Speech Anxiety. How Do I Cope?????

Speech anxiety. What is it? Where does it come from? How do we get rid of it?
These questions are all too common when we think of speech anxiety, and of course anxiety in general. Also known as Glossophobia, ‘public speaking anxiety …is the fear experienced by a person when delivering (or preparing to deliver) a speech to an audience. Public speaking anxiety is sometimes referred to as stage fright or communication apprehension. In some cases, a person will have this specific phobia on its own, however in other cases, others may also have broader experiences of social phobia or social anxiety disorder.
Public speaking, speeches and other assignments of similar natures tend to happen in a school setting, so I believed it would be best to post some information here, enabling a discussion regarding speech anxiety and hopefully providing some insight on how to overcome the symptoms.

Speaking of different cases, speech anxiety is often related to social anxiety and general anxiety, which are both generally diagnosed by a medical professional. They may range from mildly unsettling to overbearing and overwhelming, however there is treatment available to rid the symptoms of anxiety, and to regulate rational and calm thinking and body behaviour.

What are the symptoms of glossophobia? Great question.
They are similar to general anxiety and social anxiety symptoms (physical), that being: shaking, sweating, nausea, dry mouth, fast or rapid heartbeat, difficulty speaking and/or swallowing, dizziness, trembling, and many more depending on the person. As well as the physical symptoms, the same goes for emotional and mental symptoms, i.e. feelings of anxiousness, worry, nervousness, failure, overthinking, panic, all-or-nothing thinking, and others of a similar nature.

Speech anxiety is fairly common. So common, that it is only natural to say that it is normal to experience, however the rate of panic ultimately depends on the person. As mentioned above, it may range from mild to completely overwhelming to a point where the individual breaks down.

Speech anxiety often beings with problematic thought patterns

Sourced, from OUW, there are four thought patterns that can cause issues. These are: all or nothing thinking, over generalisation, jumping to conclusions and fortune telling (in a negative way).

Now lets get thinking. Theres no cure for speech anxiety per se, but how can I manage these symptoms? What can I do to cope?
Here is a step-by-step process taken from OUW that will hopefully be assistive, and upon reading and analysing it, I can confirm that they are valuable steps to take.

Step 1: Self-Assessment
Begin by identifying problematic thinking patterns (such as those described previously).

Ask yourself, "What am I really afraid of?" Doing so may help you gain a more realistic perspective into the realities of what is expected and what is not expected.

Ask yourself, "What are my strengths as a public speaker?" In other words, do not overlook the strengths you offer and avoid becoming too focused upon limitations.

Step 2: Gradual Exposure and Preparation
Look for opportunities to expose yourself to mild-moderate levels of anxiety that challenge, but do not overwhelm, your ability to succeed. Consider developing a positive visualization of yourself giving a successful class speech or presentation.

Practice in front of trusted friends. Review feedback with your friend and make any adjustments accordingly.

Be thoroughly prepared and rehearsed. Nothing replaces adequate time spent in practice.

Consider using relaxation techniques to manage feelings of anxiety (these will be discussed after these steps).

Step 3: During the Speech or Presentation
Rather than blocking out the audience, or seeing them in their underwear, try viewing them as allies who are generally supportive and want you to succeed.

Act calmly, even if you feel nervous or anxious. The more you dwell on this nervousness/anxiety, the more likely you will remain preoccupied with it.

Try to overlook minor errors during the speech/presentation. Overall impressions are more important to the audience than a word-perfect speech.

Step 4: After the Speech or Presentation
Temper external feedback with internal beliefs and expectations you have established in Steps 1 and 2.

Asking others afterwards, "how did I do?" without first asking yourself may deprive yourself of a very significant source of feedback: You!

Above all else, take satisfaction in what you have accomplished. Give yourself credit for making the speech or presentation as successful as possible.

After looking at these steps, it is now great to become aware of some self-help methods that can relieve anxiety symptoms:
Before the speech or presentation, it is a good idea to practice slow, deep abdominal breathing. This calm help calm nerves and lower your heart rate significantly. Try not to take in any caffeine or nicotine before the exam as these can increase anxiety and nervousness. If it is a must, try to keep it at a mild to moderate amount. This is inclusive throughout the semester of your studies, and throughout your life if you suffer with severe anxiety. As well as this, it is a good idea to get into moderate exercise to release endorphins and adrenaline, helping the body become more fit and works alongside deep breathing exercises. Adequate nutrition and becoming a fit person should assist in relieving anxiety symptoms.
Good examples of physical relaxants include: meditation, yoga or muscle relaxation to help the mind and body feel uplifted and balanced, as well as alert and prepared.

Remember, as a student, your goal is to practice practice practice. More often than not, anxiety symptoms arise because of feelings of lack of practice and unpreparedness, which is definitely not what we want. Prepare yourself, learn your material so well that you dont need to use palm cards. Exert yourself in a healthy way that allows you to feel confident with your speech.

Please remember that if you take all the appropriate steps to alleviate anxiety symptoms and they do not budge or become worse, it may be more appropriate of you to seek the help from a medically trained professional to rule out any other symptoms. Some helpful resources a professional may provide are: medications, counselling, psychological analysis, therapy, group support and many others.

Now, here are my questions to you!
1. Would you say that you suffer with speech anxiety?
2. How does it affect you personally?
3a. Have you tried any coping mechanisms? List them below.
3b. How have these coping mechanisms assisted you?
4. Do you have a support network?
5. Which of the problematic thought processes would you say that you utilise the most? Have you tried combatting this?

Sources: x x
@MonBon tagged per request