My heart pounds super fast and I get very nervous when I speak in public?

Question

I think its not normal. I am terrified of speaking in public. Even if its only 6 people. It happens at work,and I hate it! I am scared all the time and I come off as very shy because of this. The truth is, I'm shy but not to the extreme, I get comfortable. But at work its something else. What should I do??? Any help would be appreciated. Thanks

Answer 1

I get it too.  The best thing to do is review what you are going to say and be confident with it.  Also know that the great speakers always flub.  Think of Leno, Letterman, even Jimmy Kimmell.  When they make a flub, they write it right into their routine and it is usually hysterical!  Don't ever think that no matter what stumbling you do, everyone else has done it too.

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Answer 2

It is very normal. I've heard there are surveys which indicate most people are more afraid of pulic speaking than death.

Next time you have to speak publicly, pay attention and make note of what you are doing with your body (your physiology) just before you have to start. Most people naturally tend to tense up... maybe you hunch your shoulders, clench your fists, lower your head, scrunch your toes, tighten the muscles in your body, even maybe start to frown as you tighten the muscles in your face, etc. Pay attention to what you are doing with your body and see if you are doing any of those things.

These are signals from your body to your brain and back to your body that you are nervous and it triggers the "flight or fight" phenomenon  (increased adrenaline, increased heart rate, etc.) and probably the reason your heart is pounding super-fast.

So next time, you have to speak, just make your body do the opposite. Instead of breathing shallow, take deep breaths. Keep your head up and your shoulders back and loose. Keep your muscles, hands, and feet loose and open. Stretch out, stay limber. If you can excuse yourself before speaking and go into the hall and stretch out a little. You can practice putting your body in a relaxed state anytime to prepare for when you need it for public speaking.

Also you can practice speaking to another audience outside of work...your family, another organization, your pets, etc. Your anxiety will decrease as your confidence improves from practice and experience.