Managing anxiety in a public speaking context

Public speaking can be a nerve-wracking experience for many people, even for those who are otherwise confident and self-assured. Anxiety is a natural response to situations that we perceive as threatening or stressful, and it can be particularly pronounced when we're faced with the prospect of speaking in front of a group.

Fortunately, there are several strategies that can help you manage anxiety in a public speaking setting. These strategies can help you feel more confident and composed as you take the stage and deliver your message.

Prepare thoroughly

One of the most effective ways to reduce anxiety when speaking in public is to prepare thoroughly. This means rehearsing your presentation, researching your topic, and making sure you have all the materials you need. By being well-prepared, you'll feel more confident and in control, which can help to reduce anxiety. We recommend that you set up a retroplanning to prepare for your public speaking engagement.

Practice relaxation techniques

Relaxation techniques, such as deep breathing, progressive muscle relaxation, and visualization, can help you manage anxiety and reduce stress. These techniques involve focusing on your body and your breath, and can help you calm your mind and relax your muscles. We recommend the 3x5 technique:

• Breath in as slowly as possible counting to 5
• Breath out as slowly as possible counting to 5
• Do this for 5 minutes

Use positive self-talk

Positive self-talk is a powerful tool that can help you manage anxiety and boost your confidence. When you're feeling anxious, try replacing negative thoughts with positive ones. Instead of telling yourself "I'm going to mess this up," we recommend saying "I've prepared well and I'm going to do my best." Remind yourself that you've been preparing for a while, thanks to the retroplanning mentioned above.

Use?humour

Using humour can be a great way to diffuse anxiety and connect with your audience. If you're comfortable doing so, try incorporating a few humorous anecdotes into your presentation. Just be sure to use humour in a way that is appropriate and respectful. We know you're not preparing a stand-up comedy routine, but laughter or even just a smile from your audience will go a long way in creating an engaged atmosphere. Good humour can be created by created by saying something deeply relatable to your audience, which shows that you understand them, and that you are on the same side.

Find a supportive audience

One of the best ways to reduce anxiety when speaking in public is to find a supportive audience. Look for opportunities to speak in front of groups that are interested in your topic and supportive of your message. This can help you feel more comfortable and confident as you speak. Supportive can also come in form of constructive feedback, so it's important for you to listen to what your audience has to say, and learning to not take their comments personally. In the end, you are their to convey a message, so you might as well find out what people are most willing to listen to...

They don't know what you know

One major cause for anxiety is thinking that everyone knows what we know... so we think that we are going to be ridiculed and laughed out of the room for stating the obvious. You need to remember that your audience does not know everything you know, because they have not lived everything you have lived, and seen what you have seen. We all have something to learn and we all have something to teach, if we listen carefully. Getting your audience to the "AHA" moment gives them a good reason for them to continue listening to what you have to say. Accept the fact that your audience might know some of what you have to say, and all that counts is helping one person gain a slightly deeper understand of the topic.

In conclusion, managing anxiety in a public speaking setting is possible with the right strategies and techniques. By preparing thoroughly, practicing relaxation techniques, using positive self-talk, and finding a supportive audience, you can feel more confident and composed as you take the stage and deliver your message.

If you have a public speaking engagement of any kind and you want to be prepared, get in touch with Philip Grother and learn more on The "AHA" moment blog.