10. Coping with anxiety: Anxiety is the one of the protagonists of your presentations, so, if you want to success in your
presentation, you have to learn how to control it. Here you have some pieces of advice and some helpful links that will show you how to control it.
¾ Link: University of Tennessee:
http://www.utm.edu/staff/ccenter/counseling/publicspeakingan xiety.html
What is Public Speaking Anxiety?
Public speaking anxiety is very common among both college students and the general population. Some estimates are that as many as 20-85% of people experience more or less anxiety when they need to speak in public. Many people who speak for a living, including actors, businesspeople, and politicians, experience public speaking anxiety. In fact, some of these experienced public speakers feel that a little nervousness before a performance or speaking engagement gives them the ability to perform at their best. However, for some people the anxiety becomes so intense that it interferes with the ability to perform at all. In the case of
students, this may lead to avoiding certain courses or even majors where oral presentations are required, never speaking in class, or deciding against certain careers because they would require occasional speaking before a group. Students who are very anxious about public speaking in class may sometimes also avoid social events they would like to attend or may not talk to classmates they would like to get to know.
A phobia is a fear that is out of proportion to the danger. For example, if you were very afraid if a lion charged into your classroom, this would be a very reasonable fear, but if you were very afraid if a baby (non-poisonous) spider was spotted in your classroom, this would be a phobia because the spider could not hurt you. If your nervousness about public speaking is great enough that you feel it is
interfering with your life and things you would like to do, you may have a Social Phobia. The most common form of Social Phobia is public speaking anxiety.
Students experiencing public speaking anxiety say they are concerned they will be embarrassed if they speak. They say they are worried they will make a mistake, look “stupid” to others, or be judged unattractive. Some students say they get upset thinking about others looking at them or being the center of attention.
Others express the belief that no one would be interested in anything they would have to say, or that nothing they would say would be worthwhile. The bottom line is fear of unfavorable evaluation by others. Many students reveal that their public speaking anxiety started after an upsetting or humiliating public speaking
experience when they were in elementary or high school. They may not have examined these experiences from an adult point of view or received objective feedback about the situation from someone else. Some students feel their oral presentation must be perfect (something, of course, not expected or reasonable), and feel anxious due to their self-imposed pressure for perfection. Many students who experience public speaking anxiety have low self esteem.
In addition to the emotional aspects of public speaking anxiety, there are often physical symptoms as well. These are symptoms that are associated with anxiety,
and include trembling or shaking, cold clammy hands, shaky voice, rapid heartbeat, sweating, blushing, dizziness, shortness of breath, digestive discomfort, or
forgetting something you know or were about to say. In some cases, a person with Social Phobia for public speaking may experience a panic attack.
The good news is that if you are experiencing public speaking anxiety there is a lot you can do to make things better. One professor, who invited students who were nervous about giving an oral presentation in class to come and speak to her privately, found that in every case these students gave one of the best oral presentations in their class. The professor attributed this to the preparation the students did for their presentations, including careful choice of topic, thorough preparation, and practice. Incidentally, polished public speakers practice, too!
¾ Link: University of Victoria
http://mycoop.coop.uvic.ca/engrcoop/?page=oralpresentation
Anxiety
Concern about doing well is a positive thing, but overt nervousness can interfere with your message.
Some tips to control nerves are:
• Don't leave things to the last minute. Plan your speech, prepare your material, and show up early.
• Don't add to your nervousness by rushing to meet deadlines.
• Rehearse your presentation out loud several times to ensure that you are comfortable with the topic and can meet the time limit.
• Bring a glass of water. Taking a sip of water will temporarily cure a dry mouth. Most professional speakers will ensure that a pitcher of water is available throughout their talks.
• Breath deeply once or twice just before you begin to speak. Slow, deep breathing through your stomach will relax tight chest muscles.
• Make eye contact with one person for a few seconds, then look at another person. That way you will feel you are talking to only one person at any time.
¾ Link: Saint Louis University
http://www.eas.slu.edu/People/DJCrossley/scomm/talks.html
Coping with Nerves
• Almost everyone when speaking before an audience is nervous, but experienced people do not let it show.
• Nerves (stress) creates useful energy for the talk, nervous speakers can become good presenters.
• Being observed often makes people nervous, anxiety comes from the fear of making mistakes, so you must reduce the stress on yourself by being well prepared.
• A big factor is lack of experience, students generally do not have a chance to practice enough.
Symptoms of Nervousness
• Nerves can affect the voice, facial muscles, timing perception, headaches, stomach cramps etc.
• Cause mental blocks, ambiguity, and confusion - if this happens STOP, start another subject and come back to the one that caused the block. Causes hesitation: filled pauses: 'uhms', 'ahs', 'er' …unfilled pauses: silence!
• Hesitation is not necessarily always detrimental - it can be used effectively - and silence is not always interpreted negatively by the audience.
• Can accelerate speech (talking too fast), talk at a higher pitch.
Audience Reaction
• Nervousness is quickly transmitted to the audience.
• Audiences are more comfortable if you express confidence in what you say and acknowledge those things that you are unsure about
• If you appear uncertain, the audience will pick this up and become suspicious of what you are saying.
Reducing Nervousness
• The audience generally cannot see if you are nervous, so reduce the obvious signs, e.g. do not pace up and down or gesticulate wildly.
• Consciously make yourself relax, be calm. As an extreme measure you might try and imagine the audience is not there!
• Remember that the audience wants you to succeed.
• You are much more aware of potential mistakes than the audience, if something starts to go wrong, treat it smoothly, do not overreact.
• What is the worst that can happen? In reality, even obvious mistakes are not usually that important.
• If you are very nervous, you need to practice systematically to reduce the effects through gaining more experience.
¾ Link:
http://www.arcanum-butler.k12.oh.us/Public_Speaking_Page.html
Public Speaking
A guess - you are afraid of speaking in public. It scares you to death. You'd rather face a nest of poisonous vipers than speak in public. Don't worry, this is not uncommon. The answer is to understand public speaking and learn how to control
your feelings so as to make a good showing.
Note #1. Most problems relate to being ill prepared.
Note #2. Review note #1.
Speakers who are ill prepared tend to be nervous. Nervousness leads to anxiety and forgetfulness. Anxiety and forgetfulness lead to nervousness which leads to anxiety and forgetfulness, etc.
Suppose a speaker is nervous about speaking because he only rehearsed the speech he is about to give once. His breath may be short, caused by his nerves which have tightened his chest. He begins speaking, but is anxious because his chest is tight. He thinks about this and it causes him to forget a point. Now he is more nervous and this causes hi chest to tighten more.
So, what is the answer? Prepare. Preparation involves learning about the topic, organizing the speech, making note cards and an outline, and rehearsing. If a speaker takes the time to do each of these, he will be confident before the speech begins and this will lead to a better speech.
Learn about the topic. This is basic research which leads to developing a thesis statement. Once the thesis is written, the speaker can focus on selecting material which is appropriate to prove it. The research can be the making of notes from what is already known, reading books on the topic, asking others, or even
conducting experiments. The speaker should work to be completely conversant with the topic which is being addressed.
Organizing the speech. Decide in which order the material will be presented. The structure can vary according to the needs of the speaker and the demands of the speech, but the opening should gain the attention of the listeners; the body should develop the individual points; and the conclusions should draw the arguments together to demonstrate how they prove the thesis. Prepare an outline to help in organizing.
Making note cards. When the speech is organized, the speaker should prepare note cards which serve as reminders. Many who are new to public speaking want to cram as much information as possible onto note cards. This can lead to problems.
By loading note cards with information the speaker risks over-reliance on them. The speaker needs to be confident that the knowledge is known more than written.
Use a single word or two to suggest an idea which needs to be covered, and place these in order. Keep each note card to only three or four words so that time is not needed to search through the material. These words can then guide the speaker who might need a gentle aid to assist in remembering the order of the
presentation.
Write in large print, big enough to be seen easily, but small enough so as to not crowd the card.
Rehearse. Some claim that it is advantageous to rehearse in front of a mirror.
Others say "no," feeling that this will cause the speaker to develop bad habit of
watching him/herself. Some claim that a video camera is the best tool, while others claim it will cause the speaker to focus on a single point. The best suggestion is to rehearse somewhere, somehow. Rehearse in front of family or a mirror or a camera or friends, or in front of a blank wall, but be sure to rehearse by saying the words aloud at a volume which will sufficient for the actual presentation of the speech.
Some Exercises. Work on diction with vocal exercises which demand attention to diction. By doing so a speaker can improve enunciation.
1. Repeat, as quickly as possible, "Red leather, yellow leather."
2. Repeat, as quickly as possible, "Toy boat."
3. Say, "I slit the sheet. The sheet I slit. And on the slitted sheet I sit."
¾ Link: University of Cambridge
http://web.anglia.ac.uk/stu_services/camb/presentation.doc
Oral Presentation Anxiety
“The mind is a wonderful thing – it starts working the minute you’re born and never stops
until you get up to speak”
As a student at APU you may be required to give an oral presentation as part of your course work. The thought and the reality of this may be scary
Public speaking anxiety is very common among students and the general population. Students who are very anxious about public speaking may avoid modules where this is required, rarely speak in seminars, or decide against certain careers which require occasional speaking before a group.
The good news is that public speaking anxiety can be alleviated. Some nervousness is necessary. You need to be nervous but not overwhelmed by nerves.
Think in terms of an “adrenalin thermometer” where the reading is not too high or too low. You can also see nervousness positively, as excitement/arousal rather than as anxiety.
Practical exercises and information are offered in this booklet for coping with excess nerves before and during a presentation.
Mental, behavioural and physical techniques can help you manage nerves.
Equipped with these, taking a role and ‘having a go’ will not seem so daunting.
Jumping into the pool with ‘psychological armbands’ – as one student put it.
Confidence develops from doing things and being open to learning from mistakes.
Transferable skill being able to manage anxiety level is a very useful skill, transferable to other situations e.g. exams, interviews, as well as life beyond University.
What is public speaking anxiety?
Public speaking anxiety often involves a central fear of being scrutinised and judged unfavourably by others. Students who are very anxious about presentations often say that they fear being the centre of attention and will feel self-conscious and embarrassed when they speak. Some worry that they will “look stupid” to others, make a mistake or be judged unattractive. Others may express a belief that what they have to say is not worthwhile as no one would be interested. It is easy for such worries to spiral into negative thoughts such as “I’m a failure’.
Negative, unhelpful thoughts can build out of all proportion and affect feelings, behaviour and physical symptoms.
Catastrophe scenario - anxiety about giving a presentation may be traceable to a previous negative, humiliating or distressing experience – perhaps at school or college – and you may be predicting that future presentations will not go well. This is a prediction not fact.
Perfectionism - self imposed pressure to do the perfect presentation (something not reasonable or expected) may also fuel anxiety, particularly if this is your first time of doing one at University.
Physical symptoms of anxiety often include racing heart, blushing, shaking, dry mouth, sweating, dizziness, being tongue-tied, butterflies in stomach, rapid breathing. These are normal physiological reactions to fear linked with the body pumping out too much adrenalin.
WHAT CAN I DO?
Before the presentation Step 1
• Ask yourself ‘what am I really afraid of?………
……….
Naming a fear sometimes helps to diminish it. You may also gain a more realistic view of what is expected or not expected.
• Ask yourself ‘what is the worst that could happen during a presentation?’………
……….
Looked at calmly, the ‘catastrophe’ may not be so bad after all.
• What can I do about the ‘catastrophe’ if it does happen?...
………..
• What are my strengths as a public
speaker?...
...
...
It is easy to overlook these if you are focused on your perceived limitations.
Step 2
Recognise your negative self-talk which is anxiety generating.
Practice challenging and then changing negative thoughts into positive ones
Negative What is the evidence?
Positive
1. They all know more about this than me 2. Everyone thinks I’m nervous
3. I’ll go to pieces 4. They won’t listen
5. I’ll fail this presentation 6. I’m no good at presentations 7. Other =
Step 3
Managing physical symptoms of anxiety Learn and practise the skill of physical relaxation:
WHY?
Relaxation techniques can help you to reduce the physical symptoms of anxiety. If practiced regularly, which is important, the overall level of anxiety can reduce.
Being able to release bodily tension and achieve a relaxed state can also be mind calming. This will help you to feel more in control, better able to concentrate, and remember what you want to say.
Nervousness/arousal will necessarily go up when you give your presentation, but if it starts from a low level it is much less likely that it will go too high – remember the adrenalin thermometer.
Remind yourself not to overdose on caffeine - tea, coffee, fizzy drinks etc.
Tense and release muscle relaxation
• You can borrow a tape from the Counselling Service which includes tips for quick relaxation.
• Relaxation and anxiety management booklet available from the Counselling Service.
Step 4
Controlled Breathing
Breathing is one of the activities of the body where there is conscious control and automative activity.
Most of the time we do not give much thought to how we are breathing. Altering the way we are breathing can be the most single effective way of achieving a calm relaxed state and remaining calm in a stressful situation.
Breathing awareness
Next time you are very anxious notice how you are breathing. It may be shallow, rapid, irregular or you may be holding your breath, not exhaling or inhaling fully.
In a situation of threat, real or imagined, this type of breathing is likely. Physical exertion also tends to be characterised by chest breathing.
Diaphragmatic- breathing – when we are resting breathing tends to be deeper and slower from the diaphragm.
This type of breathing is easily observable in a sleeping baby - the tummy moves outwards with each in-breath and inwards with each out breath.
‘Take a deep breath’ is conventional good advice for calming down the nervous system, though sometimes easier said than done.
Breathing exercises:
Focus your attention on your breathing. Become aware of how fast or slowly you are breathing, whether you are breathing shallowly or deeply.
Now put one hand on your upper chest and one on your stomach just below your rib cage. Relax your shoulders and hands.
As you breathe out let your stomach flatten. As you breathe in through your nose allow your stomach to swell.
Try to keep movement in your upper chest to a minimum.
Slowly and evenly breathe through your nose.
Allow your breath to become smooth, easy and regular.
Visualisation may help you to get a rhythm going:
• As you breathe in, imagine you are drawing a half circle with your breath and as you breathe out, you complete the second half of the circle.
• Imagine being on a swing, breathing in as you go up and breathing out as you go down.
Regular diaphragmatic breathing requires around 8 – 10 breaths in a minute, breathing in and out counts as one breath.
You might also want to try the breathing exercises in Appendix 2.
Find what works for you.
Step 5
Presentation Planning
Careful preparation of your talk is essential if you are to feel confident about what you have to say and that you can do it. Lots of advice is accessible on planning a talk, structure, notes and cards, choosing visual aids.
Lee J.Van Emden and L.Becker, Presentation Skills for Students, 2004 Chapter V ‘Speaking as part of a group’ is also very helpful on forming and organising a group, planning and rehearsing a group presentation.
APU Short Guide – Presentations, Appendix 1.
Rehearsal
Each practice helps you to know your material, check on your timing, and experiment with getting your message across e.g. voice level, speed of speaking, conveying interest/enthusiasm.
You can:
- practise out loud by yourself
- tape yourself and give yourself constructive feed back – don’t do this if you think it will make you more anxious.
- give your talk to a friend or friends. If a friend cannot be cajoled, a Counsellor will be an audience.
- familiarise yourself with where you will speak, e.g. stand at the front of the classroom.
- know and rehearse well the beginning of your talk so that you can confidently get going, anxiety is often highest at the start.
Think about what would help you in giving your talk, e.g. sitting rather than standing.
You might want to let your module tutors know that you are very nervous.
They might have helpful suggestions.
On the day
• Use your preferred breathing and relaxation exercises to calm you.
• Think positively, challenge negative thoughts. Say to yourself “I can do this, I am well prepared.”
• Picture your audience as friendly – they may well be pre-occupied with their talk to you.
• Talking informally with your audience, or members of it, before you start your talk can help to defuse anxiety, e.g. “Can you hear me?”, “Is everyone here?”.
• Physical movement helps to discharge anxiety, prevent ‘freezing’, e.g.
walk around, shake your hands and arms, screw up your face and relax it.
• Use physicality to support you, e.g. perching on a table, sitting on a chair.
• Take a few deep breaths as your turn approaches, letting go of as much tension as possible, letting your shoulders drop and relax. When it’s your turn, use the adrenaline rush to feel alert and enthusiastic about what you have to say.
• DO NOT CONCENTRATE ON YOURSELF as you give your talk, e.g.
“do people think I’m nervous?”, “how do I look?”. Focus on the important information you want to give to others and how it will interest them.
• If worrying thoughts creep in during your talk say to yourself firmly STOP – take a deep breath in and out. You can mark your work with a red dot to remind you of your stop message.
• Blushing? ignore it. Remind yourself that it will die down, and you will not be marked down for turning pink.
• Keep your breathing going – out and in regularly. You can only speak on an out – breath (Try it!).
• Slow down your speaking if you are speeding, as this will help you to feel more in control. Again you can mark your work to remind you.
• Remember – you never look as nervous as you feel.
After the presentation
Give yourself appreciation for having done it. Don’t berate yourself for mistakes.
You can think realistically about what you will try differently next time.
You might even enjoy giving a talk!
Appendix 1
APU Short Guides Series Presentations Planning a presentation
• Make sure you know the requirements of the presentation: time allocation, content and purpose
• Prepare carefully, research thoroughly, and structure with an introduction, middle section and conclusion
• Don’t read out an essay
• Use headings, bullet points and keywords
• Prepare brief notes for each heading on numbered cue cards
• Decide on appropriate visual aids
• Keep text clear, simple and in an appropriate font size
• Do not use too many visual aids
• Display key points for the audience and as prompts for yourself
• Familiarise yourself with the material and the equipment
• Rehearse ‘authentically’, using all the equipment and material you intend to use
• Stand back to check the appropriateness of your visual aids
• Time yourself and be prepared to edit, both in rehearsal and on the day
• Make sure you have the necessary equipment set up and working, your overheads, handouts and cue cards
Introduction
• Make a conscious effort to relax
• Look at the audience
• Smile
• Speak clearly and audibly and maintain eye contact
• Briefly outline what you are going to talk about Middle section
• Go through the main points one by one with a logical, coherent progression
• Don’t overload the audience with facts and figures
• Don’t just say everything you know about the subject
• Speak to the audience, not the board
• Avoid blocking the view of your visual aids Conclusion
• Summarise the main points and draw a conclusion
• Invite questions
(As you can see, it’s all in the planning. More information is available from Learning Support in Hel 333)
Appendix 2
Breathing excercises
1. The Three part breath Can be done anywhere.
Do it each time you look at your watch or the clock.
Before you answer the telephone or whenever you feel pressurised. Empty your lungs and imagine a conical shape.
First fill the top third of your lungs, the apex of the cone, breathing in slowly and steadily through your nose.
Then fill the middle third.
Continue breathing – push out your stomach and fill the base of the cone.
Then exhale through your parted lips like a sigh.
Imagine as you let all the air out of your lungs that you are letting out all the tension and pressure. Visualise a black cloud of tension drifting away with your breath.
Let your lungs completely empty and go on with your work Do this breath as often as possible during the day.
2. The Circuit Breaker
Use whenever you feel the symptoms that bother you, e.g. butterflies or panic feelings when the pressure is to great or you feel stressed. Use in traffic jams, at meetings or before attempting something that is difficult for you.
1. Breathe in through your nose 2. Breathe out through your mouth 3. Breathe very calmly and gently
Imagine a feather about 12” away from your lips. You must not disturb the feather with your breath.
4. Count between breaths.
5. Count more quickly each time so that there is no pressure on your breathing.
Close your eyes and relax (where appropriate).
Breathe in through your nose. Out through your mouth (not disturbing the feather).
Count one.
Breathe again. Count two. Breathe again, count three, and so on up to ten.
Repeat the one to ten circuit three times.
You will find this very calming and refreshing, and after three circuits feel quite tranquil.
If you can’t do three, one circuit will help in emergencies.
Further Resources S.Jeffers, Feel the Fear and Do it anyway, 1991.
H.Kennerley, Overcoming Anxiety – a self help guide using cognitive behavioural techniques, 1997.
D.Brookes, Breathe away stress, 1997.
J.Van Emden and L.Becker, Presentation Skills for Students, 2004.
Relaxation Tape.
All of the above may be borrowed from the Reception Desk , Student Support Services, Helmore 341.
Relax………Relaxation and management of anxiety