What’s the number one fear in the world?

Also known as Glossophobia, fear of public speaking is the world’s

number one phobia, believed to affect about 75% of people across the
globe . For some people, this fear might manifest as a slight feeling
[1]

of nervousness at the thought of speaking publicly, while others

experience full-on fear and panic.

https://performzen.com/fear-public-speaking-number-one-fear/
#:~:text=Also%20known%20as%20Glossophobia%2C%20fear,full
%2Don%20fear%20and%20panic.

the most common fears, when it comes to presenting or speaking in public:

1. The fear of failing (self-doubt)

2. The fear of forgetting the content
3. The fear of looking nervous or insecure
4. The fear of judgmental (tough) audiences
5. The fear of the unexpected (impromptu speaking)
6. The fear of time
7. The fear of technology

Reflection:

Think about your experience in public speaking. Share with your partner:

-What is your attitude towards it? Like it? Hate it? Scared of it?

-What do you feel before the presentation? During the presentation? After the presentation?

-What do you do to calm yourself down?

Pre-preparation: break your preparation into small tasks. Schedule them. And start doing the very first
part. Make the first part easy, small to chew on.

Preparation anxiety:

Analyse your audience: say what pp want to hear, not what you want to say

The beginning and end point should be your audience

To Overcome Your Fear of Public Speaking, Stop
Thinking About Yourself
by

 Sarah Gershman
September 17, 2019

joshblake/Getty Images

Summary. Even the most confident speakers find ways to distance

themselves from their audience. It’s how our brains are programmed, so how can
we overcome it? Human generosity. The key to calming the amygdala and
disarming our panic button is to turn the focus...more

Most of us — even those at the top — struggle with public-speaking anxiety. When I ask
my clients what makes them nervous, invariably they respond with the same answers:

“I don’t like being watched.”

“I don’t like the eyes on me.”

“I don’t like being in the spotlight.”

And it follows that when they get up to speak, nearly all of them initially avoid making
eye contact with members of the audience. Therein lies the problem: While avoiding
direct eye contact may seem like an effective strategy for coping with speaking anxiety, it
actually makes you even more nervous.

To understand why, we need to go way back to prehistoric times, when humans

perceived eyes watching us as an existential threat. Those eyes were likely predators.
People were literally terrified of being eaten alive. In response to that prehistoric reality,
the amygdala, the part of our brain that helps us respond to danger, kicked into full
gear. And when our fight-or-flight response gets triggered, we understandably feel
intense stress and anxiety. What does this have to do with public speaking? Turns out,
everything.

Here’s the bad news: Our brains have transferred that ancient fear of being watched
onto public speaking. In other words, public-speaking anxiety is in our DNA. We
experience public speaking as an attack. We physiologically register an audience as a
threatening predator and mount a comparable response. Many people’s physical
responses while speaking resemble how their body would react to physical signs of
danger (shortness of breath, redness of face, shaking).

So today when we speak in front of a group and feel the eyes watching us, we feel
painfully visible, like a caveman exposed in daylight. And because our brain is telling us
that we are under attack, we do whatever is necessary to protect ourselves. We construct
walls between ourselves and the source of danger — in this case, the audience — to repel
the attack and blunt any danger.

What do these walls look like? We focus on our slides. We look down. We retreat into
our notes. In the process, we disregard the people in front of us, wishing them into
invisibility. Even the most confident speakers find ways to distance themselves from
their audience. It’s just how we’re programmed.

Fortunately, there is a solution: human generosity. The key to calming the amygdala and
disarming our organic panic button is to turn the focus away from ourselves — away
from whether we will mess up or whether the audience will like us — and toward helping
the audience.

Studies have shown that an increase in generosity leads to a decrease in amygdala

activity. Showing kindness and generosity to others has been shown to activate the
vagus nerve, which has the power to calm the fight-or-flight response. When we are kind
to others, we feel calmer and less stressed. The same principle applies in public
speaking. When we approach speaking with a spirit of generosity, we counteract the
sensation of being under attack and start to feel less nervous.

Admittedly, this is hard to do. As a speech coach, I often find that my clients who are the
most generous in work and life have the hardest time speaking in public, because their
brain is telling them, “Now is not the time to give. It’s time to run!” But it’s absolutely
possible to become a generous speaker. Start with these three steps:
1. When you’re preparing, think about your audience.

When we start preparing for a presentation, the mistake we all make is starting with the
topic. This immediately gets us inside the details — and makes it harder to break down
the wall between us and others. Instead, start with the audience. Before diving into the
information, ask yourself: Who will be in the room? Why are they there? What do they
need? Be specific in your answers. Identify the audience’s needs, both spoken and
unspoken, and craft a message that speaks directly to those needs.

2. Right before you speak, refocus your brain.

You are the most nervous right before you speak. This is the moment where your brain
is telling you, “Everyone is judging me. What if I fail?” And it is exactly at this moment
that you can refocus your brain. Remind yourself that you are here to help your
audience. Be firm with your brain. Tell yourself, “Brain, this presentation is not about
me. It is about helping my audience.” Over time (usually between four and six
presentations), your brain will begin to get it, and you will become less nervous.

3. While you’re speaking, make eye contact.

One of the biggest mistakes we make is speaking to people as a group. We scan the room
— trying to look everyone at once — and end up connecting with nobody.

In reality, each person in the room is listening to you as an individual. And so the best
way to connect to your audience is by speaking to them as individuals. How? By making
sustained eye contact with one person per thought. (Each thought is about one full
clause.) By focusing at one person at a time, you make each person in the room feel like
you are talking just to them.

This is hard. We are accustomed to scanning the room. Making direct eye contact can
feel uncomfortable at first. Yet, as you practice it more, it will actually make you less
nervous. It is far easier (and more effective) to have a series of one-on-one conversations
than it is to speak to everyone at once. When my clients use this technique more than
three consecutive times, they almost always report a decrease in speaking anxiety. (Note
that the most important people to look at are those who are at the far edges of the room.
These are the people who are already at a disadvantage. By being extra generous to
those at the edges of the room, you bring everyone in.)

We know the power of generosity to give us a sense of fulfillment, purpose, and

meaning. Generosity is just as powerful in speaking. It turns a nerve-wracking and even
painful experience into one of giving and helping others. A generous speaker is calmer,
more relaxed, and — most important — more effective at reaching the audience and
making the desired impact.
How to Calm Your Nerves Before a Big Presentation
by

 Amy Jen Su
October 27, 2016

It’s not easy getting ready for a big presentation. The stakes can feel high, and in our
desire for things to go well, the anticipation builds. Fear, anxiety, or even paralysis can
kick in. What can you do to calm your nerves when this happens?

Observe, Accept, and Reframe

First, recognize that feeling anxious or being nervous before a big presentation is
normal. The human fight-or-flight response kicks in, attempting to ward off the threat.
But instead of running or fighting, which just creates more resistance and angst, simply
observe those instincts and get comfortable with the idea that discomfort is part of the
game.

Consider Bill Russell, a five-time winner of the NBA’s most valuable player award and a
12-time all-star who is often credited for leading the Celtics to 11 NBA championships.
Before games, Russell was often so nervous that he threw up. But he didn’t let his nerves
get in the way of his performance on the court. Like Russell, we can recognize that
nerves are part of our process, and rather than beat ourselves up about it, we can go out
and perform at a championship level.
Beth Levine, author of a book on leadership lessons from the sports world and founder
of SmartMouth Communications, has worked with professional athletes as well as
leaders in organizations on presentations and media training. Over the course of a 30-
year career in PR, corporate communications, and coaching, Levine says, “almost
everyone I’ve worked with has some version of feeling nervous before big presentations.
It’s the rare person who doesn’t get nervous. Therefore, it’s best to embrace nervousness
rather than resist it or push it away.”

Once we notice what’s happening, without judgment, we can calmly reframe the
situation to take the edge off our dread. Levine advises, “Think of a quarterback playing
in his first Super Bowl game. Yes, he may be nervous, but he’s not dreading it or seeing
it as an obligation. He’s seeing it as a great opportunity that he’s ready to sink his teeth
into. The nerves are a signal that this is something that matters to him.”

Get Present by Returning to Your Body

When we let our nerves get the best of us, we lose our presence in the moment and get
hooked into an incessant stream of critical or worrisome thoughts in our minds: What if
I fail? What if this doesn’t go well? What will they think of me?

Bringing awareness to our physical bodies can help. Notice the physical sensations
happening: a racing heart, shallow breathing, tightening of the chest, sweat, a cracking
voice. Be aware of your body’s cues and take a deep breath to regain some sense of the
present. Notice your surroundings. Anchor or touch something physical, such as a table
or the slide advancer, or push your weight into your toes and feet. Here are a few other
ways you can help calm your nerves by tuning into your body:

 Don’t take the basics for granted. Get a good night’s sleep, hydrate, and watch your
caffeine intake before a big presentation so that your heart rate isn’t already elevated.
Also, make sure that you’ve eaten a good meal and that you aren’t going in hungry.
 Strike a power pose. Some research has shown that holding strong physical poses (e.g.,
hands on hips, feet apart, like Wonder Woman) can make you feel more confident.
One paper found it even led to hormonal changes, though that finding has since
been disputed. But even if power poses are just a placebo effect, plenty of people say this
technique helps them feel grounded before a big talk.
 Shift your center of gravity. Stand up and take a deep breath. Imagine a heavy lead ball
in your stomach. Feel the weight of it. Feel the solidity of it. Bring your focus here instead
of to your head or chest.
 Own the space. If you can, get to the room early and really imagine owning it. Walk the
perimeter, check out the configuration, and notice the size of the room. Like a radio dial,
think about how much you can authentically dial up your volume, expression, or gestures
to match the size of room.
Prepare a Great Opening and Warm Up

Good preparation can help ease the nerves. Try to allot time for organizing your
thoughts, determining the best flow, and drafting your talking points. Be mindful of the
ratio of time spent preparing slides and preparing what you are going to say; most of us
spend way too much time on slides. Practicing flow and transitions can also be helpful
(but be careful of becoming overly scripted). The most important thing you can do is
prepare and practice the opening of your presentation, which will set the stage for
everything that follows. As Levine says, “The adrenaline rush of nerves usually
dissipates in about two minutes. Start by saying something positive or unexpected to set
the tone.”

Levine describes an executive she coached who was nervous about preparing for a series
of intranet videos for employees. She had him set the tone for the audience and himself
by smiling and saying something positive and authentic, such as, “I love being here and
what we get to do each day.” This helped him relax and ease into the rest of the video.

When you’re able to engage the audience directly, solicit their views to buy time and get
more grounded at the start of a presentation. For example:

 In a speaking situation, poll the audience. You could ask, by show of hands, how many
people have been at the organization for over 10 years. Or start by asking a few members
of the audience why they are here for the topic.
 In a formal business presentation, frame the agenda and check in with the group
about it. You might say something like, “For our time together today, we will be covering
x, y, and z — do these sound like the right topics to focus on, or is something missing?”
 Warm up your vocal chords before the presentation begins, especially if you are
introverted by nature. Chat up the barista at the coffee shop or ask a colleague how
her day is going.
Manage Your Nerves Along the Way

Accepting and calming your nerves before a presentation is part of sound preparation,
but what can you do during the presentation itself if you still feel discomfort, doubt, or
unease?

Levine says, “If you have a misstep, keep going. The audience expects you to be good
and to succeed. You were chosen to present. Even if you’re shaking on the inside, the
audience doesn’t know that.” And that advice works in reverse as well. For instance, in
the case of nonreactive audience members, Levine says, “Remember, one man’s scowl is
another man’s look of concentration. You really just don’t know what the audience is
thinking.”

If you worry about being asked a question that you can’t answer, prepare a list of
potential questions in advance. And if you’re asked something you’re not sure about,
have a few different responses in your back pocket, such as:

 “That’s a good question. I don’t have the answer right now, but I’ll get back to you on
that.”
 “My initial view and instinct on that is x. It’s a good question. Let me have the team dig
into that this week and I’ll send out a fuller response.”
 Shift the question to someone else in the room or back at the audience directly: “Let me
turn this back to the group — does anyone have thoughts or a view on that right now?”
Ultimately, we can never know how a big presentation is really going to go. We can calm
our nerves by observing, accepting, and reframing it as part of a natural process.
Additionally, we can leverage our physical bodies to be more present and use good
preparation techniques to land the opening and engage the audience along the way.

Equally important, however, is taking time after the presentation itself to reflect on how
things went. Ask yourself or others how it really went. What went well and what could
have been more effective? Think about who you can ask for honest feedback and
suggestions. Ask yourself what mindset, preparation, or techniques seemed to help calm
your nerves. How does this event inform which routines you’ll use next time? By
consciously reflecting, we update our own best practices as well as the view we hold of
ourselves as effective presenters and communicators over the long run.