Chapter 3.3 Reducing Communication Apprehension

Reducing Communication Apprehension

Learning Objectives

  • Explain steps for managing anxiety in the speech preparation process.
  • Identify effective techniques for coping with anxiety during delivery.
  • Recognize the general options available for stress reduction and anxiety management.

General Considerations

  • Experiencing nervousness about public speaking is normal.
  • The energy created by this physiological response can be functional if harnessed.
  • Goal is to channel stage fright into excitement.

Speech-Related Considerations

  • Communication apprehension varies throughout speech preparation and delivery.
Anxiety Levels at Different Stages:
  • Researchers studied anxiety levels at four stages:
    • Anticipation: the minute prior to starting the speech
    • Confrontation: the first minute of the speech
    • Adaptation: the last minute of the speech
    • Release: The minute immediately following the end of the speech.
  • Source: Witt, P. L., Brown, K. C., Roberts, J. B., Wizzell, J., Sawyer, C., & Venke (February). Somatic anxiety patterns before, during, and after giving a public speech. Southern Communication Journal, 71(89).
  • Anxiety typically peaks at the anticipatory stage.
  • Anxiety tends to decline as the speech progresses.
  • Planning techniques to manage nervousness at different times will reduce overall stress.

Managing Reactions During Speech Delivery

Think Positively
  • Communication apprehension begins in the mind.
  • Use cognitive restructuring: change how you label physiological responses.
  • Consider public speaking an exciting opportunity rather than a dreaded obligation.
  • Convince yourself by replacing negative thoughts with positive ones.
  • Practice positive self-talk.
  • Instead of "I'm going to forget everything," say, "I have notes to remind me."
  • Dispute negative thoughts and replace them with positive ones.
  • Monitor self-talk to unlearn old patterns.

Reducing Anxiety Through Preparation

  • Uncertainty leads to greater anxiety.
  • Prepare to minimize the unknowns.
  • Gain knowledge about:
    • Audience
    • What you will say
    • How you will say it
    • Where the speech will take place
Analyze Your Audience
  • The imagined audience is often more threatening than the real one.
  • More audience information helps craft an effective message.
  • Open with a technique to prompt audience response (question, show of hands, story).
  • Audience responses (nodding, smiling) reduce nervousness.
Clearly Organize Your Ideas
  • Know the main points of your message.
  • Create an outline for your speech.
  • A clear outline helps move from point to point without stumbling.
  • Do not write and memorize a manuscript.
  • Prepare a simple outline reminding you of the progression of ideas.
  • Focus on the order of points, not specific sentences.
  • Vary the language and examples each time you practice.
  • Reinforce organization through visual aids, which also take attention off the speaker.
Adapt Your Language to the Oral Mode
  • Avoid writing out the speech as a manuscript.
  • Use language adapted to the oral mode.
  • Feel like you are having a conversation with friends.
  • Oral style is more concrete and vivid than written style.
  • Use verbs rather than nouns.
  • Use less complex language.
  • Use shorter sentences.
  • Use personal pronouns (I, me, us, we).
  • Build audience questions into your speech, like rhetorical questions.
  • Use graphic and concrete language.
  • Attentive audience feedback will reduce anxiety.
Practice in Similar Conditions
  • Do not just practice silently.
  • Practice out loud in a situation similar to the actual speech.
  • Practice delivering the speech out loud while standing.
  • If you make a mistake, continue through the speech.
  • Practice in the actual room if possible.
  • Practice using presentation aids.
  • Use a clock to time your speech, as most novice speakers speak too fast.
  • Use a mirror to gauge eye contact.
  • Check that you are looking up from your notes.
  • Build the habit of using appropriate facial expressions.
Watch What You Eat
  • Avoid skipping normal meals.
  • Avoid caffeinated drinks, which can worsen shaking hands.
  • Eat carbohydrates, which operate as natural sedatives.
  • Avoid fried or spicy foods, which may upset your stomach.
  • Have breakfast, especially for morning speeches, to avoid dizziness or lightheadedness.

Reducing Nervousness During Delivery

Anticipate Body Reactions
  • Counteract the negative physiological effects of stress.
  • Deep breathing counteracts excess adrenaline.
  • Use symbols in notes to remind you to pause and breathe.
  • Pause before starting to set an appropriate pace.
  • Look at the audience and smile.
  • Physical movement helps channel excess energy.
  • Move around the room (but avoid nervous pacing).
  • Use note cards instead of paper to avoid shaking hands being noticeable.
Vocal Warm-Ups
  • Warm up your voice before speaking.
  • Talk with others or hum quietly.
  • Sing or practice in the shower.
  • Gently yawn to stretch key muscle groups.
  • Relax neck and shoulder muscles by gently rolling your head.
  • Allow arms to hang down and stretch out your shoulders.
  • Isometric exercises (tensing and relaxing muscles) can prevent stiffness.
Focus on the Audience, Not Yourself
  • Establish direct eye contact with audience members.
  • Think of the audience as individuals, not an anonymous mass.
  • Speaking anxiety increases when focusing on yourself.
Maintain a Sense of Humor
  • Unexpected things happen.
  • Do not let unexpected events rattle you.

Stress Management Techniques

  • Helpful even with positive thinking and preparation.
Positive Visualization
  • Visualization: seeing something in your mind's eye (self-hypnosis).
  • Imagine relaxation or success.
  • Picture yourself delivering the introduction, body, presentation aids, and conclusion.
  • Imagine a positive outcome, and your body will respond as if it were real.
  • Mind-body techniques create psychological grounds for achieving goals.
  • Visualization does not replace practice.
Systematic Desensitization
  • Behavioral modification technique for anxiety disorders.
  • People with phobias avoid the object of their fear.
  • Systematic desensitization exposes the individual to the object of fear gradually until it can be tolerated.
  • Train in muscle relaxation techniques.
  • Learn to respond with conscious relaxation when confronted with the feared situation.
  • McCroskey (1972) found this technique 80-90% effective.
  • Begin by watching someone else give a speech, then talking about giving a speech, practicing, and eventually delivering the speech.
  • Increased exposure to public speaking reduces anxiety.
  • Seek out opportunities to speak in public.

Key Takeaways

  • Manage communication apprehension through:
    • Positive thinking
    • Audience analysis
    • Clear organization
    • Oral language adaptation
    • Practice
  • During speech, reduce apprehension by:
    • Anticipating body's reactions
    • Focusing on the audience
    • Maintaining a sense of humor
  • Use stress management techniques, including cognitive restructuring and systematic desensitization.