Speech anxiety

 

Worry and speech anxiety often involve feelings of being scrutinised, making a fool of yourself, or failing. People with speech anxiety often have negative thoughts about themselves and high demands on their performance in connection with a presentation or appearance. The worry can be triggered a long time in advance and dwelled on with self-critical thoughts long afterwards. For some, speech anxiety revolves around presentations in educational or professional contexts, while for others it can be equally unpleasant to give a speech at a dinner or party.

Common reactions to speech anxiety

In connection with speech anxiety, you may experience physical reactions such as palpitations, sweating, shortness of breath, blushing, dry mouth, dizziness, and trembling hands or voice. Thoughts of making a fool of yourself, failing, or losing control are also common. To avoid the discomfort and what scares you, you may call in sick, so you do not have to give your presentation. You may also overwork your script, talk fast, talk quietly, avoid eye contact with the audience, or read aloud to try to dampen the worry and get it over with as soon as possible.

What can you do to overcome speech anxiety?

You can practice managing your feelings and thoughts in a different way than you usually do. In the short term, it may feel difficult to confront the fears instead of fleeing from them. In the long term, it leads to increased self-esteem, when you have overcome something difficult. Take one step at a time and try to be as kind to yourself as if it were a close friend who was having a hard time.

Try these strategies to see if it helps overcome your speech anxiety:

• Do “the opposite” of what the feeling says
  It applies both before, during, and after a performance or presentation. Refrain from exaggerating your preparations, set a specific time when you are to be done preparing. Do something else to break off if you notice that you start to dwell or worry. Talk slower or louder. Ask your audience a question, even if it feels scary.  
• Take deep and calm breaths
  When stressed and afraid, breathing becomes faster and shallower. We can collect ourselves and signal calm and peace to the brain by breathing slower.  
• Shift focus
  People with speech anxiety focus on themselves and their reactions when they talk in front of others. It makes it difficult to take in information from the environment and realistically assess the situation. Practice focusing outwards on what is happening around you, on the room and the audience, or on the task and what you want to convey to your audience. 
• Accept the discomfort
  Get familiar with your reactions and impulses. Practice observing and put words to the thoughts and feelings that arise. Try to allow them without trying to “get rid of” them and focus on doing what is important to you. Is it more important to give in to the anxiety or to make a presentation with which you are satisfied?

When to seek professional help

Seek help if you feel that your speech anxiety hinders your well-being and if it prevents you from doing what is important.

You can turn to the Student Health Service for advice and support, or to get guidance on where you can seek help. You can also contact your local health centre or seek help via 1177.se