For some, a raucous audience, a lonely stage, and a spotlight zeroing in on a microphone is a pretty terrifying image. Public speaking is often cited as the world's most common phobia, beating out trips to the dentist, spiders, and even death on the list of biggest fears .
Ladies and Gentlemen, (gulp) — Why it Matters
Research suggests the fear of public speaking can stem from poor self-image . Studies show people who think negatively of themselves tend to experience more anxiety when reciting a speech, believing that they will appear more anxious— and perhaps vulnerable— to others . It seems combining anxiety with the fear that everyone’s watching makes the eye twitch, sweaty brow, and jittering hands-reaction that much worse!
Typically, people with normally low levels of anxiety get nervous before speaking but begin to relax once they get started. People with normally high levels of anxiety, however, are also anxious when they start speaking, but their apprehension only gets worse as the speech goes on. As the anxiety intensifies, the body experiences a surge in stress hormones, which encourages a fight or flight reaction. Watch out— we’ve reached the point of no return!
Take a Few Deep Breaths — The Answer/Debate
Although public speaking usually poses no physical danger (well, except for the occasional freak accident), this social phobia can have some very real consequences. For some people, it causes the palms begin to sweat, knees to buckle, and stomachs to run amok with butterflies. Those with an extreme fear might suffer from actual panic attacks, although it is unclear if the attack is the cause or the consequence of phobia .
But though the fear or speaking might be crippling, there are ways to overcome the phobia. A stiff drink might take the edge off for some, although research suggests it could actually exacerbate anxiety for more people than it helps .
Not up for drowning anxiety with booze? There are lots of safer, sober ways to overcome that fear, too . Cognitive therapy techniques before a speech— like deep breathing exercises, concentrating on the material, and plenty of practice to build confidence— have also been found to effectively calm nerves. And while a few cocktails before a big speech might seem like a good way to relax, it’s probably best to save the alcohol consumption for the celebration afterwards!