Who's Afraid of Speaking in Public?

by Maureen Merrill

All of us, I guess. It's said that the idea of standing to speak in front of others induces more heart-pounding panic than the dread of death and snakes . . . maybe even taxes.

This aversion is only – well, natural. Researchers find that simply being looked at produces a heightened state of anxiety. Nerves tingle, skin temperature rises, the heart quickens. We know it as the fight-or-fight instinct, and psychologists call it arousal – which still doesn't make it a good time.

In experiments, people asked to perform simple tasks make more errors when a witness is present. Even those who have learned to perform very well in front of others – say, professional athletes, stage performers and even professional speakers – are known to experience nausea, sweating, dizziness and disorientation before actually getting to work.

Now that I've cheered you up, what are the best ways to deal with our natural fear, hesitation or dislike of speaking in front of others?

Identify your speaking challenges.

You can't improve what you're not aware of. Listen to yourself on audio tape or CD. (If you don't know what to say, simply describe out loud what you did yesterday or on your last vacation.)

Make an audio-visual recording of yourself speaking, and watch it. I know, this can really make you squirm! Difficult as it may be, it's one of the most effective things you can do, because it helps you see exactly what you want to change.

Desensitize yourself.

Practice whenever you can. Even a bit of speaking in front of family members, best friend, co-workers or poker group will help you get used to those eyes on you.

Look good up there.

It's as Mom, or someone, told you: Confidence increases considerably when you're dressed appropriately, and looking your best. Listeners grant more credibility to a speaker who makes a good visual impression, because their perception of your speech is mostly determined by what they see. (While what you say is indeed important, it may not be heard if the visual part of your message is off. But that's another column.)

Improve your voice.

If you aren't happy with the sound of your recorded voice, you may be speaking from high in your chest, from your throat or even through your nose. While driving or on your bike or walking, practice taking deep, full breaths, voicing full, rounded sounds that come from your lower chest and diaphragm as you breathe out. As you deepen and round out your tone, you will feel more confident and commanding.

Keep your major purpose foremost in mind.

When you get a chance to speak, stay in touch with the reason you are speaking, and keep in mind your desired outcome. Part of our trepidation comes from being overly concerned with how we come across, of course. When we remind ourselves that we're speaking not just to speak, but as part of a larger commitment, it helps us get out of our own way.

Get speech coaching.

You saw this coming! As you already know, it takes concentrated practice and specialized instruction to perform well at anything with people watching. When we look at environments that demand high levels of personal performance – such as professional athletics, music, acting, and politics – we can clearly see the value of group or individual coaching. Speaking in public warrants the same level of professionalism.

Finally, consider yourself a pro.

In a sense, all leaders are professional speakers. We want to be clear and persuasive when we address customers, inspire teams, face television cameras, or stand before community groups and government boards.

The fight-or-flight response, which creates our aversion to speaking in public, is a natural form of energy. It's powerful, but it doesn't have to be in charge.