Talk Tip: Stage Fright
Q: Public speaking freaks me out, but now that I'm a manager it's my job to present my team's findings every week. The anticipation is the worst part: my mouth gets dry and my leg shakes like crazy. Things calm down a few minutes in and my manager says I always seem fine (although very, very serious). How can I get my nerves out of the way so I can be good at this?
Being good at public speaking and being comfortable speaking in front of people are two different things. Clearly you're good at public speaking or you wouldn't have been promoted to a role where you’re required to represent your team. What you want is to be better at public speaking by managing a fear reaction known as stage fright.
Your fear is normal; even professional performers experience stage fright. Here are three things to keep in mind as you begin your journey to conquer your fear of public speaking:
Your audience wants you to succeed
Try shifting your focus from what you're doing, i.e presenting information, to why you're doing it: to help others understand. This is one step in getting your mind off yourself. Focus on how the people listening to your updates want the information you give them. They're interested in using your facts and insights to help them do their jobs better, whether it’s because they work with your team or they need the information so they, in turn, can report up the ladder.
Think of it this way: when you invite people to your home, you want to be a good host, right? You prepare for their visit (think through your presentation, send an agenda, etc.) and then see to their needs while they are in your care (share information they will find valuable, answer questions, etc.). You do these things with grace and courtesy, and if there are any problems, you take the initiative to fix them.
Physical fears have physical fixes
Public speaking is stressful. What you can do is understand how your body experiences fear and what works for you to sooth that fear.
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You know your mouth gets dry, so try activating your salivary glands right before you present by chewing gum or sucking on hard candy. Take small sips of a non-caffeinated beverage as you speak; this natural break also gives you time to pause and take stock of your audience.
You also know your leg shakes. Rather than focusing on your leg, try deep breathing: a long inhale deep in your belly followed by an even longer exhale. The long exhale lowers your blood pressure, easing your tension. It takes a few minutes of deep breathing for you to feel the effects. Also, when your leg shakes, do you keep hoping no one notices? Try turning your thoughts from the problem (“I hope no one sees my leg!”) to the solution (“I’m tense, I’m going to relax.”)
Practice on video
When I coach or teach, most of the “a-ha” moments come when people see themselves on video. Video is a powerful tool for evaluating where you need to grow as a public speaker, along with what you do well.
Are your presentations recorded? Great! Start reviewing those a few days or a week after you present (when you first start doing this, it’s good to let some time go by so you’re more objective). You can also use your phone to record yourself when practicing. Break your self-evaluation into discrete parts so you can decide where to focus:
Athletes have been evaluating themselves on video for as long as video technology has been around. So much of public speaking is physical — posture, gestures, vocal intonations — so it’s no surprise that you would benefit, too. It’s uncomfortable at first, but the pain is well worth it.