Public speaking and performance anxiety are extremely common stressors across our population, and especially with people who already have difficulties with social situations. Public speaking anxiety is so common that many colleges offer classes and workshops to help students (and others) overcome their difficulties. Fortunately, there are strategies you can utilize to help control your nerves if you are asked to give a presentatio or speech or lead a conversation in a public setting.
1 – Be clear with yourself about why you’re giving the presentation and what it is you’re trying to achieve, and focus on the material rather than your nerves. Are you presenting a paper or project in class? Perhaps you’re getting ready to sing a song or recite an original poem at a local social venue. Are you standing in front of a group where you’ll be teaching something new, like a skill you can share. In any case, remember why you’re there and importantly, remind yourself that everyone in the audience is there to learn and enjoy. They want you to succeed and they’re rooting for you to do well.
2 – Be aware of any negative self-talk got swirling around in your head. Push it aside, ignore it, and focus instead on your topic.
3 – Stand with your feet over your hips, knees bend slightly, shoulders relaxed, and breathe. Speak slowly, and pause occasionally. Slowing down and taking a momentary pause gives your audience time to take in what you’re putting out and it gives you you time to breathe and loosen tight muscles. It also gives you a moment to remember what it is you want to say next.
4 – Practice, practice, practice. The more you put yourself in front of an audience, the less scary it will be and, most likely, the more confident you will become. You might even think about joining the Debate Club where you have more of an opportunity to practice speaking in public. Before prsenting, practice your piece over and over again, because the more times you go through it the easier it will be to remember. Consider recording yourself to assess how you are holding yourself, check voice inflections and fine-tune the presentation itself. Focus on all of the things that you’re doing right, with a nod to the areas that you might want to work on.
5 – And if, in the end, something goes wrong, stop, take a sip of water and a good, deep breath, smile, and make a little joke about it. “And this is why we bring notes/lyrics.” Or after a stumble, “Well, that wasn’t a part of my plan!” You’ll have a moment to relax, and the audience will get behind you in your effort. Remember, presentation anxiety is so prevalent that a large number of those people who are sitting in front of you can personally relate to your discomfort and are rooting you on!
6 – Fake it ‘til you make it. You might not feel relaxed, at least initially, but faking that confidence and comfort on stage will come across to the audience as true relaxation, and just may have the benefit of leading to true confidence in the end.
