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Last updated on 2024年5月29日

Here's how you can conquer public speaking anxiety with resilience.

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Public speaking anxiety is a common challenge that many people face, but with resilience, you can conquer it and become a more confident speaker. Resilience is the ability to adapt to adversity and bounce back from challenges, and it's a critical skill when facing the fear of public speaking. By understanding your anxiety, preparing thoroughly, employing relaxation techniques, visualizing success, engaging with your audience, and reflecting on your experiences, you can build resilience and reduce the impact of anxiety on your performance. Each step towards managing your anxiety is a step towards becoming a more effective and confident public speaker.

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JD Dillon

Enabling the Frontline Workforce | CLO | Author | Technologist | Speaker | Advisor
Andrew Churchill, PhD

Amplifying the voice of researchers | Founder of PresentBetter | 10+ years & 10,000+ researchers trained
Nidhi Lahoti

Talent Maestro| Painting HR Canvases with Creativity|

1 Understand Anxiety

Understanding your public speaking anxiety is the first step towards conquering it. Anxiety can manifest as physical symptoms like sweating and trembling or mental symptoms like racing thoughts. Recognizing these signs and acknowledging that anxiety is a natural response to perceived threats can help you take control. By understanding what triggers your anxiety, you can begin to address it directly. Remember, knowing your enemy is half the battle won. With this knowledge, you can tailor your approach to build resilience against these specific triggers.

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2 Prepare Thoroughly

Preparation is your ally in the battle against public speaking anxiety. By thoroughly researching your topic and understanding the material, you reduce the uncertainty that fuels anxiety. Practice your speech multiple times, in various settings, to become comfortable with the content and delivery. This repetition builds muscle memory and confidence, which can help mitigate feelings of nervousness. Additionally, being well-prepared allows you to focus on the delivery rather than scrambling over what comes next, making you more resilient to distractions or mishaps during your presentation.

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Nidhi Lahoti

Talent Maestro| Painting HR Canvases with Creativity|
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Be you! Prepare well with all the data & facts in place, don't forget to add your emotional side to the presentation. Make mirror your bestfriend before the presentation & prepare in front of the mirror. make eye contact with your own self. Try some relaxing techniques to keep yourself sane and just keep on sharing with yourself, you are well prepared, you are confident & you will do great.

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3 Relaxation Techniques

Employing relaxation techniques can significantly reduce physical and mental symptoms of anxiety. Techniques such as deep breathing exercises, progressive muscle relaxation, or mindfulness meditation can help you remain calm and centered before and during your presentation. By practicing these techniques regularly, they become more effective, and you'll be able to invoke a sense of calm on demand. This ability to self-soothe is a key aspect of resilience and can help you maintain composure even when faced with unexpected challenges during your speech.

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Andrew Churchill, PhD

Amplifying the voice of researchers | Founder of PresentBetter | 10+ years & 10,000+ researchers trained
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I always suggest people try breathing techniques if they have not before. Your lungs are the one organ you can consciously control and, as such, they are the path to moderating your nervous system.

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4 Visualize Success

Visualization is a powerful tool for building resilience against public speaking anxiety. Imagine yourself delivering a successful presentation—seeing the positive reactions of your audience and feeling a sense of accomplishment. This mental rehearsal can enhance your performance by boosting your confidence and reducing fear. Visualization helps create a positive feedback loop in your brain, reinforcing the belief that you can handle the situation effectively, which in turn makes it more likely that you will.

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5 Engage Your Audience

Engaging with your audience can turn a daunting monologue into an interactive dialogue, making the experience more enjoyable for both you and the listeners. Ask questions, encourage participation, and be receptive to their reactions. This engagement helps create a supportive environment where you're not alone on the stage. Building a rapport with your audience can also provide positive reinforcement, bolstering your confidence and resilience throughout your presentation.

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6 Reflect and Grow

After your presentation, take time to reflect on what went well and what could be improved. Constructive self-reflection is an essential part of building resilience. By analyzing your performance, you can learn from your experiences and make adjustments for future presentations. Celebrate your successes, no matter how small, and use any mistakes as learning opportunities. This continuous process of reflection and growth strengthens your resilience and reduces the impact of public speaking anxiety over time.

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Andrew Churchill, PhD

Amplifying the voice of researchers | Founder of PresentBetter | 10+ years & 10,000+ researchers trained
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The key here most people miss is to remember to celebrate their successes. Each iteration of progress scaffolds on the one before. When we only compare to the one before it does not feel like much progress has been made, but look further back at 3,5, 10 presentations ago and you will be astounded by the progress you have made.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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JD Dillon

Enabling the Frontline Workforce | CLO | Author | Technologist | Speaker | Advisor
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Know yourself. Know your subject. Know your audience. Know your environment. Do the homework to mitigate the natural anxiety that comes with standing in front of large groups of people and asking for their limited time and attention. Finally, acknowledge that people want you to do a good job. They may not be applauded, but they are rooting for you. Otherwise, why would they be there?

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Here's how you can conquer public speaking anxiety with resilience.

1

2

3

4

5

6

7

1 Understand Anxiety

2 Prepare Thoroughly

3 Relaxation Techniques

4 Visualize Success

5 Engage Your Audience

6 Reflect and Grow

7 Here’s what else to consider

Presentation Skills

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Here's how you can conquer public speaking anxiety with resilience.

1

2

3

4

5

6

7

1 Understand Anxiety

2 Prepare Thoroughly

3 Relaxation Techniques

4 Visualize Success

5 Engage Your Audience

6 Reflect and Grow

7 Here’s what else to consider

Presentation Skills

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感谢您的反馈

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