Ways to reduce excitement and fear of public speaking.
Fear of public speaking is one of the five most important fears that most people celebrate. Suppose you find out that you are about to make a public appearance soon. The usual reaction to this news is excitement or fear, depending on how inclined you are to them.
How to reduce fear and excitement:
1. Allocate some time which nobody will disturb you. You will need from 20 to 50 minutes.
2. Relax and focus on your bodily sensations. For relaxation, you can use any means that help you. Soothing music helps someone, someone uses autogenous training sessions.
3. Remember the upcoming performance. As you think about it, you will feel a change in your emotional and bodily sphere. There will be fear and excitement. Your task is to trace precisely the bodily manifestations of these emotions. Usually they manifest themselves through an increase in heart rate, various sensations in the chest and abdomen, "pulls under the pit", etc. You can tune into the emotions of fear and excitement and feel them as certain clots pulsating in the body.
4. Now imagine the situation of the speech brighter. Imagine that you are standing in front of an audience and they are looking at you. Closely monitor all the sensations that excitement and fear creates in you. And stop for a while. You are mentally in a situation of speaking and concentrated on your feelings. Do not be afraid of your feelings. They are not able to harm you.
5. Allow your negative feelings to be present in you, do not try to get rid of them, just feel them, experience excitement and fear, but consciously. This will take some time. Perhaps 10 to 30 minutes. At some point, you will notice that your negative feelings, if you do not fight them, but just live carefully, begin to melt. You will be able to survive the peak of excitement in advance, and not in a performance situation, and thus the situation itself will be calmer and more constructive.