Imagine you’re standing in front of a room full of people. Your hands are shaking, your heart is racing, and you feel like you have a lump in your throat. You go to speak and start your presentation, but nothing comes out. Unfortunately, that’s the reality for many individuals who have a fear of public speaking.

In this issue of the Pulse, we’ll discuss the fear of public speaking and ways you can overcome that fear.

Public speaking is a common fear that plagues many individuals. In fact, according to the National Library of Medicine, about 77% of the general population has a fear of public speaking.

The level of fear differs from person to person, with some only experiencing a little nervousness, while for others it can be completely debilitating. This fear can present itself through physical symptoms, such as shaking, sweating, a dry mouth, a rapid heartbeat and nausea.

However, the effects of public speaking don’t stop there. Having a fear of public speaking can have long-term effects, such as lower educational achievement and occupational impairment, as public speaking skills are valuable in higher education and the workforce, particularly at the leadership level. So, how can you overcome your fear of public speaking?

Practice

Be sure to practice your presentation ahead of time. This could look like practicing your presentation out loud by yourself or in front of a few trusted colleagues. You may also find it helpful to record yourself presenting it out loud so you can listen to it back and look for areas of improvement.

Know your material

Ensure the topic you’re presenting is one you’re comfortable with and that you know your material. If you know your material, you’re more likely to feel confident when presenting, and if you happen to forget what you practiced, you will have your knowledge to fall back on.

Join a group

If you really want to work on your public speaking skills and practicing on your own isn’t cutting it for you, consider joining a group to further develop this skill. One of the most well-known groups is Toastmasters International, a nonprofit educational organization that teaches public speaking skills through a worldwide network of clubs that meet online and in person, but there are a variety of groups you can join, as well as classes and workshops you can take.

Focus on a friendly face

If you’re presenting in front of a large group of people, try focusing on one friendly face in the crowd and pretend you’re presenting to just that individual. Presenting to a large audience can be daunting, whereas presenting to one individual can feel more conversational in nature.

Take some deep breaths before

Before you begin a presentation, take a few deep breaths. While this may seem simple, it can be very effective at calming your nervous system. As stated in a Yale School of Medicine article, titled The Power of the Breath, “Through the action of our diaphragm, slow, even breaths that originate deep within the abdomen stimulate the vagus nerve in a way that signals safety and cues our bodies and minds to relax, restore, and release chronic and unhealthy patterns.”

In conclusion…

A fear of public speaking is a very real fear that affects the majority of the population and while it can feel insurmountable, there are methods you can use to overcome it for the benefit of your own well-being and the advancement of your education and employment.