What strategies help manage public speaking anxiety?

The biggest leap in confidence happens when you use words you truly believe in about the things you deeply care about. Find those words and you’ll find your unique voice with a strong authenticity to it. It won’t matter so much whether your delivery is polished and your body language smooth. In my experience, that kind of truthfulness has a very comforting effect on speakers.

One of the best techniques that stuck with me from intelligence school was this: "Remind yourself that as you step up on stage to speak, no one knows more about your subject matter than YOU." This little internal pep talk, is not only powerfully motivating, it is also true! Hold on, hold on! There's always a reader or twelve who cannot wait to remind me that there are plenty of brilliant SMEs out there and they regularly attend speeches by their colleagues, etc. My statement still holds true because, your subject matter in your speech is not entirely scientific, it contains your experience, your opinions and your beliefs. And no one knows more about you than YOU. So, do the work but remember, you got this. They're here for YOU!

Thoroughly understand your topic to build confidence in your knowledge and expertise. Research extensively, organize your thoughts, and rehearse your presentation until you feel comfortable and prepared to speak confidently about the subject matter.

Having a thorough understanding of your topic can significantly boost your confidence. Research extensively and become an expert on the subject. This knowledge will make you feel prepared to handle any questions and engage in discussions with authority.

Practice your speech repeatedly to familiarize yourself with the content and refine your delivery. Practice in front of a mirror, record yourself, or rehearse in front of friends or family to simulate speaking in front of an audience and build confidence in your ability to convey your message effectively.

In my very first Toastmasters speech at world's biggest toastmaster's club, I was voted as the best speaker. During brunch a fellow member complimented me, "Naman, you're a natural on stage." A natural? I had practiced that speech more than 3 dozen time. Yes, more than 36 times before presenting it on stage. It was well practiced and it was anything but natural. A lot of times I see people ask me how they can get better at stage but few actually like the answer. It is all in the practice. There's no substitute to it. More seasoned you become, less time you might need to spend but again, there's no substitute. Practice in front of a mirror, in front of a camera, practice on road while walking, practice with some music. Just Practice!

Verbal Muscle Memory... well, that's what I call it when I practice my speech to often I see it in my mind's eye and hear it in my own voice... It's kinda funny that I even see my scribbles, strike-throughs and emojis in the margins in my head when I finally execute my speech. This brings a private little smile to my face. This is when I know that I am truly ready for anything the audience may throw my way during my speaking engagement. Or if I, and it does occasionally happen, get a random case of the jitters during my speech. My practice and preparation will kick in allowing me to deliver with excellence. So, practice, record, listen, watch, revise and most importantly, have fun! Practice really does make Perfect!

Consistent practice is key to becoming comfortable with your speech. Rehearse as much as possible, ideally in conditions similar to those you’ll face during the actual event. This helps you refine your delivery and become accustomed to your material.

Do you remember Public Speaking class or Toastmasters sessions? Back when it was so hard to speak for five whole minutes? Like, in a row! LOL, wasn't it terrifying? Visualizing success back then simply meant finishing without fainting or saying the word, 'umm', more than the content of your speech. Looking forward, visualizing success is even more important because it helps you craft your content towards that eventuality. This internal model of success becomes the building blocks toward a climactic delivery as you bring your speech to the end, motivating your audience and yourself right up until the curtains close. Is it a mic dropping moment? Who knows... What is most important is that you visualize success and set forth to achieve it!

Visualize yourself delivering a successful presentation with confidence, clarity, and poise. Imagine the audience responding positively to your message, engaging with your content, and applauding your delivery. Positive visualization can help alleviate anxiety and instill a sense of self-assurance.

Positive visualization can be a powerful technique. Picture yourself delivering a successful speech, receiving applause, and feeling confident. This mental practice can help reduce anxiety and set a positive expectation for your performance.

This is crucial. If you focus on what could go wrong, you'll manifest it into reality. Mind is a funny thing. Everyday, visualize every second of your presentation from the moment your name is called to the moment you take back your seat after accepting a thunderous applause. More important than visualizing is feeling what you visualize. If your lips don't break into a huge smile as you visualize crowd giving you a standing ovation then you are doing it wrong. Visualize and feel.

Deep breathing and mindfulness exercises can help you calm your nerves physically. While inhaling, observe your heartbeat getting faster, and while exhaling, observe your heartbeat getting slower. This observation helps you stay grounded and reduce nervousness

While going through Intel school, and honestly even on occasion to this day, I find myself briefing so fast that I forget to breathe. Once you know your information and can present it to the point where you’re not even thinking about it, the next thing to do is focus on breathing. Not only will it slow you down if you’re a fast talker like myself, but it will keep your heart rate down and help your body stop the shakes. If you use PowerPoint to present, I find it is best to go to my next slide and take a deep breath before I begin speaking. This gives your audience a chance to digest the information on the slide and it gives you the perfect opportunity to ground yourself in the moment and shake off the nerves.

Deep breathing exercises can help calm your nerves. Practice taking slow, deep breaths to lower your heart rate and relax your body. This can alleviate the physical symptoms of anxiety, such as shaking hands or a quivering voice.

Charge up your heartbeats a little by doing some quick on the spot cardio before taking up the stage, if possible. Then take 3-5 deep breaths. Meditate for a while if situation permits. Inhale for 4 count, hold for 2, exhale for 6. You'll find yourself far more calmer than you'd have been otherwise.

Not just you, but audience needs to be warmed up as well for a great speech. Ask some questions, ruthlessly challenge their pre-conceived beliefs, make them do some moments if possible. The more your audience engages with you, more you'll be able to see them as your usual friends. Engagement will booast your confidence and reduce anxiety.

Foster interaction and engagement with your audience to shift the focus away from your anxiety and create a more dynamic and participatory atmosphere. Encourage questions, facilitate discussions, or incorporate interactive elements such as polls or group activities to involve your audience and create a sense of connection and collaboration.

Make it a conversation with your audience. Ask questions, invite them with you on stage for an activity, use a poll, etc. This will make the atmosphere and yourself more relaxed

Make your speech interactive by asking questions, encouraging participation, or using humor. This not only makes the presentation more interesting for the audience but also helps you feel more at ease and connected with them.

I often invite close friends and loved ones to my speaking engagements. After my event, in confidence, I ask them for their feedback on how I did. I do not set boundaries, because I really want to know what they saw and heard with no concerns for my feelings about what they might say. One of two things typically happens, if they have not seen me speak, they are very happy with my delivery or they've seen me speak, shared feedback and know that I want my feedback neat no-chaser... And so, I receive a nice laundry list of imperfections or micro-failures that I can choose to correct next time or leave where they are... When I was new to speaking, I wanted perfection (or my definition of it). Nowadays, I am quite selective on what I change.

No speech is perfect. Accept that small mistakes may happen and that they’re a natural part of the speaking process. Don’t let the fear of making mistakes paralyze you; focus on conveying your message as best as you can.

In addition to the above strategies, consider the importance of self-care, positive self-talk, and seeking support from others in managing public speaking anxiety. Prioritize activities that promote mental and physical well-being, practice affirmations to boost confidence, and seek encouragement and feedback from trusted mentors or peers. Remember that overcoming anxiety is a gradual process, and with persistence and determination, you can develop the skills and confidence needed to speak effectively in public.

Acknowledge one fact... Public Speaking is NOT for everyone! There are millions of activities that a person can do that fulfills them. They need not make it a life mission to engage an audience publicly, simply because someone else has an affinity for doing so. So, do what YOU do comfortably! I am not saying that you shouldn't overcome gaps or have life goals, etc. I am saying that who ever said that Public Speaking had to be one of them. Know thyself and Grow thyself!