How I was able to Conquer Fear of Public Speaking without Overcoming It
What follows is a mental technique of managing public speaking fear instead of suppressing it. You should practice these exercises regularly before your speech because it takes some time to re-train the mind out of old reactions. If you've found this material for the first time right before giving a speech, it won't hurt to read it over, but know that the best results will be obtained by practicing and making these skills part of your natural behavior.
These exercises should be performed in an area free from distractions.
You should not be driving.
Mental Exercise #1 to Conquer Fear of Public Speaking:
For this exercise you should be in a seated position.
I would like you to imagine that you are giving your speech right now. Try to mentally project yourself into the experience of giving your speech. Imagine with such intensity that you are really IN THE EXPERIENCE RIGHT NOW. It's happening all around you in this moment. You are in the room, the people are in front of you, they're listening, you're speaking.
As you mentally project yourself into the experience of speaking, you will notice some sensations arise in your body - nervousness, fear, anxiety, and so on. I want you to close your eyes and focus your attention on those sensations. Listen to and feel them. Don't try to change or suppress them, just listen to them. Notice them. Feel them. Do this for 1-2 minutes. Next, while keeping your concentration on those sensations, try to verbally describe those sensations. For example, say "sensation, you are a heavy feeling in my heart area" or "feeling, you are a butterfly feeling in my stomach" or "feeling, you are a tingling feeling in my arms". Just use physical descriptions (not emotional labels) to identify all the sensations that arise. Do this for 3-4 minutes for all the sensations that you notice.
If you start to lose track of the sensations, just go back to mentally projecting yourself into the speech experience. Do this with as much clarity and "realness" as possible - and then let the feelings come. WELCOME THEM. Listen to and feel them with pure concentration - no thought required. Then verbally describe them. GET TO KNOW THEM. With practice, the "discomfort" of these sensations will diminish, BUT that should not be your goal. Your goal is to accept and get comfortable with the sensations just AS THEY ARE. Ultimately, when they arise during your real speech, they won't freak you out. You'll be well acquainted with the sensations, and accepting of their presence. You'll be able to just let the feeling flow into and through you as you speak, rather than making the mistake of trying to suppress them. What would have become bottled-up energy overload will then be a completely manageable reaction.
Practice this exercise as often as possible. It's probably the most important one. In case you're not "getting" the above instructions, here is a video that will guide you through the process:
Mental Exercise #2 to Conquer Fear of Public Speaking:
This exercise is a slight variation of the first. This time, you should be in a standing position with your eyes open. Get your speech notes, script, or outline ready -- you will be practicing your speech.
Before you start speaking, mentally project yourself once again into the real experience of giving your presentation. Even though your eyes are open, you can still use your imagination to mentally "see" all the people in front of you. Make it as real as possible and just feel the sensations arise within you - the fear, nervousness, anxiety, worry. As with the first exercise, just notice those sensations and feel them rather than trying to suppress them. Let them be there. NO MATTER HOW INTENSE THE SENSATIONS GET, JUST LET THEM COME, let them flow into you, and through you.
Now, as you continue to mentally project yourself into the speaking scenario, and as you continue to notice and accept the sensations inside of you, start practicing your speech. Although most of your attention will transfer to the actually process of speaking, just keep some accepting awareness on the sensations arising within you as you speak. You can look around the room, imagine yourself making eye contact with your audience, and just be aware of the feelings you notice on the inside as you recite your speech. You don't need to describe the sensations as before, just keep your accepting awareness on them as you practice your speech.
After finishing your speech, If you've noticed any of the sensations
becoming quite intense, that would be a good time to close your eyes and
apply the first exercise to them.
Mental Exercise #3 to Conquer Fear of Public Speaking:
The first two exercises will enable you to manage your fear of public speaking. The more familiar and comfortable you become with the energies in your body, the easier it will be for you to blast through you presentation without being pulled down by overwhelming anxiety.
For this last exercise, we'll demonstrate a technique of channeling your nervous energy into other forms.
First, please write a list of the possible negative outcomes that could result if you don't give your speech. For example:
- If I let my fear of being judged by others prevent me from speaking,
then I may not be able to complete this class (or get the promotion,
or make the sale, or get the raise).
- If I let my fear of public speaking prevent me from advancing in life, I'm letting myself be cheated out of something that I probably deserve just as much as anyone else.
Now, imagine that there may in fact be people in your audience that are waiting to judge you, put you down, insult you - people who are hoping that you'll fail so that they'll look better than you. How does that make you feel? It should make you feel ANGRY! If it does, GOOD! With this possibility in mind, try practicing your speech while at the same time generating a bit of anger. Really feel a sense of disgust with these people in front of you. Imagine that their judgment might prevent you from achieving the life you desire. Get mad on the inside, as you speak calmly, confidently, and deliberately on the outside. Nervousness and anxiety are simply our instinctual "fight or flight" responses. This time, you'll fight. Transform your nervous energy into mental aggression.
Although this exercise is a bit "negative" and "hostile" in nature, it's a good place to begin learning how to transform your nervous energy into more proactive forms. Until you become able to go through your public speaking fears, there is a very real possibility that your fear will prevent you from getting where you want to be in life. So let yourself feel a little angry.
With time, as you get more comfortable with your energies, you can experiment with transforming your nervous energy into something more positive. For example, write a list of all the possible positive outcomes that could result from your speech:
- By completing this speech, I'll be more likely to get a good grade
(or get the promotion, or get the sale).
- By completing this speech, I will be confronting one of my greatest fears and will become a stronger person.
These are just some examples. Whatever the possibilities are for you, how do those possibilities make you feel? Excited? Great! Excitement is closely related to nervousness (think about it, one person goes on a roller coaster and is full of fear while the other is full of excitement - however, the actual sensations within both these people are quite similar). Try practicing your speech while keeping those positive possibilities in mind and channeling your nervousness into a sensation of excitement, joy, or something positive.
You are now armed with some powerful tools to manage, and soon conquer, your fear of public speaking. Keep in mind that it is very important that you actually practice the exercises above (you cannot just read them!). Furthermore, don't expect to completely overcome your fear of public speaking - that it not the goal - even professional speakers feel some nervousness and fear while speaking. So when the time comes, let those sensations of nervousness be where they are, and just do it! Each time you make a speech while applying these new skills, the whole process with become a bit easier.
I wish you the best of luck and sincerely hope that this information helps in your quest to move beyond the crippling effects of speech anxiety. If you get a chance, I'd love to hear your feedback, personal story, or any suggestions.
| This program is based on principles that I teach in the MC2 Method audio program. If you find any success at all in the approach described above, the MC2 Method teaches some excellent ways to truly turbo-charge your efforts. |
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