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Public speaking is one of the most fear-inducing activities that people can do. It's right up there with spiders, snakes, and heights. For some people, the fear is so great that they will do anything to avoid speaking in public. This can include skipping class, turning down job opportunities, and avoiding social situations altogether. If this sounds like you, don't worry – you're not alone.
Understand the physiology of fear.
Fear is a complex emotion and physiological state. Through scientific studies, we know that fear is the result of a "neural circuit" which begins with an environmental stimulus or trigger and ends with the physical reaction caused by the release of chemicals in our body. Neurotransmitters such as epinephrine (adrenaline), norepinephrine (noradrenaline), and cortisol are released during high stress. These neurotransmitters not only prepare the body to take action against the perceived danger but also affect brain activity, including memory functions related to later habit formation. Some researchers believe this neurological response evolved as a way for humans and animals to remember how to avoid previously encountered dangerous situations to survive them more effectively next time.
Evidence suggests that excessive fear can also be learned through a process known as "anxiety sensitivity." Like fear conditioning, anxiety sensitivity is a type of learning in which a stimulus leads to a response: those who experience excessive fear from internal stimuli such as physical symptoms often develop panic attacks. This occurs because the brain associates these physical symptoms with danger instead of just physiological changes that everyone experiences during stress or heightened arousal. In turn, those who have experienced repeated panic attacks learn to avoid places where they might feel vulnerable as a way to reduce the risk of future attacks.
How does fear manifest in the body, and what are the symptoms of a "fear response"?
Fear is an emotion that evolved to protect and ensure the survival of animals and humans. Fear is a complex experience involving responses from multiple areas of the brain, including regions involved in emotional processing (amygdala) and cognition (prefrontal cortex). One of the most common emotions experienced by people across cultures and throughout history, fear can provide vital information for determining what is dangerous and how best to respond. At the same time, excessive or inappropriate fear can be detrimental to one's health and well-being, especially if it persists over long periods of time. It has been suggested that anxiety disorders arise when standard fear mechanisms go awry, leading to excessive or prolonged fear responses.
Signs you are experiencing excessive fear:
- Unwarranted fear of harmless things or situations
- Fear that is excessive for the situation
- Fear or anxiety that disrupts your life, e.g., fear prevents you from going to school or work, frequent panic attacks interfere with daily activities, etc.
When fear becomes excessive, it can be debilitating and prevent an individual from pursuing their goals. Excessive fear can also lead to anxiety disorders, social phobia (fear of interacting with others), agoraphobia (fear of public settings), obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD; excessive fear caused by trauma), and even panic disorder.
Identify your personal fear triggers when speaking
It's not easy to put ourselves in a position where we might feel fear—and maybe even panic. It takes a lot of courage to step out of our comfort zones, and when we're doing something scary, our bodies can go into a fight-or-flight response that triggers excessive production of adrenaline. This is normal, but it can also hinder us from performing well in high-pressure situations like public speaking.
What causes fear during speech situations?
People who suffer from excessive fear during speech situations are often afraid of stuttering, experiencing excessive fear, or what they might say next. On the other hand, the body responds to excessive fear by increasing blood pressure and heart rate. As a result, people may experience sweaty palms and shaky legs after speaking. In some cases, excessive fear can be extremely debilitating for those affected.
Speech anxiety is known as a conditioned response since it is associated with certain environmental cues that trigger this reaction in the person who suffers from excessive fear when speaking. An understanding of where this excessive fear comes from can help improve coping skills for dealing with these reactions in public settings such as school, work, and social settings. Two of the most common sources for excessive fear when speaking are the fear conditioning model and anxiety sensitivity theory.
Visualize yourself giving a successful speech
Whether you're speaking in front of your classmates, giving a speech as part of company training, or even delivering an important presentation to investors, fear can certainly be a factor. What should you do if excessive fear stops you from successfully communicating your message?
1. Get some background information on excessive fear and anxiety sensitivity
2. Understand how excessive fear is conditioned through learning experiences
3. Learn techniques that will help reduce excessive fear
4. Read about the effects excessive fear has on communication skills
5. Outline steps for preparing yourself to speak despite excessive fear
6. Consider the things that contribute to excessive fear
7. Examine ways of overcoming excessive fears at their root so they don't come back again
Excessive fear of public speaking – termed glossophobia – is a highly common phobia that can cause you to avoid situations in which you'd normally be expected to speak. In these circumstances, excessive fear can manifest as symptoms such as excessive sweating, nausea, trembling, and stuttering. The source of excessive fear usually stems from a traumatic experience or series of negative experiences related to your speech abilities. Once excessive fear becomes established through what's known as conditioned learning, the only cure is by building new associations with speaking.
Practice your speech in a safe place with people who support you
Get used to speaking in front of a group slowly, or you'll be overwhelmed with fear at first. Start with shorter speeches. The team from Harvard suggests that speakers work up 1 minute at a time. As you get better, slowly increase the length of your speeches.
The next time you speak in public, use these tips to help reduce your fear and panic. You may still feel anxious but following these techniques should help you feel more in control and present effectively. Don’t let fear keep you from reaching your goals – face your fears head-on and see how much progress you can make! What strategy will you try first?
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