4 Techniques For Tackling The Fear Of Public Speaking
Author: James Conlon
Are you one of the many people who are terrified at the thought of public speaking? Glossophobia is the fear of speaking in front of others. As many as 7 in 10 of us are affected by it, to some degree. As well as the emotional and physical discomfort it causes it can limit career opportunities because the most articulate and confident speakers are presumed to be the most capable.
This article explores why so many share this fear and provides practical tips and techniques to successfully overcome it.
Why Do So Many People Fear Public Speaking?
Psychologists believe we are born with only two fears, loud noises and falling. That all other fears and phobias are learnt behaviours. We have only to watch young children for a short time to see we are born with few fears. Being vocal and expressing themselves is rarely a challenge. Yet by adulthood for many, this has changed. The specific cause will vary but the process is the same.
Our brains are programmed to protect us. When we experience danger the ‘fight or flight response’ is triggered and adrenaline and cortisol are released into the bloodstream. These stress hormones cause our body to undergo physiological changes. Our heart rate, blood pressure and breathing rate increase to provide the energy and oxygen we may need to rapidly respond to the danger. Blood is diverted from major organs such as the stomach to our muscles. When facing imminent danger, digesting food is not a priority, being able to run faster and for longer is. These changes ensure we are at our peak physical condition to meet the threat.
We subconsciously remember danger so if we encounter it again we can react instinctively. This is a successful evolutionary strategy. The ability to quickly react to danger provided our ancestors with precious seconds that could be the difference between life and death. It is this same process behind our fear of public speaking. At some point in our lives, we experienced a terrifying event. Maybe being forced to stand at the front of the class and recite from a book. Or being asked a question and feeling ridiculed for not knowing the answer. Should we then experience a similar event, such as speaking in public, we subconsciously register danger.
The bodies ‘fight or flight’ response is extremely unhelpful for those who wish to speak in public. The elevated heart and breathing rates make speech more difficult. This can lead to the speaker becoming breathless or struggling to get their words out. This along with feeling nauseous and for many turning a bright shade of pink in front of their audience can increase the trauma of the event and reinforce the subconscious association between public speaking and danger.
The great thing for those who experience these fears is that it need not be this way. Just as these behaviours are learnt, they can be unlearnt.
The Techniques For Overcoming The Fear Of Public Speaking
1. Break The Worry Cycle
Worrying about upcoming events reinforces our fear of them, leading to more worry. It also increases the stress hormones in our system and our ability to rationally process stress triggers. Without exception, all the people I have spoken to who hate speaking in public agree that the actual event isn’t as bad as they feared. Many enjoy it once they’ve started. We tend to inflate the fear in our heads.
By breaking this cycle, we reduce our stress levels and change our perception of our fear. But how do we stop worrying? Here are a few suggestions.
DISTRACTION
Whilst your mind is occupied there isn’t the capacity to worry. So when you feel the nerves building, do something positive. Go for a walk, read a book, watch a comedy, exercise or try some of the techniques below.
SWITCH TO PERIPHERAL VISION
When we experience danger it is the sympathetic nervous system that triggers the ‘fight or flight’ response. In contrast, the parasympathetic nervous system has a calming effect on the body. It is responsible for digestion and preparing us for sleep. It lowers our heart rate and neutralises stress hormones, once the perceived danger has gone.
The sympathetic nervous system is associated with foveal vision, directly focusing on an object. When we encounter a threat we solely focus on it. The parasympathetic nervous system is associated with peripheral vision. Being aware of everything around us. If you think about the last time you felt really relaxed, maybe laying by the pool or at the beach whilst on holiday. The chances are you weren’t focused on any one thing but absorbing everything around you.
Simply switching from foveal to peripheral vision when we feel anxious or stressed, activates the parasympathetic nervous system. As the two nervous systems cannot be active at the same time the body will naturally calm. This is incredibly simple to do. For detailed instructions on how to practice peripheral vision, try the following clip.
2. Challenge Negative Thinking
We tend to be our own worst critics, focussing on all the things that could go wrong. This can be beneficial to some degree as it can motivate us and help us avoid potential pitfalls. However, obsessing on the negatives and actively imagining all the things that could go wrong adds to the stress cycle. By challenging our inner voice or thought processes we can reprogramme them to be more constructive. The following are simple ways to challenge our negative thinking
EXAMINE THE EVIDENCE
Often our concerns defy logic. We focus on scenarios that are extreme and unlikely to happen. When you find yourself doing this, ask yourself how likely is it to occur? And what would happen if it did? Often our worst-case scenario isn’t so bad.
WHAT WOULD A FRIEND SAY?
We can struggle to be rational and objective when analysing our own fears. Try viewing them from a different perspective. Imagine what a friend would say if you shared your concerns.
APPLY A FUNNY VOICE
When you find your thoughts telling you that ‘it will be terrible’ or that ‘you can not do it, play those thoughts back to yourself but apply a comical voice. Maybe imagine Donald Duck or a politician who you don’t trust. If you can’t take their suggestions seriously you’ll stop believing them.
VISUALISE SUCCESS
This is a technique used by professional athletes and public speakers to build confidence and motivation. Our subconscious can not distinguish between fact and imagination. By visualising success we start to believe it possible. Imagine the future event that concerns you being incredibly successful. Visualise it as if you were there, seeing it through your own eyes. Notice people’s reactions, and how good you feel. By doing this each time you feel anxious about it you will change your subconscious perception.
3. Change Your Physiology
Physiology directly impacts our levels of stress. Studies show when people who do not experience anxiety, mimic the physical characteristics of an anxious person, shoulders hunched forward, arms held in front of them, head down with short, shallow breathing, their levels of cortisol and adrenalin increase. Whilst mimicking the physiology of a confident person, shoulders back, feet apart, chin up with low deep breathing, reduces stress hormones and increases serotonin levels. This is a chemical associated with positive emotions.
By noticing and correcting our physiology, sitting or standing upright and slowing our breathing, it’s possible to reduce our anxiety levels. Other physiology known to positively impact brain chemistry includes:
Smiling – When we smile we automatically feel happy. Try it and see.
Low deep breathing – Quick, short shallow breaths are associated with stress or anxiety. Whilst low deep breathing, exhaling for twice as long as inhaling has a calming effect.
Looking up - Where we look can make a difference. When we experience strong emotions we tend to look down. Hence the phrase: ‘downright angry.’ By simply looking up we can decrease the intensity of the emotion.
4. Anchor Positivity
Anchors are an association between a scenery trigger and a particular emotion. Our brains naturally create anchors. Is there a song which when you hear it takes you back to a particular time in your life? Maybe the first dance at your wedding. Or a happy time during your childhood. The song is an audio anchor to how you felt at that time. When you hear it, it changes how you feel.
Anchors are a powerful way to change how you are feeling. You can associate a desired emotional state to a physical trigger, so should you be in a situation where more confidence is desirable you can trigger the anchor and gain the confidence.
How To Create An Anchor
STEP 1 - CHOOSE THE EMOTION YOU WOULD LIKE TO ANCHOR
Decide on the emotion. Maybe you would like to feel more calm, relaxed, confident, motivated or energised. It is possible to create an anchor to any emotion so long as you have experienced that emotion.
STEP 2 - IDENTIFY A TRIGGER
It can be audio, visual or physical. Choose the trigger carefully. It must be accessible so you can access it when you need it but not something that may be triggered accidentally. Knuckles and fingers make good anchors.
STEP 3 - ASSOCIATE THE EMOTION TO THE TRIGGER
Think of a time you experienced the emotion you want to anchor. The stronger the intensity of the memory the more powerful the association will be. If you are anchoring ‘relaxed’, think of the most relaxed you have ever been. Immerse yourself into it. Notice what is around you, the sights, the sounds, how it feels, whether it’s warm or cold. The more you recall and fully embrace the memory, the stronger the anchor you will create. It takes a couple of seconds for the emotion of the memory to build. The intensity of the emotion peaks for 5 to 15 seconds, before diminishing. It is the peak intensity that you want to associate with the anchor. Once you feel the strength of the memory peaking, trigger the anchor and release as soon as the strength of the emotion begins to wain.
STEP 4 - REPEAT THE ASSOCIATION
The more you repeat the process the stronger the anchor. The rule of thumb is at least 3 to 5 times.
STEP 5 - TEST THE ANCHOR
Imagine a time in the future when you could do with more of the emotion you have anchored. Picture that time in your mind. Trigger the anchor and notice the difference it makes. If you don’t experience the emotion you have anchored, then repeat the process a few more times. Then test it again.
STEP 6 - KEEP THE ANCHOR TOPPED UP
Imagine an anchor as a jug of water. It contains a certain amount of emotion. The more water poured from the jug, the less there is available and eventually, it will be empty. The more you use an anchor the more you deplete it. Over time the strength of an anchor will diminish unless it is topped up. You can top up your anchor in the same way as you created it. Recalling a time you felt the emotion intensely and triggering it.
Take care when choosing the trigger. If you choose something that may be accidentally triggered the strength of the anchor will diminish and it may not be effective when you need it.