JyotsnaKumarchauhan
In our everyday lives, we get many opportunities to speak. Most of the time, we find speaking in a planned situation hard, challenging, awkward, and uncomfortable. On the other hand, articulating in the moment is more difficult as communication is spontaneous with very less preparation time as in, while answering questions, giving feedback, giving advice, talking to a shopkeeper, meeting someone on the road, talking to a neighbor, giving an opinion, introducing oneself and so on… In all this, even the very bright students struggle to respond.
Sources that escalate are potentially negative at a future point, the goal of what we want to achieve. Most people get nervous in high-stake situations, like students who get afraid when a teacher asks a question in front of the whole class or when the principal sends for them. Also, when learners perform in competitions like elocution, debate, speech, extempore, etc., they, too, feel similar perplexities.
We have different ways of reacting to an anxious situation. Some freeze, perspire, experience fast breathing, shivering, bite nails or start fidgeting. Sometimes, there is a plumbing reversal, the mouth gets dry, and palms get wet.
Also, as listeners, when we see or hear a nervous speaker speak, we feel anxious ourselves, which can be called second-hand anxiety.
So, let us discuss some strategies to overcome speaking anxiety in various situations.
Whenever involved in such situations:
- Please keep it simple and do not give too much importance to it.
- Take a deep belly breath, and while doing so, make your exhalation twice longer than your inhalation, as it reduces the rapid breathing and heart rate.
- Hold a cold bottle of water or hold something cold in the palm of your hand to manage the symptoms of anxiety.
- Walk around, listen to a song or a playlist, or engage in a conversation.
- Count to 100 and count back by 17 or any other odd number
- Say a tongue twister
- Focus more on reflection than rumination
- Take mistakes as missed takes, an opportunity to redo and improve
- Take speaking moments as opportunities and not threats.
- Follow a sequence while speaking such as Problem, suggestion, and then solution
- It is known, yet unrecognized, that we are our biggest impediment. We get in our way, evaluating and judging ourselves, which is a disservice to our growth and self-esteem. So, we must become present-oriented and reduce this unnecessary cognitive load.
- Speaking anxieties are common to everyone, so don’t be disheartened if you feel anxious about not speaking as per your or other people’s expectations. More opportunities will follow.
Do remember these strategies and follow them. This can bring significant change in assuaging the speaking anxiety.
(Credits to Matt Abrahams- Professor, Podcast host, Author, Speaker https://mattabrahams.com/ )
