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Communication apprehension does not necessarily remain constant throughout all the stages of speech preparation and delivery. As we mentioned earlier, communication apprehension begins in the mind as a psychological response.
We also suggest practicing what communication scholars Metcalfe, Beebe, and Beebe call positive self-talkA habit of thinking in positive terms about your capabilities. The audience that we imagine in our minds is almost always more threatening than the reality of the people sitting in front of us.
Being prepared as a speaker means knowing the main points of your message so well that you can remember them even when you are feeling highly anxious, and the best way to learn those points is to create an outline for your speech. A note of caution is in order: you do not want to react to the stress of speaking by writing and memorizing a manuscript. What you do want to prepare is a simple outline that reminds you of the progression of ideas in your speech. Another reason not to write out your speech as a manuscript is that to speak effectively you want your language to be adapted to the oral, not the written, mode. Dona€™t be afraid to use personal pronouns freely, frequently saying a€?Ia€? and a€?mea€?a€”or better yet, a€?usa€? and a€?we.a€? Personal pronouns are much more effective in speaking than language constructions, such as the following a€?this author,a€? because they help you to build a connection with your audience. There are a number of steps you can take to counteract the negative physiological effects of stress on the body. Physical movement helps to channel some of the excess energy that your body produces in response to anxiety. Immediately before you speak, you can relax the muscles of your neck and shoulders, rolling your head gently from side to side.
During your speech, make a point of establishing direct eye contact with your audience members. A colleague once shared his worst speaking experience when he reached the front of the room and forgot everything he was supposed to say.
Even when we employ positive thinking and are well prepared, some of us still feel a great deal of anxiety about public speaking.
One general technique for managing stress is positive visualizationUsing the imagination to control stress and create images of success..
Systematic desensitizationA behavioral modification technique that reduces anxiety by gradually exposing the individual to the object or situation they fear while teaching them basic relaxation techniques.
The success of techniques such as these clearly indicates that increased exposure to public speaking reduces overall anxiety.
There are many steps you can take during the speech preparation process to manage your communication apprehension, including thinking positively, analyzing your audience, clearly organizing your ideas, adapting your language to the oral mode, and practicing.
You can employ a variety of techniques while you are speaking to reduce your apprehension, such as anticipating your bodya€™s reactions, focusing on the audience, and maintaining your sense of humor.
Stress management techniques, including cognitive restructuring and systematic desensitization, can also be helpful. Make a plan for managing your anxiety before and during your speech that includes specific techniques you want to try before your next public speaking assignment. Pour Whitehead et Bachelard, il n'y a pas de paradoxe A  affirmer que la connaissance scientifique est A  la fois objective et construite.
See the license for more details, but that basically means you can share this book as long as you credit the author (but see below), don't make money from it, and do make it available to everyone else under the same terms.
However, the publisher has asked for the customary Creative Commons attribution to the original publisher, authors, title, and book URI to be removed. The energy created by this physiological response can be functional if you harness it as a resource for more effective public speaking. One group of researchers studied the ebb and flow of anxiety levels at four stages in the delivery of a speech. The more information you have about the characteristics of your audience, the more you will be able to craft an effective message. With a clear outline to follow, you will find it much easier to move from one point to the next without stumbling or getting lost. Your audience will usually be able to tell that you wrote your speech out verbatim, and they will tune out very quickly. When it comes to managing anxiety, visual aids have the added benefit of taking attention off the speaker.
You will find your speaking anxiety more manageable if you speak in the oral mode because it will help you to feel like you are having a conversation with friends rather than delivering a formal proclamation. To reduce anxiety and increase the likelihood of a successful performance, you need to practice out loud in a situation similar to the one you will face when actually performing your speech.
Not only will you have a better sense of what it will feel like to actually speak, but you may also have the chance to practice using presentation aids and potentially avoid distractions and glitches like incompatible computers, blown projector bulbs, or sunlight glaring in your eyes.

Use the clock to time your speech, being aware that most novice speakers speak too fast, not too slowly. Deep breathingA relaxation technique that involves expanding the diaphragm to increase air flow. If at all possible, move around the front of the room rather than remaining imprisoned behind the lectern or gripping it for dear life (avoid pacing nervously from side to side, however). Just as athletes warm up before practice or competition and musicians warm up before playing, speakers need to get their voices ready to speak. By looking at individuals, you establish a series of one-to-one contacts similar to interpersonal communication. When I asked what he saw when he was in the front of the room, he looked at me like I was crazy.
When that is the case, it can be more helpful to use stress management than to try to make the anxiety go away. Visualization is the process of seeing something in your minda€™s eye; essentially it is a form of self-hypnosis.
Next, the individual learns to respond with conscious relaxation even when confronted with the situation that previously caused them fear. Baier le fait en explorant les conditions techniques de leur enregistrement et de leur transmission. Arriver A  une telle formulation, c'est non seulement penser avec Whitehead, Meillassoux, Bachelard et Stiegler, mais c'est aussi penser grA?ce A  la photographie de Nicolas Baier. Friedrich Kittler, Gramophone, Film, Typewriter, traduction anglaise de Geoffrey Winthrop Young et Michael Wutz (Stanford: Stanford University Press, 1999). You may also download a PDF copy of this book (61 MB) or just this chapter (3 MB), suitable for printing or most e-readers, or a .zip file containing this book's HTML files (for use in a web browser offline).
In this section, we suggest a number of steps that you can take to channel your stage fright into excitement and animation.
To prepare yourself mentally for a successful speaking experience, we recommend using a technique called cognitive restructuringA technique of deliberately replacing negative cognitions with positive ones..
Although no one can see into the future and predict everything that will happen during a speech, every speaker can and should prepare so that the a€?unknownsa€? of the speech event are kept to a minimum.
Since your stage fright is likely to be at its highest in the beginning of your speech, it is helpful to open the speech with a technique to prompt an audience response.
You are setting yourself up for disaster if you try to memorize a written text because the pressure of having to remember all those particulars will be tremendous. It is perfectly fine if your speech varies in terms of specific language or examples each time you practice it. Long sentences may work well for novelists such as William Faulkner or James Joyce, where readers can go back and reread passages two, three, or even seven or eight times. Rhetorical questions, questions that do not require a verbal answer, invite the audience to participate with your material by thinking about the implications of the question and how it might be answered.
By ensuring that you are within the time guidelines, you will eliminate the embarrassment of having to cut your remarks short because youa€™ve run out of time or of not having enough to say to fulfill the assignment. While you should eat normally, you should avoid caffeinated drinks because they can make your shaking hands worse.
Talking with others before your speech or quietly humming to yourself can get your voice ready for your presentation.
Isometric exercisesA form of exercise in which you systematically tense and then relax certain muscle groups. An audience becomes much less threatening when you think of them not as an anonymous mass but as a collection of individuals. Frequently used in sports training, positive visualization involves using the imagination to create images of relaxation or ultimate success.
James McCroskey used this technique to treat students who suffered from severe, trait-based communication apprehension.McCroskey, J. As the famous political orator William Jennings Bryan once noted, a€?The ability to speak effectively is an acquirement rather than a gift.a€?Carnegie, D. We will begin with specific speech-related considerations and then briefly examine some of the more general anxiety management options available. Planning your speech to incorporate techniques for managing your nervousness at different times will help you decrease the overall level of stress you experience. Cognitive restructuring is simply changing how you label the physiological responses you will experience. You can do this by gaining as much knowledge as possible about whom you will be addressing, what you will say, how you will say it, and where the speech will take place. You might try posing a question, asking for a show of hands, or sharing a story that you know is relevant to your listenersa€™ experience. Moreover, if you have a momentary memory lapse during a memorized speech, you may have a lot of trouble continuing without starting over at the beginning.
Your listeners, though, cannot a€?rewinda€? you in order to catch ideas they miss the first time through. If you are graphic and concrete in your language selection, your audience is more likely to listen attentively.
If you make a mistake, do not stop to correct it but continue all the way through your speech; that is what you will have to do when you are in front of the audience.

Use the mirror to gauge how well you are maintaining eye contact with your audience; it will allow you to check that you are looking up from your notes. Carbohydrates operate as natural sedatives, so you may want to eat carbohydrates to help slow down your metabolism and to avoid fried or very spicy foods that may upset your stomach. You can place symbols in your notes, like a€?slow downa€? or a??, that remind you to pause and breathe during points in your speech.
If you are afraid that moving away from the lectern will reveal your shaking hands, use note cards rather than a sheet of paper for your outline.
You can even sing or practice a bit of your speech out loud while youa€™re in the shower (just dona€™t wake the neighbors), where the warm, moist air is beneficial for your vocal mechanism. All I remember is a mental image of me up there in the front of the room blowing it.a€? Speaking anxiety becomes more intense if you focus on yourself rather than concentrating on your audience and your material.
At the end of a class period late in the afternoon of a long day, a student raised her hand and asked me if I knew that I was wearing two different colored shoes, one black and one blue.
Essentially, you imagine in great detail the goal for which you are striving, say, a rousing round of applause after you give your speech. For example, people with a phobia of elevators avoid riding in elevatorsa€”and this only adds to their fear because they never a€?learna€? that riding in elevators is usually perfectly safe. We also offer a number of suggestions for managing your reactions while you are delivering your speech. Rather than thinking of public speaking as a dreaded obligation, make a conscious decision to consider it an exciting opportunity. When you see the audience responding to you by nodding, smiling, or answering questions, you will have directed the focus of attention from yourself to the audience. You will be able to see the audience listening, and this feedback will help to reduce your anxiety. It will also help you build the habit of using appropriate facial expressions to convey the emotions in your speech. It is also a good idea to pause a moment before you get started to set an appropriate pace from the onset. Note cards do not quiver like paper, and they provide you with something to do with your hands. Gently yawning a few times is also an excellent way to stretch the key muscle groups involved in speaking. You mentally picture yourself standing at the front of the room, delivering your introduction, moving through the body of your speech, highlighting your presentation aids, and sharing a memorable conclusion. Systematic desensitization changes this avoidance pattern by gradually exposing the individual to the object of fear until it can be tolerated. The first audience member that you have to convince is yourself, by deliberately replacing negative thoughts with positive ones. Such responses indicate success; they are positively reinforcing, and thus reduce your nervousness.
While you might feel a little absurd practicing your speech out loud in front of a mirror, the practice that you do before your speech can make you much less anxious when it comes time to face the audience.
If you havena€™t had anything to eat or drink since dinner the night before, dizziness and light-headedness are very real possibilities.
I laughed at myself, complimented the student on her observational abilities and moved on with the important thing, the material I had to deliver. The implementation of a large-scale program of systematic desensitization for communication apprehension. Such mind-body techniques create the psychological grounds for us to achieve the goals we have imagined. As we discussed earlier, communication apprehension has a psychological basis, so mind-body techniques such as visualization can be important to reducing anxiety. He found that a€?the technique was eighty to ninety percent effectivea€? for the people who received the training.McCroskey, J. Ita€™s important to keep in mind, though, that visualization does not mean you can skip practicing your speech out loud. If you find yourself thinking, a€?Ia€™m going to forget everything when I get to the front of the room,a€? turn that negative message around to a positive one.
Just as an athlete still needs to work out and practice the sport, you need to practice your speech in order to achieve the positive results you visualize. Tell yourself, a€?I have notes to remind me what comes next, and the audience wona€™t know if I dona€™t cover everything in the order I planned.a€? The idea is to dispute your negative thoughts and replace them with positive ones, even if you think you are a€?conninga€? yourself.
By monitoring how you talk about yourself, you can unlearn old patterns and change the ways you think about things that produce anxiety. If youa€™re highly anxious about public speaking, you might begin a program of systematic desensitization by watching someone else give a speech. Once you are able to do this without discomfort, you would then move to talking about giving a speech yourself, practicing, and, eventually, delivering your speech.

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