Use Emotional Intelligence To Address Speech Anxiety (Part Two)

Photo Credit: Monkey Business/Fotolia
Photo Credit: Monkey Business/Fotolia

 

In Part One of Use Emotional Intelligence to Address Speech Anxiety, we outlined how to address fears of public speaking through internal emotional management. In this part, we will focus on external emotional management strategies, namely how to use your body and practice for the big day.

 

Use Your Body

 

Regardless of whether you use the strategies discussed in part one, right before getting up to speak, you may get a little nervous. You have a lot of excess energy in there. You do not want to get rid of all of it, and believe me, you will not, but you want to get rid of some of it. Try some “tense and relax” techniques.

 

Clench and relax your fists. Clench your fists really hard, and then release them. Can you feel the tension leaving? It really works. Some people get a lot of tension in their necks, if you do try shoulder shrugs. Push your shoulders up to your ears hold them there for 10 seconds and release. A good overall tension reliever is the use of stretching exercises. Do some deep knee bends, stretch your arms up, open your hands really wide and then close them. All of these exercises are good ways to release some of that tension.

 

Practice

 

Practice the speech to gain more confidence in your ability. It is especially helpful to do so in the exact room where you will be giving the speech. Get up in front of the room and try to envision what it is going to be like when you give your speech. This will help you feel more comfortable when you speak, and fill you with greater confidence.

 

If you can’t practice in the room, try to use visualization, a research-based strategy widely employed by top athletes. Visualize what you know about the room and the audience, and imagine giving the speech. See with your mind’s eye everyone staring at you, listening with rapt attention. Imagine the applause breaking out after your speech, and your boss giving you a big thumbs-up sign after you finish.

 

Conclusion

 

The sooner you get up in front of a group and you realize that you have something important to say, and you get out there and just do it, the sooner you will get rid of your fear. This follows the research-based exposure therapy approach to public speaking anxiety.

 

Sure, the first couple of times, you’re going to be nervous, but you’ll get over it. People will compliment you and you will say, “Oh, really, I didn’t think I did such a good job.” Remember do not judge your external environment by your emotional self’s perceptions. You may feel nervous inside but many times on the outside, you appear more confident.  This is where videotaping comes in handy.

 

Also remember that “failure is an event, not a person.” If you do not have a successful speech, there might be other factors that may be causing this besides you. It’s not that you failed; it’s the event that failed.

 

Speaking is a skill that grows weaker with disuse and stronger with practice. The secret to improving your speaking skills is practice. Where can you get speaking opportunities? They exist all around us – at work, in community groups, at churches. You can also set up speaking engagements at various organizations like Fraternal Order of Police, Urban League, Community Action Agencies, Farm Bureaus, Rotary Clubs, Knights of Columbus, Kiwanis Club, Church Groups or League of Women Voters. These are all great opportunities to practice. Remember, your first speech is likely to be your worst speech, so you will keep getting better and less anxious going forward!

 

This post was co-written by Patrick Donadio and Gleb Tsipursky

Bio: Patrick Donadio, MBA, is a keynote speaker and communication/speech coach with over 30 years of experience working with leaders and their organizations. His book, Communicating with IMPACT, is forthcoming in 2016. To contact him about speaking or coaching for you or your team, call 614-488-9164, e-mail Patrick@PatrickDonadio.com or visit www.PatrickDonadio.com

Bio: Gleb Tsipursky, PhD, is the President of Intentional Insights (www.intentionalinsights.org), a nonprofit that helps people reach their goals using science to build an altruistic and flourishing world, and serves as a professor at Ohio State. A best-selling book author, he regularly published pieces in prominent venues. Email him at gleb@intentionalinsights.org

 

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Follow Dr. Gleb Tsipursky:

Disaster Avoidance Expert, Author, and Social Entrepreneur

Dr. Gleb Tsipursky helps leaders and organizations avoid disaster through science-based strategies for effective decision-making and emotional and social intelligence. He is a well-known scholar, entrepreneur, author, speaker, consultant, coach, and activist in these areas – for more information, see his website, GlebTsipursky.com. He runs a nonprofit that helps people use science-based strategies to make effective decisions and reach their goals with the aim of building an altruistic and flourishing world, Intentional Insights. He also serves as a tenure-track professor at Ohio State in the Decision Sciences Collaborative and the History Department researching decision-making, goal achievement, emotional and social intelligence, meaning and purpose, and altruism. He regularly publishes pieces on these topics in prominent venues such as Time, Salon, Psychology Today, The Conversation, The Huffington Post, Lifehack, Elite Daily, Lead Change Group, The Plain Dealer, Alternet, Inside Higher Ed, The Chronicle of Philanthropy, and elsewhere. He appears regularly on network TV, such as ABC 6 and Fox 28, radio stations such as NPR and Sunny 95, and online-only media such as podcasts and videocasts. A best-selling author, he wrote Find Your Purpose Using Science and other books, as well as over 25 peer-reviewed articles in academic venues. He does speaking, training, coaching, and consulting for current and future leaders in mid-size and large corporations and nonprofits. Generous support from his patrons on Patreon enables him to focus on public outreach that addresses the fundamental problems and dangerous risks facing our society instead of teaching classess to support himself, and every dollar makes a difference in freeing more of his time for this activism: consider supporting his work! Connect with him via LinkedIn, Facebook, and Twitter, and email him to discuss any aspects of the content he creates, to arrange a media interview, or hire him as a speaker, trainer, consultant, or coach: gleb (at) intentionalinsights (dot) org.

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  421. oh, and it’s not a four year burr in my bonnet when it hits the floor. Actually, as it lays totally flat on the bench, I’d say its darn hard to knock it off by mistake.

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  423. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

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  425. Slam dunkin like Shaquille O’Neal, if he wrote informative articles.

  426. bW–I mean he was thrown at 14 times. And I don’t think Witten was doubled more in the red zone. There were more defenders around because everything is bunched up, but that’s true for every receiver. I do think he’s made a priority by defenses, but not so much so that he shouldn’t even average a single red zone target per game.

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  433. Well guys, Here is an update, Apparently both the scammers, Cristopher Nduka and Alicia Bermuller have walked free. there case was dismissed in the Canadian Courts, based on technicallity. Apparently the police screwed up in their investigation. Only My Christopher Nduka had served some minor time while waiting for a bail hearing. So they are out and free. That should tell you much on how these guys get away with these things.

  434. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  435. Thanks so much, Melissa! I have fun finding awesome ideas online! I think it’s always a bit magical to me, since I had to create materials by hand as a teacher without all these wonderful online printables and tutorials. Deb recently posted..

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  440. My dad started traveling for work when I was about nine, and it was so hard on my mom — trying to take care of three kids and a house (which we were trying to sell), etc. etc. I give you credit for going through it too! Unfortunately, my dad is still traveling, but I think it got easier for my mom with time, especially as we got older.

  441. Kick the tires and light the fires, problem officially solved!

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  444. At last! Someone with the insight to solve the problem!

  445. BUDDY: I'm not bothered by the author's nationality at all. I have no biases in that respect. :)PETER: I think I do know what you're saying. I hope to have a great experience reading this book, as well! 🙂

  446. Merhabalar.Fergana büyük otelde 2 gün 2 gece kaldık.Gerçekten çok temiz ve personelin oteldeki müşterilere karşı tavrı çok içten ve samimi.Kat görevlisi AyÅŸen Hanım'a ,Ali Bey'e ve otel çelışanlarına otelde kaldığımız süre içerisinde bize karşı kibar davranışlarından dolayı teÅŸekkür ediyorum.Yaz turizmi için de altarnatif olan bu oteli daÄŸ havası almak isteyenlere ÅŸiddetle tavsiye ederim…

  447. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  448. Ja po prostu chcę wspomnieć jestem nowy na blogu i szczerze lubi swoją stronę blogu. Prawdopodobnie jestem chcesz zakładki witryny . Naprawdę się z niesamowitej treści artykułu. Dzięki za ujawniając swoją stronę WWW.

  449. I am thinking about pursuing a career in web design. I learned there was a huge difference in web design and web development. I’ve studied the design aspect for a while now and I really want to know what is essential to be a successful freelance web designer. So far, I’m comfortable with HTML/CSS, Photoshop, and a tiny bit of Flash…is it necessary to know PHP and other coding languages in order to build a website? And while I’m at it, what is the difference between HTML and other languages?

  450. BlÃ¥tt er lekkert. Slike krukker har vi noen av, men jeg har ikke brukt dem til vaser før…det var jo sÃ¥ fint. Lekre bilder i forrige innlegg ogsÃ¥. Ha en fin fin dag. Klem Merethe

  451. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

  452. OH MY GOSH!!!!!!! It is about time you guys did a Harry Potter Parody well sketch. But I can’t wait to see it. I hope you guyes get the the funds to do a full parody of harry potter. If you do you have a harry potter obsessed fan ready to see your brilliant work.

  453. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

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