5 Ways to Minimize Public Speaking Fears

Ever feel anxious when speaking in front of an audience? Some jitters in such situations are normal, but if your life is severely restricted by fears of being criticized, embarrassed, or humiliated in public situations, you may have social phobia or social anxiety. This excessive fear may be caused by chemical imbalances in the brain, or by factors such as low self-esteem, past rejection by peers, poor social skills, or a history of public embarrassment. Panic attacks are a common reaction among those with social anxiety, and can cause heart palpitations, trembling, blushing, nausea, lightheadedness, stomach discomfort, shortness of breath, and heavy sweating.

The good news is that there are natural ways to address social anxiety, and these simple tips are also effective against other forms of anxiety. Try the following:

1. Avoid coffee and other forms of caffeine; stimulants can heighten anxiety.
2. Practice breathing exercises, an effective relaxation technique.
3. Consider passionflower, a natural, mild sedative that's safer than pharmaceuticals. The recommended dosage is one dropperful of a tincture in a little warm water, or two capsules of the extract, up to four times a day as needed.
4. Consider supplementing with B vitamins and magnesium, which are sometimes helpful in dealing with the symptoms of anxiety.
5. Consider seeking professional therapy. Exposure therapy can slowly introduce you to the specific situations you fear, and hypnotherapy can give you a sense of what it feels like to be relaxed and open in those settings.

Comments

[Theresa]

One of my worst fears is speaking in public. It didn't start until college when I had to give a presentation in front of class. My throat tightened and my entire body shook so much that I was barely audible. It caught me completely off guard. I have avoided speaking in public ever since. I even dropped courses in college once I found out it required an oral presentation. I've done therapy and it helped a little, but I think what helped more was just figuring out the little things that personally help me. For me it was the following: 1. Be prepared about your subject. 2. Try to speak about something you feel passionately about. 3. Laughing seems to ease the stress hormones. Have a joke ready. 4. Having water to drink handy- this seems to calm me. 5. Teachers and group leaders take note! If your group is seated in a circle and you want to "go around" that circle and have each person say something, it is suggested that instead of going in order around the circle, you tell participants that when they are ready to speak they can raise their hands. There is something about the predictable pressure that is coming toward you that creates even more anxiety than being able to jump in when you want to. Every participant can still be invited at the end to offer something, but it takes the pressure off. I used to be a teacher and found this tactic very useful for dealing with very shy children. I used to be one of those shy children!

[James Blackstone]

I speak in public on occassion, (small groups.) At my last event, I only had a limited amount of time to discuss several aspects of whole body healing. Prior to the event I spent about half an hour putting together notes. I was originally scheduled for an hour, upon arrival at the venue, I learned my time was shortened because the previous speaker had gone over his time limit.

I left my notes in the car. I had several products / samples to show and tell to the audience. I lined them up on the table in no particular order. After introductions, I began speaking from my heart. I decided it best to speak on what I know best, and with passion I began my explanation of the various healing modalities. I held my audience captive for the alloted time. It was like the information flowed through me. The order I placed the products on the table was perfect. I with a quick glance at the table was able to dovetail one item into the next. My only regret is time did not allow me to meet and greet after my presentation.

Some methods I use to calm myself prior to speaking in public include: Emotional Freedom Techniques, (EFT) and self identity Ho'opono pono.

[moderator44@drweil.com]

Thank you James and Theresa!

[Joe null Sparks]

I joined Toastmaster. It is a very encouraging and supportive group of people. My club have helped me a lot to overcome my fears of speaking in front of people. I look forward to seeing them every week.