Hints on overcoming speech anxiety

It's something many of us face at some point in life, and something we tend to dread: speaking in public.

There are ways to help handle that stage fright, however.

Staff Writer Bernie Delinski talked with Stephanie Montgomery, a speech instructor at the University of North Alabama, about tips on containing speech anxiety.

Q: Is it a common trait for people to get nervous about speaking in public?

A: Oh, absolutely. It's very common, particularly if you're not used to doing it.

Q: What are some ways to reduce that fear?

A: One of them is to get experience in actually speaking. You can take a speech course. A professional organization called Toastmasters is a great resource. I recommend you just use any opportunity to get up and give speeches. I know that sounds crazy for someone with anxiety, but it helps.

Q: Does the amount of preparation for a speech help reduce anxiety?

A: It can make a big difference. Generally, each minute of speaking time actually requires about one to two minutes of preparation time. Really good preparation can reduce your anxiety up to 70 percent.

Another thing that can cause anxiety in speakers is if they are actually giving themselves a negative self talk, such as, "I'm not going to get through this. I'm going to embarrass myself." You need to change that irrational statement to a rational statement; something to the effect of, "You know what? I might make a mistake, but so what, everybody does. Just think positively. Think, "This is going to be a good thing." Speakers who often speak say they enjoy doing speeches.

Q: Some people have trouble regulating their breathing when they have to speak. Can anything be done to help with that?

A: You can do breathing techniques to help you calm down physically. You can do exercises like tensing your muscles and relaxing them. One thing people find extremely helpful is any kind of exercising. Go for a brisk walk or something, and just release that energy.

One thing I also tell my students is to fake confidence, if you don't have confidence. Smile, throw your shoulders back and just fake it.

Also, be receiver-oriented. Focus on the audience instead of yourself: "Do they understand what I'm saying? Do I need to explain it thoroughly?" and those types of things.

Q: Can speech anxiety affect any speaker?

A: I suffer from speech anxiety. Sometimes I get those first-day-of-class jitters, and I've been teaching for 10 years now. But you can make it work for you, because all of a sudden you have some real high energy.

Also, think of it as a positive experience, because actually it is, and people who ask you to speak can help improve your success in business. Your face is out there for people to see.

I also recommend you constantly practice your speech over and over. Get it down, but don't memorize it. A lot of people will try it memorize it, but that's not good, because it comes across as rehearsed.