By Nelson Binggeli, PhD
(1) Modify unrealistic standards for performance: Allow for imperfection and mistakes. Relatively few people are polished public speakers. Very few people do not feel any nervousness. Set your initial goal to be an average or adequate public speaker. Then, once you gain more experience, you will become more comfortable and improve your skills.
(2) Modify beliefs about other’s evaluations and the consequences of these evaluations: Other people are not nearly as harsh in their evaluations as you are in your evaluations of yourself. Other people recognize that there is a normal variation in public speaking ability. They are not likely to make a global negative evaluation of you based on your abilities as a public speaker. Even if someone thinks you did a poor job of public speaking, so what?! You don’t have to be perfect, or even skilled, in all areas.
(3) Don't be afraid of the physical symptoms of stress and anxiety: Physical symptoms (such as increased heart rate and muscle tension) are normal reactions to a stressful situation and are not dangerous. Do not be overly alarmed by them. They do not mean that you are losing control.
(4) Learn relaxation skills: Learn and practice diaphragmatic breathing and progressive muscle relaxation (PMR). Avoid hyperventilation when speaking. Take your time, speak slowly, and relax.
(5) Prepare, but don't over-prepare: Make a logical outline of the major points you want to make, and practice delivering these points. For most purposes it is not necessary or desirable to script your speech word-for-word. In fact, if you try to adhere to a “perfectly” written script, you are more likely to make “mistakes” that will increase your anxiety.
(6) Change the focus of your attention: When speaking to a group, many people are overly focused on worrying what other people are thinking about them and how well they are performing. This causes them to focus their attention on monitoring and critiquing their every move. This is terribly distracting from the task of speaking. Instead, they should shift their focus to the task itself- conveying information to the audience. Mindfulness training can help strengthen your ability to shift your focus of attention.
(7) Re-evaluate past performance "failures": Re-evaluate past performances in terms of what you did right, rather than focusing on what you did wrong.
(8) Construct self-statements to remind yourself of principles of adaptive functioning: For example: “Focus on the material, not on myself” “I don’t have to be perfect." "My judgments of myself are likely to be far harsher than those of my audience." “Don't be afraid of physical symptoms."