How can I get over my fear of public speaking?

Answer 1

Fear of public speaking is one of the most common fears out there so you are not alone! Here are some tips that helped me get over my fear of public speaking:

1. One of the biggest things that helped me was re-framing the fear. Before presenting, I would feel knots in my stomach, my palms would sweat, and my voice would get shaky. Instead of thinking "I am so nervous" I would try to break it down to "my body is experiencing an adrenaline rush". The feelings you attribute to anxiety are also things you could attribute to excitement or adrenaline. Try framing it as "excitement" or "adrenaline" instead of "anxiety" or "fear".
2. Preparation will build your confidence. The more familiar you are with your speech/presentation, the more comfortable you will be. For example, try writing down your speech/presentation and practice it out loud in front of the mirror until you have it memorized. This helped me feel more confident because I did not have to worry about what I was going to say- I only had to focus on the delivery.
3. Before presenting, try a breath exercise (especially if your voice tends to get shaky). Not only does this help with your voice, it also relaxes you.
4. Breathe in deeply, filling your lungs.
5. Hold for a moment (do what feels good for you but a few seconds does the trick).
6. Release the air in your lungs through your mouth.
7. Hold for a moment before you inhale again (a few seconds is enough).
8. Repeat 3-4 times or as much as you feel you need.
9. During your presentation, try to focus on one person at a time as opposed to the entire audience at once. Starting out, you may want to find some friendly faces in the group and rotate between them so you are not focusing too much on one person. I used to find those people with reassuring smiles and focus mostly on them during my presentations.
10. If you make a mistake or forget what you were going to say, pause for a moment and carry on with what you remember. A pause will feel longer to you because of the adrenaline, but a short pause to collect your thoughts can seem intentional (and also have a dramatic effect). The audience does not know what you planned to say that day. If you skip a sentence or two, the only person who knows that is YOU- so don't worry about getting the words "exactly right".
11. Do your best to put yourself in situations where you are practicing. Start out small and continue to push yourself toward opportunities. Often times through school you will get the opportunity to present a project- look at it as practice. If you do not have as many opportunities in school, sign up for a public speaking class or similar program at a local college or high school. The more you practice the easier it will get!

Answer 2

Getting over the fear of public speaking is a common goal for many people, and there are several strategies you can try to help overcome it:

1. Practice: Like any skill, the more you practice public speaking, the more comfortable you'll become. Start by speaking in front of a mirror or recording yourself, then slowly increase the audience size.
2. Visualize success: Before your presentation, take some time to visualize yourself speaking confidently and effectively. Imagine the audience responding positively to your message.
3. Focus on the message, not the audience: Instead of worrying about what the audience thinks of you, focus on the message you're trying to deliver. Remember the audience is there to hear what you have to say, not to judge you.
4. Challenge negative thoughts: Remind yourself that making mistakes is normal and that each speaking experience will make you better
5. Practice relaxation techniques: In addition to deep breathing, try other relaxation techniques such as meditation or mindfulness exercises to calm your nerves before speaking
6. Stay hydrated: Drink plenty of water before your presentation to keep your throat moist and prevent dry mouth, which can be a common symptom of anxiety

Answer 3

1. Know that what you have to say is valuable. Your audience is read to hear you and connect with you.
2. Practice makes progress. Knowing what you need to say ahead of time will boost your confidence. Give yourself lots of grace when you make mistakes and lots of praise when you nail it!
3. Include mindfulness practices along the way. Visualize and FEEL the emotions of delivering your speech. Practice deep breathing exercises. This gets your mind and body ready to speak in front of your audience.