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How Introverts Can Conquer Their Fear of Public Speaking
How Introverts Can Conquer Their Fear of Public Speaking
88% of IT professionals said that they need to be effective business communicators in the future in order to be successful. [1] And according to a recent survey from Oxford Economics, the skills that employers will need the most in the next 5 to 10 years are strong interpersonal and communication skills. [2]
However, a recent Gallup poll of American adults shows that public speaking is one of our biggest fears.[3] When speaking in front of a group, it’s no surprise that many of us experience some degree of anxiety.
On a scale of 1 to 10, how would you rate your confidence in public speaking?
If you’re an introvert, here are 5 tips that will help you begin to conquer your fear of public speaking:
1. Feel the fear and do it anyway
Public speaking anxiety is a prehistoric defense mechanism. Psychologists believe that we aren’t nervous because we feel embarrassed or judged, but because we fear rejection. If early humans were to be cast out from the tribe, they would have to defend themselves by themselves against predators. Being an outcast from our tribe would be a death sentence.
But in today’s world, unless we have the courage to take risks, we place serious limits on what we can do. As personal fulfillment expert Jack Canfield says, “Everything you want is on the other side of fear.”
What’s the most popular remedy for public speaking nervousness? You may hear this a lot: “Just picture the audience naked.” Or, “Just be yourself.” Or, “Just try to stay calm.” But if you’re giving an important presentation, you deserve better advice!
2. Pivot your panic into excitement
As author Dan Millman notes, “You don’t have to control your thoughts. You just have to stop letting them control you.”
And you can start by not bottling up your anxiety.
Recent research shows that you’ll have an easier time if you acknowledge your fear and reframe it as excitement.[4] Instead of thinking: “I’m too scared to speak,” tell yourself: “I can’t wait to speak.” Instead of seeing a dangerous situation, you’ll see an opportunity.
Pivot your panic into excitement and you’ll feel more confident.
Professional athletes and elite performers have learned how to “turn on,” get focused and be confident in their ability to deliver. The following habits can also prepare your mind and body, help you focus on the moment, and keep you from getting in your own way.
3. Warm up your body
Athletes physically warm up their muscles before each event. Basketball players physically warm up by shooting free throws and making shots from different areas of the court. Boxers shadow-box imaginary opponents. Runners get ready by running a short distance.
Some actors like to warm up before an audition by shaking their entire body, starting from their hands. Many speakers do neck circles to loosen up their muscles. Other performers prefer to clap their hands together a couple of times and light up their faces with a big smile.
Early in his career, actor/comedian Robin Williams used to warm up behind the stage by doing jumping jacks.
What will you do to get physically warmed up before you speak in public?
4. Warm up your mind
Does listening to music lift your mood? Many athletes use songs as part of pre-game rituals to reduce their anxiety and get into “the zone.” Some of these music playlists could surprise you:
- Eli Manning, two-time NFL Super Bowl MVP, listens to Montell Jordan’s This Is How We Do It
- Jeremy Lin, the first Harvard graduate in the NBA since the 1950s, listens to Hillsong’s Cornerstone
- Lebron James, three-time NBA Finals MVP, listens to Phil Collins’s In The Air Tonight
Also, you can reframe your perspective with these two simple questions:
Ask yourself: “What’s the absolute worst thing that could happen to me?” And write down all the answers that come to mind.
Then ask yourself: “What’s the best thing that could happen to me?” Write down these answers, too.
When you take a realistic look at your list of answers, your perspective may shift. You could find that you have little to lose and much to gain.
Another powerful tool to help you focus on a successful outcome is visualization.
Jack Nicklaus, winner of 18 major championships and considered the greatest golfer of all time, visualized every shot in his head before taking action:
It’s like a movie. First I ‘see’ the ball where I want it to finish, nice and white and sitting up high on the bright green grass. Then the scene quickly changes and I ‘see’ the ball going there; its path, trajectory, and shape, even its behavior on landing. Then there is a sort of a fadeout, and the next scene shows me making the kind of swing that will turn the previous image into a reality.[5]
In addition to visualizing a future victory, can you picture a past success?
Can you remember the time when you were feeling your best? Think of the last time you were at the top of your game—from the sight, sound, touch, taste, and smell—and you’ll vividly relive the experience in your mind and body. This technique generates trust in yourself and enhances energy through positive reinforcement.
Picture your personal highlight reel and remind yourself: “I did it before, and I’ll do it again!”
5. Develop success routines
Can you lock in a pre-event habit that combines both physical and mental preparation? Cultivate a brief routine that you go through immediately before you present, and keep focused on what’s in front of you.
Include physical activities, such as jumping jacks. Also include a mental component, such as a visualization of yourself succeeding, a loud ovation from your audience, or a personal highlight reel of your past success. Finish with a powerful trigger—either an action or a phrase—to signal that you’re ready for action!
If you want success in the future, start to achieve success in the present. Direct your focus to perform at your best right now. And be disciplined in your habits to get into the zone.
What will it take for you to channel your speaking anxiety into excitement?
Unstoppable speaking confidence begins with your physical and mental routines. But that’s not where it ends.
As Mary Lou Retton said, “Each of us has a fire in our hearts for something. It’s our goal in life to find it and keep it lit.”
Sources
[2] http://www.oxfordeconomics.com/my-oxford/projects/128942
[3] https://news.gallup.com/poll/1891/snakes-top-list-americans-fears.aspx
[4] https://www.apa.org/pubs/journals/releases/xge-a0035325.pdf
[5] https://www.amazon.com/Golf-My-Way-Instructional-Classic/dp/0743267125
