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Presentation anxiety often involves a central fear of being scrutinised and judged unfavourably by others. Students who are very anxious about presentations often say that they fear being the centre of attention and will feel self-conscious and embarrassed when they speak. Some worry that they will “look stupid” to others, make a mistake or be judged unattractive. Others may express a belief that what they have to say is not worthwhile as no one would be interested.

 It is easy for such worries to spiral into negative thoughts such as “I’m a failure’. This type of unhelpful thinking can build out of all proportion and affect feelings, behaviour and physical symptoms. Some students may also be putting pressure on themselves to do the ‘perfect presentation’ (something not reasonable or expected) which may also fuel anxiety.

 Physical symptoms of anxiety often include racing heart, blushing, shaking, dry mouth, sweating, dizziness, being tongue-tied, butterflies in stomach, rapid breathing. Mentally, we may start to feel muddled or experience our minds going blank. These are normal physiological reactions to fear linked with the body pumping out too much adrenalin. These unpleasant experiences may make us want to avoid presentations altogether.

 Unfortunately, avoidance can make things worse as we deprive ourselves of the opportunity to test out our assumptions. Going through the experience and seeing that we can survive intact allows us to develop our skills and build our confidence for the future.  

OVERCOMING PRESENTATION ANXIETY - PREPARATION

• Recognise negative ‘self-talk’ which is anxiety generating. For example “I’ll fail this presentation” or “Nobody will listen”. Practise challenging these unhelpful thoughts, asking yourself what evidence you have that the thought is true. Consider what you might say to a friend to encourage them if they were in your position.
• Consider what strengths you have as a public speaker. These can be easily overlooked if you are used to focussing on your perceived limitations.
• Problem solving – ask yourself, “what is the worst that could happen?” Looked at calmly, the ‘catastrophe’ may not be so bad after all. Think about what you could do if the ‘catastrophe’ did occur.
• Relaxation techniques can help you to reduce the physical symptoms of anxiety. If practiced regularly, which is important, your overall level of anxiety can reduce. Being able to release bodily tension and achieve a relaxed state can also be mind calming. This will help you to feel more in control, better able to concentrate, and remember what you want to say. There are many books and cds available on relaxation, or you may want to try the guide attached at the bottom of this page.

 ON THE DAY

• Use your preferred breathing and relaxation exercises to calm you.
• Think positively, challenge negative thoughts. Say to yourself “I can do this, I am well prepared.”
• Picture your audience as friendly – they may well be pre-occupied with their talk to you.
• Physical movement helps to discharge anxiety, prevent ‘freezing’, eg walk around, shake your hands and arms, screw up your face and relax it.
• Use physicality to support you, eg perching on a table, sitting on a chair.
• Take a few deep breaths as your turn approaches, letting go of as much tension as possible, letting your shoulders drop and relax. When it’s your turn, use the adrenaline rush to feel alert and enthusiastic about what you have to say.
• Do not concentrate on yourself as you give your talk, eg “do people think I’m nervous?”, “how do I look?”. Focus on the important information you want to give to others and how it will interest them.
• Blushing? Ignore it. Remind yourself that it will die down, and you will not be marked down for turning pink.
• Keep your breathing going - out and in regularly. You can only speak on an out - breath (Try it!).
• Slow down your speaking if you are speeding, as this will help you to feel more in control. Again you can mark your work to remind you.