Practical Speaking — Anxiety Management & Preparation Notes

Do not delay preparation until the last minute; research early, organize and outline, and practice repeatedly.
Do a dress rehearsal: practice for friends/family, or record and review to improve.
Practice in varied contexts to reduce novelty and build confidence; excessive unprepared speaking breeds anxiety.
For Zoom presentations: become familiar with the technology, practice faux Zoom speeches while looking at the computer camera, ensure a stable setup and that your face is fully visible.
Preparation + practice = reduced anxiety and higher confidence.

Anticipation phase: symptoms rise before you start.
Confrontation phase: facing the audience; fight-or-flight can spike.
Adaptation phase: about 60 seconds into the speech; anxiety diminishes gradually.
Release phase: ~60 seconds after completion.
Monitor adaptation to accelerate calm; tell yourself, "It's getting better already … and better … and better."
Heart-rate pattern idea: higher anxiety shows higher heart rate earlier; lower anxiety stabilizes sooner.

Distinguish rational from irrational fears using: $\text{Severity} \times \text{Probability}$
Worst-case catastrophes are often highly imaginary and unlikely; audiences are generally forgiving of imperfect delivery, especially with preparation.
Non-native speakers face extra anxiety from language concerns; preparation is especially critical.

Reframe from a performance (approval-seeking) mindset to a communication (audience-focused) orientation.
Focus on delivering a clear, engaging message rather than delivering a flawless performance.
Practice conversationally: describe the speech to a trusted listener in private, then gradually deliver the full speech with notes, first seated, then standing with an outline.
Research shows the communication orientation reduces anxiety more effectively than other methods.

Attentional control: high anxiety often centers on threat; low anxiety centers on what won’t heighten anxiety.
When nervous, concentrate on clear communication rather than self-evaluation; the rest tends to follow with preparation.

Negative self-talk triggers catastrophe; use constructive self-talk:
- "I’m past the tough part."
- "I’ll do better once I get rolling."
- "The best part is still ahead."
A body of research supports reframing anxiety as energizing/exciting to boost confidence and persuasiveness.

Counter negative thoughts with positive images of success: fluent, clear, engaging delivery; audience responding positively.
Practice mental discipline to prevent entering catastrophe scenarios.

Deep, slow, controlled breathing: aim for about 5$-$7 breaths per minute.
Avoid rapid, shallow breathing; it increases anxiety.
Progressive muscle relaxation: tense and release shoulders, face, diaphragm, stomach, legs, arms; include big yawns and broad smiles.

Incremental exposure to increasingly threatening speaking stimuli paired with relaxation.
Steps: list roughly 10 speaking-related items, start with the least threatening (e.g., topic familiarity), and use relaxation when anxious; gradually progress to delivering the full speech.
It is effective but time-consuming; commitment is essential.

Conversational practice reduces detection of delivery flaws and improves naturalness.
Maintain focus on audience and message clarity rather than on self-presentation details.

Do not rely on stimulants or depressants (e.g., excessive caffeine, nicotine, alcohol, tranquilizers).
Avoid equating speech-making with an Olympic event; mistakes are part of learning.
Regular physical activity supports stress resilience for public speaking.