Managing Speech Anxiety: Key Points

Managing Speech Anxiety

Identifying Anxiety

  • Public-speaking anxiety (PSA): Fear associated with communication to an audience.
  • Identify specific anxieties to reduce fear.

Causes of Speech Anxiety

  • Lack of experience: Limited exposure to public speaking.
  • Negative experiences: Unpleasant prior speaking events.
  • Feeling different: Feeling alone or sensitive about idiosyncrasies.
  • Being the center of attention: Self-consciousness due to audience behaviors.

Onset of Anxiety

  • Anxiety can cause procrastination or poor performance.
  • Identify when nervousness begins to address it promptly.
Types of Anxiety
  • Pre-Preparation Anxiety: Reluctance to plan, address with stress-reducing techniques early.
  • Preparation Anxiety: Stress and procrastination cycle; take breaks and practice with others.
  • Pre-Performance Anxiety:
    • Use anxiety stop-time technique: allow anxiety, then declare time for confidence.
    • Worst-case scenario technique: imagine the worst, then put it in perspective.
  • Performance Anxiety: Occurs as speech begins; control nervousness during the introduction.

Building Confidence: Strategies

  • Thoroughly plan and prepare.
  • Practice the speech multiple times.
  • Have a positive attitude; view the speech as valuable and worthwhile.
  • Visualize success by picturing positive feelings and reactions.
  • Activate the relaxation response to counteract "fight-or-flight."
    • Meditate briefly: relax muscles, breathe slowly, repeat a word or phrase.
    • Use stress-control breathing: Inhale (abdomen out), exhale (abdomen in).
  • Use movement and gestures to relieve tension and hold attention.
  • Welcome feedback as an opportunity to improve; pay attention to objective evaluations.