by Federica Barella, Training Specialist of Excellence Education
Public speaking is a vital skill in everyone’s personal and professional life, but for many people it represents a great challenge to face. Stage fright can be a significant and sometimes limiting obstacle. However, it is possible to overcome this feeling with the right mindset and the right techniques.
In this article, we’ll explore fear of public speaking, its causes and associated symptoms, and provide some practical advice on how to overcome it.
The fear of public speaking can be caused by several factors: let’s analyze in detail some of the most common ones.
Many people suffer, even to mild levels, from social anxiety, which is the anxiety and insecurity of being in situations of social interaction. For this category of people, speaking in public can be a very intense experience, as they feel constantly observed and judged. Among the most common symptoms related to this phenomenon we can mention the trembling of the hands and the profusion of negative thoughts related to public opinion.
Another cause of discomfort is linked to particularly self-critical people and with unrealistic expectations of themselves. These subjects think that they have to be perfect and that they cannot make mistakes during the presentation, which generates enormous pressure and widespread anxiety in them.
Fear of being judged by others is another very common cause of fear of public speaking. This very often leads to concentrating one’s energies only on the possible reactions of the public to the detriment of attention to the quality of the exhibition.
But what are the symptoms of fear of public speaking? In general we distinguish between two physical and emotional categories.
Among the first we can name an increase in heart rate, excessive sweating and tremors in the hands or voice. Still, some experience shortness of breath, nausea, or an upset stomach.
Among the most common emotional symptoms, however, we can mention anxiety, terror, feeling panic, nervousness, a sense of shame or embarrassment. The first step in facing and overcoming the fear of public speaking is to recognize the causes and symptoms examined.
There are, then, several techniques to be put into practice to manage anxiety before and during a presentation in front of an audience.
We’ll look at three: deep breathing, positive visualization, and mindfulness practice.
Deep breathing is a simple but effective method for relaxing and managing anxiety.
- Before starting the presentation, take a moment to slowly inhale through your nose, filling your abdomen with air, and then gradually exhale through your mouth. This short exercise helps calm the nervous system and reduce tension.
Positive visualization it consists of imagining yourself, before starting your presentation, giving a successful performance.
- Visualize the audience listening to you carefully, imagine yourself confident and delivering your message in a clear and engaging way. This method helps to create a positive state of mind and build self-confidence.
Finally, the practice of mindfulness consists of staying with the mind in the present moment, focusing on the here and now, rather than on fears and worries.
Before you begin your presentation, bring your attention to your breath, your senses, and the sensations in your body. When you are aware of the present moment, you are less inclined to let anxiety take over.
It is important to remember that for truly impactful public speaking, in addition to managing anxiety, it is equally important to optimize your communication skills for an effective presentation. For example, paying attention to your voice, making sure you speak clearly and at an appropriate pace, and working on non-verbal communication, maintaining eye contact with your audience, using appropriate gestures, and maintaining an upright, open posture that conveys confidence and engagement .
To conclude, fear of public speaking is a common experience that can be successfully addressed and overcome. We’ve examined the causes and symptoms of this widespread fear, highlighted a number of effective anxiety management techniques, and emphasized the importance of improving your communication skills.
It’s important to remember that overcoming your fear of public speaking can lead to opportunities for both personal and professional growth. Therefore, it is worth taking on the challenge and preparing properly by following the advice and practicing as often as possible, to become more confident and effective speakers.
