Fear of public speaking/ presenting

[Q3478910]

After some advice as I cannot get over my fear of presenting at work. I’m an introvert but don’t think my colleagues would think of me that way. Over the last 4 years I’ve been working really hard on my confidence and speaking up. In a group (small or large) im comfortable contributing and sharing my opinion even when my opinion differs to those around me. However as soon as I actually ’present’ something, no matter how small the group, I go into full panic. Lump in my throat, shakey voice, heart pounding, the works! The more I think about it the more worked up I get. What have people done to get over this? I’m thinking of trying hypnotherapy but not convinced it will work. Im at the point where it’s career limiting and need help!

Do you practice what you are going to say? If you have time to prepare, practice over and over you will know your material and it will be easier. Put your key points on revision cards and tie them together. Also, it should get easier every time you do it. alternatively, find a voice or acting coach who can give you techniques to help your confidence.

Thank you, I’m always as prepared as I can be. It’s more that I’m scared of how I’m going to react than the actual speaking itself. It’s bizarre as I know it’s madness but I just can’t get over it!

Have you asked your GP for beta blockers? That at least will reduce the visible signs such as shaky hands, trembling voice, red face, which is half the battle.

In the past you could do beta blockers plus Valium which was a winning combination but they won't prescribe the latter any more!

I felt exactly the same as you and I have to be honest I never conquered it. Public speaking was my panic attack moment, which you can't disguise mid talk. I went on several public speaking courses, learnt all the techniques etc, but the only thing that enabled me to do it was to get beta blocker tablets from my doctor, which slows the racing heart and allows you to at least sound normal. He wouldn't give me them as a long term solution though so I avoided roles that meant public speaking - so yes it is career limiting.

Looking back, I wish I'd tried CBT. I know people who've had success with reducing their panic attack situations. Try everything you can and Good luck - I hope you're successful.

Bets blockers are a game changer

I second what PPs have said… beta blockers. I tried all the other techniques, but no matter what, when about to present my heart would start racing, I’d get breathless and be physically unable to speak. Beta blockers takes away the fast heart beat and at least enables you to speak. It doesn’t address the underlying issues but it gets you through the situations.

@Q3478910 hey, I know your post was some time ago but wondered if you ever found anything that helped?! I am exactly the same as you and have never seen anyone else say the same thing - like you I'm fine 'off the cuff' and talking in groups when I have control or choose to speak/contribute but when I have to present or all the pressure and spotlight is on me I just go into a panic. It's getting worse over time and it's really tough. Given the nature of what I do I'm expected to be a very competent speaker. Just nice to know I'm not alone in this.

@gentlemum hey, so I tried hypnotherapy which I really enjoyed (because I find it fascinating) but sadly it did f all for me. The only thing that has helped me is getting a propranolol prescription. I take it when I know I’m going to be in a situation like that and although I still feel the symptoms internally, they don’t show on the outside. Sorry not to be more help, but you’re not alone!

2 suggestions:

• there’s a v good audiobook: How to Own the Room: Women and the Art of Brilliant Speaking. Wd recommend you listen to that more than once.
• an alternative quick fix to beta blockers which works for me is paracetamol. It’s been shown to be effective for reducing anxiety. Wd use infrequently but I wd take 20 minutes b4 a presentation.

just spotted u posted something about propananol so the paracetamol advice is probably redundant.

U might find presenting gets easier wen u hit the menopause and if u go on hrt. I care so much less what people think these days and I’m sure it’s the hormones.

try and begin a presentation with something that takes the focus away from you. Eg - a question for participants, an interactive exchange with the previous speaker or something along these lines. It’ll help you relax more.

finally, very few people are really good public speakers. Further more, people have pretty low standards about what they expect from public speakers. So lower the bar a bit. I’m sure you r far more critical of yourself than u r of other people 😀

I am also terrified of public speaking - voice wobbles, hearty rate doubles, legs shake etc. As per a PP, very few people relish public speaking. Don't compare yourself to those that are brilliant at it.

What has helped is squeezing my fists very tightly to release tension, being prepared - know what you are going to say for the first 30s, but not over prepared - you can still be 'you', accepting that you have been asked to speak because you are an expert, that no one wants you to fail, that they want to hear what you have to say, putting across a simple message and speaking slowly to give yourself time to think and breathe.

My employer funded me to attend a 2 day Dale Carnegie public speaking course which was excellent. I have been on public speaking courses before but this was by far the best as they video you and you realise that you are nowhere near as bad as your inner critic says you are. Really recommend this course.

Also you may think you sound nervous but your audience might not know what you sound like (someone helpfully told me this after I had to present in front of an audience of maybe 100 people at short notice and I knew that I sounded nervous). I have also found that I relax hugely with Q&A - so maybe start by asking a question to take the initial focus away from you- it also means that you are owning the room. And finally, keep doing it - it does get easier.

@Q3478910 thanks for replying, good to know I'm not alone! Sorry to hear the hypnosis didn't work but glad the propanolol offers some help. I think that's what I need to look into