Methods of Reducing
Apprehension and Anxiety
When Speaking and Presenting
University of Wisconsin-La Crosse, Communication Studies Department
If you are one of those speakers who thinks giving a good speech is almost impossible, use visualization. Here's what you do:
1. Sit in a quiet place.
2. Close your eyes.
3. Visualize (imagine) yourself giving the speech.
4. Include as much detail as possible.
5. See the audience listening intently and responding to your words.
6. See yourself delivering your message.
7. See your comment sheet stating that you did a good job!
8. See yourself enjoying your reward after your speech.
Repeat this process as often as you like. It is like running a movie through your head. Repetition helps.
If you are one of those speakers who "talks trash"…says things like "I look stupid" or "I make a fool of myself up there speaking," restructure your thinking.
Make your self-talk positive. If you think and say you can do it well,
you will.
Restructuring your thinking is not easy! But it is possible.
Use healthy methods of relieving your stress: Exercise…..read….have fun…..….cross stitch…play games…
Get adequate rest
Eat regular meals
Remember Maslow's hierarchy of needs!!!!!!!!
Don't party the night before a speech!!! Rehearse instead!!!
Take a deep breath when you feel nervous.
You need oxygen…and the deep breath relaxes your upper body.
Plan that reward!!!!
When your speech is finished, reward yourself.
E-mail me with your questions, comments, or feedback. Thanks!
Last updated 10/30/03.
