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Presentation Anxiety: What is it and how do you cope with it?

 
 

Presentation Anxiety (also known as Speech Anxiety or Public Speaking anxiety) is a type of Social Anxiety Disorder in which someone may feel nervousness ranging from manageable to debilitating in regards to speaking or performing in front of a group of people according to  Arlin Cuncic’s article “How to Manage Public Speaking Anxiety.” It is one of the most common social anxiety disorders. You may experience a general anxious feeling or you could experience various physiological reactions such as sweaty palms, dry throat and difficulty breathing, to name a few.

Why does it happen?

Humans have an evolutionary response that we acquired to protect us from predators and in modern times, those fight or flight responses get activated in anxiety producing scenarios. When stressed or anxious the chemicals adrenaline and cortisol get released and lead to shaking, a pounding heart, dizziness and more in a public speaking setting.

So how do you manage performance anxiety? Some more extensive and long term things you could do to help manage are systematic desensitization and cognitive behavioral therapy.

Systematic Desensitization is a type of classical conditioning where you imagine yourself in various fear-inducing situations and use relaxation techniques to calm yourself down. Once you’re able to calm yourself down in those fictional scenarios, you can use those same techniques in real life anxiety-triggering situations. Some relaxation techniques include deep breathing, progressive muscle relaxation, and, as suggested by Nancy Duarte in her article “Overcome Presentation Anxiety Easily with These Steps,” visualization. In addition to therapy, if your anxiety is severe enough where it inhibits your ability to function, medication could help. Always talk to your therapist first before deciding to get medicated as it is generally the last resort.

Shorter term solutions to help with presentation anxiety in the meantime, suggested by The University of Iowa’s Counseling Services, include being extra prepared for the public speaking or performance on the day of your presentation. Choosing a topic that genuinely interests you will increase your chance of remembering the material you are presenting.

Try to choose a topic that genuinely interests you (if you can) because you’ll be more likely to remember the information. Which leads to the next tip, if you’re in a general public speaking scenario, don’t script your speech. Instead, you should just write down some key points that you want to cover if you need help jogging your memory. Reading straight from a script would not be enjoyable for you or the audience. Get adequate sleep the night before, know your audience, become familiar with the venue and request accommodations if you can. Don’t eat too close in time to your presentation, dress comfortably, go to the restroom before you go on stage and bring a glass of water with you. Use humor and slow down your speech if need be. The Last step to help you prepare for public speaking or a performance is practice. Practice makes a more prepared and better you!

~ Divine Ikpe

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