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How to not stress out about speaking up
Handle your nervousness and anxiety before a big speech or discussion
Many people experience anxiety and stress before big events such as public speaking and job interviews. Some of them perform better with some anxiety, but others become distracted by their fear. What is happening to our body when we feel anxious? How can we reduce the anxiety and perform well at an important event?
Physiological responses to anxiety
By Sachiko Miyakawa smiyakawa@kansan.com
Rebecca Lo easily becomes scared in front of many people. At a piano competition when she was younger, she became so nervous that she started playing the piano without sitting down on a chair. Now, in college, she still feels uncomfortable giving presentations or speaking in class discussions.
Some people experience physical discomfort, such as sweating, blushing and shaking, in response to anxiety. This is the body's reaction
"When I'm nervous, I get really painful stomachaches and I'm unable to think," says Lo. Coffeyville junior.
If such physiological responses bother you, Pressman recommends restorative activities, such as spending time outside or some quiet time alone, which can help decrease stress hormones and blood pressure. She says exercise is also a "great stress-buster;" as is getting enough sleep.
Deep breathing and muscle exercise right before the event can also relax the body and
to the anxiety, triggered by the sympathetic nervous system, says Sarah Pressman, assistant professor of clinical psychology. When people are worried or upset, their hearts beat more quickly and blood pressure increases. The system also makes people sweat or get sweaty palms to cool down their bodies. Pressman says the body function's original purpose is to divert energy and blood flow to the muscles to help physically fight off enemies and prepare for a safety threat."The problem is that, these days, the kinds of stress that we respond to don't require this kind of increased energy and cooling down of our body," says Pressman, who specializes in health psychology.
relieve stress, says Bridget Biggs, assistant professor of clinical child psychology.The muscle exercise consists of tightening and relaxing the muscles. For example, hand muscles are relaxed through clenching the fist, opening the hand and releasing tension.
How to reduce fear
The fear of failure can create nervousness and anxiety. Lo, the Coffeyville junior, says she's usually sociable and outgoing, but becomes shy when she has to speak in class or give a presentation. Many people have the desire to please others and they worry about other people's judgments. Removing those fears and increasing confidence help people feel comfortable about public speaking, says Michael Eidenmuller, associate professor of communication at The University of Texas at Tyler. The key is good preparation and rehearsal, he says.
Photo illustration by Jerry Wang
Butterflies galore! Becoming a nervous Nellie before making a speech in front of a class or participating in a class discussion is common. Practicing in front of a mirror helps conquer or alleviate this fear.
Rachel Voorhies doesn't like getting attention in front of a group of people, especially when she gives a presentation. Studying foreign languages, however, helps her feel more comfortable in such a situation, says Voorhies, Fayetteville, Arkansas, graduate student. She's studied Chinese for four years and lived in China, which made her less afraid of making mistakes and feeling embarrassed in front of others.
Other types of fear regarding social situations and interaction with others can be overcome through the exposure to the fear and practice to deal with the situation, says Biggs, the assistant professor of clinical child psychology. For example, if people worry about a job interview, they can practice with their friends by simulating the interview.
Lo still feels anxious when speaking in front of many people, but starting a band with her friends improves the way she handles her anxiety, she says. Lo plays the guitar and piano, which makes her more confident when performing on stage. She says being around her friends also relieves her anxiety when playing at the band.
Like Lo's experience, with more social support people tend to respond to stress less
severely and cope with it better, Pressman says. Social support includes having a friend to talk to about problems and having someone who can give them help when they need it.
Many times, social anxiety can be solved through an individual's effort, but Biggs recommends consulting a psychologist if the anxiety and shyness impair a person's ability to function in everyday life. If people avoid attending classes or social situations, this may be a sign of social anxiety disorder.
Preparing for successful presentation
To prepare for public speaking, try the following method, suggested by Michael Eidenmuller; associate professor of communication at The University of Texas at Tyler.
Stage I: Verbal rehearsal
Use the outline and rehearse your entire speech aloud. Spend two to three hours to practice for a four to eight minute speech.
Stage 2: Nonverbal rehearsal
Stand in front of a mirror and rehearse your introduction aloud while looking at yourself in the mirror. This will make you aware of making eye contact and effective facial expressions. Practice this for 40 minutes.
Stage 3: Rehearsal with friend
Stand in front of a friend and rehearse the entire speech just as you deliver a speech in class. Ask your friend not to say anything while you speak. Make eye contact, facial expressions and hand gestures to build the psychological connection between the speaker and audience. Make sure to enunciate your voice and avoid saying "like," "um" and "you know." The stage enhances your speech delivery.
May 7,2009
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