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In this article, you will learn about a very common fear of public speaking, known as glossophobia, and its impact on your self-esteem and communication skills. Delving into the roots of this common fear, it introduces the powerful tool of Emotional Freedom Techniques (EFT), offering a simple yet profound approach to overcoming its complexities.
Public speaking fear - Glossophobia | signs of glossophobia | root causes of the fear of public speaking | effects of the fear of public speaking | Public Speaking and Emotional Freedom Technique (EFT) | EFT TAPPING STEPS TO OVERCOME PUBLIC SPEAKING ANXIETY | Bonus tips to overcome the fear of public speaking | CONCLUSION
Have you ever felt the uncomfortable butterflies in your stomach, your legs shivering or your palms getting sweaty just before speaking in front of a bunch of people?
It feels like a little war happening inside your mind. You might scream in your head, feeling anxious about how you will be perceived by the audience, also fear making mistakes, or worry about forgetting important points and creating a bad impression.
You might also experience a sense of fear, and nervousness particularly if you are uncomfortable with being the centre of attention, constantly getting thoughts like:
- “I don’t like being watched.”
- “I don’t like so many eyes on me.”
- “I don’t like being in the spotlight.”
- “Why am I even here? I can’t speak.”
- “These people are definitely going to boo me.”
Moreover, the expectation to perform well, especially in professional or academic settings, can create a feeling of pressure or stress.
These feelings are completely normal as they can happen to the best of you. Understanding and acknowledging these varied emotions can help you better overcome the challenges of public speaking and develop strategies to enhance your overall experience.
Also, you’ll discover how Emotional Freedom Techniques (EFT) can help you overcome public speaking fear by addressing the emotional root cause so that you can speak with confidence!
Did you know that public speaking fear is referred to as Glossophobia?
Glossophobia is when you feel very anxious and scared about speaking in front of others. It's not just a little nervousness but an intense and irrational fear that can make speaking in public a tough and overwhelming experience.
But if you’re experiencing it, you’re not the only one. A lot of people deal with glossophobia, making it one of the most common fears in the world.
This fear of public speaking can manifest a range of physical and psychological symptoms when triggered.
National Institute of Mental Health (NIMH) studies say around 12.1% of adults in the U.S. go through some kind of specific fear, and that includes glossophobia (1).
In 2018, a survey done by it brings Chapman University showed that public speaking was the number one fear for Americans with about 25.3% of the people surveyed saying they were either "afraid" or "very afraid" of speaking in public (1).
For those dealing with this fear, even the thought of speaking in front of others can cause high levels of anxiety. In serious cases, it can even lead to a full-blown panic attack.
When this happens, the stress it brings can not only affect their performance negatively but also their mental and emotional well-being overall. For them, it feels like a towering challenge and can be quite tough to handle.
What are the signs of glossophobia?
Like any other fear, the fear of public speaking can also show itself through various physical and mental signs.
This barrage of overwhelming symptoms can turn your routine speech into a daunting challenge, often making speaking in front of a crowd seem like a giant, scary task.
The fear ranges from sudden and intense anxiety to physical expressions such as a racing heart, difficulty breathing, sweating, shakiness, dizziness, upset stomach, a feeling of unreality or detachment, the worry of losing control, and even a fear of dying.
These symptoms, collectively, can persist beyond the actual speaking event, impacting both personal and professional aspects of life.
Astonishingly, three out of four individuals experience speech anxiety, highlighting the widespread nature of this fear, while up to 5% of the global population grapples with it annually (1).
Yet, the encouraging news is that effective strategies do exist to manage and overcome this common fear, paving the way for increased confidence in public speaking situations.
BUT...
What are the root causes of the fear of public speaking?
The anxieties associated with public speaking frequently find their origins in underlying factors that extend beyond the apparent surface, delving into deeper roots. Here's why public speaking can make people feel jittery.
1.
Fear of Rejection
Speaking in front of others can put you in a vulnerable situation. The fear of being criticised or rejected by the audience can be overwhelming. Add to this the concern about people not even liking what you have to say can cause further anxiety.
Sharing your thoughts or ideas can make you fearful about being judged. People often fear making mistakes, seeming incompetent, or facing rejection for what is said or how it is performed.
2.
Lack of Confidence
Many a times you might not feel confident enough about speaking publicly. The reason could be that you might doubt your ability to speak well or engage the audience because of past not-so-good experiences or perhaps unsure about your speaking skills.
3.
Thinking That No One Will Respond
Public speaking can feel like a one-way street where you share your message, and the fear of no one reacting or engaging with what you say can end up making anyone feel very anxious and isolated.
4.
Thoughts of Self-doubt While Aiming for Perfectionism
Many people with this fear constantly question their abilities, worrying about forgetting lines or stumbling over words, perhaps because of end upsetting impossibly high standards for themselves. Thinking of being perfect and the self-doubt that follows can be paralysing and a big source of anxiety.
5.
Social Anxiety Due to Past Traumatic Experiences
Being the center of attention in public speaking can be tough, especially if you are not too social or extroverted. It can also be due to negative past experiences, like an embarrassing memory of public speaking or facing harsh criticism. These experiences might lead to emotional problems making it harder to move from past fears and feel confident about speaking in public again.
6.
Limiting Beliefs from Early Life
Beliefs formed early in life, such as thinking "I'm not good enough!" or "I'll embarrass myself," can strongly impact how you see yourself. These beliefs often stem from childhood incidents; how parents influence, early education, and these components contribute to the fear of speaking in public.
Taking full responsibility for overcoming the fear of public speaking involves understanding and tackling these root causes. By figuring out which factors are contributing to the fear, you can work towards overcoming it, gaining more confidence, and feeling comfortable when you speak in a huge crowd.
What are the effects of the fear of public speaking?
The apprehensiveness of public speaking not only affects the moment you're speaking but also reaches into different parts of your life, impacting self-perception i.e. how you feel about yourself, and social interaction i.e. how you interact with others.
This fear can lead to low self-esteem, making you doubt your abilities, avoiding speaking opportunities, and preventing you from establishing public relations which creates a cycle of feeling not so good about yourself.
It also affects communication skills, making it hard to express thoughts clearly in the social circle and on the work front. The constant fear can make you overly sensitive to criticism, even if it's meant to help, reinforcing negative thoughts.
In severe cases, the fear can escalate into agoraphobia, a condition where people avoid situations or places that may cause anxiety. This can extend beyond public speaking events, leading to a reluctance to leave the home and limiting overall engagement or interaction with the outside world.
The cumulative effects of these challenges can have a significant impact on your overall quality of life. From limiting opportunities for personal and professional development to avoiding social interactions, or experiencing heightened anxiety, this fear can contribute to a diminished sense of well-being in many ways.
Public Speaking and Emotional Freedom Technique (EFT)
Nervousness or anxiety in certain situations is normal, and public speaking is no exception. Emotional Freedom Techniques or EFT Tapping is one profound method that can support you when you find yourself grappling with anxiousness when addressing a crowd or doing any presentations.
It helps overcome public speaking anxiety by releasing negative emotions, calming the nervous system, and empowering positive affirmations.
This technique helps shift mindset and build confidence, promoting a more relaxed and confident approach to public speaking as it goes to the core and does not just resolve issues at the surface level.
Here’s an interesting example of how EFT Tapping helps to overcome glossophobia,
Public Speaking Anxiety (PSA) was a prevalent concern among university students as well, impacting their academic performance and overall well-being. Recognising the need for effective interventions, an integrative review was conducted to evaluate the potential of Emotional Freedom Technique (EFT) programs in alleviating PSA.
In January 2022, five primary studies, conducted in the United Kingdom, Australia, Turkey, and Indonesia, were critically evaluated. Two studies employed randomised controlled designs, two used mixed methods, and one utilised a quasi-experimental design. The interventions primarily followed the "basic recipe" of EFT, involving affirmations, tapping on energy meridian points, and repetition.
All participants were university students, with a majority pursuing social work degrees.
The studies reported positive outcomes, with anxiety reduction being the most common. Various instruments were used to measure outcomes, showing evidence of psychometric integrity. EFT was found to have a significant impact on reducing PSA, and the studies suggested its potential for enhancing academic performance.
The integrative review aimed to determine the benefits of EFT in reducing PSA among university students. Findings indicated that participation in EFT programs, particularly with regular practice, had a considerable influence on PSA. Meta-analyses supported EFT's effectiveness in lowering anxiety levels related to public speaking.
Thus, the case study recommended integrating EFT programs into the university curriculum, especially for first-year students. Despite some limitations, such as small sample sizes, the findings suggested that EFT is an efficient, low-risk, and cost-effective supplement to current practices (1).
If you are new to the concept of Emotional Freedom Technique (EFT), download the EFT Tapping Booklet now.
EFT TAPPING STEPS TO OVERCOME PUBLIC SPEAKING ANXIETY
EFT (Emotional Freedom Techniques), also known as tapping therapy, is a helpful method for dealing with the emotional side of the fear of public speaking. Instead of targeting your symptoms, it helps uncover and explore your emotions like fear of rejection, being judged, lack of confidence, self-doubt, and past bad experiences.
The tapping steps of EFT tapping for public speaking anxiety are as follows:
Step 1:
First Use EFT Tapping to Gauge how Public Speaking Anxiety Feels Like
The first step is to explore the physical sensations in the body associated with public speaking fear. The idea is to notice what happens with your thoughts and emotions when you tap so that you can go deeper and explore the root cause of the issue.
1.
Identifying Surface-Level Issues in addressing the large crowd.
Imagine a moment when the overwhelming emotions while speaking in public were particularly intense.
Identify physical sensations in the body and connect with surface symptoms such as emotional responses (fear, consciousness, and insecurity), mental health problems (thoughts of not being good enough, confusion, anxiety, and forgetfulness), and physical sensations (sweaty palms, cold and jittery feet, and mental exhaustion).
For this tapping sequence, let’s assume the main emotion is Anxiety (You can tap it for as many emotions as you want, one at a time).
2.
Measure Stress Levels
Rate the current anxiety level on a scale of 1-10, where 10 is extremely high and 1 is low.
3.
Tap on the Karate Chop Point
Use a setup statement while tapping on the Karate Chop point:
"Even though I feel so anxious, I deeply and completely love and accept myself."
(Repeat the process 3 times).
4.
Start Tapping on the Upper Body, Facial, and Finger Tapping Points:
Eyebrow: I feel anxious about _________
Side of the Eye: I feel it in my ___________
Under the Eye: It’s at a number _______
Under the Nose: It makes me feel _______
Chin: It’s in my ________ at a number _____
Collarbone: It makes me feel_________
Under the arm: So ____________
Thumb: So ____________
Index Finger: Anxious because___________
Middle Finger: I feel it in my ______________
Little Finger: So________________
5.
Close the Sequence
Revisit the karate chop point and repeat the setup statement to close the tapping sequence.
"Even though I feel so anxious, I deeply and completely love and accept myself."
6.
Relax
Take a calming breath and take a sip of water.
7.
Test
Assess the anxiety level again and observe any shifts in your feelings and thoughts about addressing a crowd or talking in the gathering. If needed, repeat the process.
Step 2:
Discover Past Experiences of Getting Anxious and Clear Them
Address specific past events or memories that may have contributed to the fear of public speaking. You can ask questions like:
When have you felt anxious before?
What does the anxiousness remind you of?
When is it that you don’t experience nervousness?
What can trigger and bring about the feeling of anxiety?
Step 3:
Explore Any Other Limiting Beliefs That Prevented You from Speaking Flawlessly in Public
A common limiting belief in public speaking is the deeply ingrained notion that you think you are not a good speaker.
Try to think of the limiting beliefs you may be having related to your skills. Then shift them from negative to positive. For example,
"I'm not a good speaker." to “I am great at speaking my voice.”
"I'll embarrass myself in front of others." to “I can speak confidently and win hearts.”
"I always forget what to say and fumble up." to “I'm prepared and remember my key points and deliver them perfectly!”
Step 4:
Close with Positive Tapping
End the session and tap using positive affirmation,
"Even though I feel anxious sometimes, I choose not to get nervous and instead remain calm and focused on my speech instead."
Repeat positive statements tailoring to your specific surface symptoms.
In the final stage, imagine stepping into a future where the fear of talking amongst a crowd or in a seminar is under control. Notice the positive changes and use this vision to motivate a shift in your current mindset.
“You can speak well if your tongue can deliver the message of your heart.”
John Ford
BONUS tips TO overcome the fear or negative feelings associated with public speaking
Here are some practical tips to help you conquer the fear of public speaking:
1.
Beat procrastination and get organised
Don't wait till the last minute to prepare. Be ahead of time, carefully planning out the information you want to present, including any props, audio or visual aids. Set clear deadlines well before your presentation. Break down big tasks like researching and outlining into smaller, manageable steps. This will keep you organised and reduce stress.
2.
Make and practice a script
Outline the key points you want to cover in your presentation and put them logically. Write a script with your opening, main content, and closing remarks. Practice delivering it multiple times to build confidence. This will help you to reduce the fear of forgetting important points. Also, consider what questions the audience may ask and have your responses ready.
3.
Design engaging slides
Visual aids like slides can enhance your presentation and keep your audience engaged. Make sure your slides are clear, concise, and visually appealing. Use bullet points, images, and graphs to convey information effectively.
4.
Know your audience
Get to know the people you are talking to. It's easier to speak in public when you know your audience. This way, you can adjust your message to fit their style and maybe add some jokes to make everyone more relaxed.
While you're speaking, pay attention to how your audience is reacting. Change things up if you feel the need to connect with them better. It's like having a conversation where you adjust based on how the other person responds.
5.
Be yourself
Walk your talk! It's easier to connect with the people listening when you let your personality shine. Be yourself. If you're naturally funny or caring, let that come through. If you’re simple and soulful, let it shine. Be real and use humour when it fits but keep it suitable for the situation.
6.
Record yourself speaking
Try recording yourself when you talk. Your friends or co-workers can give you feedback, but you can also check how you did. Set up your phone to record while you speak to a group, then watch it later. You might notice things you didn't realise, like nervous habits or words that sound weird.
7.
Visualise your success and seek positive feedback
Imagine your talk going well. Positive thoughts can help calm your nerves and make you feel more positive about speaking in public. After you end, take feedback from peers, mentors, or audience members after your presentation. Focus on constructive aspects that can help you improve. Positive feedback is a powerful tool for overcoming anxiety and building confidence over time.
CONCLUSION
Call it public speaking anxiety, or glossophobia, it undeniably presents extensive challenges that extend beyond the podium. From diminishing self-esteem to affecting overall communication skills and quality of life, the fear of speaking in public demands attention.
However, by addressing the emotional roots, calming the nervous system, and saying positive affirmations, the Emotional Freedom Technique (EFT) offers a transformative approach to public speaking.
Combining practical tips with the therapeutic benefits of EFT, you can navigate the challenges of public speaking with newfound confidence and resilience, turning this once daunting task into an opportunity for personal and professional advancement.
It’s time your time to shine!
Love,
Dr Rangana Rupavi Choudhuri (PhD)
P.S. Want to discover if EFT is right for you? Book a Complimentary Discovery call.
In summary, this blog highlights the pervasive impact of the fear of public speaking, called glossophobia, uncovering its far-reaching effects on self-esteem, communication, and overall well-being. Introducing the Emotional Freedom Technique (EFT) as a powerful solution, the blog navigates through the signs, causes, and effects of this fear while offering practical tips for overcoming it. It highlights the effectiveness of EFT in addressing root causes and empowering people to approach public speaking with newfound confidence. Ultimately, emphasising that with understanding, strategic tools, and perseverance, public speaking anxiety can be transformed into a catalyst for personal growth and success.
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