A POCKET GUIDE TO PUBLIC SPEAKING5TH EDITION

Chapter 3

Managing Speech Anxiety

Public Speaking Tips

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Identify What Makes You Anxious

Public-speaking anxiety (PSA) Fear or anxiety Associated with actual or anticipated

communication to audience as speaker

Identify what makes you anxious. Can help lessen your fear

Lack of Positive Experience

Speech anxiety can be caused by Lack of exposure to public speaking; Unpleasant public speaking experiences.

Gaining experience helps you overcome anxiety.

Feeling Different

Common causes of speech anxiety Feeling alone Feeling sensitive about personal idiosyncrasies Fear that no one is interested

Everyone is different in many ways.

Nearly everyone experiences nervousness.

Being the Center of Attention

Audience behaviors causing speech anxiety Lack of making eye contact Conversing with a neighbor

Self-consciousness can make you feel conspicuous.

Audiences often notice only what we reveal.

Pinpoint the Onset of Anxiety

Anxiety can strike at different times.

Anxiety may cause procrastination or poor performance.

Identify the first onset of nervousness. Allows you to address it promptly

with specific anxiety-reducing techniques

Pre-Preparation Anxiety

Consequences Reluctance to begin planning Preoccupation with anxiety Missing vital information about the speech

Address anxiety early with stress-reducing techniques.

Preparation Anxiety

Produces a cycle of Stress; Procrastination; Outright avoidance.

Take short breaks to regain confidence.

Pre-Performance Anxiety

May occur while rehearsing the speech

Can cause you to stop rehearsing

Pre-Performance Anxiety (cont.)

Use the anxiety stop-time technique. Allow anxiety to present itself. Wait a few minutes. Declare time for confidence to step in. Proceed.

Performance Anxiety

May occur as the speech begins

Control nervousness during the introduction. Rest of the speech comes easily

Manage anxiety. Don’t let anxiety manage you.

Use Proven Strategies to Build Your Confidence

Many strategies can help reduce fears.

Thoroughly plan for each presentation.

Prepare and Practice

Begin preparing as soon as possible.

Rehearse your speech several times.

Modify Thoughts and Attitudes

Have a positive attitude.

Envision your speech as Valuable; Worthwhile; Challenging; An opportunity for personal growth.

Visualize Success

Visualization helps reduce nervousness. Close your eyes. Picture the day of your speech. Visualize positive feelings and reactions.

Activate the Relaxation Response

“Fight or flight” response Rapid heart rate and breathing Dry mouth and faintness Freezing up

Relaxation response counteracts these sensations.

Activate the Relaxation Response (cont.)

Briefly meditate. Relax your muscles and breathe slowly. Repeat a word or phrase.

Use stress-control breathing. Inhale; let your abdomen go out. Exhale; let your abdomen go in.

Use Movement to Minimize Anxiety

Practice natural gestures used while speaking. Example: Hold up your index finger.

Move as you speak. Relieves tension Helps hold audience’s attention

Learn from Feedback

Welcome feedback. Opportunity to do better next time

Pay attention to objective evaluations.

Feedback is meant to help you.