Irrational fear of public speaking is a very common problem. The subtleties can be different: people are afraid to make a reservation, start stuttering, forget the text, etc. But the basis of fear is the same: condemnation and ridicule from the public.
Instructions
Step 1
Understand that fear of speaking is irrational. You are not in danger of a serious illness and even more death if you forget a few words from the speech prepared in advance, so the point is not in the instinct of self-preservation. By focusing on your fear, you make it stronger. Close your eyes, imagine the machine that gives rise to your fear of performing. Approach it, grab the switch with your hand and jerk it down sharply. Feel how your fear writhes and dies, how it loses power over you.
Step 2
Recognize your right to fear, do not drive it deep, do not hide it. You have the right to be afraid regardless of your gender or age. Shine fear in the face, taunt it, take it out of the depths of the subconscious. Imagine an audience full of people. Transform your frightening audience into something funny or helpless: babies, cartoon characters, cute kittens. They will not harm you because you are stronger than them.
Step 3
Subdue the audience. Prepare a few phrases ahead of time to prove yourself power over your audience. For example, you might quote a scholar and ask participants to write down this important thought. In the context of your speech, you can include the requirement to look out the window or at the board behind you. See how the listeners follow your order and understand: they are in your hands, they obey you and cannot harm you.
Step 4
Monitor your condition. If even at the thought that you are about to perform, you feel alarming symptoms, then you are starting a panic attack. Symptoms can be different: dizziness, a sharp increase in pressure, weakness, sweating, tremors, increased breathing and heartbeat, etc. Thus, your body protests against stress, forces you to avoid situations in which it may arise. If the panic attack manifests itself repeatedly, it is recommended to consult a psychoanalyst.
Step 5
You can try to manage your panic attack yourself. Imagine that you are speaking to an audience. If you feel unwell, try to calm down. Breathe evenly, short inhalation and long exhalation. Tell yourself that this condition is not dangerous, that you are ready for it and can cope with it. Listen to your breathing. Smile, sing, dance, talk to someone, laugh in the face of fear. If you can handle your panic, it will be easier next time. And soon you will forget what a fear of speaking is.
