How to Conquer the Phobia of Public Speaking
- 1). Pinpoint any negative experiences that might have caused you to develop your phobia. Lack of preparation, a poor night's sleep or maybe just not feeling well the day of a presentation could have caused you to associate strong negative emotions with giving a speech. If you can't find any events that may have caused the problem, you might just be one of the many people who believe that death is preferable to public speaking. Never fear; you can deal with any phobia as long as you're serious about overcoming it.
- 2). Write down everything about public speaking that scares you and order the list from least threatening to most terrifying. For example, you might find standing near a stage while someone else speaks tolerable, standing on the stage somewhat scary and actually speaking the worst thing of all. Start by accomplishing tasks higher on the list, such as hanging out next to the stage or podium while someone else speaks. As you become more comfortable with the smaller steps, move down the list.
- 3). Work on relaxation and breathing methods that you can use in overcoming your public speaking phobia. Write down a list of things you can tell yourself that address key parts of why you may have the phobia, such as "everyone is not judging you," "you sound confident and prepared" and "one sentence at a time." Along with positive self-talk, practice deep-breathing to keep you calm during the speech.
- 4). Practice your speech carefully. If you don't know your material while under no pressure, your phobia will cause you to forget your presentation, making things worse. If possible, practice or at least visit in the location where you'll give the speech. This will allow you to view the scenario as less of a threat. Use as many visual aids and outlines as you need to remember your key points. If you mess up, don't fixate on it. The audience likely didn't notice, but they'll notice if you stop and try to fix things.
- 5). Avoid overstimulating yourself. Focus on one thing at a time while giving a speech or presentation to reduce anxiety. Don't look around the room while talking. Look at one person at a time or a point in the back of the room.