You are not alone.
According to the National Institute of Mental Health, approximately 74% of people suffer from speech anxiety to some extent. This fear of public speaking can significantly impact our personal and professional lives. It can cause avoidance behaviors like declining speaking engagements, not accepting promotions, or skipping presentations.
It’s estimated that around 15 million people deal with glossophobia daily, with a noted increase in the number of individuals identifying with this fear over the years, from 20 million in 2016 to 40 million in 2020. It’s a lot, and as you can see, it’s a very common issue.
Dealing with stress is a complex topic that often requires working on it from different perspectives. The good news is that there are some tools available to help you learn to manage stress. One of them is relaxation techniques:
1. Schultz's Autogenic Training
It’s a relaxation technique that involves self-suggestion to induce a state of relaxation and reduce stress, focusing on bodily sensations to achieve a calm mind.
2. Tension & Trauma Releasing Exercises
TRE are a series of exercises designed to release stress and tension from the body by inducing a self-controlled muscular shaking process, which naturally calms the nervous system.
3. Progressive Muscle Relaxation
Focuses on tensing and then relaxing each muscle group, enhancing awareness of physical sensations and promoting relaxation.
4. Mindfulness Meditation
Involves paying attention to the present moment, observing thoughts and sensations without judgment to reduce stress.
5. Alexander Technique
Focuses on improving posture and movement to reduce physical tension and enhance ease of movement.
6. Breath Focus Technique
Encourages focusing solely on the rhythm of your breath, leading to deeper relaxation by diverting attention away from stressors.
Conclusion
Whether you want to improve your public speaking skills, manage stress, or overcome imposter syndrome, incorporating these relaxation techniques can be a game-changer.
Did you try any of those?
Source:
National Institute of Mental Health. Specific Phobia.
Should you care what other people think about your presentation?
Does everyone have to like your presentation? Should you care? We all want to be admired, accepted, and liked. Is it always possible? How much should you adjust?
Why are you not getting better at public speaking?
Your beliefs can be the biggest obstacle, not external circumstances. Very often, the biggest hurdles aren’t just about skill or practice but the mental barriers we unknowingly uphold. How to deal with them? Read the article.
How does your mind trick you?
From an evolutionary point of view, having opinions, beliefs, typical patterns of action or assessments has its justification. Mechanical behavior has both negative consequences and also positive ones.
They shorten the time for making decisions, which can be an energy-consuming activity. It would be hard for us to function if we had to wonder every morning whether we should stop at a red light, whether we could touch a hot pot, or whether walking along a dark street at night, it is worth making new friends with a person carrying a knife.
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Hi. Welcome to my blog 🙂 I’m a psychologist and public speaking trainer. In 2021 I was chosen as one of the top 11 public-speaking coaches worldwide 2021, according to the Coach Foundation ranking. I work as a TEDx coach and Head of Speakers at TEDxZurich. I also help, among others, lawyers, vocalists, actors, lecturers and business people in preparation for their speeches in front of hundreds of people in the audience, as well as in conducting small meetings or presentations. For many years I worked on controlling the stage fright that kept me awake at night. I was singing and dancing in a Cuban musical. I have always wondered how to manage the internal critic, not to worry about the opinion of others, and how to build a real sense of confidence on stage. Now I know the answer.
Recently, I have given countless interviews, which made me aware of the importance of confidence in front of the camera. Having been involved in music since the age of 10, I know how stressful it can be to present to a wider audience. By combining my business and music experience, I can guide you through the process of changing direction towards your dreams. Based on my vast stage experience, I have gained the ability to provide adequate tools and methods of coaching that will support your development.