Overcoming Fear of Public Speaking

Written by Sa'da Malihatw/cw: social anxiety disorder, panic disorder, stage fright, death

Studies have shown that the average person's NUMBER ONE FEAR is public speaking; number two is death. This means most people prefer to be in their coffins than give a eulogy at a funeral. Naturally, being in the comfort of your own little bubble sounds more tempting than standing before a crowd and having your heart jump out of your mouth.

But what is it that makes us so afraid of speaking in front of the public?

Fear of public speaking - A SAD Scheme?

Fear of public speaking is the most common form of social anxiety disorder (SAD). It develops from a feeling of having no control over a major event which can lead to possible failure. Our social anxiety wants to protect us from the negative feeling of facing failure. SAD does that by intertwining our fear of rejection with the negative views we possess about ourselves.

This is when we become more conscious about our surroundings, thinking that we are being constantly judged by people and that our darkest flaws are being revealed under their scrutinizing gazes. We think that if we put ourselves out there, people will realize that we are not 'good enough'. Hence, we become anxious of any activity that involves interaction with people; for instance—public speaking.

Flight or Fight?

While avoidance seems like the easiest solution to this problem, it is only temporary and seldom effective. Our everyday life involves public speaking in different forms, be it during a class project, office meeting, science conference or youth seminar. Hence, running is not an option for us; the only way is to fight our way forward.

Five tips to help combat your fear:

Have a clear objective: It is impossible to stay confident with scattered thoughts. Before you appear on stage, pick one short, direct, and positive goal. Instead of saying "don't mess up," say "be confident and state all points in order."

Find a focal point: Pick a point in the back of the room to direct your nervous energy. This tricks your brain into thinking you have let go of the anxiety.

Practice mindful breathing: Anxiety triggers symptoms like an accelerated heartbeat and shaking. Exercising deep belly breathing or meditation before the performance can help stabilize you.

Practice demo speeches: Practice your speech ahead of time under conditions as close to the real performance as possible, including your outfit and props.

Limit caffeine intake: Coffee can make your nerves hyper-active. Consider replacing your coffee with fresh juice to keep your nerves calm.

Battling against the fear of public speaking is not easy. However, by setting small achievable goals, systematic practice, patience, and perseverance, we can definitely claim our victory.

References:- American Psychological Association (APA)- National Center for Biotechnology Information (NCBI)- Anxiety and Depression Association of America (ADAA)