It's that time of year again - the time for election speeches, presentations, public speaking events, and other situations where you have to stand up in front of a group of people and speak. For many people, this can be so terrifying that they avoid it at all costs - but the problem is that we need more public speakers!
In this blog post I will discuss some techniques which can help you with overcoming nervousness when speaking in public. There are different methods for doing these exercises which I will outline briefly so there is no confusion; as well as tips on what to do if they don't work.
Conquering Nervousness
There is no question that public speaking can be daunting. Whether you are speaking to a few people or a crowded auditorium, the thought of standing up and talking to people can be downright suffocating. While you may feel alone in your feelings of nervousness, you're really not; everyone feels this way. Ken Robinson, an English author and education consultant, once said "I've always been terrified of public speaking... I was given a lifetime achievement award at a dinner the other day and I was like a rabbit caught in headlights. I just couldn't do it. I didn't get up and I just sat there, frozen."
The key to overcoming nervousness is to understand why you feel it in the first place. It can be traced back to a multitude of fears. You may have a fear of being judged by others, of what they might think of you, or even of not having the skills necessary to make your point effectively. This is natural; it's human nature - but it doesn't have to be an excuse for you to stay away from public speaking.
While there are many external factors which can cause nervousness - such as fear of humiliation or fear of failure - we can also look at your internal reaction to the situation and work on calming this down.
Your Internal Reaction
When we feel nervous, our bodies react in a certain way. When your body is under stress, your heart rate goes up and your breathing becomes more steady. You might find yourself becoming hot and sweaty, or that your throat gets dry. You might also start to get shaky or notice that you experience muscle tension in your chest area. These are the physical symptoms associated with nervousness - but there are also mental manifestations of this state as well. Thoughts such as "oh no, everyone is looking at me" or "I hope I don't mess this up" can flood you like a tidal wave during a stressful period.
Before we look at some exercises for overcoming nervousness, it's important to look at the root of your nervousness and see if you can identify any of these internal reactions. You might find that your mind is telling you that people are judging you and finding fault with you - but are they? If they weren't, why would they be looking at you?
The best way to overcome this negative internal feedback is to investigate it. Ask yourself why you think these things. When you ask, an answer will arise. For example, if you think that people are judging you and thinking negatively about you, consider why they are doing this? What have you done in the past that warrants this judgement? Once you have answered these questions honestly and completely, it is easier to let it go - and your nervousness will follow suit.
The Importance Of Cognitive Distancing
If it's thoughts such as 'everyone is looking at me' or 'they are judging me' which make you nervous, cognitive distancing can be an excellent tool for sending these thoughts back to where they came from - your mind.
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