How is it possible that something you essentially do from the moment you come into this world communicate can put you in such a difficult position?

The fear of public speaking, that is, the fear of exposure, can immobilize the speaker. It can cause a racing heart, trembling, sweating, temporary memory loss, or even refusal and abandonment of everything you need to accomplish. The fear of public speaking is called Glossophobia and, according to research, it surpasses even some of the most significant phobias such as:

Acrophobia (fear of heights)
Claustrophobia (fear of confined spaces)
Fear of spiders and snakes
Nyctophobia (fear of the dark)
Fear of losing control
Fear of social criticism
Fear of losing one’s identity

It’s easy to see why this is considered one of the most important human fears.

How can you start then? What can you do at a basic level to manage this phobia?

First, you need to manage what happens organically in your body that skyrockets stress and prevents you from enjoying the exposure. The responsibility lies with cortisol, a hormone essential for life. It is the body’s primary stress hormone and naturally rises in the early morning hours to help us wake up and have energy then decreases in the evening.

Cortisol helps you feel more ready to face threats and stay alert when needed. However, excessive cortisol increase due to stress is responsible for conditions such as bulimia, memory loss, depression, muscle loss, and more.

To reduce cortisol levels, the following are recommended:

Listening to your favorite music daily
Walking in nature
Daily exercise
Deep diaphragmatic breathing
Meditation
Spending time with loved ones
Eating healthy foods
Reducing sugar and caffeine
Getting quality sleep

These are scientific recommendations to help reduce the potential stress you may feel before a speech. I’ve also personally experienced that if I don’t take care of my body, my performance and mental clarity can drastically decline before speaking.

What else can you do to reduce fear of public speaking through preparation and knowledge?

As I mention in The Public Speaking Guide (published by Key Books), answer the following questions and you will greatly increase your chances of delivering the best public speech of your life!

How much time do you have?

What are the characteristics of your audience?

What is the venue like?

How many people will attend?

What is the main need you will address through your speech?

Can you deliver your speech without notes?

Have you crystallized the main message of your speech?

Can you explain your main topic in less than 50 words?

Are you happy with what you are about to do?

Lastly, but equally important: dress appropriately for the occasion but always in a way that fits your personality. As J.C. Maxwell says, “People love authentic speakers, not necessarily talented ones.”

Public speaking is nothing more than an extension of your daily communication. The way you communicate every day is roughly how you will express yourself publicly.

We need a “degree” of change each day to improve, evolve, and transform. Just one “degree,” maybe even half, can be enough.

Change the way you speak daily, and impactful public speaking will come much more easily and faster than you imagined!

After all, according to research from Princeton University, you have less than one second to make a good first impression. So at least make it memorable!

Apostolos Koumarinos