Public speaking anxiety, often referred to as glossophobia, is a common form of social anxiety disorder (SAD) that manifests as an intense fear or discomfort when expected to speak in front of an audience. This anxiety can lead to the all too familiar physical symptoms like sweating, shaking, and a racing heart, as well as mental distress including feelings of dread and fear of judgment. While public speaking anxiety can exist independently, it is frequently linked to Generalised Anxiety Disorder (GAD),where individuals experience pervasive and excessive worry across various situations.

Any type of anxiety can have a crippling effect on your personal and professional life. Public speaking and presentation skills have always been a pivotal skill across all industries and getting a handle on any nerves can have a significant impact on your career and your life in general. The good news is there are plenty of different types of treatment that can be effective and bring some real changes on how you handle that next presentation. Here are just a few that have been proven to effective.

Breathing Therapy

Breathing therapy focuses on regulating breathing patterns to manage anxiety. During an anxious state, individuals often take shallow, rapid breaths, which can exacerbate physical symptoms of anxiety.Breathing exercises, such as diaphragmatic breathing, help slow down the breath, activate the parasympathetic nervous system, and promote a sense of calm. By learning to control their breath, individuals can reduce the physiological symptoms of anxiety, making it easier to focus and remain composed during public speaking.

Mindfulness-Based Techniques
‍
‍Mindfulness-based techniques involve staying present and fully engaging with the current moment without judgment. Practices like mindfulness meditation and mindful breathing help individuals become more aware of their thoughts and feelings without becoming overwhelmed by them. When applied to public speaking, mindfulness can reduce anticipatory anxiety and help speakers stay grounded, reducing the fear of negative evaluation. Overtime, regular mindfulness practice can lead to a greater sense of control over anxiety and a more balanced perspective on public speaking situations.

Cognitive-Behavioural Therapy (CBT)

‍Cognitive-Behavioural Therapy (CBT) is one of the most widely used treatments for anxiety disorders, including public speaking anxiety. CBT helps individuals identify and challenge negative thought patterns and beliefs that contribute to their anxiety. For example, a person might fear that they will be judged harshly or make a mistake during their speech. CBT works by reframing these thoughts and replacing them with more realistic and constructive ones. Additionally, CBT often includes behavioural strategies, such as gradually practicing public speaking in less threatening environments, to build confidence and reduce anxiety.

Acceptance Therapy

‍Acceptance and Commitment Therapy (ACT), often referred to as acceptance therapy, encourages individuals to accept their anxious thoughts and feelings rather than fighting them. The idea is that struggling against anxiety often amplifies it, whereas accepting it can reduce its power. In the context of public speaking, ACT helps individuals recognise that anxiety is a normal response to perceived threats, and by accepting this, they can focus on their values and the message they want to convey rather than on avoiding anxiety.

Exposure Therapy

‍Exposure therapy involves gradually and systematically exposing individuals to the feared situation - in this case, public speaking - until the anxiety response diminishes. This process, known as desensitisation, helps individuals build tolerance to the anxiety provoking situation. In practice, exposure therapy might start with imagining giving a speech, progressing to speaking in front of a small group, and eventually addressing larger audiences. Repeated exposure under controlled conditions helps to reduce the fear response and build confidence in public speaking abilities.

Eye Movement Desensitisation and Reprocessing (EMDR)

‍Eye Movement Desensitisation and Reprocessing(EMDR) is a psychotherapy technique that was initially developed to treat trauma but has since been applied to other anxiety disorders. EMDR involves recalling a distressing event (such as a past public speaking failure) while simultaneously undergoing bilateral stimulation, such as guided eye movements.This process helps to reprocess the distressing memories, reducing their emotional impact and the anxiety associated with them. For individuals with public speaking anxiety, EMDR can help address and diminish the fear and negative beliefs that may have developed from past experiences.

No matter the cause or severity of your anxiety around public speaking, there are effective treatments available. The success of any approach depends on the nature of your anxiety, as well as your personality and background. Taking the first step to address public speaking anxiety can feel intimidating, and figuring out where to begin may seem overwhelming. There is no one-size-fits-all solution, and the first method you try may not be the one that works. Start small - just talk to experts who can guide you through the options. By taking that initial step, who knows where it could lead? You might not only overcome the shaky hands and racing heart but even find yourself enjoying public speaking!