Glossophobia, the term to describe the fear of public speaking, is considered to be the most common phobia, affecting up to 75% of the U.S. population, which is surprisingly higher than the fear of death. Anxiety can be triggered by various factors, including relationships, work, or life’s unexpected events.
Picture the following: You’re asked to give a presentation at your workplace. You have a month to prepare but the anticipatory anxiety interferes with your sleep and your mood. The day finally arrives, and your heart rate and blood pressure both have increased. It’s your turn to offer the presentation, and you notice your voice trembling, along with your heart palpitating, and you realize the need to drink water to catch your breath. You realize that ALL eyes are on you, and this is the moment where you will probably mess up and your coworkers and supervisors will judge you. Does this sound familiar?
Public speaking, often ranked among people’s top fears, can be an intimidating challenge for many. Let’s take a look at some key factors that contribute to public speaking anxiety, and review how to manage the anxious symptoms and become more comfortable and confident with presentations.
If you are ready to take the next step and work with an Anxiety Therapist in Sherman Oaks, then reach out to our expert team at Avedian Counseling Center. We are committed to guiding you through the constraints of anxiety to lead a more fulfilling life. Contact us to learn more.
Understanding the Fear of Public Speaking:
The fear of being judged by others is a leading cause of public speaking anxiety. Individuals often worry about how their audience will perceive them, leading to a heightened self-consciousness. Additionally, public speaking is seen as a performance, and the burden of delivering a seamless presentation can trigger anxiety. The fear of making mistakes or forgetting key points can be overwhelming. Lastly, the most common approach being negative self-talk can produce a great deal of damage. Internal dialogue constructs a significant role in anxiety. Negative thoughts and self-doubt can intensify feelings of fear and generate an increased sense of vulnerability.
The Impact of Glossophobia:
For individuals experiencing public speaking anxiety, the physical symptoms alone can be concerning, especially if proper coping mechanisms are not acquired. Increased heart rate, sweating, trembling, and shortness of breath are common physical manifestations of anxiety associated with public speaking. In addition to the physical symptoms, public speaking phobia can impair performance, no matter how well the material has been learned. Anxiety can interfere with cognitive functions, leading to forgetfulness, difficulty concentrating, and a decline in overall performance. Avoidant behavior such as declining presentations becomes a sense of survival for some, however limits personal and professional growth opportunities. Have you intentionally not applied or turned down a position knowing that it involved public speaking?
Five Strategies to Overcome Public Speaking Anxiety:
1- Practice your speech – A positive start to overcome this anxiety would be to completely prepare and practice your speech or presentation. Knowing your material thoroughly enhances confidence and reduces anxiety.
2- Review affirmations – Although this strategy might be the most difficult to carry out because we are our own worst critic, challenging negative thoughts goes a long way. By identifying and challenging negative thoughts with positive affirmations, you begin to train your brain to think from a different perspective not only regarding the fearful situation itself but of your perspective as well. Cognitive therapy helps with challenging our negative thoughts.
3- Control your breathing – Controlled breathing is a skill that needs to be practiced, but once mastered is extremely beneficial. Integrating deep, controlled breathing techniques to calm the nervous system helps manage physical symptoms of anxiety.
4- Practice exposure – The most useful strategy for overcoming public speaking anxiety is progressive exposure. Gradually exposing yourself to public speaking situations eventually leads to less intimidation, thus enabling a more challenging setting until the discomfort is tolerable or completely gone. Moreover, consider joining a public speaking group like Toastmasters who help individuals improve their public speaking and leadership skills.
5- Seek Support – Consulting with a counselor or seeking the guidance of a mental health therapist in Sherman Oaks can be particularly beneficial. Therapists can provide valuable support, feedback, additional tools, and resources.Thought Field Therapy (TFT) and Emotional Freedom Technique (EFT) can both also be very helpful to reduce the fear of public speaking.
Public speaking anxiety is an overwhelming challenge, but it is one that can be overcome with the right attitude and approaches. You are not alone in this fear. By understanding the origins of your nervousness and retaining effective coping mechanisms, you can convert public speaking from a basis of fear into a space for professional and personal achievement.
Contact us today at Avedian Counseling Center and grasp the opportunity for growth and remember that each moment spent towards this journey brings you one step closer to the person you desire to be.
Niari Markarian is an Associate Marriage and Family Therapist and Certified Anger Management Counselor at Avedian Counseling Center in Sherman Oaks, Woodland Hills and Glendale. Niari’s therapeutic specialties center around phobias, anxiety, depression, stress and anger management, grief, couples and marriage counseling, career counseling and trauma. Niari is dedicated to tailoring interventions to meet the unique needs of each individual, couple, child and family. Fluent in English and Armenian, Niari is currently accepting new clients and welcomes the opportunity to connect!
