How to Reduce Speech Apprehension Anxiety

Speech apprehension, or the fear of public speaking, is a common cause of anxiety and apprehension for many people. Feeling judged or self-conscious when presenting to a large audience is a common sign that a person may have fear of public speaking. Negative emotions and the feeling that one will make a mistake in front of a group is a common reason many panic. There are several ways to reduce speech apprehension and overcome nervousness when giving a presentation.

Step 1

Understand and know the material presented. Do no procrastinate researching the topic.

Step 2

Make an outline. Use bullet points and not full sentences. Apply bullets in the speech to stay on topic and use as reminders.

Step 3

Practice the speech as often as necessary until the material flows naturally. Give the speech to friends and family members and ask for feedback.

Step 4

Do the Sarnoff Squeeze, a relaxation exercise, prior to giving a speech. Place both hands in front of you, and push the bottom of your palms together. Slowly exhale and relax. Contracting the hand muscles decreases the amount of epinephrine in the body, a fear-inducing chemical.

Step 5

Think positively. Tell yourself you will give a great presentation or speech. Say positive messages aloud. Visually imagine yourself giving a successful speech.

Step 6

Walk up to the podium with self-confidence and a strong posture. Stand in front of the room and pause before starting speech; take a look around.

Tips and Warnings

• Join a local group of Toastmasters International. The nonprofit group practices communication and speech skills. Meet with a group weekly or biweekly to apply positive presentation and leadership skills.