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Overcoming Speaking Nervousness

Understanding Speaking Anxiety

Public speaking anxiety is one of the most common fears. You're not alone if you feel:

  • Rapid heartbeat before speaking
  • Sweaty palms
  • Dry mouth
  • Shaking hands or voice
  • Mind going blank

Research shows that up to 75% of people experience speaking anxiety. It's a normal response that can be managed with practice.

Before Your Speech

Preparation is Key

The better prepared you are, the more confident you'll feel:

  1. Know Your Material: Practice your speech multiple times
  2. Rehearse Out Loud: Practice in front of a mirror or record yourself
  3. Time Yourself: Ensure you're within time limits
  4. Prepare for Questions: Anticipate what the audience might ask

Visualization Techniques

  • Picture yourself succeeding
  • Imagine the audience responding positively
  • Visualize yourself speaking confidently
  • See yourself handling unexpected situations calmly

Physical Preparation

  • Get a good night's sleep
  • Eat a light meal (avoid heavy foods)
  • Stay hydrated
  • Arrive early to familiarize yourself with the room

During Your Speech

Breathing Techniques

The 4-7-8 technique: Breathe in for 4 counts, hold for 7, exhale for 8. This activates your parasympathetic nervous system, reducing anxiety.

Body Language Tips

  • Stand tall with shoulders back
  • Make eye contact with friendly faces
  • Use purposeful gestures
  • Move with intention, not nervously
  • Smile - it releases endorphins

Mental Strategies

  1. Reframe Nervousness: Think of it as excitement, not fear
  2. Focus on Your Message: Remember why your message matters
  3. Connect with Individuals: Speak to one person at a time
  4. Accept Imperfection: Minor mistakes are rarely noticed

Quick Confidence Boosters

Power Poses

Before speaking, try these for 2 minutes:

  • The Wonder Woman: Hands on hips, feet wide
  • The Victory V: Arms raised in victory
  • The CEO: Feet on desk, hands behind head

Positive Affirmations

  • "I am prepared and knowledgeable"
  • "My message has value"
  • "The audience wants me to succeed"
  • "I can handle whatever happens"

After Your Speech

Learn and Grow

  • Ask for specific feedback
  • Note what went well
  • Identify areas for improvement
  • Celebrate your courage

Don't be too hard on yourself. Every speech is a learning opportunity, not a test to pass or fail.

Long-term Strategies

Regular Practice

  • Speak at every Toastmasters meeting possible
  • Volunteer for Table Topics
  • Take on meeting roles
  • Practice outside the club

Build Your Toolkit

  • Develop standard openings you're comfortable with
  • Create a bank of stories and examples
  • Practice transitions between points
  • Master your conclusion

Remember

Every great speaker was once terrified. The difference between a beginner and an expert is that the expert has failed more times than the beginner has tried. Keep speaking, keep learning, and watch your confidence grow.

At Gloucester Speakers, we provide a supportive environment where you can practice these techniques without judgment. Your fellow members understand the journey because they're on it too.