September 1, 2006
Do Public Speaking and Panic Attacks Have to be Like Peas and Carrots?
While looking at facts and statistics related to public speaking and panic attacks may lead many to believe that the two are inseparable, the real truth is that public speaking doesn't necessarily have to lead to an insurmountable level of dread. And with the information you'll find throughout this article, you'll be better prepared to meet your public speaking goals without having to worry about, well, worrying about it!
But before we can really give you the keys to successfully managing panic and anxiety when it's time to engage in public speaking, it's first necessary to figure out what level of anxiety speaking in public inspires in you.
Panic Attacks: A Broad Definition
By definition, a panic attack is an intense and sudden feeling of fear and anxiety that is often associated with physical symptoms such as rapid heart beat, trembling, shortness of breaths, feeling pins and needles as well as the possibility of feeling faint. The on-set of a panic attack may leave you in fear that you'll suffer to the point of collapse or even death. The worst of panic attacks lasts about twenty to thirty minutes and are often a series of recurrent, unexpected episodes of severe anxiety.
Of course, not every "panic attack" is a true panic attack, and anxiety of public speaking can come in various forms. Indeed, when it comes to public speaking, there are many different names you might hear in conjunction with this anxiety. There's performance anxiety, stage fright, panic, phobia of public speaking, speech anxiety, speech phobia, and of course, just plain shyness. Of course, it should come as no surprise that there are so many different names for the fear of public speaking when you take into account the fact that in the United States and the United Kingdom, the fear of public speaking is greater than the fear of dying!
What's The Big Deal?
Statistics like that can leave you wondering why the fear of public speaking is so overwhelming across the board. A great deal of the problem stems from the fact that there are increased trends for even ordinary people to have to offer speeches, reports, and presentations in front of groups at work, school and other arenas of life. And most ordinary people feel woefully incompetent when it comes time to inform a crowd, even when they're highly qualified and successful members of their industry or organization.
The fear of public speaking stems from our natural ingrained flight or fight instincts. And while speaking in front of a crowd isn't exactly a threat to our survival, it IS a very real perceived threat to our egos, confidence and capability. When suddenly called upon to confront a crowd, you may find yourself experiencing any (or any combination) of the following symptoms:
- Shortness of breath
- Inability to speak
- A shaky voice
- Sweating
- Inability to make eye contact
- Rapid breathing
- Nausea
- Blushing or flushing, or
- Shaky hands and/or knees.
By learning to identify your own symptoms, you'll be better able to gauge your level of anxiety in regards to public speaking. You'll also be able to identify key areas of physical or emotional response that require attention or modification.
Tips for Separating Public Speaking and Panic Attacks…
There are many tips and tricks that you can use to your advantage as you set out to remove fear from public speaking.
The first of these is to truly learn and accept the fact that public speaking is NOT inherently stressful. And how can you do that? By simply studying other public speakers that you admire or wish to emulate. Seek out individuals that enjoy public speaking and learn from their personal tips and ideas that should help you get your own anxiety under control. And of course, never forget that old adage, "Practice makes perfect…"
Another important step for managing your anxiety is to come to terms with the fact that you don't have to be brilliant or perfect in order to succeed. All you have to do is have a message intended to involve and benefit your audience in some way, and success is nearly guaranteed!
In addition, you may want to insure that you're not overdoing things. Your speech shouldn't be a lecture or a dissertation. Instead, try to limit yourself to a maximum of two or three main points, with no more than three supporting points for each one. Structuring your speech according to these principles will make it easier to keep your mind on track, your audience focused and your anxiety down.
Also, don't over exaggerate your role as a public speaker. Try to find different ways of thinking about what you're doing. Consider yourself an informer, an educator, a powerful example, or a sharer of enlightenment. Find new focuses of your role as a public speaker and emphasize those that leave you more comfortable and secure in your own ability.
Learn to relax. And I don't mean just while you're on stage, do it all of the time. Practice methods of meditation, tranquility therapy, relaxation or creative visualization techniques that help you reduce stress and increase the strength and power of both your mind and your performance as a public speaker. Then, once you've mastered these techniques off the stage, you can begin to integrate them into your speaking performances to moderate any symptoms of anxiety that may still plague you.
Finally, always remember that when you're public speaking, your audience WANTS you to succeed! They want you to give a great speech, full of useful information that they can take home with them to make a difference in their own lives and the lives of others. No one came there to have their time wasted, or to waste your time. They want to be entertained, and they want to like you. So, when you're standing up there, about to suffer a panic attack, remember that the audience is on your side.
As with any good thing, time and practice and continued effort are the most surefire ways to succeed in any endeavor, including public speaking. Just know from the start, though, that public speaking and panic attacks don't have to go hand in hand!
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