Phobias- How to Overcome the Fear of Public Speaking

A phobia is an illogical, extreme, unrelenting fear of specific situations, actions, objects or people. According to the National Institute of Mental Health, in America, phobias are more common than you may think (between 8.7% and 18.1%) and are more frequent among men than women. The public speaking phobia is a subcategory of social phobia. How can you determine if you have a public speaking phobia and how can it be treated?

Diagnosis

Those who have a public speaking phobia show specific symptoms. They are unable to function normally when giving speeches publicly and therefore avoid these settings all together. They may get stage fright and therefore are unable to speak. Some may faint, shiver uncontrollably, stutter, or experience anxiety attacks because of severe stress. Public speaking phobia can cause many missed opportunities. The sufferer feels it is best to avoid situations where he would have to speak in front of others so that he will not be judged or laughed at.

In addition, their thinking is also very unusual. Those with this phobia are often subconsciously competitive. They will often compare themselves to others, and since their problem causes them to perform poorly in public they often feel inadequate. Therefore, they feel it is better to avoid any situation where anyone will think less of them.

Treatment

This illness can be cured through discipline and practice. There are therapists who are trained to specifically assist people with public speaking phobias. A therapist can help the sufferer to break bad habits and ways of thinking that may be hindering him. However, if you cannot afford a therapist there are some self-help tips that can be put into practice.

The first step is to get rid of the negative thoughts that have been holding you back. Remember that you have been thinking like this for years so you will not be cured automatically. It will take months of practice, discipline, and hard work but don't give up. Make a note of all the times throughout the day that negative thoughts pop up. This will help you to be more aware of what you are thinking. Ask yourself questions to help you to think more realistically. Some questions to ask are:

1. Do I know for sure that the audience thinks I am stupid, not adequate, or thinks I am unskilled? The answer, No. How could you possibly know what others are thinking? It is all in your imagination.

2. How do I know that I will do a poor job? The answer. As long as you are well prepared you will do well.

3. Do people think I am unskilled because I show signs of nervousness? The answer, No. If that was the case everyone would be considered unskilled because nervousness is a common symptom that we all experience.

Next you can start to get involved in situations that require public speaking. Start off in smaller groups until you become more comfortable with larger group settings. Before actually giving your speech, however, use your imagination and think of yourself in front of an audience giving your speech. You can even ask your friends and family to be your audience. Think of how much positive feedback you are receiving and how you want your point to get across to them as you give your speech.

Relaxation techniques can also aide in calming anxious feelings you may get before your speech. One technique is a breathing exercise outlined in the article "Social Anxiety Disorder and Social Phobia" (helpguide.org):

1. Sit comfortably with your back straight and your shoulders relaxed. Put one hand on your chest and the other on your stomach.

2. Inhale slowly and deeply through your nose for 4 seconds. The hand on your stomach should rise, while the hand on your chest should move very little.

3. Hold the breath for 2 seconds.

4. Exhale slowly through your mouth for 6 seconds, pushing out as much air as you can. The hand on your stomach should move in as you exhale, but your other hand should move very little.

5. Continue to breathe in through your nose and out through your mouth. Focus on keeping a slow and steady breathing pattern of 4-in, 2-hold, and 6-out. (helpguide.org)

When giving your speech amongst strangers think positively. Do not criticize yourself even if you stumble while speaking. Remember that the audience wants you to do well. When you find yourself jumping to conclusions about what the audience is thinking counteract those thoughts by actually looking the audience members in the face. A realistic view of your surroundings will help you to eliminate any negative thoughts that aren't true.

Public speaking phobia is very common but with guidance from a therapist or an experienced source and determination on the sufferer's part to conquer this problem, success can be achieved. Remember, the key is practice, practice, and more practice.

Sources

http://helpguide.org/mental/social_anxiety_support_symptom_causes_treatment.htm

http://phobiacenterdfw.com/Fear_of_Public_Speaking2.html

http://www.phobia-fear-release.com/public-speaking-phobia.html