How to overcome fear of public speaking? 5 keys

Some people feel panic when it comes to presenting a topic in front of many people.

Public speaking is a widespread concern that occurs in almost everyone, even in those who are used to doing it for work or academic reasons.

We know that repeated exposure to those stimuli that generate anxiety is one of the most effective psychological techniques to combat fears due to the effect that continuous practice has on our competence and sense of self-efficacy, but... what can we do when we do not have the necessary resources? what can we do when we do not have this possibility and yet we need to make a successful presentation?

Understanding the fear of public speaking

Before we begin, it is important to know what happens to us in those moments when we are afraid of speaking in public.. As in any situation in everyday life, when speaking in front of many people there are three registers that come into play: the physical part (in this case the nerves that can manifest themselves through various symptoms: sweating, facial flushing, increased Heart rate), the cognitive part (composed of what we think, which may be led by an anticipation of failure such as: "I will get confused, they will laugh at me, I will do badly") and the behavioral part: what we do (how the presentation is made).

However, what interests us here is to distinguish the line that separates the objective from the subjective part, which often tends to get mixed up. The only thing we can manipulate when preparing to speak in public are the objective issues.

For example, we must make sure that the concepts are clear, that the expression is appropriate or that the graphic support is relevant.. Therefore, the result is related to the amount of time invested in preparing the material, our knowledge of the subject or the consideration of the audience we are addressing. The rest, the subjective part, such as the opinion that others have of my competence, if they are bored with what I say or if they notice our nerves, is what we must give up from the first moment we stand in front of an audience. The trap is set if and when we try to manipulate that part of the equation, the part that does not depend on us.

The cognitive side of fear

Earlier we said that there are three registers to consider: the physical, the behavioral and the cognitive.

Well, even though they are all interrelated, the cognitive side of fear is not dependent on us.Although they are all interrelated, the greatest influence is orchestrated in the last one, the cognitive aspect.So this is where we will focus, demystifying some erroneous beliefs that may be useful for our purpose.

The two fallacies of nervousness

First fallacy: one of the most widespread fears is that attendees easily perceive the speaker's nervousness.. However, these signals are not interpreted by others as we think they are, and most likely they will not notice them. Sweating hands, heart rate, or fear of not doing well are imperceptible.

The only "detectable" signs are trembling (of the hands or voice) and facial flushing, and even these factors are often partially masked by the distance between us. In general, in lectures the interpersonal distance is at least 5 meters from the audience. If it is already difficult to detect at close proximity, at a distance of several meters it is almost impossible.

We perceive all the details of what we do, but others are left with the big picture.. Their external correlate is less than half of what we perceive. In fact, the most useful thing we can do with nerves is to "encapsulate" them, that is, to let them be, given that we have the capacity to think and speak even in the presence of them, which leads us to the second fallacy.

Fallacy of direct state manipulation

The most common mistake made when we perceive that we are nervous is to try to reduce our tension, telling ourselves: "calm down, don't get nervous". But our mind operates under the mandate of paradoxical intention. That is to say, it is enough for us to say to ourselves "try not to think about your nerves", "try to calm down", for the opposite to happen.. 

Therefore, the most effective strategy for not getting nervous or not increasing our nervousness is not to try to convince ourselves that we do not have to get nervous, but rather to accept and tolerate the symptoms of our restlessness by letting them be letting them be so that they go away sooner.

Perfectionism fallacy

We tend to perceive the elements that surround us as a whole, instead of interpreting the details separately.

Therefore, mistakes made during the presentation (representing details within a whole) and words not found at a particular time, go unnoticed by the audienceThe number of stairs to climb to get to the hall or the plates contained in the paintings that adorn the auditorium are just as unnoticed by the audience. Which brings us to the next point.

Selective attention

As if it were a salad of letters, our exhibition works like reading a text: that which is underlined or in bold print will attract more attention than words in simple format. than the words in plain format.

Therefore, if we do not emphasize our mistakes (following the analogy: if we do not "underline" them), neither will others in their "reading of the presentation". As with nerves, accepting and tolerating mistakes reduces the likelihood of repeating them, promotes our confidence and redirects the audience's attention to other aspects.

A final trick to get rid of nerves

If you want to feel more confident and avoid the fear of public speaking, one last suggestion.

Look between the eyebrows: eye contact is essential to generate a sense of security and confidence in our interlocutors. However, in assessment situations it can be a distractor or an intimidating element that detracts from concentration and increases nervousness. Therefore, if we look between our examiners' eyebrows, they will think we are looking at them, if we look between our examiners' eyebrows, they will believe that we are looking into their eyes and we maintain a neutral fixation point devoid of undesirable emotional reactions.