Fear of speaking in public? 7 ways to beat the nerves

In Summary

• Public speaking is difficult to avoid. Professionally, you may find you need to make a presentation at a meeting or interview, pitch your business, or represent your company at an industry event.
• You will sound more confident when giving a presentation if you master the subject you’re speaking about. To do this, learn as many synonyms for what your topic

NAIROBI, KENYA: Former British Prime Minister David Cameron once confessed to using the ‘full-bladder technique’ when delivering speeches or hosting formal dinners.

In other words, he gave public addresses when intentionally having a desperate urge to pee. But it’s not a technique you want to copy. According to a study published in the Neurology and Urodynamics Journal, the “extreme urge to urinate is associated with impaired cognition.”

In simpler terms, just pee; you don’t want to give yourself something else to worry about 30 seconds into a speech when you’re already nervous.

Public speaking is difficult to avoid. Professionally, you may find you need to make a presentation at a meeting or interview, pitch your business, or represent your company at an industry event. Socially, you may have to address the crowd at a wedding, funeral or family gathering.

It doesn’t usually matter if you’re talking to three or three thousand people, anxiety can strike and turn you into a mumbling mess. Here are seven ways to shake off paralysis and say what you need to without letting the nerves show.

1. Remember the three audience truths

The first truth is that the audience is on your side – they want to hear your speech and get something from it.

The second truth is that the audience believes you are the expert, so don’t tell them otherwise. The third is that they will not know it when you make a blunder – so don’t announce it when you do.

Repeat these truths to yourself as frequently as you need to to stay calm.

2. Know at least 10 alternative words for the subject you’re speaking on

You will sound more confident when giving a presentation if you master the subject you’re speaking about. To do this, learn as many synonyms for what your topic is so you’re not fumbling, grasping for words or repeating yourself.

3. Work up a sweat

Exerting yourself the morning before you have to make a presentation releases seratonin, also called the happy hormone, which can flood you with positive feelings about your speech. Rather than stress about speaking in public, take a 30-minute walk, jog or run.

4. Use your body to your advantage

To ensure you’re not speaking too fast – a sure sign of nervousness – breathe in slowly through your nose, counting to three. And then breathe out slowly, again counting to three. Repeat until you feel your heart rate slowing down.

To avoid shaky hands, clench your thigh or butt muscles – but make sure you’re wearing clothes that hide the clench.

To avoid a shaky voice, before you make your presentation, stick your tongue out as far as you can, and try to sing your favourite song. This will relax your throat muscles, helping you sound confident and projecting your voice.

And when speaking, pay attention to what your hands are doing. Pocketing makes you look nervous, and crossed arms make you look like you’re closed off and don’t want to interact with your audience. Putting your hands behind your back makes you look like you’ve been summoned and doesn’t project confidence, while hands on your hips may be perceived as aggressive.

5. Memorise the first three lines of your presentation

Memorise at least the first minute of your presentation. Make sure you pick an introduction that energises you and makes it easier to continue with the rest of the speech.

To kick things off, can either share your thoughts on the day’s news, a quote that’s especially powerful from your favourite philosopher, author or entrepreneur, or share a personal story. Seeing the audience enjoy your introduction will boost your confidence and help calm your nerves.

6. Involve the audience

Plan to speak for the first minute on your own, and then build in opportunities for the audience to get engaged.

You can do this by either asking them a question that requires that they respond, playing a video clip and asking for feedback, or taking an informal poll on any range of issues.

7. Use speech pauses

Whether you prefer to read your speech or have an interactive session with your audience, pause frequently – and use the right kind of pause.

A favourite of former US President Barack Obama is the rhetoric pause: “Ladies and gentlemen (pause)”. It is used to avoid being repetitive when emphasising a point or to show that the next point is important. It creates suspense and keeps the audience interested.

The sensory pause backs an explanation and appeals to the audience’s feelings. For example, “It was an unpleasantly cold, dark, rainy night (pause)” – this gives the audience time to imagine themselves feeling the cold. There’s also the dramatic pause – a long pause that allows the audience to think and gives you, the speaker, the opportunity to avoid dreaded filler words, like ‘erm’ and ‘uh’.