Tips for overcoming fear of public speaking

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I’ve recently started a new job that has some element of public speaking. I’m a naturally extroverted person, but years ago had a panic attack whilst doing a presentation (completely out of the blue) and I’ve been terrified of doing it ever since. I take beta blockers to feel confident enough to contribute in the smallest capacity to meetings and I know I have held myself back for year because of it.

Does anybody have any tips? I really want to tackle this positively face on and am looking for books and courses etc. I’m based in London if that helps.

thanks so much

Find your local toastmasters club. There are several in London.
They're great for getting you comfortable with public speaking and generally a friendly bunch too.

d91toastmasters.org.uk

I think presenting on Teams is easier than in person - any chance you could do that to start with to build up to a bigger audience etc?

For speaking in front of a real audience:

Make sure you have water.
Ground yourself with your feet planted reasonably far apart so you have a firm steady base.
Learn your first minute or so and your last minute or so by heart (I'm fairly confident so don't usually bother with this but I know it helps others).
I like to have enough notes available to get me back on track in case I freeze up.
Take a clock/watch so you can keep an eye on the time.

Can you find a way to get some early active engagement from the audience? E.g. ask everyone in the audience to put their hand up if they've experienced some problem relevant to your presentation, or if they agree with some opinion, or whatever.

I find that kind of thing helpful because I hate not knowing how the audience is reacting. If you feel the same way, finding some way to break down that 'wall' between you and them might help. (I hate Teams presentations for that reason - not being able to see the audience well! But, as a previous poster prefers them, it probably goes to show that different people find slightly different factors stressful...)

In the same vein, do you get a chance to talk to anyone in the audience before you present? Any personal contact may avoid the (irrational!) fear that the audience is potentially hostile, likely to be bored etc. Might even help you tailor your content.

Know your stuff inside out Practice, practice, practice.

Have you anyone you can practice on?

PS could you find a coach perhaps?

I did a training course on this. They said they were going to film us making a five minute speech and make us watch it back. I hated the idea so much I almost didn't go back after lunch, but I did and... watching myself was a revelation. I was so convinced I would look awkward and nervous and sweaty and gross. I looked like everybody else.

I still don't enjoy it and never will, but it's bearable.

I could have written your post op.

Prepare, prepare and prepare. I memorise the first few lines of my presentation and find once I've done those bits it gets easier. Audience participation also helps. Get them involved first off, this makes it feel less like it's all on me and more a conversation.

I take beta blockers which stops me having a full on panic attack and stops the physical symptoms but my gp also prescribes me diazepam for the mental side of it. But the best thing you can do, is to keep doing it, that's the only way to get better. I now probably give about 7/8 presentations a month with no medical help at all. I have 1 a month which I really struggle with, which is the one I take a beta blocker for and diazepam for. My gp will only prescribe me 1 diazepam tablet per month which is fair enough and I understand why.

You can also attend CBT training courses for panic attacks too which help. Physical exercise before a presentation also helps. My ex ceo had stage fright/panic attacks for public speaking and he used to go to the gym before a large presentation. He also took acting classes and classes to improve public speaking.

The thing to remember is no one wants to see you fail, they all want it to go ok.

What kind of public speaking? More structured events, like presentations, or something more free flowing, like a panel discussion? And would you be chairing/compering or a participant (or both, depending) because that also makes a difference.

Generally, the answer is preparation. But the type of preparation varies.

Yes, I like teams because my audience are somewhat more distant from me!

I am also a quick reader with a good home desk set up, so I can use notes at home without anyone having any idea that that is happening which also makes life easier!

I was going to say that and totally agree.

Be prepared for awkward question and or a joker in the audience ie know-it-all.

dont be afraid to say "I don't know

I could easily speak i team meeting of 30 to 40 peoaple but it was from a big round desk - if stood and new people, it was not for me

When taking on a new job/role, always enquire if you have to do any presentations - often it was the managers and seniors that did that at my place

Have one stiff brandy/doubl, that is if you are allowed to drink at work events

I have this and went on a training course. They taught us some tips for standing, breathing, stretchihg and centering yourself before you presented.

I managed to make the presentation at the end of the course well but I don't present often enough in my job so it all sort of melted away.

I think you will probably need to have some plan to force yourself to be doing it regularly if you want that calm relaxed feeling to ever come.

There may be some helpful things on this thread

https://www.mumsnet.com/talk/_chat/4163200-I-m-really-upset-public-speaking-can-anyone-help-pleo

I haven't watched it for ages and it is from quite a few years ago, but I found this quite interesting

Thank you everyone for all your thoughtful comments. I definitely would feel slightly better on teams than in person.

The public speaking is mixed, I think it’s more presenting ideas/doing demos within the team (which is about 15ish people) and sometimes pitching more senior people. From what I can gather these presentations are done as a team so there are other people involved but I will eventually representing my segment if that makes sense.

It’s so frustrating as I am a great communicator in lots of respects, but the physical side of anxiety overwhelms me and I get stuck in a cycle of panic. I’ve tried CBT but not really gotten anywhere with it. It’s almost like a paralysis, but I really want to work on it.

i’ll see if I can find a local training course or toastmasters

If possible, try to focus on 2/3 three people who are seriously lisitiening and nodding in agreement - IMO, once you have kicked of for more than a minute, you are onto a winner

I agree that being well prepared is the key to performing well.

The English Speaking Union might be of help to you, they put on events, issue certificates in public speaking, amongst other things.

Other ideas are having a couple of sessions with an elocution teacher focusing on speaking to an audience, or have you considered hypnosis to help calm your pre presentation nerves?

Following! The beta blockers, can I just ask my GP to prescribe these? My hands and voice shake to the point I feel like I'm going to pass out

Also following. Is toastmasters suitable if you're super nervous and completely inexperienced? Or it is more for improvers?

I really recommend reading the book 'Feel the fear and do it anyway' it really helped me

I have looked and I think it's for anyone! I'm going to message some in my area

My doctor has prescribed some! I will see how I get on!!

@NellyCortado Toastmasters is for anyone. The website above is for the London area but they have clubs around the country.