for 7 beats. And exhale from the mouth for 8 counts.

5. 

   Meditate. Meditation is a great way to calm your mind and help you focus on the present moment. Meditation will help reduce stress by helping you stop thinking about your worries and instead focus on what's happening in the present moment. Try the following simple meditation techniques:
   • Find a comfortable seat or bed in a quiet location where you won't be disturbed.
   • Relax your body and close your eyes.
   • Begin to breathe deeply, inhale for 4 counts, and exhale for 4 counts. Focus on breathing.
   • When wandering thoughts arise, acknowledge them and then set them aside. Return to focusing on breathing. Breathe in. Expiratory.
   • Do this meditation exercise for 10 minutes a day to reduce overall anxiety. Remember to meditate in the morning of the day when you are speaking.

6. 

   Use visualization exercises. Imagine that you are a successful speaker that will help you when you really have to do this. Read the speech and visualize the audience's reactions at the different points. Think about different types of responses, such as anger, laughter, surprise, and appreciation. Take a deep breath as you visualize each reaction.

7. 

   Take a walk before giving a presentation. You should pump more blood and oxygen to your body by going for a short walk or exercising the morning of your presentation. Exercise will help you burn a little bit of straight. At the same time, it will also give your mind a chance to shift focus to other factors for a moment.

8. 

   Stay away from caffeine. Caffeine will contribute to increased restlessness, aggravating anxiety. Your regular morning cup of coffee probably won't make a difference. But when you're nervous, coffee or caffeinated drinks will only "add oil to the fire".
   • Instead, drink an herbal tea with a soothing effect, such as chamomile tea or peppermint tea.
   advertisement

Method 6 of 6: Start giving a speech

1. 

   See anxiety as excitement. Instead of thinking about the level of anxiety you are experiencing, treat these feelings as excitement. You are excited about the process of reading the speech and about being given the opportunity to share your thoughts and expertise on the topic.
   • While giving your speech, use courage to energize your body movements and gestures. However, you need to keep things natural. Don't worry about walking around, but it's okay to walk a bit if you're comfortable with the act.

2. 

   Speak confidently. Fear of public speaking is one of the most common fears, but many are able to hide their stress so well that the audience is unaware of them. Don't let the audience know that you are worried or confused. If they feel that you are a confident and positive person, you will feel more confident and positive.

3. 

   Look for friendly faces in the audience. Although some people think that eye contact will make them more anxious, in fact, it will help reduce anxiety. Just look for a friendly face in the crowd and visualize that you are having a conversation with that person. Let their smiles give you encouragement throughout the presentation.

4. 

   Ignore mistakes. Don't get lost in mistakes. Perhaps you will mispronounce or stutter a few words, however, you should not allow this problem to bother you. Most audiences won't even be aware of this. You need to establish realistic expectations for yourself. Don't be too hard on yourself when you make mistakes. advertisement

Advice

• Join a speaking group in your area. These groups help members participate in improving communication and public speaking skills.
• If you have frequent public conversations and you feel extremely anxious about this process, you should consider seeing a mental health professional.