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How can you overcome communication apprehension in public speaking situations?

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Communication apprehension (CA) is the fear or anxiety of speaking in public or interpersonal situations. It can affect your performance, confidence, and relationships. However, you can overcome CA by applying some strategies and techniques. Here are some tips to help you cope with CA and improve your interpersonal communication skills.

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Dr. Grace Lee

I help leaders reclaim their competitive edge | C-Level Executive Coach. International Speaker & Educator | ?? 400K+…
Ben Yarbrough, Ph.D.

Navy Explosive Ordnance Disposal
Catherine King

Award Winning Content Creator | Editor-in-Chief, DBD Magazine | Event Moderator & Emcee | Speaker | Marketing whizz |…

1 Identify your CA type

CA can be classified into four types: trait, context, audience, and situational. Trait CA is a general tendency to avoid communication across different settings. Context CA is a specific fear of a certain type of communication, such as public speaking, group discussion, or interpersonal conversation. Audience CA is a fear of communicating with certain people, such as strangers, authority figures, or peers. Situational CA is a temporary fear caused by a particular event, such as a job interview, a presentation, or a conflict. Knowing your CA type can help you understand the causes and triggers of your anxiety and tailor your coping strategies accordingly.

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2 Prepare and practice

One of the most effective ways to reduce CA is to prepare and practice your communication. Whether you are giving a speech, participating in a meeting, or having a conversation, you should plan your content, structure, and delivery in advance. You should also rehearse your communication in front of a mirror, a recorder, or a supportive friend. Practicing can help you improve your skills, boost your confidence, and anticipate potential challenges or questions. You can also seek feedback and suggestions from others to improve your communication.

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Ben Yarbrough, Ph.D.

Navy Explosive Ordnance Disposal
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Confidence is built in many ways. Record yourself, then watch, and record the same speech again. Try it 3-4 times and work to improve in small ways. Public speaking is a skill, and like all skills is improved through practice.

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Catherine King

Award Winning Content Creator | Editor-in-Chief, DBD Magazine | Event Moderator & Emcee | Speaker | Marketing whizz | Specialising in the field of Data, Analytics, Digital & InfoSec | Currently on Maternity Leave |
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The other side to this coin, however, is that you over-prepare and then when something happens not quite as you plan it (e.g. your PowerPoint gets stuck on a slide, etc) and you suddenly feel like everything comes falling down. I always encourage people to practice, but not to the point where there is no room for nuance in their routine.

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James Edward Taruc

Certified Purchasing Professional Manager (CPPM/CPP) by APS Procurement Category Manager at Cenomi Centers (ACC)
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Join community organizations such as Toastmasters to improve your communication and leadership skills. The mission of this organization is to make every individual an effective communicator and leader. The weekly meetings organized at the club level involve filling in roles such as speaker, meeting players, evaluator, impromptu speakers (called Table Topics) and a lot more. It is the safest environment where experienced members offer constructive feedback through evaluations. The more you practice speaking, the lesser you become nervous.

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3 Relax and breathe

Another way to overcome CA is to relax and breathe before and during your communication. Relaxation techniques can help you calm your nerves, lower your heart rate, and reduce your muscle tension. Some examples of relaxation techniques are progressive muscle relaxation, visualization, meditation, and positive affirmations. Breathing exercises can also help you regulate your oxygen intake, control your voice, and avoid hyperventilation. You can practice deep breathing, diaphragmatic breathing, or rhythmic breathing to ease your anxiety and enhance your communication.

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Erin O'Donnell

Social Media Specialist with 6+ years of experience in creating engaging, entertaining, and informative content
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I love to incorporate some physical movement (like taking a quick walk, stretching, and the occasional push-ups) along with my breathing exercises to help reduce my nerves. Doing these physical movements helps me get out of my head, as most of my anxieties come from overthinking, and allows me to focus on something other than the presentations I'm giving.

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4 Focus on the message and the audience

A common mistake that people with CA make is to focus too much on themselves and their anxiety. This can lead to self-consciousness, negative thoughts, and poor performance. Instead, you should focus on the message and the audience of your communication. You should concentrate on the purpose, goals, and main points of your message and how to convey them effectively. You should also pay attention to the needs, interests, and expectations of your audience and how to connect with them. By focusing on the message and the audience, you can distract yourself from your anxiety and improve your communication.

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Janette Calverley

Sussex Life Coach
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I have improved my communication skills with an audience by engaging with them directly and ensuring my content is interactive with discussion and context. By giving the audience permission to engage you enable a great flow.

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5 Seek opportunities and support

The final tip to overcome CA is to seek opportunities and support for your communication. The more you communicate, the more you can overcome your fear and improve your skills. You should look for opportunities to communicate in different settings, such as classes, clubs, workshops, or social events. You should also seek support from others who can encourage you, motivate you, and help you cope with your anxiety. You can join a support group, a mentorship program, or a communication course to enhance your interpersonal communication skills.

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6 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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Dr. Grace Lee

I help leaders reclaim their competitive edge | C-Level Executive Coach. International Speaker & Educator | ?? 400K+ YouTube Subs | ?? Neuroscience Expert | Forbes Business Council | LinkedIn Top Executive?Coaching?Voice
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Overcoming communication apprehension in public speaking starts with understanding its root cause: the fear of speaking in front of those we perceive as having more intelligence, success, authority, or something else. To conquer this fear, ground yourself in the truth that public speaking won't harm you, as it is a perceived threat rather than a real one. Focus on taking ownership of those things that you perceive in others so that you can genuinely have the presence of speaking with equals. By shifting your mindset and concentrating on your mission and message, you'll be able to effectively manage your public speaking anxiety.

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How can you overcome communication apprehension in public speaking situations?

1

2

3

4

5

6

1 Identify your CA type

2 Prepare and practice

3 Relax and breathe

4 Focus on the message and the audience

5 Seek opportunities and support

6 Here’s what else to consider

Interpersonal Communication

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How can you overcome communication apprehension in public speaking situations?

1

2

3

4

5

6

1 Identify your CA type

2 Prepare and practice

3 Relax and breathe

4 Focus on the message and the audience

5 Seek opportunities and support

6 Here’s what else to consider

Interpersonal Communication

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