Palpitations, dry mouth, cold sweats... are you used to experiencing these symptoms before speaking in public? Do you also get stressed at the thought of speaking in a meeting? Don't panic, you're not the only one suffering from glossophobia! Here are 6 simple and effective tips to put an end to stage fright and regain the serenity of public speaking.
Stress when speaking in public: is it normal?
Like 1 in 5 people, you're probably stressed before speaking in a meeting. This was also the case for many celebrities, including King George VI of England, Steve Jobs and Jacques Brel.
Both men and women are affected by this phobia, which can lead to numerous avoidance strategies (such as refusing a position of responsibility, for example).
But why are we so afraid of public speaking? Here are a few reasons:
- Fear of the unknown: in this case, it's the novelty of the exercise or the location that paralyzes you.
- Fear of being illegitimate: this is the famous impostor syndrome, linked to a lack of self-confidence despite real skills/knowledge on a subject.
- Fear of others: you're afraid of being criticized, mocked or even rejected by the group. You experience the gaze of others as an attack.
- Fear of failure: you're afraid of performing badly or making a mistake.
GOOD TO KNOW
Stage fright is punctual, temporary and linked to the presence of an audience... whereas anxiety is the fear of any kind of danger, and can become generalized and part of everyday life (generalized anxiety disorder).
Tip 1: Play it down
Finally, what's the worst that can happen to you when you speak in public? Your worst-case scenario is often (very) far from reality! Learn to put things into perspective: few situations are really decisive for your future. And to err is human 🙂
GOOD TO KNOW
Are you afraid of being a fraud? And yet, if you've been asked, it's because they think you're capable and legitimate. Work on your self-confidence.
Tip 2: Learn to visualize
Visualization consists in rehearsing a scene in your head, visualizing every gesture and action. Here's an example if you're due to speak: "I get up on stage, stand in front of the overhead projector, take the microphone, smile at the audience, start by greeting them...". Ideal for limiting distracting thoughts!
Tip 3: Use breathing techniques
The body influences the mind, and breathing can help you find calm and serenity.
Before speaking in public, use the belly-breathing technique: inhale slowly (not too deeply), then blow through your nose or open your mouth. Repeat this exercise 3 times before speaking.
To find out more, discover our tips for improving your non-verbal communication.
Tip 4: Plan your speech
Audience, venue, equipment - find out as much as you can about your next event. If you can, scout out the room, test the microphone and overhead projector. Don't hesitate to come early to soak up the atmosphere. Your brain needs information to project itself, so you'll be more confident!
Tip 5: Wear the right outfit
Dress plays an important role in public speaking. Make sure you're comfortable and at ease, but also feel good about yourself. Remember to try on your outfit before the big day!
A few tips: maybe opt for a white shirt if you tend to sweat, choose flat shoes if heels scare you, choose comfortable clothes (watch out for labels that stick out or itch!). In any case, avoid new shoes if you're going to be on your feet for several hours - you might regret it...😅
Tip 6: Practice
The best way to reduce your stress before public speaking is to prepare yourself. If you're not comfortable improvising, practice several days before the meeting: reread, revise, expand, rehearse!
The point is not to learn your text by heart, but to have the outline in mind. You can also prepare a few notes: even if you're not going to read them from A to Z, it's reassuring to have them.
And if stage fright paralyzes you on a daily basis, maybe it's time to do something about it once and for all, by taking an acting course or our "Dare to speak in public" training program (in the form of practical workshops).
Public speaking
As you've guessed, there are many ways to achieve stress-free public speaking. Try out several of them to find the one that permanently reduces your stage fright. Oral communication is a learned skill, so be patient!
