4.1: Understanding Anxiety

4.1.1: Feeling Anxiety Is Normal

Learning Objective

Give examples of ways to combat speech anxiety

Key Points

• As many as 75% of all people experience some form of anxiety about having to give a speech in front of others.
• Anxiety may be characterized by sudden changes in mood and behavior. You may feel a sense of dread, light-headedness, nausea, or want to run out of the room. This is normal and you can work past these symptoms.
• Anxiety can trigger this fear response even though your speech may be days or weeks away.

Key Terms

anxiety

An unpleasant state of mental uneasiness, nervousness, apprehension and obsession or concern about some uncertain event.

panic attack

A sudden period of intense anxiety, mounting physiological arousal, fear, stomach problems and discomfort that are associated with a variety of somatic and cognitive symptoms.

What is Speech Anxiety?

Anxiety and Public Speaking

Experiencing anxiety during public speaking in normal for many people.

A picture of a man putting his hands on his face and making a nervous expression.

Sometimes referred to as “glossophobia,” speech anxiety is a very real fear held by millions of people around the world. As many as 75% of all people experience some degree of anxiety about having to speak in front of a group of people, so if you’re nervous, you’re not alone. It’s more common than you think.

Common Effects of Anxiety

Anxiety is characterized by an extreme shift in mood and behavior including feelings of dread, worry, doubt, or fear. You may feel faint, have an upset stomach, or want to run out of the room. You might feel like you’re going to throw up or suddenly feel clammy or sweaty. Your heart might race or you may feel short of breath. In very severe instances, these feelings may escalate into a panic attack. Know that these feelings and behaviors are natural and there are ways to both confront and conquer them as you prepare to give your speech.

The most important thing to remember is that it’s perfectly normal to be anxious about presenting in front of a crowd, no matter how big or how small. There is hope and you can get through it.

Fear Versus Anxiety

Both anxiety and fear can trigger the same response in the human brain and body. Fear, however, is a response to an immediate, external threat; anxiety can occur without any kind of immediate threat. Anxiety looms rather than pounces. So in the weeks leading up to your speech, you may feel anxious. Right before you walk out onto the stage, you may feel full-fledged fear.

Conquering Public Speaking Anxiety

Organizations such as Toastmasters International, POWERtalk International, and the Association of Speakers Clubs help nervous speakers reduce their anxiety to manageable levels through practice and support networks. In addition to public speaking training courses, there are many self-help materials that address public speaking anxieties. Tips on how to improve eye contact, posture, and speech delivery, as well as how to reduce anxiety before and during public speaking, are common areas addressed in public speaking books and courses.

By far, the most important aspect of delivering a speech confidently is preparation and practice. It is crucial for both amateur and experienced speakers to rehearse speeches just as they plan to present them. Using aids such as PowerPoint, video, audio, flipcharts, and handouts during practice also helps with smooth transitions between slides and breaks. Other benefits of rehearsal include:

• Accurately setting the pacing of the presentation
• Practicing in front of others and receiving helpful feedback for improving your speech
• Rehearsing in the actual location where you will be delivering your speech, thereby increasing your comfort level
• Helping to detect any audibility issues, either by recording or listening carefully to yourself during rehearsal

With a finely tuned and well-rehearsed speech, presenters can reduce their anxiety and nervousness and deliver a speech with poise and confidence.

4.1.2: Situational Anxiety

Learning Objective

Name the effects of situational anxiety

Key Points

• Stage fright, like trait anxiety, is perfectly normal.
• Even seasoned public speakers experience stage fright.
• You may feel faint, excitable, or jittery when experiencing stage fright. Your heart might race, your mouth might feel dry and you may feel out of breath or suddenly nauseous. These are all normal sensations and reactions that can be overcome.

Key Term

stage fright

A state of nervousness about performing some action in front of a group of people, on or off of a stage; nerves; uncertainty; a lack of self-assurance before an audience.

Situational Anxiety

What is Situational Anxiety?

Stage fright or performance anxiety is the anxiety, fear, or persistent phobia which may be aroused in an individual by the requirement to perform in front of an audience, whether actually or potentially (for example, when performing before a camera). In the context of public speaking, this may precede or accompany participation in any activity involving public self-presentation .

Situational Anxiety

Situational anxiety is a temporary, short-term form of anxiety triggered by certain situations or experiences.

I picture of a person’s feet with clenched toes.

In some cases, stage fright may be a part of a larger pattern of social phobia or social anxiety disorder, but many people experience stage fright without any wider problems. Quite often, stage fright arises in a mere anticipation of a performance, often a long time ahead. It has numerous manifestations:

• fluttering or pounding heart,
• tremor in the hands and legs,
• sweaty hands,
• diarrhea,
• facial nerve tics,
• dry mouth.

People and Situations Affected

Stage fright may be observed in people of all experiences and backgrounds, from those completely new to being in front of an audience to those who have done so for years. It is commonly known among everyday people, which may affect one’s confidence in job interviews. It also affects actors, comedians, musicians, and politicians. Many people with no other problems can experience stage fright (also called performance anxiety), but some people with chronic stage fright also have social anxiety or social phobias which are chronic feelings of high anxiety in any social situation. Stage fright can also be seen in school situations, like stand up projects and class speeches.

Effects of Situational Anxiety

When someone starts to feel the sensation of being scared or nervous they start to experience anxiety. According to a Harvard Mental Health Letter, “Anxiety usually has physical symptoms that may include a racing heart, a dry mouth, a shaky voice, blushing, trembling, sweating, and nausea” (Beyond Shyness). It triggers the body to activate its sympathetic nervous system. This process takes place when the body releases adrenaline into the blood stream causing a chain of reactions to occur. This bodily response is known as the fight or flight syndrome, a naturally occurring process in the body done to protect itself from harm. “…The neck muscles contract, bringing the head down and shoulders up, while the back muscles draw the spine into a concave curve. This, in turn, causes the body to slump into a classic fetal position” (Managing Stage Fright).

In trying to resist this position, the body will begin to shake in places such as the legs and hands. Several other things happen besides this. Muscles in the body contract causing them to be tense and ready to attack. Second, blood vessels in the extremities constrict (Managing Stage Fright). This can leave a person with the feeling of cold fingers, toes, nose, and ears. Constricted blood vessels also gives the body extra blood flow to the vital organs.

In addition, those experiencing stage fright will have an increase in blood pressure, which supplies the body with more nutrients and oxygen in response to the fight or flight instincts. This, in return, causes the body to overheat and sweat. Breathing will increase so that the body can obtain the desired amount of oxygen for the muscles and organs. Pupils will dilate giving the speaker the inability to view any notes that are in close proximity. However, long range vision is improved making the speaker more aware of their audience’s facial expressions and non verbal cues in response to the speaker’s performance. Lastly, the digestive system shuts down to prepare for producing energy for an immediate emergency response. This can leave the body with the effects of dry mouth, nausea, or butterflies (Managing Stage Fright).

4.1.3: Trait Anxiety

Learning Objective

Differentiate trait anxiety from situational anxiety

Key Points

• Trait anxiety tends to build up over time and may be the result of neurosis. Trait anxiety may be conscious or unconscious.
• Those who experience trait anxiety may already be people who are naturally shy and self-conscious.
• Women are more likely to experience trait anxiety than men.

Key Term

neurosis

A mental disorder, less severe than psychosis, marked by anxiety or fear.

What is Trait Anxiety?

Trait Anxiety

Trait anxiety refers to a long-term form of anxiety, often stemming from neuroticism.

When we talk about anxiety as it relates to public speaking, we like to think of it as two different types of anxiety. There’s situational anxiety that is triggered by specific and immediate events. The other is trait anxiety, which refers to a more long-term form of anxiety. Trait anxiety reflects a stable tendency to respond with state anxiety in the anticipation of threatening situations. Trait anxiety tends to build up over time and may be the result of neurosis. Trait anxiety may be conscious or unconscious.

Neuroticism

Individuals who score high on neuroticism are more likely than the average to experience such feelings as anxiety, anger, envy, guilt, and depressed mood. They respond more poorly to environmental stress, and are more likely to interpret ordinary situations as threatening and minor frustrations as hopelessly difficult.

Neuroticism is often marked by shyness and a lack of self-confidence, making tasks like public speaking seem like an insurmountable challenge. Fear not: there is hope. You might be experiencing trait anxiety when the very idea of getting up to speak in front of a crowd – no matter the size – causes an immediate feeling of dread and may affect your mood for several hours, days, or even weeks.

A neurosis around public speaking may have been caused by an event when you were very young, where you received criticism or ridicule in front of a group of people. Or, it may be something that has always stayed with you.

4.2: Managing Anxiety

4.2.1: Tools for Managing Situational Anxiety

Situational anxiety can be managed with deep breathing and by getting your blood flowing before you set foot on stage.

Learning Objective

Use relaxation and warm-up techniques to mitigate the effects of anxiety

Key Points

• Practice your speech early and often so that you are as familiar and comfortable as you can be with your wording.
• Warm up your tongue and face by repeating tongue twisters as quickly, correctly, and articulately as you can.
• Activate your body’s natural relaxation response by practicing some deep breathing to calm your nerves.

Key Term

relaxation response

A collective term referring to how meditation induces a host of biochemical and physical changes in the body that include changes in metabolism, heart rate, respiration, blood pressure, and brain chemistry; coined by Dr. Herbert Benson in 1975.

Tools for Managing Situational Anxiety

Managing Situational Anxiety

Taking a few deep breaths to trigger the relaxation response can help calm your nerves before presenting.

A picture of two women in a yoga pose.

Practice, Practice, Practice

One of the biggest concerns people have about speaking publicly is how they’ll sound to others. The easiest way to overcome this is to practice your speech early and often. The more comfortable you become with the wording, the less you have to worry about in terms of delivery. Practice in front of a mirror or, better yet, record yourself. Think of all this practice as training camp for the big game. You will want to make note of and analyze things that might be distracting or awkward, often the result of situational anxiety.

Warming Up Before You Present

An effective way to shake off the pre-speech jitters is to fight fire with fire. You may already be feeling an increased heart rate and shortness of breath. Even brief physical activity can help you channel that nervous energy into a knockout performance for your speech. Get your endorphins firing by quickly jogging in place or bouncing on your toes or the balls or your feet.

You will also want to make sure your muscles are loose and limber, particularly those of your face and mouth. Try reciting some tongue twisters to loosen up your tongue and test your articulation. Gently massage your cheeks and jaw to relax your facial muscles.

Tap into the Relaxation Response

Dr. Herbert Benson described a series of physical responses you can use to calm the body down as the fear response ratchets the body up. The key to triggering the relaxation response involves activating the following elements:

• Comfortable posture,
• Using a mental device, such as thinking or saying a meaningful word or phrase,
• A quiet environment,
• Deep breathing and passive awareness.

Deep breathing is one of the keys to activating the relaxation response. A simple way to achieve this is to close your eyes and try to quiet your mind. Breathe in slowly and deeply for four heartbeats. Hold for a heartbeat or two and then slowly exhale for four heartbeats. Continue for twenty breaths, or until you feel yourself begin to calm down.

4.2.2: Tools for Managing Trait Anxiety

Trait anxiety can be managed well in advance through positive imagery and guided meditation.

Learning Objective

List ways to combat fear of public speaking

Key Points

• If you’re worried about your speech being successful, try to envision it being a success.
• Consider trying guided meditations on positive imagery well in advance of your speech, to help you build up your confidence early.
• Even the best public speakers can have a bad day. If your nerves do get the best of you, simply do the best you can and accept your performance for what it is. There’s always next time.

Key Terms

trait anxiety

anxiety can be either a short term ‘state’ or a long term “trait. ” Trait anxiety reflects a stable tendency to respond with state anxiety in the anticipation of threatening situations.

meditation

a devotional exercise of, or leading to contemplation

Tools for Managing Trait Anxiety

Managing Trait Anxiety

Using guided meditation can help you work through your long-term fear of public speaking.

A picture of a woman in a yoga pose. She has headphones on and is meditating.

Envisioning Success

One of the biggest challenges for those dealing with trait anxiety is that their fear of public speaking may be a lifelong one. In order to confront and combat this long-term anxiety, you may find it necessary to engage in coping techniques well before you are scheduled to speak in front of a group.

One of the keys to managing long-term anxieties about public speaking is to envision success. Instead of constantly worrying about failure or ridicule when you speak, imagine instead that the crowd goes wild. Begin to replace those thoughts of doubt with thoughts of empowerment, success, and victory. Stop and ask yourself: what is it that you’re really afraid of? You might feel that if you have to get up in front of a crowd to speak, you might die. But really think about this: will you really die if you have to give a speech? Chances are, probably not. So rather than get caught up in the anxiety, channel that nervous energy into giving the most powerful delivery of your speech that you can.

Guided Meditation

If this is a particularly deep-seated fear, you might have trouble committing to a vision of success right away. Sometimes it’s helpful to prepare weeks and months in advance with a guided meditation, working you through key elements of envisioning success.

Guided meditation is a form of meditation where an individual is verbally guided into a beneficial state of consciousness, either by a person’s live voice or by a recording of a voice.

This process and practice of meditation requires an individual to follow verbal instructions that teach how to relax the entire body, clear the mind, concentrate on breathing, and focus one’s awareness and attention.

During meditation, one may choose to keep it simple by just sitting quietly every day for five to twenty minutes, or one may decide to fully explore the tremendous subtleties and depth for hours on end. What one chooses to explore when meditating all depends on the individual’s intentions, needs, and level of interest and passion.

When practiced regularly, the sacred state of consciousness that is achieved from meditating has the power to produce a variety of benefits to one’s self: reduced stress, increased energy and sensitivity, better mental and physical health, enhanced creativity and focus, a greater understanding of one’s self, and healing powers.

Meditation even has the power to change perspective by replacing negative thoughts with positive ones. The benefit that is acquired after meditating is dependent on what the individual is specifically seeking guidance for. For example, if an individual were having trouble falling asleep, an effective drug-free solution would be to listen to a guided meditation for deep relaxation and sleep.

In the case of managing anxiety related to giving a speech, meditation might involve concentrating on positive imagery, so that the brain can become conditioned to becoming less and less anxious about the idea of public speaking.

One of the greatest aspects about guided meditation is that it is never without a purpose.

Accepting the Outcome

This can be incredibly hard to do, but sometimes, not every speech goes well. Sometimes your nerves just get the better of you. But like we asked before: did it kill you? Again: probably not. Sometimes you may have to the accept the outcome of your speech no matter how well or how poorly it may have turned out. There’s always next time and consider a less than stellar speech just practice for the next speech, making you stronger and more confident as a public speaker.

5: Learning to Listen and Helping Others Do the Same