The ability to speak easily and handle our anxiety in public speaking is essential, and a few tips are all you need.

Public speaking anxiety, also known as glossophobia, is one of the world’s most common phobias, which affects 75% of people globally and even surpasses the fear of death in some cases. It is a widespread issue that cuts across cultural, socio-economic, and professional life, affecting everyone from students to chief executives.

The NIMH points out that specific anxiety about public speaking can adversely impact career, academic, and personality growth. However, many people do not know that such an anxiety response can be redefined and even utilized as a valuable resource for performance enhancement. The physical feelings that people get when they speak in front of a crowd, such as increased heart rate, increased alertness, and a surge of adrenaline, are the same as those that help athletes perform at their best.

First, it is crucial to know the causes of speaking anxiety to manage it properly. Some common anxiety triggers include fear of being judged, past experiences, lack of readiness, and high standards. This knowledge alone can help make speakers less nervous, allowing the audience to perceive them as 50 times more confident than they are.

Several evidence-based strategies effectively manage presentation anxiety. One helps relieve physical and mental stress by contracting and relaxing all the muscles in the body. We can do this in a few minutes before speaking, and it has been proven to ease anxiety symptoms by 60% in some cases.

Another effective strategy, cognitive restructuring, involves changing negative cognitive distortions. For instance, instead of saying, “I am going to make a mistake,” presenters can say, “This is my chance to convey my information.” Cognitive restructuring can help reduce public speaking anxiety by 75% if done consistently.

I recall having a student call me from his medical school on his first night there. The other students were so anxious and upset, they upset him too, and made him feel that he should leave. I didn't agree with that and told him to have dinner with the dean that evening, if at all possible. He stayed, graduated at the top of his class, and is now a medical director for a nationwide service. He conquered his public speaking anxiety when he had that initial dinner and interacted with students the next day. Presentations were never a problem from that point on.

This depends on preparation and practice, as these remain the fundamental factors. The step-by-step process of the “3P” model. What is it? The current communication research supports preparation, practice, and presentation.

Under thorough preparation, consider the following: The content to be delivered, the target audience, what to do during delivery, and the environment where the speech is to be given are all known. Research also shows that presenters who have rehearsed their presentation three or more times outperform and have less anxiety than those who have not.

Another aspect of speaking anxiety that needs attention is physical preparation, although most people do not know this. Our body language plays a significant role in how we feel about ourselves. It makes us more confident and less anxious, especially when using power poses for two minutes before speaking, as this lowers cortisol and increases testosterone.

Breathing control is another highly recommended strategy; the 4–7–8 method (take in a breath for four seconds, hold it for seven seconds, and exhale for eight seconds) helps to regulate the nervous system and reduce anxiety symptoms.

The good news is that some level of anxiety may be helpful. The issue is to find a way to utilize this energy. One study showed that perceiving anxiety as excitement can enhance performance. You can change the nervous energy into a positive and energetic delivery by telling yourself (I am excited) instead of trying to calm down.

Strategies

Some of the strategies that can be used here are:

1. Get there early enough to get acquainted with the environment and check the equipment

2. Begin with a pleasant, welcoming message you have memorized

3. Concentrate on the message you are conveying rather than on your performance

4. Use movement and gestures so that the nervousness can be used effectively

5. Using pauses enables you to gather your thoughts and control the rate of delivery

6. Make sure there is water nearby and take brief breaks when necessary

The short-term advantages of managing and reducing speaking anxiety are significant, but the long-term advantages are even greater. Overcoming public speaking fears leads to career satisfaction, faster promotions, and more leadership roles.

Effective public speakers earn 10% more than their peers with similar qualifications but without the latter’s public speaking skills. But there’s one more technique that can be highly effective, and that is how you physically present yourself.

Use Power Poses

What are some examples of “power poses”? Power poses are expansive body postures that can increase feelings of confidence and power while decreasing feelings of stress. Here are some specific examples:

1. The Wonder Woman/Superman Pose

a. Stand with feet shoulder-width apart, hands firmly on hips.

b. Chest lifted, shoulders back

c. Head held high

d. Hold for 2–3 minutes. This is one of the most researched and effective power poses.

2. The Victory Pose

a. Stand tall with arms raised in a “V” shape above head

b. Chin lifted

c. Chest expanded

d. Feet slightly apart

e. Such as what athletes do after winning

3. The Presenter Stance

a. Standing straight

b. Arms spread wide, taking up space

c. Palms facing up or forward

d. Feet planted firmly about shoulder-width apart

The confidence gained from overcoming public speaking can be applied to other aspects of life. People who overcome speaking anxiety have mentioned that they enjoy better relations with other people, solve problems better, and are more steadfast in the face of other challenges. Preparing for speaking anxiety also helps develop skills that apply to other aspects of life, such as preparation, focus, and emotional control.

It is not about being 100 percent comfortable, but rather learning to be comfortable with being uncomfortable. Each time anyone participates in a speaking activity, they can try out these strategies and build on their confidence. It’s important not to try to eradicate anxiety but to find a way to work with it to become a positive factor in performance and self-development.