How to get rid of the fear of public speaking? How to overcome fear during public speaking. Emotionality inward and outward

A person who wants to achieve certain success in modern society, you have to constantly talk with other people and perform in front of small and large audiences. The profession of a teacher and a politician, a scientist and an ordinary manager requires developed communication skills. Fear of the stage (peiraphobia, glossophobia,), which is present in almost 95% of the population, can prevent a person from revealing their oratorical talents.

Glossophobia: symptoms

Fearpublic speaking familiar to everyone: trembling limbs, slight excitement, insomnia, which appears only on the eve of that very important day, and confused thoughts. However, it is enough to speak in front of the audience, to see approval and understanding in the eyes of the audience, and the newly-made speaker becomes more confident and relaxed. Peyraphobia causes a much deeper concern and anxiety in a person, it is just one of the options for the fear of speaking at all. In medicine, the fear of talking to people associated with stuttering is called logophobia or glossophobia. If stage fright is connected precisely with how you start to stutter in public, this variant of the disorder is called lalophobia. There are situations when panic fear causes the need to speak some specific words, the pronunciation of which causes a person to stutter. This form of the disorder is called verbophobia.

Logophobia in any of its manifestations causes characteristic symptoms:

• increased arterial pressure and throbbing in the temples;
• tachycardia and increased sweating;
• dry mouth and wadded feet;
• sometimes the voice disappears, its timbre may change: it becomes squeaky or chesty, too loud or quiet;
• in other cases, the person panics so much that he cannot squeeze a word out of himself.

If the patient is emotional and sensitive, then at the moment when he is in front of an audience, his face may turn pale, nausea may appear, dizzy, limbs may become cold. Such a speech will end quickly enough, because in most cases the speaker either gathers his courage and calms down, or loses consciousness. Young children who are forced to recite a rhyme in front of a crowd of relatives or answer to the whole class sometimes have lalophobia accompanied by involuntary urination. In adults, this symptom is rare.

Stage Fear as a Result of Parenting

Lalophobia develops more often in children raised by strict and authoritarian parents. It is enough for mom or dad to tell the child that you cannot talk loudly on the street or in public places and draw attention to yourself, so that over time he will develop stage fright. They try to bring up other children intelligent and modest, they suggest that it is better to sit in the audience than to try to take the place of a lecturer.

Fear of public speaking often persecutes people who, at a young age, were banned, intimidated, physically or mentally abused. The atmosphere of constant pressure and devaluation of any achievements contributes to the underestimation of self-esteem. When a speaker is unsure of his or her mental ability, appearance, or the significance of a proposed idea, it is more difficult for him to pull himself together and overcome his fear of the audience.

Children who have been instilled with ambition and the need to always be first suffer from perfectionism and high self-esteem. She makes them cherish the opinion of society, which is why fear of performing is formed. A person is frightened by the possibility of being ridiculed or hearing criticism from the audience, which will hurt his pride and make him doubt his own abilities.

Fear of public speaking: genetic memory

Some psychologists argue that logoophobia is a genetic problem. In primitive society, man tried not to separate himself from the masses, so as not to be rejected. Expulsion in most cases meant death by predator or hunger. Modern orators are quite adapted for survival in splendid isolation, but subconscious instincts and fears can play a cruel joke with them.

The reason for the development of phobia is also believed to be the presence of bad experiences in the past. For example, when a schoolboy or student is publicly ridiculed, making him feel worthless. Memories cut deeply into the subconscious if not only classmates, but also the teacher himself took an active part in the bullying. Strong personalities trying to get out similar situations maximum benefit, use the experience gained to train willpower and character. People who are sensitive, prone to self-criticism and depressive states, withdraw and simply refuse the opportunity to share their thoughts with others.

Logophobia appears in patients with speech impairments. They feel quite comfortable in the company of friends, but a large audience scares them, because listeners can make fun of his speech disorders. Such people are recommended treatment, which is aimed at improving diction and increasing self-confidence.

Fear of blushing as a cause of glossophobia

Patients with erythrophobia refuse to speak in public due to the characteristics of their own body. When experiencing excitement or other strong emotions, they blush. Among the reasons for the treacherous blush, there are problems with the nervous and vascular system, hormonal disorders and the consequences of stressful situations.

More often, glossophobia in this form is diagnosed in blue-eyed and fair-haired patients with thin and pale skin. Erythrophobes try not to appear in public once again, because the accumulation of strangers makes them worry and panic, blush and embarrass even more.

Erythrophobes refuse high positions, because a director or a successful lawyer will have to take part in conferences, speak to subordinates or jurors. Some patients get rid of the fear of public speaking, breathing exercises and self-hypnosis treatment help, others have to long time work with psychologists. If treatment with drugs and psychotherapy does not help, the person is offered surgical ways to overcome the problem. They simply clamp certain nerve endings, and the patient gets the opportunity to communicate with other people, speak in front of huge audiences and not blush.

How to overcome fear of public speaking?

Someone considers stage fright a trifle, but neglected logophobia can develop into a serious problem... The patient first avoids public speaking, then he is ashamed of friends, and over time he tries to isolate himself from society as a whole, so as not to get into awkward situations.

The classic advice given to all new speakers is to mentally strip the audience or dress in funny costumes to relieve tension. Others recommend making friends with the audience, focusing on listeners who follow every word spoken with interest and admiration. Smiling, gestures of approval and support can help you deal with stress.

To overcome panic and anxiety, it is recommended to carefully prepare for the performance. Select interesting and reliable material, rehearse your speech several times in front of a mirror or a pet. You can dictate the speech to the phone, then listen to it in order to find mistakes and get rid of them before the speech.

People who are fixated on perfectionism, with pedantic inclinations, should relax a little. Give yourself the right to one or several frivolous mistakes, because no one is perfect, even opponents who try to find inaccuracies in the given facts with a satisfied grin.

Removing negative memories

It is more difficult to deal with past memories that interfere with relaxation and make you expect the worst. Psychologists give some tips on how to overcome stage fright and believe in yourself. At home, it is useful to perform special exercises and master breathing exercises, which will help normalize the heartbeat and muffle fear.

Meditation can overcome the tension that lalophobia causes, but you need to do it for at least a few months. It is useful to solve simple or complex math equations a couple of hours before the talk to activate left hemisphere brain. Then it will be easier to focus on the topic and answer all the questions from the audience.

Toovercomepanic, you should tune in to a positive result. Imagine the audience jumping up from their seats and giving a standing ovation, overwhelmed by the performance. How the proposed idea will turn the world upside down or make people's lives easier, and bring universal recognition and fame to its creator.

You need to watch your body: do not cross your arms or legs, do not hide from the audience. Muscles and gestures should be as relaxed as possible, and postures should be open. In serious cases, when peiraphobia interferes with career advancement, and you cannot get rid of the problem on your own, you should consult a psychologist and undergo a course of treatment. You may need to take sedatives or tranquilizers.

Treatment with a specialist will help to liberate yourself and reveal your oratorical potential. But the main weapon of all successful lecturers, lawyers and business trainers is a smile. Sincere, broad, confident and disarming. After all, sometimes it is enough to smile at the world to make it smile at you.

Public speaking is a common cause of trembling knees and dread. People are sure that shy people are anxious before such a performance. But in fact, everyone goes through such feelings. Even experienced speakers are worried when they have a presentation with a new topic and an unfamiliar audience.

As strange as it may sound, this fear is the most popular phobia on the planet. Everyone felt anxious when delivering a lecture, toast, speech, or even a poem at a recital. Depending on the audience, the importance of the event, the alarm has varying degrees... At these moments, the heartbeat increases, tremors, hoarseness occur, the body is torn with red spots.

Reasons for fear of public speaking

The reason for the fear of speaking in public is the unknown. It scares people more often, especially those with no experience. It becomes a cause for excitement even among experienced speakers.

In addition, education is the basis of fear. Parents do not allow babies to speak loudly in public. This is argued by the fact that people are watching, it is not beautiful, etc. As a result, when the baby grows up, the adult person begins to be ashamed of the public.

The main thing is to understand that you are not alone, 9 out of 10 speakers face such a phobia. But the excitement comes before the very performance of all people. Those who are terrified of performing are called glossophobes.

Getting rid of fear. Main ways

Practice is an effective way. To avoid anxiety, you must constantly overcome it. Regular performances reduce such fear in the public. Take every chance to get practice.

The next item is preparation. The best method reducing anxiety is good preparation. It is important to have a good understanding of the topic for a successful presentation. You can rehearse your performance in advance, think about all the nuances. The stronger your confidence in knowledge, the less fear arises that you will find yourself in an absurd situation.

Don't think about being perfect all the time. Many of us are afraid of the public due to our fear of making mistakes in front of everyone. This only heightens the likelihood. But mistakes do not become the reason for the death sentence, nothing terrible will happen.

Think over appearance... It's important to look good on stage. There is such a psychological moment at work here. For example, a girl has an “arrow” on her pantyhose, she is worried because of this, but at least 90% of people will not notice her, she will still worry. Such thoughts steal confidence. Think over all the nuances so that there is no discomfort.

How to get rid of your fear of performing

So, let's figure out how you can get rid of fears specifically before the performance:

rehearse and get ready;

It is very important to scrupulously analyze the audience. Stage fright is often a combination of several. A negative influence comes from the fear of the unknown. To get rid of this, it is important to know where, how, and in front of which audience you are. If possible, analyze how many people there will be, their interests and views. Getting rid of fears is about your knowledge and awareness.

Once you know who your audience will be, start preparing diligently. The report needs to be built based on the average intelligence of the audience. You should not make complex logical chains, use narrowly focused terms, etc. Do not use words whose meaning you do not fully understand. In the event that there is a short report, preparation cannot be ignored. It is important to study the topic carefully.

After writing your speech, consider the audience's questions. Be sure to train in advance, imagine a state that is comfortable for you. Practice speaking to a friend or acquaintance.

take it easy;

If you do not understand how to relax and get rid of fear, then some exercises will help. Meditation is distinguished by a technique called mindfulness breathing. Its essence is in focusing on exhalation and inhalation. It is necessary to keep the air on a count from 1 to 5. This offers a chance to reduce tension and anxiety. Another option: tense all the muscles in your body for a couple of seconds. Then relax completely and repeat again.

find support;

If there are friends or relatives among the public, then ask for support from them. Any contact will be beneficial. Find someone you know in the audience before you start speaking.

think about the non-verbal part.

It is important to assess the need for the non-verbal part of the report. Curiously, 60% of the data each person receives from this source. If phrases sometimes give an erroneous idea, then the gestures are read by the subconscious mind correctly.

How to get rid of fear during a performance

Even if you manage to completely calm yourself down before speaking in public, fear arises again when you go on stage. There are methods that make it possible to get rid of fear directly during the performance.

A popular method of relieving stress is affirmations with text that will cheer you up and give you hope. It is important to choose positive phrases, such as “I love everyone present, and they love me”, “Everyone is waiting for my interesting report,” “I can be a good speaker,” etc.

Another way is to accept fears. Allow yourself to worry, because you are a living person. After accepting this fact, it becomes noticeably easier. But remember, it's important to set yourself up for a good outcome. Don't waste energy on negative memories.

Experts say it is important for people who are overly anxious to publicly acknowledge their fear. This removes the responsibility if you suddenly forget information or get off topic. But often this method cannot be used, because the audience in next time will react negatively to the statement. Frankness is good for the first talk. Use this method only if others are not helping.

For speakers without experience, impromptu The best decision... Few of us have the knack for extricating ourselves from complexities. For this reason, it is better not to enclose yourself in difficult situation... If you have to give answers to questions, then it is more correct to pronounce platitudes that are suitable for the situation.

There are others interesting tips how to overcome your stage fright. Imagine that the audience is not serious figures, but kittens or rabbits. Thinking about the good will bring a positive effect. But this advice is given by experienced speakers, and it works for those who do not have anxiety.

For glossophobes, any of the options listed above will work to relieve anxiety and tension. If you do not neglect the practice, you will see progress very soon.

Experience is the main key to success in the art of public speaking. Start small - toast with friends. Then practice a loud voice in public places. It helps to combat the fear of negative reactions from people. You will see that the tone will become more imposing, more patronizing.

Once you've gained some of the confidence, take action at work as well. Ask questions to other speakers. Doing so will reduce your fear of being in the center of others' attention and will notice your urge to perform.

Sweaty palms. Rapid pulse. This feeling is familiar to you. Whether there are five or fifty people in front of you, speaking in public is an agonizing test for most people. Many of us suffer from an overwhelming fear of public appearances. Every time we have to make a speech in front of a more or less large audience, the stomach contracts, and the throat is constrained by such a spasm that it is impossible to utter a word.

Life is such that if you plan to present any information (and you will most likely have to do this), then you need to be able to effectively convey your ideas, speaking in front of groups of people of different sizes. In trying to overcome fear of public speaking, the first step is to understand why stage fright plays such a role in our lives.

We hope you find it interesting to read the research on how to overcome this common phobia.

Stage fright: what is it

Often, a few weeks before a presentation or speech, people begin to think: "What will happen if the audience does not like my speech, or someone thinks that I myself do not understand what I am talking about?" All people are programmed to worry about their reputation more than anything else in the world. Responsible for this are the "ancient" regions of our brain that govern the response to threats to reputation, and it is extremely difficult for us to control them.

It was these responses to threats that Charles Darwin was investigating when he visited the serpentarium at London Zoo. Darwin tried to remain completely calm, bringing his face as close as possible to the glass, behind which was an African viper, ready to pounce on him. However, every time the snake made a throw, he jumped back in fear. Darwin wrote down his findings in his diary:

"My mind and will were powerless against the idea of ​​the danger that I never had to experience."

He concluded that his response to fear was an ancient mechanism that was not influenced in any way by the characteristics of modern civilization. This response, known as “fight or flight,” is a natural process designed to protect our bodies from harm.

What is happening in our nervous system?

When we think about negative consequences, a part of the brain called the hypothalamus is activated and triggers the pituitary gland, which is responsible for the production of adrenocorticotropic hormone. This hormone stimulates the adrenal glands, which leads to the release of adrenaline into the blood.

It is at this moment that many of us feel the reaction to this process.

The muscles in the neck and back contract (forcing you to hunch over and duck your head), disfiguring your posture, trying to force you into the "fetal position"

If you resist this by straightening your shoulders and lifting your head, your legs and arms will tremble as your body muscles instinctively prepared for the impending attack.

Blood pressure rises and digestive system stops to maximize intake nutrients and oxygen to vital organs. The consequence of the suspension of digestion is dry mouth and a feeling of "butterflies" in the abdomen.

Even the pupils dilate at this moment, and therefore it becomes difficult for you to see up close (for example, read the text of the speech), but it is easier to see into the distance (therefore, you notice the expressions on the faces of the audience).

There are three main aspects that also affect your stage fright, which we will now look at.

1. Genes

Genetics plays a huge role in how nervous you get in social situations. For example, although John Lennon has performed on stage thousands of times, it is known that every time he went on stage, he felt nauseous.

Some of us are simply genetically programmed to feel more excitement before public speaking than others. In addition, it is believed that the excitement before going on stage, despite a lot of experience, is a sign of a really good artist or speaker who cares about the quality of his performance and the impression of the audience.

2. Level of preparation

We have all heard the expression "Repetition is the mother of learning." The main benefit of rehearsals is that with them comes experience, and with experience, the nervousness that spoils the performance decreases. In other words, the more confidence you have in your presentation, the less excitement you have before speaking in public.

To prove this thesis, in 1982, a group of psychologists studied billiard players: in one case, they played alone, and in the other - in front of spectators.

“Strong players have scored more balls playing in front of the audience, while the weaker players scored less in this case. Interestingly, strong players improved their performance in front of spectators, compared to playing in the absence of spectators. "

The implication is that if you are perfectly familiar with your presentation, you will most likely perform even better in front of an audience than when you rehearse alone or in front of a friend.

3. Risks

If you are giving a presentation where business is at stake, or the whole country is looking at you, chances are high that if you fail, your reputation will be severely damaged.

The higher the stakes, the higher the likelihood of ruining your reputation if the show fails. Because of this, even more adrenaline is produced, which manifests itself as paralyzing fear and nervousness.

Scientists have also investigated the impact of reputation threats on online communities. For example, many sellers on eBay worry about their reputation, as it directly affects their earnings. One negative review can discredit a seller's profile and lead to a drop in sales.

Incidentally, one study found that a seller's positive reputation on eBay adds 7.6% to the price of their merchandise.

A good reputation protects us, but it also provokes the fear that one careless move can destroy the gained weight in the eyes of the audience and deprive you of future opportunities.

How to Deal with Stage Fear - A 4-Step Guide

Now that we know where our fear of public speaking is rooted, there are 4 steps you can take to improve your presentation skills and overcome stage fright.

1. Preparation

Those who often attend conferences have probably seen the speakers who took their slides apart for several minutes before speaking. Is not The best way prepare for a quality presentation. Have you ever seen a musician cramming his songs before a concert? Never!

This is also not very fair with regard to the audience, which gives you 10, 20 or 60 minutes of their attention.

What is the best way to prepare for a performance?

About a week before, sketch out an outline of your story (about 15-20 slides), reflecting on the content and using short captions and sketches. Here is an example of one such plan.

This will give you confidence that you will know the main points you want to cover, while at the same time the outline leaves a lot of room for rehearsals and finalizing the slides.

Then write an outline for the talk itself, which looks something like this:

1. Introduction
2.main topic 1
3.thesis
4.example (something unique from my experience)
5.thesis
6.main topic 2
7.thesis
8.example (something unique from my experience)
9.thesis
10.main topic 3
11.thesis
12.example
13.thesis
14.conclusion

By formatting your speech in the form of “thesis, example, thesis,” you can not only visualize the entire presentation as a whole, but also think deeply about what you are talking about in order to fully meet the needs of the audience.

First, write down the main topics and theses, then go back to the introduction and end the story with a conclusion.

Start your introduction by introducing yourself and why your audience should listen to your talk. Tell the audience directly how your performance will help them tune in.

Then rehearse each part of the talk (introduction, topic 1, topic 2, etc.) 5-10 times.

Then read your presentation aloud from start to finish at least 10 times.

This may seem like over-preparation, but remember that Steve Jobs rehearsed for hundreds of hours before giving his legendary Apple presentations.

2. How to rehearse as if everything is "for real"

During rehearsals, it is important to create the environment that you expect during a real presentation. This removes moments of suspense, and you will spend less energy thinking about details when you are on stage.

In 2009, a team of researchers found that when there are many visual stimulants in front of our eyes, the brain only responds to one or two of them. This means that we can only focus on 1-2 subjects.

From this it follows that all you should focus on is connecting with the audience and communicating your story to it, and not trying to remember which slide should go next, and in which part of the stage you should stand.

During rehearsals, turn on the same slides on your computer that will be running in a real talk, use the same remote control, and present information each time as if everything is happening for real.

3. Breathe deeply, stretch and begin

The most exciting thing about public speaking is those last minutes before going on stage. To overcome nervousness, you can go to the toilet, reach up with your hands and take three deep breaths and exits. This is how it looks from the outside:

This exercise activates the hypothalamus and stimulates the production of hormones responsible for relaxation.

By the way, scientists studied the effects of slow breathing on a group of 46 experienced musicians and found that one session of such breathing helps to cope with nervous arousal, especially for those musicians who are very anxious.

The feelings associated with stage fright are usually strong not during the performance, but in front of it, so take a minute before going out to the audience, breathe and stretch.

4. After speaking, schedule the following

If you want to reach heights in the art of public speaking, you need to do it more often. With each new performance, you will feel less nervous and more confident.

Perform at low-profile events at first. For example, this could be a presentation to family members about the need to go on vacation. :)

Anything to train your ability to speak in front of other people.

Instead of a conclusion: how to get rid of "uh" and "mmm"

A couple of "uh" and "mmm" interjections won't ruin your presentation, but if they fill every transition between slides or abstracts, they will become distracting. You will have to suffer in trying to give up these interjections, especially if they managed to become an integral part of your speech.

One way to get rid of these words is to use the breakdown method, that is, divide the presentation into short verbal bursts, between which there will be small pauses.

Public speaking can be intimidating, but it is an essential part of almost any career. I hope that understanding the causes of stage fright and using the suggested techniques will help you brilliantly deliver your next presentation.

Instructions

Prepare your speech carefully and responsibly. Write it down on paper so you don't miss out on what's most important. It is better to prepare the text in advance so that you can reread and correct it. The speech should be simple, understandable and interesting. Try to use vivid epithets and to get people interested.

Now start fighting your fear. First of all, realize that even if the performance fails, nothing bad will happen to you. You will not be killed, maimed, fired, or pelted with eggs. Therefore, there is absolutely nothing to be afraid of.

Remember, people tend to be wrong. And even if you say something wrong, the audience will be loyal to it. To avoid this minor embarrassment, learn the speech by heart.

Think about how many benefits this performance will give you. Set a specific goal for yourself. For example, you will act to win an election. Or your speech will help bring your idea to life. If no global goals are found, consider that this talk will help you overcome your fear.

Don't think that this is a public speaking. Let it be just another task to be completed. Take it easy.

Don't forget to tidy yourself up before the event. This will make you more confident and the audience more loyal. Comb your hair, fix your makeup, iron your clothes, remove dust from your shoes.

Rehearse your speech in front of a mirror or in front of relatives. It is better to do this several times. You must understand how easy it is. Not only give a speech, but also think over a posture, gestures, so that your speech looks organic.

When you are in front of the audience, imagine that you are asleep and have a dream that can be controlled. This will solve most of your problems. After all, you will begin to feel more relaxed and simpler. There is no audience, no stage, there is just a dream in which you are in charge. Whatever you want it to be. You will be able to perform brilliantly, convince people that you are right. Such a simple auto-training will help you to loosen up, become more confident in your abilities.

note

Do not use any sedatives before performing, as this can only worsen the situation.

Useful advice

Find one person during your presentation. Imagine that he is your friend and tell him your text.

Sources:

• How to perform confidently and not be afraid of it
• how are they not afraid to speak to the public

Before the first public appearance, a person inevitably experiences excitement. For some people, this is expressed in a feeling of mild anxiety, while others may experience real panic.

Instructions

The success of your presentation depends on a solid knowledge of the material that you are going to present. Learn everything and repeat several times in front of a mirror, in front of friends or family members. Start overcoming your fear in small audiences. After a few workouts, you will feel a certain confidence that you will be able to perform successfully in front of strangers. people.

Give yourself the right to make mistakes. People are imperfect, and you are no exception. The audience is almost always positively attuned to the perception of the speaker. Therefore, even if you make a mistake and confuse something, no one will kick you out or condemn you. Imagine that you are running away from the audience amid the whistle and hooting of the audience. It's funny, unreal and not scary at all.

Don't let fear paralyze your body, especially your vocal cords. Try to relax before performing, and if you can't, think about something funny. For example, imagine the audience in the audience wearing clown costumes.

Glossophobia is fear of the stage or public speaking. In many professional spheres, people have to one way or another face the need for public speaking, communication with a large public. Politics, the pedagogical sphere, jurisprudence, management, acting - all this requires public speaking, communication with the audience, the ability to convince her, manage the emotions and mood of the crowd.

In one way or another, we all got into a situation in our life when there was a need to perform on stage, to show our oratorical and intellectual abilities in front of big amount of people. As a result psychological research it was found that more than 95% of all people have a fear of performing on stage. Stage fright is one of the most common and, unfortunately, burning phobias. After all, it not only causes severe stress, provokes unpleasant somatic reactions and diseases. Many people want to learn how to deal with stage fright for a completely different reason. Glossophobia causes a significant decrease in the quality of life in them, interferes with the development of career activities, an increase in financial income, and the fulfillment of professional tasks.

Among people with glossophobia, paradoxically, well-known and public figures are often found: singers, theater and film actors, musicians. For those who are afraid of public speaking, it will be useful to read the stories of people with glossophobia, such as Faina Ranevskaya, Arthur Rubinstein, Pablo Casals, Glenn Gould and others.

Stage fright is a serious and difficult disorder to which many people attach great importance. This is especially true of those who, by the nature of their work, are forced to constantly speak in public. If such individuals start their disease, do not correct the disorder, do not consult a therapist in a timely manner, this can lead to severe mental pathologies, other anxiety-phobic disorders, the development of chronic somatic diseases, as well as alcohol and drug addiction. Some people try to overcome stage fright by developing certain protective "rituals" and behaviors. Or they take doping, strong antidepressants and sedatives, and more often alcohol or drugs. This artificial ignorance of the problem helps only temporarily. The symptomatology seems to be "driven" even deeper into the subconscious, fear only aggravates. Personal growth and development stops, new phobias are formed (for example, the fear that others will catch an individual in alcoholism or drug addiction), and addictions are aggravated, bad habits... There are frequent cases when stage fear became a prerequisite for the development of schizophrenia, personality disorders, psychopathy and other severe mental illnesses.

This is why it is so important to assess the situation objectively, acknowledge the problem, and start immediately when there are symptoms of anxiety disorder. psychological work over her.

How does glossophobia manifest?

Among psychologists and psychiatrists, stage fright is commonly called glossophobia or peiraphobia. When analyzing the manifestation of stage fright, it is worth clearly distinguishing between normal, natural experiences before a performance that everyone experiences, knowing that a large audience will listen to him. After all, among them, almost all people are strangers. Everyone will evaluate his appearance, every word, demeanor and speaking. Everyone, without exception, is more or less worried during an exam, defending a diploma or dissertation, or making a debut performance on stage with a dance or piece of music. Moreover, those who have been performing on the stage for many years are also worried. But, little excitement Is a completely normal and healthy reaction. The normalcy of the reaction is determined by the absence of unbearable panic: after entering the stage, a person gradually switches to his speech / speech / conversation with the audience and simply performs his task.

Some experts even point out that normal and adequate excitement before a performance has its advantages. On the eve of an important event, a person responsibly approaches the upcoming performance. Becomes more attentive and collected, prepares carefully, thinking over every detail. As a result, moderate anxiety results in a performance carefully prepared and a success with the audience. At the same time, those who are not afraid of the audience do not always have an incentive to think carefully enough about every moment of the performance. As a result, their appearance on the stage becomes a failure.

Pathological stage fright is manifested by intense experiences, strong and uncontrollable anxiety. Even if a person has to perform in front of a small audience, most of whose representatives he knows personally, he gets lost and experiences a panic attack. That is, he does not choose whom to fear and whom not. He is afraid of performing in any form and in any setting.

Glossophobia symptoms

Despite the reasons that provoke glossophobia, its symptoms in all individuals appear approximately the same. On the eve of an important public event, a person experiences severe anxiety and anxiety. It grows every day as the "important" day approaches. The subcortical system of the brain activates the powerful production of stress hormones, which, in turn, enhances the motor activity of all muscles, changes the work of the whole organism, bringing it to a state of "alertness", activates it to combat imaginary danger.

Common symptoms of glossophobia are:

• Muscle spasms and tension.
• Alarming gestures, atypical facial expressions.
• The voice changes: it becomes quiet, muffled.

At the level of the autonomic system, the following symptoms appear:

• increased sweating;
• rapid pulse;
• increase or decrease in blood pressure;
• migraines and headaches;
• difficulty breathing.

Characteristic for glossophobia and behavioral reactions:

• Feeling thirsty.
• Trembling voice.
• Emotional stupor.
• Loss of speech, inability to connect thoughts from excitement.
• Involuntary diurination.

In some cases, intense excitement leads to fainting or an overwhelming desire to flee right from the stage. Before fainting, reactions such as:

• general weakness;
• tremor;
• vomiting;
• pallor of the skin;
• slow, barely perceptible pulse;
• cold, icy hands.

The presence of symptoms and the intensity of its manifestation in each person are individual and are determined by its type nervous system, the power of experiencing emotions, general health and physical condition(fatigue, lack of sleep), from specific activities at the time of the attack of fear. If glossophobia is strong, then on stage a person can happen.

Causes of glossophobia

Psychologists identify two main factors that influence the development of stage fright. This is a hereditary predisposition and social influence.

Heredity implies an innate tendency to intensely experience any emotion, a response only to certain objects of a phobia, a genetically inherited fear of society. In the event that the reason for the stage fright is inherited social phobia, the fear of the public itself is based on the fear of being condemned, reviled, rejected or ridiculed by the public. The type of temperament, character traits, and the intensity of the emotions experienced are also inherited. Parents and children are really very similar to each other in psychological terms: they have the same objects of phobias, similar emotional perception, they react in the same way to certain stressors, and the duration of fixation of attention on them is identical.

Experts in the field of psychology believe that social prerequisites influence the development of glossophobia to the greatest extent. Among them:

• Uneducated, despotic upbringing in childhood.
• Severe and conflicting, aggressive behavior parents with a child.
• Attaching importance to outside criticism.
• A high degree of self-criticism, as a result - complete obedience to authoritative personalities, a desire to please everyone.
• Self-dislike, rejection of one's personality, low self-esteem as a result of the influence of overly strict parenting and criticism from parents.
• A failed, unsuccessfully performed in childhood, but an important task, the results of which were criticized from outside.
• An unreal vision of reality, interpretation of facts in a negative direction.

Another prerequisite for the development of peiraphobia can be uncertainty in one's competence, insufficient preparation for a performance, lack of knowledge and information. Also, many people are afraid of stage performances due to the fact that they have never had enough practice in it.

Excessive perfectionism, the desire to be the first in everything, to master everything perfectly often leads to stage anxiety. For such people, the opinion of their public is vital. And since it is very volatile, and the crowd does not always greet the speakers with absolute enthusiasm (which is the norm), the development of fears is inevitable.

Glossophobia is also prone to pedantic and scrupulous individuals who seek to keep everything under control. A huge gathering of people is very difficult to control, it is not always possible to achieve the desired result. This provokes the development of pathological anxiety in such individuals.

How to overcome stage fright?

How to beat stage fright? Many of us are asking this question. This phobia can be successfully corrected with timely seeking help and working with a competent, qualified specialist. The intervention of a psychologist is required if the fears are pathological, obsessive, if a person suffers from panic attacks and intense somatic manifestations. As for people for whom the stage is a permanent place professional activity- actors, musicians, speakers, regular participants in conferences, presentations, meetings and other public figures, then in their case it is quite possible to defeat the phobia on your own.

Treatment of such a phobic disorder as glossophobia is carried out in 4 stages:

• Recognition of the presence of the disease.
• Analyzing and identifying the prerequisites for its development.
• Formation possible ways decisions, drawing up an action plan.
• Implementation of the drawn up plan.

Let's consider in more detail possible options anxiety reduction actions that would help the individual to raise self-esteem and treat anxiety disorder.

1. We are reconsidering our attitude towards strangers.

The audience for the speaker is always something unknown, unpredictable and uncontrollable. Having reconsidered the perception of the audience as unknown persons, having received information about these people, it will be much easier for the speaker to speak, the excitement will noticeably decrease. So, before speaking, carefully analyze the following points:

• Contingent (gender, age, social status, possible interests and hobbies of people who are going to attend your performance)
• Think about what exactly these people would like to hear from you. What information will be of interest to them, and what - not very much. Do you need to approach them with humor, or the performance requires maximum seriousness and concentration. What will they "take with them" after your speech, what information will be useful for them.

By working through these points, you will be able to plan the ideal, informative speech, think over the behavior model on stage in advance, anticipate possible questions from the audience, etc.

1. We cease to be afraid of the "scary and critical" public.

Many of the performers on stage are nervous because they perceive the audience as a harsh critic. They pay attention to giggles from the audience, disapproving facial expressions, critical displeased glances, disapproving whispers.

Reconsider your attitude towards the audience: stop taking it as a criticism, concentrate on positive aspects... The public's opinion can never be unequivocal. Therefore, pay attention to interested listeners, nods of approval, exclamations of delight, a gaze. Also visualize in your mind a positive, approving perception of your presentation.

1. Eliminate the possibility of a failed performance.

To minimize the likelihood of failure, prepare carefully for your presentation. Let your competence, level of knowledge, and awareness cover your worry and anxiety. After all, the one who knows competent person always feels much more confident, can easily answer the most tricky and difficult questions of the public. Work it out detailed plan performances, hone every detail to perfection.

For example, you are giving a talk. Your preparation plan should be as follows:

• Finding, analyzing and processing information from various sources.
• Writing an original speech based on the materials studied.
• Abstract key points, landmark points (so as not to forget anything).
• Think about the sequence of all parts of the talk.
• Pick the facts: how you can support your point of view in case of questions arising from the public.
• Memorize your prepared speech.
• Alert potential audience questions in advance, compose answers to them in advance.

It's best if you do a few rehearsals before the show. Let your friends, family and colleagues become the listeners. This method also works very well: record your speech on a voice recorder, and then listen and evaluate it critically. Do this several times. With each new entry, you will notice improvements, clean up shortcomings. These techniques will make you feel much more confident on stage and help eliminate possible mistakes.

1. Give yourself the right to make mistakes.

Do not give exaggerated importance to criticism from other people. Remember that everyone can be wrong. And criticism is not always fair: often the reason to criticize your performance can be Bad mood listener, his skeptical cynical view of most phenomena, personal dislike and antipathy towards you regardless of the quality of the performance, prejudice towards you. It is also worth remembering that approval is not always objective.

Constantly work out psychotechniques that form adequate self-esteem, increase your importance in your own eyes, help you perceive yourself objectively and independently of other people. Affirmations and meditation can be such techniques.

1. Optimism comes first.

Fix your attention on the process, not on what the outcome of the talk will be. During your speech, think over each word, focus on the subject you are talking about. See all the benefits of your performance on stage. After all, you are in the field of vision of all people! How much information you can convey to them, how much useful to give, entertain, amuse, give knowledge and good mood... Try to pay attention to all the benefits, tune in to the positive!

The following methods are excellent additional measures for overcoming stage fright:

• Complex gymnastics, which is aimed at strengthening all the muscles in the body.
• Breathing practices.
• Training the left hemisphere of the brain - doing logic, mathematics, performing tasks that require analytical thinking.
• Vocal lessons - train the voice, tone the diaphragm.
• When performing, your posture should be as open to the public as possible.
• Meditation techniques.
• Affirmations and self-hypnosis.

Don't forget about yourself easy way cheer yourself up and the audience. Even if it is very difficult for you to do this, force yourself to smile, say to all these gathered people a few important and pleasant words. Undoubtedly, you will receive a sea of ​​smiles in return. This will instill confidence in you and reduce your anxiety!

So, we hope that the information provided here has allowed you to clarify the causes and patterns of the development of glossophobia, and the listed psychotechnics and tips will help you cope with stage fright. If the article seemed useful to you, please share it with your friends on social networks. Also, your feedback and wishes are very important for us, which you can write below.