For many people, public speaking is worse than death. However, it is not difficult to be able to speak confidently in public if you want to improve your basic presentation preparation skills. The same goes for learning to walk, the more you practice, the smarter and more fun you will be.
This is how you probably learn to speak in public. Most of us started talking at about a year old. Our first words were greeted with great enthusiasm and welcomed by our parents.
How to overcome your fear of public speaking?
Often times, we are afraid of talking to others baselessly. When talking in kindergarten for the first time, the child begins to feel embarrassed for some reason even though he has not suffered any injuries in the past. This is a common reaction in the human mind.
The fear of the public is also understandable: For unwanted speech in front of a tribe or community, they can be expelled from society. And they cannot survive.
Now the conditions of life and morality have changed. But it is still difficult for one to step out of his usual comfort zone and defend the views of the public on his own.
How To Overcome Fear of Public Speaking Mentally
If you are literally giving advice, you should speak in public as often as possible. But if the situation is not detailed, it looks like an act of violence against ourselves. So let's "go" with the implicit fear of this word: let's try to learn the fear of public speaking. Look from all sides and find ways to help yourself.
Practise and Practice
One element of the fear of public speaking is the fear of the unknown. You can study If we don't know something and it's very scary, the easiest way to fix it is to turn the unknown into knowledge, namely:
- Practice more! Don't rely on improvisation. Speak to the rhythm you will perform during the show. Make sure you understand what you're talking about. When in doubt, clarify the problem or remove it from your presentation. You can save videos and vote.
- Imagine the worst situation. Is this something unbearable for you? Try to objectively assess the real risk of such a situation: bricks will not fall on you, avalanches will not fall, and you will not be burned at the stake. They will not confirm and this is not real.
- As a safety net, disputes must be prepared in advance to address potential public appeals. Try some strange questions from the home audience. Let them ask you and you answer.
Describing
The fear of responded by public, fear of rejection - these are deep questions about personal growth that you can work with even with a psychologist for a long time.
But if the presentation is coming soon and you haven't caught all of your blockage yet, you can go a shorter route. Visualization can help alleviate anxiety symptoms without investigating the cause.
- You can imagine everyone that listening to you is undressed. If this is too intense put a clown in the present. Your worries about what these people think of you will pass immediately.
- Imagine your target audience is the same math teacher (Russian language, physical education, chemistry) usually tells you that you are too plain. Tell him about your speech from the point of view of an adult and a qualified specialist in your field. Prove him wrong.
- If none of the above techniques work, change your strategy. Imagine the person you love is in the room and tell him that he will listen to you with love and full acceptance.
Increase self-esteem
Insecure people have a hard time in commenting. Before you speak, remember your success, kind words from people important to you, your promotion, your high school graduation, your family. Feel what you've got
If you've performed in front of an audience, remember them, then you can overcome your fears and you can! Praise yourself. And in this wave of spiritual height, hold onto the ground.
Do a ritual
Choose any lucky outfit, ring, watch, as long as you associate it with luck. Put this on the show and remember that luck is with you in a moment of excitement.
How you can physically help yourself
Mind and body are inextricably linked. So don't try to solve every problem in your mind. Give importance to your body.
Squatting
In stressful situations, hormones are released in the human body that is called adrenaline. It sign that your body in a stressful state, increases blood pressure and pulse. Any exercise can help alleviate this symptom. The easiest way to do this is to do 10 squats before the presentation, but not on your way to the stage in advance - give yourself time to breathe.
Breath
Your speech depends on your breathing. Normalize before doing the action. Do this simple thing, you can use a special yoga breath when the exhalation is twice the inhalation time. (Four inhalations, eight exhalations) Breathe a lot.
When you perform, calm your breath. To do this, speak in a measured rhythm and you can do interval breathing.
Find your posture
Your posture in which you are standing or sitting gives a lot of influence during the presentation. Return directly to allow air to freely enter the lungs.
Often the hand creates problem: The speaker doesn't know where to place it.
To solve it, pick up something like a pen or pencil. If your speaking comes with the presentation, a slide remote control can help. The hero of the American melodrama holds a paperclip in his fist during a public appearance - an interesting outlet.
Complete voice control
If your performance is on the stage, try to get there earlier and look around, get ready for a little quiz to familiarize the place with you and fight your fears against the unknown.
If you're speaking into the microphone, try to speak on it before your presentation.
Spoken sound through a microphone is different from real life. Become familiar with this sound, think about how the distance of the mouth from the microphone affects the pitch of the speech.
Improve the experience
As public speaking becomes a more understandable process for you, you can literally get rid of your fears. More performance, less excitement. The unknown became increasingly common knowledge, and after several successful shows, the fear of being judged by the audience decreased significantly.
Over time, you can learn to hear "listeners":
At some point, small particles are added to the speech to comfort the listeners and win their hearts.
Indeed, speakers, artists, and other public officials claim that, despite being on the stage for a decade, they feel alert when they go public. But not because he says: he is not someone who is not afraid of anyone. But a person who knows how to overcome fear
