Here are Chris’ 7 steps on how to overcome your fear of public speaking.
Step 1: Recognize what you’re really afraid of
Start by identifying the specific aspects of public speaking that cause fear. Instead of thinking about why you’re scared, ask yourself more insightful questions like, “What’s scary about public speaking?” or “When do you feel this fear most strongly?” Explore your beliefs about speaking in front of others and how they contribute to your fear.
Step 2: Relax your mind
Calm your mind and prepare to live in the moment. One method is called “open awareness.” This expands the field of perception and relaxes the mind. This also helps you stay relaxed and see the entire audience. Stand up straight with your feet shoulder-width apart and smile. Stretch your arm out in front of you, touch your index finger, and focus above eye level. Keeping your gaze in place, slowly release your fingers and extend your arms out to the sides. While holding this pose, use your peripheral vision to stay aware of your surroundings. Finally, lower your arms and take a deep breath, maintaining expanded awareness.
Step 3: Consider what “rewards” your fear brings.
Every emotion fulfills a need on a subconscious level, even if it seems illogical. Usually this is related to safety or preparation. Think about what you might lose if the fear goes away and that you might have to face things you don’t want. Perhaps your fear is keeping you from feeling embarrassed or stepping out of your comfort zone.
Step 4: Break down the “recipe” for fear
We don’t capture emotions. we create them. To maintain your fear of public speaking (a recipe for fear), you use your thoughts, feelings, emotions, beliefs, and breathing to behave in certain ways. One way to change this recipe is to change the image that comes to mind when you think of public speaking. Try changing a colorful image to black and white or making a moving image static. Imagine minimizing your images, making them smaller, and disposing them far away. Imagine a comedic scenario and make it humorous. Notice how it changes your emotions.
Step 5: Let go of the past
Ask yourself what was your first memory of feeling this way. There are many ways to change your underlying memory. One method is known as tapping.
Start by tapping on the side of your hand, then move on to other key points like under your eyes, collarbone, and under your arms. As you tap each point, vocalize your fears and notice any changes in your emotions. Continue until the effects of fear are significantly reduced. Learn more about taps here.
Step 6: Recalibrate your emotions
Replace negative emotional responses with positive ones through anchoring. That means remembering moments of peace, laughter, and connection. Immerse yourself fully in this memory and notice every detail.
When this positive emotion reaches its peak, clench your fists. When the emotion fades, release it.
Continue to do this for as many positive emotions as you can think of, clenching your fist when the emotion is at its peak and letting go when the emotion fades.
Now, think about what you’re going to say and clench your fist. Appropriate positive emotions should reduce or eliminate negative emotions about speaking.
Step 7: Achieve a strong future
Instead of focusing on the negative future of your speaking, visualize the successful outcome. Instead of feeling nervous at the beginning of your speech, imagine the applause at the end of your speech and how much better you will feel. Focus on your audience, not yourself. Think about what you can offer in your talk, not how you will be perceived. Focusing on a positive future and starting with the end in mind will help you feel better.
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