Overcoming Communication Anxiety

Introduction

• Personal Story:
  • Speaker felt panic and embarrassment during a high school speech contest.
  • Anxiety led to a memorable incident (ripped pants during a karate kick).
  • This experience inspired the speaker to help others manage communication anxiety.

Understanding Communication Anxiety

• Prevalence:
  • 85% of people experience anxiety in high-stakes speaking situations.
  • Anxiety can be beneficial, offering energy and focus.
• Audience Impact:
  • Nervous speakers can make audiences uncomfortable ("second-hand anxiety").

Sources of Communication Anxiety

1. Evolutionary Roots:
   • Concern about relative status from evolutionary group dynamics.
2. Symptoms vs. Sources:
   • Symptoms include physiological and psychological reactions.
   • Sources exacerbate anxiety (fear of forgetting, judgment from audience).

Managing Anxiety: Strategies

Addressing Physiological Symptoms

• Breathing Techniques:
  • Deep breathing to calm down (similar to yoga or Tai Chi techniques).
• Physical Gestures:
  • Broad gestures to dissipate adrenaline.
• Cooling Techniques:
  • Holding something cold to reduce perspiration and blushing.

Addressing Cognitive Symptoms

• Acceptance:
  • Acknowledge and accept anxiety instead of resisting it.
• Mindfulness:
  • Stay present and give yourself permission to feel nervous.
• Physical Activity:
  • Walking or moving to regain composure.

Addressing the Sources of Anxiety

• Preparation:
  • Use a "map" or structured plan (e.g., "what, so what, now what") to stay organized.
• Audience Engagement:
  • Use videos, polls, or questions to divert attention and reduce judgment.
• Reframing Communication:
  • View communication as a conversation rather than a performance.
  • Use inclusive language and ask questions to engage the audience.

Personal Growth and Stories

• Patience and Persistence:
  • Managing anxiety requires time and self-kindness.
• Erma's Story:
  • A 72-year-old overcame a fear of public speaking to give a toast at her granddaughter’s wedding.

Conclusion

• Encouragement:
  • With practice, anyone can manage their communication anxiety.
  • The world benefits from diverse voices and stories.
• Closing Remarks:
  • Encourages speaking up without fear.