Whether presenting in front of a large audience or giving the best man’s speech at a mate’s wedding, public speaking causes varying degrees of anxiety in different people.
People who are a bundle of nerves in formal or informal situations dearly wish they could permanently “cure” the nerves they feel.
If public speaking is an Achilles’ heel that you’d like to work on, sessions with a confidence coach could help you beat the butterflies. There is a dual approach: Identify the underlying cause to change your beliefs about public speaking and learn tools and techniques that help you manage your stage presence with confidence.
Causes of Glossophobia
Perception by others
The number one reason public speaking is feared by the majority of people is concern over how one will be perceived. Social standing is valued, and protection from ridicule or humiliation is instinctively sought.
The fear of looking foolish or (insert your fear here) in front of an audience triggers anxiety. It’s what you perceive as the judgmental stares, the appraising looks, the snide sneers, or the open ridicule that causes most of us to pass up opportunities to be in the limelight.
We know that this isn’t preschool, and the audience isn’t made up of well-meaning parents!
Negative experiences in childhood
Past experiences such as forgetting lines during a school play, being pointed out by members of the opposite sex, or getting negative feedback from teachers, can leave a dent on a person’s self-image.
The subconscious begins to associate public speaking with likely embarrassment or public shame, leading to avoidance.
Self-imposed pressure
Perfectionists and high-performing individuals who hold themselves to very high personal standards in the workplace often fear their presentations won’t be as flawless as they expect. This self-imposed pressure magnifies their anxiety.
Unpreparedness
When someone isn’t sufficiently prepared for the presentation, they’re more likely to doubt their ability to handle it. Familiarity with the material and a couple of rehearsals can reduce this fear.
Understanding The Biology Behind Performance Anxiety
When you experience stage fright, your brain and body react as if you’re facing a real physical threat. The amygdala, a small almond-shaped structure deep in your brain, is responsible for threat detection.
The amygdala interprets focused social scrutiny in a presentation as danger, quite similar to the primal fear of being held in a predator gaze. It triggers the fight-or-flight response.
A flood of adrenaline and cortisol, the two stress hormones that prepare the body to either run or fight, is released by these triggers. Sweaty palms, shaky hands, a pounding heart, and rapid breathing are experienced as stress responses, not as personal weaknesses.
The prefrontal cortex, which handles logic, speech, and decision-making, starts to lose control when stress hormones surge. This is why your mind can suddenly go blank or you begin to stumble over words. The brain diverts blood flow and energy to your muscles and not your higher reasoning, because it believes survival is the priority!
The hippocampus, responsible for storing memories and context, records this anxious experience, and if it is particularly intense, the brain remembers it vividly, strengthening the link between “public speaking” and “fear.” That’s why stage fright can worsen after one bad experience.
How to Get Over Performance Anxiety
Overcoming stage fright involves retraining your brain’s responses. You’ll need to coach the amygdala into believing an audience is not a threat.
You could use techniques such as controlled breathing and positive visualisation, which may counteract the stress responses.
There are several strategies for managing the anxiety that comes with stage fright or performance anxiety.
– Know your material well
First, develop a strong command of your topic — trying to “wing it” rarely works and adds to the pressure. Practice in front of a mirror or with a trusted friend. Make your own notes or index cards for reference and prepare for potential questions.
– Relaxation techniques
Small adjustments can also reduce fear. Make eye contact with the audience to ease tension. Try relaxation techniques like deep breathing to calm your mind before stepping into the spotlight. With consistent preparation, anyone can overcome stage fright and perform with confidence.
– Channel nervous energy
Don’t see nervousness as a barrier. This nervous energy is your body’s way of preparing you for a challenge, and when channeled correctly, it can make your public speaking performance a cut above the rest. Label the energy you feel as a helping hand or friendly vibration. I.e reframe it.
– Visualise your successful presentation
Visualisation is an NLP method used by athletes, performers, and accomplished public speakers. Spend time each day imagining yourself delivering your speech confidently. By visualising, you train your subconscious mind to associate public speaking with achievement.
– Establish rapport
Connecting with your audience is another powerful way to reduce anxiety. Rather than speaking to a faceless crowd, engage with individuals like stand-up comedians at a pub. Make eye contact, ask questions, or share relatable anecdotes.
– Physical cues to follow
Simple gestures like a casual scan of the room and briefly locking eyes with different people could turn your presentation into a conversation, making the experience more natural and less intimidating.
– Record your practice sessions
Video feedback gives a perspective that feels different from the in-the-moment experience. You can check if your posture is confident and how your facial expressions come across. Record your practice sessions. It can offer valuable insight. You can spot areas for improvement in body language, tone, and pacing.
Conclusion
Performance anxiety or glossophobia, whether mild or severe, often has its roots in an early life experience.
A person plagued by performance anxiety or stage frightfully is encouraged to work through the issue with a coach, especially if their work requires them to present regularly or be a public speaker.
A confidence coach can work on rewiring your mindset to view public speaking as a part of life and not as a primeval threat.