|
Daniel K. Hall-Flavin, M.D., a Mayo Clinic Psychiatrist has one of the best simple outlines for dealing with your fear of public speaking.
As he suggests on Mayoclinic's website, the phobia can be overcome and the following steps can help:
- Know your topic inside and out. The better you understand what you're talking about, the less likely you'll make a mistake or get off track. And if you do get lost, you'll be able to recover and quickly get back on track.
- Know your audience. Clearly identify what they expect to learn from you. If there are likely to be questions, take some time to consider what they may cover and have your responses ready.
- Double-check the room setup. If you'll be presenting, make sure you're familiar with the lights, sound system, projector, computer and any other technology you'll be using. Make sure everything's working properly.
- Relax. As simple as it may sound, learning some specific steps to help you relax can make a big difference. For example, before your presentation, take deep, slow breaths. Close your eyes and visualize a calm and successful presentation.
- Focus on your material, not your audience. People are primarily paying attention to the information you're presenting — and not how you're getting your message across. Chances are they won't even notice your mistakes or nervousness.
- Trust your audience. With few exceptions, your audience will be rooting for you and will want your presentation to go smoothly. If they do notice you're nervous or get a little off track, they won't judge you. Public speaking is challenging, and people realize that. It's likely every person in your audience has experienced the same nervousness at some point.
- Don't be afraid of a moment of silence. If you lose track of what you're saying or you begin to feel nervous and your mind goes blank, it can seem like you've stopped talking for an eternity. But in reality, it's probably only been a few seconds. Even if it's longer, it's likely your audience won't mind a pause to consider what you've been saying.
- Recognize your success. Your presentation or interview may not have been perfect, but chances are you're far more critical of yourself than your audience is. Give yourself a pat on the back, and think about the fact that you've accomplished one more step on the road to becoming a confident speaker.
- Get support. You aren't alone in your fear of public speaking. There are nonprofit and commercial groups out there to help you learn and practice the skills you need to overcome your fear and become the effective, confident speaker you want to be. One effective resource is Toastmasters, a nonprofit organization with local chapters that focuses on training people in speaking and leadership skills.
- Don't avoid it. This doesn't mean you have to jump right in and do a major speech or presentation. It does mean that to overcome your fear you'll have to face it and take gradual, deliberate steps to gain confidence and skills. If you avoid speaking situations and approach the ones you have to do with dread and without careful preparation, your fear of public speaking won't improve. It may even become more difficult.
- Get organized. Have the information you want to present carefully planned out ahead of time, including what you want to say, and any props, audio or visual aids you'll use. The more organized you are, the less nervous you'll be.
- Use audio and visual aids — for yourself, and for the audience. There's nothing wrong with using an outline on a small card to keep yourself on track. Likewise, using audio and visual aids such as slides, flip charts and video segments can take the focus off you — and put it onto the material you're presenting.
- Practice, and then practice some more. Practice your complete presentation several times, until you're completely comfortable with it. That way you won't forget something or suddenly wonder what's supposed to come next.
- Practice in front of people you know. Do your presentation for a few people you're comfortable with. Ask them to provide you with constructive feedback. If possible practice in the same location you'll do your presentation.
From everything that we know about this phobia, these steps are very practical and right on target. In the event you can't seem to get past the fear, then your doctor can prescribe medication that you can take prior to speaking, such as beta blockers, but be mindful of the affects it can have on you and try it in advance of your speech to make sure it has no adverse affects. These medications tend to be Beta blockers, otherwise known as beta-adrenergic blocking agents, beta-adrenergic antagonists, or beta antagonists, and in addition to being prescribed for patients with certain heart conditions, they also are known to diminish the effects of epinephrine (adrenaline) and other stress hormones. If you have ever felt that rush of anxiety that makes your heart pump faster than a racehorse on two pots of coffee, beta blockers tend to suppress that intensity.
If all else fails, you can always try a personal coach, join a toastmasters club or take a Dale Carnegie course, or seek a counselor who can guide you through a better understanding of what you are experiencing and how to help relieve and/or conquer the anxiety you are facing.
|
