What are the benefits of exposure and response prevention for speech anxiety?

Hi All! I'm the President of NYSSCPA Toastmasters and have been a member since 2021. I'm sure most of us, including myself, have our own version of nervous reactions before presenting (whether it comes in the form of negative self talk, speeding through content, filler words, etc). From personal experience, I can confidently share that dealing with this pressure effectively has allowed me to handle difficult challenges in other areas of my life.

My journey as a public speaker was no smooth sail; hurdles, especially in the early days, were my unwelcome companions. The fear of judgment cast a shadow over numerous opportunities, hindering my progress. However, a vital lesson emerged from this struggle:the power of mindfulness and the relentless pursuit of improvement through feedback. The battleground is the mind itself. Strengthening your mind, taking deep breaths, and diverting focus away from the looming outcome to the art of articulation should be the guiding principles. The conscious effort to refine this approach gradually paves way to getting rid of speech anxiety. Mastering the art of conscious delivery, with intentional breaths and purposeful pauses, will make a difference.

I was trembling and my feet were shaking in fear the first time I was asked to narrate a poem in my school assembly. I stuttered badly thinking what if I fail embarrassingly? I wanted to change this. So, my dad suggested me a simple approach. I identified the root cause of the problem was my inability to express my thoughts in words. So, before I spoke, I used to think about my words and visualize if they made any sense. The next step was making daily conversations. I started to initiate conversations. It was as simple as wishing my school peon, Good morning, which reduced my fear. Slowly, I started taking part in MUNs, debates and speaking events, which made me feel more confident. I faced my fear and conquered it.

To start off here's a thought: If I feel uncomfortable, the audience is going to feel the same How many times have you sat there with your hand on your mouth mirroring the awkwardness of the mumbling person on stage? This idea can form a conscious base to remind you that the audience is an extension of you. They're not there to judge you A few more thoughts ? Rechanneling stress by holding something in my hand -Paper clip, eraser, or anything of the sort. ? Embracing pauses on stage can eliminate a big share of pressure from our minds ? Embracing our tone of voice rather than trying to imitate someone else's -Words won't flow naturally nor would thoughts if we don't ? REHEARSING ideas, instead of trying to memorize the content word by word

Many who struggle with speech anxiety steer clear of public speaking situations altogether. They believe that their fears are unique, making it seemingly impossible to compete with the confident speakers around them. What's often overlooked is that even the most accomplished speakers once wrestled with these very same fears, but prevailed. Your fear may be seeming unintelligent or under-confident, boring your audience, or receiving criticism. Imagine the worst-case scenario: assume it's all true. Does it matter? Even if the worst does happen, you might gain insights into your triggers or inspire someone. Just getting through it is better than avoiding. Embrace discomfort, learn, and try again.

A great way to really overcome speaking in public or speaking to strangers is to really have a very clear understanding of what you will be speaking about. Clarity often gives confidence. No matter how small, gradually begin to talk about what you know with people close to you, on social media platforms or relevant spaces. As your confidence grows so will your composure when you have to do so on larger platforms.

Little exposure a bit at a time helps you build up you confidence… in order to grow you need to absolutely stretch yourself and get out of your comfort zone without needing to go to the panic zone.

Gradual and repeated exposure is key...I started with the "daunting" task of answering phone calls at the reception desk. Eventually it led to gaining confidence to speak to strangers and/or acquaintance's just by picking up a phone..Once you feel you have conquered the hill, move on to the next mountain. Just one step at a time.

Avoidance feels good in the moment because we have this overwhelming sense of relief for not having to face something. What we don't realize is that avoidance actually fuels fear because it keeps us stuck in a loop: Stimulus - Fear - Avoid (repeat) So while we may feel relief, its only temporary and we never conquer the fear. What has been helping me get over my anxiety with public speaking is : 1) Realizing everyone gets nervous to some degree...even those with experience. 2) Being knowledgeable with & confident in my content...rehearse the presentation. 3) Acknowledging my value...yes be humble but if someone has given you a platform, its for a reason. 4) Showing my passion...we light up when talking about topics dear to our hearts.

One thing I have found incredibly helpful is to REFRAME your anxiety. Think about if it as your body getting ready…getting excited for something awesome to happen. When you feel the anxiety coming on, tell yourself that it’s just your body’s way of pumping yourself up! ??

ERP helps you master those automatic body responses associated with anxiety - sweating, narrow vision, trembling, and confusion.

The benefits of ERP (Exposure and Response Prevention) for public speaking include: 1. Physical symptom relief: Reduces sweating, trembling, blushing, nausea, and other physical signs of anxiety. 2. Enhanced mental and emotional well-being: ERP can reduce stress, anxiety, depression, and improve self-esteem. 3. Improved communication skills: It helps you speak more clearly, fluently, and persuasively. 4. Expanded social and professional opportunities: Overcoming speech anxiety can lead to networking, career advancement and personal growth. 5. Increased satisfaction: By conquering this challenge, you can gain confidence and express yourself effectively. ERP offers a range of benefits that contribute to personal growth and satisfaction.

ERP is not only useful in special situations of public speaking but in everyday workplace as well. The practice is useful when communicating your contributions in teams either in small or large groups. Secondary benefit would be to be able to receive constructive feedback, discuss and clarify ideas for higher productivity.

One of the major benefits of ERP is, of course, that the iterative process it creates aims to gradually reduce anxiety, but this process can have multiple benefits! Taking small steps to reduce speaking anxiety also means plenty of short, informal practice sessions. A "session" can be: - practice in front of a mirror - popping into a networking group for a few minutes each week - or whatever works for you These sessions naturally create familiarity with our speech content, our answers to networking questions, our audience, and our own unique speaking style.

Reduction of Anxiety: By facing the feared situation, individuals can gradually reduce their anxiety and fear responses. Increased Confidence: Successfully facing feared situations can boost confidence and self-efficacy. Improved Coping Skills: ERP helps individuals develop coping strategies to manage anxiety. Breaks the Cycle of Avoidance: By preventing avoidance behaviors, ERP breaks the cycle that can reinforce anxiety. Long-term Relief: ERP can provide long-term relief from anxiety & fear, as individuals learn to tolerate discomfort and face challenging situations. Enhanced Quality of Life: Reduced anxiety & improved coping skills can lead to an enhancement in quality of life.

To effectively use ERP for speech anxiety, identify and rank triggers by anxiety level. Start with mild to moderate triggers and set specific goals and time limits for exposure exercises, monitoring anxiety throughout. Progress to more challenging triggers as confidence and tolerance grow, following a structured approach. ERP involves identifying triggers, ranking them by anxiety level, planning & conducting exposure exercises with clear goals, monitoring your anxiety throughout the process, & progressing gradually to more challenging triggers as your confidence & tolerance grow. ERP is a structured and effective approach that empowers individuals to take control of their speech anxiety and progressively reduce its impact on their lives.

Identify speech situations that trigger anxiety. Create a hierarchy from least to most anxiety-provoking. Gradually expose yourself, starting with the least anxiety-provoking situation. Prevent avoidance behaviors and face the anxiety. Practice mindfulness and relaxation techniques. Repeat exposure until anxiety diminishes, then progress. Consider professional support if needed.

The game of public speaking is truly won or lost before you open your mouth. If we were to take that one minute exercise for example, the easiest way to do that would be; Preparation: 1. Find a quote that you like 2. Think of a true story from your life that illustrates or supports that quote 3. Find a through-line in your mind on how you will connect the story to the quote Speak: 1. State the quote 2. Tell the story in a way that it connects with the quote 3. Restate the quote Every business book in the world uses that. They tell you some sort of a principle. It feels kind of dry. They tell you one or two stories that relate to that principle. They restate the principle and it feels like an eternal truth. Hallelujah!

Starting with a moderate trigger can often be a good measure of how much anxiety you are experiencing. If moderate feels overwhelming still, picking smaller goals and gathering a series of small wins may be a psychologically safer way to go. Modifying how you expose yourself, such as recording yourself just on voice or then voice and camera, or imagining the scenario and then moving up to actual recording can allow you to adjust to your own needs and anxiety levels.

I've seen speech anxiety even with the most seasoned veterans or professionals in the arts-academic sector. As someone who had speech anxiety in my high school years, I can say that to overcome it is a gradual process and first it must be made conscious. ERP can be a good tool, and I also advise to use recording and podcasting as complementary alternatives. You can record your speech, listen to it, and even start a podcast series on topics of your field of expertise. You will find an interesting interaction with others and that will help you to put in perspective your self-prejudices regarding your fear or capacity of communication and public speech. You can also use a safe object (like a pen) that will help you to defer the anxiety.

Successful ERP for speech anxiety involves consistency, patience, and self-compassion. Here are some tips to ensure ERP success: 1. Consistency and persistence: Regular practice is crucial. 2. Realistic expectations: Understand that results may take time. 3. Self-compassion: Be supportive and positive toward yourself. 4. Seek support: Consider guidance from a therapist, coach, or friend. 5. Celebrate progress: Acknowledge and reward your achievements. Regular exposure exercises, even if you feel discouraged, are crucial. Set realistic expectations, as ERP is gradual, and not instant. Practice self-compassion and seek professional or friend support. Celebrate every achievement to stay motivated on this journey.

Start Small: Begin with less anxiety-provoking situations before progressing to more challenging ones. Consistency is Key: Regular and consistent exposure is crucial for success. Be Patient: Understand that progress may be gradual, and patience is essential. Practice Mindfulness: Incorporate mindfulness and relaxation techniques to manage anxiety during exposure. Seek Support: Consider seeking the support of a therapist trained in ERP. Positive Reinforcement: Reward yourself for facing challenging situations. Keep a Journal: Document your experiences and progress to track improvements. Stay Committed: Stay committed to the process, even when it feels challenging.

Like with new exercises, you will feel quite fatigued by this emotional strain. Planning on having recovery time and self-care time after such practices is important. Set realistic goals for how often you can do this, how far you want to progress, and celebrate every win. Recognize that other emotional upsets in your life will affect your ability to tolerate the anxiety for other things: Some days may seem harder than others even as you progress.

Practice is crucial! A program of regular, dedicated practice helps you access a somatic awareness of your voice, and keeps you grounded in the body. When people are nervous they will often dissociate from their body, which can severely compromise their ability to breathe. Breath is the gas that fuels a strong, confident voice (and also, deep breathing is sometimes called, “nature’s Xanax” because of its ability to calm us down). Dedicated practice leads to muscle memory which can override symptoms of anxiety that arise with public speaking.

We all have different levels of comfort when it comes to doing scary things, but it's important to remember that everyone gets scared; speaking in front of large amounts of people, as I've had the pleasure of doing many times, is never easy, and everyone will always feel that tightening of the chest, the quickening of the heart, and/or the shakiness of nerves. ERP is successful when you consistently and repeatedly do exposures. Consider signing up for activities where you'll do a lot of public speaking, like Toastmasters.

Embracing Stoic philosophy transformed my approach to public speaking by introducing the practice of negative visualization. By envisioning the worst-case scenario, I learned to build resilience, enabling me to confront my fears head-on. This mindset shift empowered me to speak confidently in public, emphasizing the importance of mental preparation in overcoming the fear of public speaking. I believe this along with ERP could be extremely beneficial to anyone who may struggle with speech anxiety.

Exposure and Response Prevention (ERP) is a powerful method and valuable cognitive-behavioral technique for managing speech anxiety. It allows individuals to gradually confront their fears, reduce avoidance behaviors, and build tolerance to the anxiety associated with public speaking. ERP challenges negative beliefs and fosters increased self-efficacy, confidence, and control over speech-related anxiety. The benefits of ERP include anxiety reduction, overcoming avoidance, enhanced tolerance, challenge of negative beliefs, improved self-efficacy, increased confidence, reduced fear response, empowerment, improved performance, and long-term benefits, making it a highly effective approach for individuals seeking to overcome speech anxiety.

L'anxiété au moment d'une prise de parole est une chose répandue. La traiter est complexe car elle ne se manifeste pas de la même manière d'une personne à l'autre. Je doute qu'une technique issue des TCC qui sont des la plupart du bricolage en vienne à bout.

Here are some tips to help you get over the fear of public speaking: Understand your fear: Start by acknowledging and understanding why you fear public speaking. Is it the fear of being judged, making mistakes, or forgetting what to say? Identifying the specific fears can help you address them more effectively; Embrace imperfection: Everyone makes mistakes while speaking in public. Experienced speakers stumble or forget their lines. Embrace the fact that imperfections are a part of the process, and they do not define your overall performance. If your fear of public speaking is severe and significantly impacting your personal or professional life, consider seeking assistance from a professional therapist or a public speaking coach.

One of the major benefits of ERP is that the iterative process it creates allows us to gradually evolve our public speaking persona as well! Taking small steps to reduce speaking anxiety naturally creates plenty of short, informal opportunities to practice and/or interact - and to relax. When we relax, we are more in tune with our audience’s response, allowing us to adjust our delivery approach mid-talk, if needed, and to do this with less panic and stress (or possibly no panic and stress!). This in turn accelerates the development of our “speaker’s personality”! The more we relax, the more comfortable we become with WHO we are - and the more we infuse our talks with our personality, allowing hidden abilities to come shining through!