Overcome public speaking anxiety.

One of the most commonly reported social fears is public speaking.  If you are among those who get anxious at the thought of speaking in front a large group of people, trust me when I say that you can overcome your anxiety and become a great public speaker.

Whether you’re presenting slides, giving a speech or conducting a training, the first thing you need to do is prepare.  I recommend writing out what you want to say in the time frame you’ve been given.  For instance, if you are presenting slides, write out your talking points for each slide.  The general rule of thumb is about 2 minutes per slide.  Don’t read your slides.  Instead, your talking points should call out key points and provide additional context beyond your visual aids.  If necessary, have your manager or someone you trust review your talking points to ensure they are clear and convey what you intend.  Also, ask them what questions come to mind when hearing your presentation.  Then, get ahead by having answers prepared for when these questions come up.

Second, practice giving your presentation, speech, training, etc.…say it to yourself, say it to your dog or cat, say it to your family members.  I can’t stress this enough.  The more you practice, the more confident you will be and the less anxiety you will experience.  You don’t have to state what you wrote word for word, but you do need to convey all your points consistently in the order written and timeframe given. 

Third, get a professional document portfolio and keep your talking points and backup information inside.  If you are at a podium, you can glance down at them if needed.  If not, you can hold your portfolio in one arm, and you can always refer to your talking points if you lose your train of thought.  Since you’ve practiced so much, you probably won’t have to refer to your notes, however they are a psychological safety net to help keep your nerves at bay.  (Tell yourself, “If the worst case scenario happens and I get too nervous, I can always read my talking points.”)

Fourth, prior to public speaking, try to get a good night’s sleep.  Then, on the morning of your presentation, do your best to prevent and expel excess nervous energy.  It is helpful to limit caffeine and sugar intake to prevent overstimulation.  In addition, for some, it is helpful to complete some form of cardio exercise (running, walking, swimming, biking, etc.) to expel nervous energy.  For others, yoga, grounding or meditation activities may be helpful.

Fifth and finally, remember that no one knows you are nervous except you, so just keep going.  Don’t let stumbles derail you.  Just keep going.  Take slow breaths in between your points.  Keep a glass of water nearby and take a sip if you need to regain your composure.  Once you get going, all of your practice will kick in, and you will almost go on autopilot.  As the words come to you, you will gain more and more confidence.  You will find you are able to connect with people in the room as you make eye contact.  You will be able to move around the room more freely.  You will find your rhythm, and you will truly shine in the moment.

The more you speak publicly, the easier it will become.  You will find that you don’t have to spend as much time preparing and practicing; you don’t need your portfolio; and you don’t need to expel nervous energy beforehand.  You will be able to speak off the cuff without issue, and you will be less automatic and more intentional with your words and gesturing.  You will become a natural.

So, don’t let your fear silence your voice.  Follow the steps above, and you will be able to get out of your own way and actually enjoy public speaking and connecting with people on a greater level.