COPING WITH SPEECH ANXIETY

WHAT IS THE FIRST FEELING YOU GET WHEN YOU THINK ABOUT GIVING A SPEECH?

WHY CAN YOU EASILY SPEAK IN FRONT OF A FEW BUT FIND IT DIFFICULT TO SPEAK IN FRONT OF LARGE AUDIENCE?

TYPES OF STRESS

• nervousness shows that you care about what you are doing
• we need to channel energy into the speech
• stress is only a problem when out of control

  1. Baseline Stress

  • baseline stress is the average stress level at any given time
  • with practice baseline stress can be modified
  • how can it be modified?-- through biofeedback, change in diet, sleep patterns and preparation techniques

  2. Critical Stress

  • critical stress is part of baseline stress
  • critical stress is fixed point at which apprehension causes performance to suffer

  3. Trait Anxiety and State Anxiety

  • trait anxiety is genetically acquired and is linked to baseline (trait is a natural tendency to be a certain way-you may tend to be a cool, calm collected type or a nervous worrier, or any variation between)
  • state anxiety-when a task that is negatively perceived is assigned-as time passes individual reverts to baseline; but as task approaches anxiety increases

SPEECH ANXIETY FACTORS

1. The Audience
• our culture tends to link good articulation to intelligence -
• generally, we are more relaxed in front of few
• why?--the stakes are lower
• you have to shift from thinking of failure in front of large group to success in front of many
• makeup of audience is important-may feel less intimidated in front of audience below your academic/professional level
• how well do you know them? -friends are more forgiving
• seating arrangements can affect -remember most audiences are friendly
  
2. The Subject
   • the better you know the subject ,the more interest you have in it
   • find subjects that you are passionate about-loves, hates, desires
   • the more passionate you are,the less you will have to depend on notes
   • practice -you must fully understand the subject- be confident
   • aim to present in an interesting way comprehensible
   • pitch content to level of audience
   • pick subjects of interest to audience
   • remember if you are not interested, your audience will be even less interested
3. The Speaker
   • making mistakes is part of learning
   • speaking is a collection of skills that can be learned
   • remember you are your own harshest critic
   • adopt a positive attitude- Kreskin
   • audience prefers speakers who are human, natural spontaneous

Speech Anxiety Symptoms

Flight or Fight

• adrenaline and/or epinephrine are released to bloodstream
• result:speeds heart-raises Blood Pressure--> outward evidence of stress
• after assessing a situation you will quickly choose Fight or Flight -
• if you choose flight you will speed through
• if you choose fight you may struggle with every word-speak even slower
• instead choose third option- accept task with neither but positive attitude

Physiological Responses

• Blush/Perspire Dry Mouth/Shiver
• Hyperventalate-need more O2-dizzy
• Stutter/Stammer-cause by breathing patterns
• Butterflies/Fidgeting Psychological Responses
• Disorganization Memory Loss Disorientation

CONTROLLING SPEECH ANXIETY

• learn to control physical and emotional factors-donÕt avoid the problem
• the way to get over a fear is to face the fear and find that no negative consequences follow the perceived fear

1. CONTROL OF PHYSICAL FACTORS

Dress

• dress well appropriate/comfortably
• audience will be more receptive if you are comfortable with self

Exercise

• do light exercise to relieve muscles-isometric exercises

Biofeedback

• control normally involuntary process by making them evident through concentration

Familiarity with Audience

• get to know them-who are they? what do they like/dislike? what interests them? Here they are your classmates--they are on your side!!

Breathing and Delivery Techniques

• practice breathing techniques
• practice speaking in front of mirror
• don't forget to breathe- you don't have to say your speech all in one breath!

Remembering your speech-Mnemonic Devices

• use symbols, anagrams to remember key points
• there is nothing more boring than watching someone stare at a page and read

2. Control over Emotional Factors

Preparation

• self doubt is enemy
• outline-rehearse-try speech out on friend
• know your material not just memorize-understand

Visualization

• mentally run through the speech in quiet place
• anticipate any problem parts
• see success

Audience Desensitization

• begin practice speech with one person in room
• at intervals add more people

Systematic Desensitization

• relax various muscles then visualize increasingly challenging speaking situation
• visualize until success

Videotape

• playback and look for things to improve

Confront Anxieties

• what is worst that could happen? ( We like you!!!)

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copyright 2003Karen E.Hamilton