- The fear of public speaking can be, in many cases, disabling.
- In other words, it can affect us in our day-to-day life, interfering with activities of daily living and limiting us.
- This phenomenon can also be known as glossophobia.
the phobia of public speakingalso known as glossophobia, occurs when a person has an intense and non-rational fear of speaking in front of other people. In the event that it is disabling, that is, it affects the person’s daily life, it can be considered a social phobia.
In many cases it is a anxiety disorder and in many cases it occurs within the disorder called social phobia or stage fright.
SYMPTOM
The symptoms that would appear when speaking in public would be the same as in any other anxiety disorder: increased heart rate, sweating, tremors, choking sensation, chest pain, intestinal problems, derealization or depersonalization, fear of losing control, irrational and obsessive thoughts, etc.
Strategies to manage it
Now, in order to overcome fear or prevent it from becoming a social phobia, it is advisable to follow a series of strategies to manage it.
Here are some of the most important:
Lower expectations and perfectionism.
As we have mentioned, high expectations about the situation can lead us to be afraid of speaking in public. Thus, It is important that you analyze the situation and that you think that you should not be successful and competent in absolutely everything we do. If not, we have to do the best we can without the need to reach pathological perfection.
Control the theme.
It is important that you feel safe with the topic you have to present. Therefore, it is recommended that you read about it, prepare yourself and collect all the necessary information.
Essays.
Although it may not seem like it, it is very important that you can rehearse the topic. You can expose yourself gradually, that is, first speak in front of the mirror, then do it in front of trusted people to gradually increase the audience. Also, if there is a possibility that you may be asked questions, it is important that you do a simulation of what possible questions you might be asked.
Self instructions.
Give yourself messages or positive instructions, is also very effective. You could tell yourself things like “breathe, calm down, you can, everything will be fine, remember to look people in the eye, etc.”
Relaxation.
Before the exposure you can also practice breathing and relaxation techniques in order to stop the activation of anxiety.
Question your thoughts.
During the process, a series of irrational thoughts will probably appear, such as: “You’re not going to be able to do it”, “they’re going to laugh at you” or “I’m sure you’re going to make a fool of yourself”. Try to challenge and question these thoughts so they don’t hurt you so much.
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