Public speaking often evokes a range of emotions, from initial excitement to overwhelming anxiety. Many of my clients report feeling an initial rush of enthusiasm when asked to speak, only to be plagued by thoughts like, "Why did I agree to do this?" or "No one wants to hear from me." This apprehension builds up in the days before the event until it feels almost unbearable. Yet, once they begin speaking, this anxiety usually subsides, and they can deliver their message effectively.

So, how can we harness this anxiety to our advantage?

Understanding the Fear

Humans are born with only two fears: falling and loud noises. All other fears are learned, often stemming from negative experiences. For many, the fear of public speaking originates from childhood incidents, such as being laughed at during a book report or stumbling in a spelling bee. We link these events with humiliation and believe they will inevitably happen again. However, this couldn't be further from the truth. Our past does not dictate our future.

Common Triggers

The fear of public speaking can be triggered by various thoughts and situations, primarily centered around the fear of judgment. Thoughts like "What if I mess up?" or "What if the audience doesn't like me?" can be debilitating. But it’s important to remember that these are just thoughts, not reality. As Tibetan Buddhist nun Tenzin Palmo reminds us, “Our thinking can create liberation, or it can create imprisonment. It depends on how we use our mind.”

Techniques to Manage and Reframe Anxiety

1. Breathing Exercises: Deep, slow breaths can calm the nervous system and help manage anxiety. Encourage diaphragmatic breathing to promote relaxation.

2. Create a Confidence Pose: Our posture can make all the difference.  Stand with your feet flat on the floor, spine straight, chin lifted, shoulders square to the front of the room, arms and hands relaxed by your side, slight smile on your face. Draw your energy up and through your body sending positive vibes into the audience.

3. Visualization: Visualize the successful delivery of your speech. See yourself confident, composed, and engaging with the audience.

4. Positive Affirmations: Replace negative thoughts with positive ones. Phrases like "I am prepared and confident" can shift your mindset.

5. Grounding Techniques: Use the 5-4-3-2-1 method: Identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This technique brings you back to the present moment and reduces anxiety.

Reframing Anxiety

Anxiety can be reframed as excitement. Physically, the symptoms of anxiety (shallow breathing, sweaty palms, rapid heart rate) are similar to those of excitement. By consciously interpreting these symptoms as excitement, you can change your perception.

For instance, I worked with a client who was asked to be the MC at an event with over 600 attendees. Although her role was small, she was extremely anxious and even became physically ill from stress. Together, we reframed her fear into excitement by comparing it to the thrill she feels before riding a roller coaster, an activity she loves. We also developed a calming mantra ("I am calm and focused") and practiced grounding techniques to center her before the event.

Real-Life Success Stories

Using these techniques, many of my clients have successfully transformed their anxiety into a powerful tool for public speaking. By understanding and managing their fear, they've delivered compelling presentations and made meaningful connections with their audiences.

Actionable Steps

1. Acknowledge Your Fear: Recognize and accept your fear. Understanding that it's a common and manageable feeling is the first step.  

2. Prepare Thoroughly: Confidence comes from preparation. Know your material inside and out, and practice until you feel comfortable.

3. Use Techniques: Implement the breathing, posture, visualization, affirmations, and grounding techniques mentioned above.

4. Reframe Your Anxiety: Remember that the physical symptoms of anxiety are like those of excitement. Embrace the sensation as a sign that you're ready to perform.

By transforming anxiety into a tool for powerful public speaking, you can not only conquer your fears but also deliver speeches that inspire and engage your audience. Your voice deserves to be heard, and with the right strategies, you can make a lasting impact.

I love to hear from my readers.  Let me know when you try these techniques, how they worked or if there is something that works well for you that I haven’t not mentioned.