Calm Your Nerves and Fears When Public Speaking: Use Visualization to Your Advantage
By Mary Boza Crimmins
From Sam’s reaction, you would have thought we found a 12-foot alligator in the pool. It was just a harmless baby black snake. Ophidiophobia - fear of snakes - is common. It ranks among the top phobias, along with glossophobia, an intense fear of public speaking.
Your fear might be an “I’d rather be dead than speak publicly” mentality. Or it could be far less intense; sweaty palms and queasiness before you go on stage. Regardless of which end of the spectrum you fall on, visualization can improve your public speaking skills and reduce your stress.
Create Your Vision
Imagery means “richly imagining carrying out a task successfully.” Studies show visualization reduces stress. It is highly effective in helping a person respond “optimally in a performance situation,” like sports and speaking engagements. [1] As the name suggests, imagine or visualize yourself speaking to your audience.
“Hold a mental picture of it as if it were occurring to you right at that moment. Imagine the scene in as much detail as possible.” [2] What you envision must align with your specific goal of speaking confidently and articulately. Add in that you are well-received by the audience and that you enjoy the experience.
Push your doubts and fears out of your thoughts.
Imagine…
1. What does it feel like to walk out on the stage and look at the audience?
2. How does smiling at the audience before you begin feel?
3. What does your engaging presentation sound like?
4. How do the lights feel?
5. How will your audience respond when you conclude?
Make the Room Work for You
Always make sure you know what the room looks like before the date of your presentation. If possible, visit the venue a couple of weeks before you are scheduled to present. If that’s not possible, ask the event coordinator to send a diagram of the room setup. You can also go to the website to see if there are pictures of where you will be speaking.
Find out the following beforehand.
What is the configuration of the room? Will your audience be sitting in rows, round tables, or rectangular tables in a horseshoe shape?
What type of mic will you have? Lavalier (lapel), handheld, mic at the lectern?
Are there other speakers? If so, where do you fall in the line-up?
As you practice your presentation, visualize yourself speaking to your audience. Visualize the room and how it will be set up.
Practice, Practice, Practice
Combine the imagery with your practice sessions. Visualize your audience and imagine your confidence. You’ve got this.
Sources:
Blankert, T., & W. Hamstra, M. R. (2017). Imagining Success: Multiple Achievement Goals and the Effectiveness of Imagery. Basic and Applied Social Psychology, 39(1), 60-67. https://doi.org/10.1080/01973533.2016.1255947
Adams. T.J., Seeing Is Believing: The Power of Visualization, Psychology Today, December 3, 2009.
