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6 Speech Examples about Mental Health

Mental health is a topic that touches everyone’s lives in one way or another.

Whether you or someone you know has struggled with mental health challenges, it’s important to have open and honest conversations about this critical aspect of our overall well-being.

Speech Examples about Mental Health

As a society, we’ve come a long way in destigmatizing mental health, but there’s still much work to be done.

That’s where powerful speeches about mental health can make a real difference, helping to raise awareness, foster understanding, and inspire positive change.

In this article, we’ll explore six impactful speech examples that tackle the subject of mental health head-on, offering insights, inspiration, and hope for a brighter future.

Short Speech on Mental Health Awareness

Good morning, everyone. Today, I want to talk about a topic that’s close to my heart: mental health. For too long, mental health has been a taboo subject, something we’re afraid to discuss openly. But the truth is, mental health challenges can affect anyone, regardless of age, gender, or background.

That’s why it’s so important to raise awareness about mental health and to create a supportive environment where people feel comfortable seeking help. By educating ourselves and others, we can break down the stigma surrounding mental illness and encourage those who are struggling to reach out for support.

Remember, taking care of your mental health is just as important as taking care of your physical health. So let’s start the conversation today and work together to create a society where mental health is prioritized and everyone feels valued and supported. Thank you.

— END OF SPEECH —

Commentary: This short speech is perfect for kicking off a mental health awareness event or campaign. It emphasizes the importance of open dialogue and education in breaking down the stigma surrounding mental illness, encouraging listeners to prioritize their mental well-being and support others in doing the same.

Medium-Length Speech on Coping with Anxiety

Good afternoon, everyone. Today, I’d like to talk about a mental health challenge that many of us face: anxiety. Anxiety can manifest in different ways for different people, from constant worry and fear to physical symptoms like a racing heart or sweaty palms.

If you’re struggling with anxiety, I want you to know that you’re not alone. Anxiety disorders are the most common mental illness in the United States, affecting millions of people every year. But the good news is, there are strategies and resources available to help you cope.

One of the most effective ways to manage anxiety is through self-care. This can include activities like exercise, meditation, deep breathing, and spending time in nature. It’s also important to prioritize sleep, eat a healthy diet, and limit caffeine and alcohol intake.

Another key strategy is to challenge negative thoughts and beliefs. Anxiety often stems from irrational fears or worst-case scenario thinking. By questioning these thoughts and reframing them in a more realistic light, you can reduce their power over you.

Finally, don’t be afraid to seek professional help if your anxiety is impacting your daily life. A therapist can work with you to develop coping strategies and provide support and guidance along the way.

Remember, managing anxiety is a journey, not a destination. Be kind to yourself, celebrate your progress, and know that you have the strength and resilience to overcome this challenge. Thank you.

Commentary: This medium-length speech provides a comprehensive overview of anxiety, offering practical tips and strategies for managing symptoms and seeking support. It’s an ideal length for a mental health workshop or seminar, striking a balance between informative and motivational content.

Long Speech on the Importance of Mental Health in the Workplace

Good morning, everyone. Today, I want to talk about a topic that’s critical to our success and well-being, both as individuals and as a company: mental health in the workplace.

We all know that work can be stressful at times. Deadlines, challenging projects, and interpersonal conflicts can take a toll on our mental well-being. But when that stress becomes chronic or overwhelming, it can lead to more serious mental health challenges like depression, anxiety, and burnout.

The impact of poor mental health in the workplace is significant. Not only does it affect individual employees’ quality of life and job satisfaction, but it also has ripple effects throughout the organization. Poor mental health can lead to increased absenteeism, reduced productivity, and higher healthcare costs.

So what can we do to promote mental health in the workplace? The first step is to create a culture of openness and support. This means encouraging employees to speak up when they’re struggling, without fear of judgment or retribution. It also means providing resources and support services, such as employee assistance programs or mental health days.

Managers and leaders play a critical role in this process. By modeling healthy behaviors and prioritizing self-care, they can set the tone for the entire organization. They should also be trained to recognize signs of mental health challenges in their team members and know how to respond appropriately.

Another key strategy is to promote work-life balance. This means setting reasonable expectations around workload and hours, and encouraging employees to take breaks and disconnect from work when needed. It also means recognizing that everyone has a life outside of work, and being flexible and understanding when personal challenges arise.

Finally, we need to prioritize mental health education and awareness. This can include training sessions on topics like stress management, resilience, and emotional intelligence. It can also involve bringing in outside speakers or experts to share their insights and experiences.

By taking these steps, we can create a workplace culture that values and supports mental health. And when our employees are thriving mentally and emotionally, our entire organization benefits. We see increased engagement, creativity, and collaboration, and we build a stronger, more resilient team.

So let’s make mental health a priority, not just for one day or one month, but every day. Let’s create a workplace where everyone feels valued, supported, and empowered to bring their best selves to work. Because when we invest in our employees’ mental health, we invest in our company’s success. Thank you.

Commentary: This longer speech dives deep into the topic of mental health in the workplace, exploring the impact of poor mental health on both individuals and organizations. It offers practical strategies for creating a supportive work environment, from encouraging open communication to promoting work-life balance and providing mental health education. This speech is well-suited for a corporate event or training session, providing a comprehensive and actionable roadmap for prioritizing mental health in the workplace.

Lengthy Speech on Mental Health and the Importance of Self-Care

Good evening, everyone. Tonight, I want to talk about a topic that’s close to my heart, and one that I believe is essential for our overall well-being: mental health and the importance of self-care.

We live in a fast-paced, high-stress world, where we’re constantly bombarded with demands on our time and energy. From work and family obligations to the pressure to succeed and keep up with our peers, it’s easy to feel overwhelmed and stretched thin.

But amidst all of these external pressures, it’s crucial that we don’t neglect our own needs and well-being. Self-care isn’t a luxury or an indulgence; it’s a necessity for maintaining our mental health and preventing burnout.

So what exactly is self-care? At its core, self-care is about taking intentional steps to nurture our physical, emotional, and mental well-being. It’s about carving out time and space for activities that bring us joy, relaxation, and fulfillment.

Self-care can take many forms, and what works for one person may not work for another. For some, it might mean engaging in regular exercise or spending time in nature. For others, it might involve creative pursuits like writing, painting, or playing music. And for many, self-care includes practices like meditation, journaling, or talking with a trusted friend or therapist.

The key is to find what works for you and to make self-care a regular part of your routine. This can be challenging, especially when we’re used to putting others’ needs before our own. But the truth is, we can’t pour from an empty cup. When we neglect our own well-being, we’re less able to show up fully for the people and responsibilities in our lives.

Of course, practicing self-care doesn’t mean that we’ll never experience stress, anxiety, or other mental health challenges. These are a natural part of the human experience, and it’s important to have tools and support systems in place for when they arise.

One of the most powerful tools we have is the power of connection. When we’re struggling, it’s easy to feel isolated and alone. But the reality is, mental health challenges are incredibly common, and there are people and resources available to help.

This might mean reaching out to a trusted friend or family member, joining a support group, or seeking professional help from a therapist or counselor. It might also mean learning more about mental health and educating ourselves and others about the signs and symptoms of common challenges like depression and anxiety.

By breaking down the stigma around mental health and creating a culture of openness and support, we can make it easier for people to seek help when they need it. We can also work to create environments – in our homes, workplaces, and communities – that prioritize mental well-being and support self-care practices.

Ultimately, taking care of our mental health is a lifelong journey. It requires ongoing effort, self-reflection, and a willingness to prioritize our own needs and boundaries. But when we do this, we create a foundation of resilience and well-being that allows us to show up more fully in all areas of our lives.

So I encourage you to take a moment and reflect on your own self-care practices. What brings you joy and relaxation? What helps you feel grounded and centered? And how can you integrate more of these activities into your daily life?

Remember, self-care isn’t selfish. It’s a vital investment in your own well-being and in your ability to be there for the people and causes you care about. So let’s make a commitment to prioritizing our mental health, one day and one small action at a time.

Together, we can create a world where everyone feels valued, supported, and empowered to take care of themselves and each other. A world where mental health is seen not as a weakness, but as a fundamental part of what makes us human.

Thank you for being here tonight, and for being part of this important conversation. Let’s continue to champion mental health and self-care, and to create a brighter, more compassionate future for all. Thank you.

Commentary: This lengthy speech provides a comprehensive exploration of mental health and the importance of self-care. It acknowledges the challenges and pressures of modern life, while emphasizing the necessity of prioritizing our own well-being. The speech offers practical tips and strategies for integrating self-care into daily life, as well as resources and support systems for those struggling with mental health challenges. With its blend of personal anecdotes, research-backed insights, and calls to action, this speech is ideal for a keynote address or featured session at a mental health conference or event. It has the power to inspire and empower listeners to take charge of their mental well-being and create positive change in their lives and communities.

Short Speech on Mental Health and Creativity

Good afternoon, everyone. Today, I want to talk about the intersection of two seemingly disparate topics: mental health and creativity.

As artists, writers, musicians, and creators of all kinds, we often draw on our emotions and experiences to fuel our work. But what happens when those emotions and experiences are painful, challenging, or overwhelming?

The truth is, many of history’s most celebrated creative minds have struggled with mental health challenges. From Vincent Van Gogh to Virginia Woolf to Kurt Cobain, the list of artists who have grappled with depression, anxiety, addiction, and other mental health issues is long and distinguished.

But while these challenges can certainly influence and inform our creative work, it’s important to remember that they don’t define us. Our mental health struggles are not the price we have to pay for our creativity.

In fact, prioritizing our mental well-being can actually enhance our creative output. When we take steps to manage stress, process difficult emotions, and care for ourselves, we create space for inspiration and innovation to flourish.

So if you’re a creative person struggling with your mental health, know that you’re not alone. Seek support, practice self-care, and remember that your worth and value extend far beyond your creative achievements.

And let’s work together to create a world where creativity and mental health are seen not as mutually exclusive, but as deeply interconnected and equally worthy of our attention and support. Thank you.

Commentary: This short speech sheds light on the complex relationship between mental health and creativity. It acknowledges the prevalence of mental health challenges among artists and creators, while emphasizing the importance of prioritizing well-being alongside creative pursuits. The speech offers a message of hope and support for those struggling to balance their mental health and creative ambitions, making it an ideal choice for an arts-focused mental health event or gathering.

Medium-Length Speech on Mental Health and Social Media

Good morning, everyone. Today, I want to talk about a topic that’s increasingly relevant to our mental health and well-being: social media.

There’s no denying that social media has transformed the way we connect, communicate, and consume information. With just a few taps on our phones, we can access a wealth of news, entertainment, and social interaction.

But while social media certainly has its benefits, it’s important to recognize its potential impact on our mental health. Studies have shown that excessive social media use can contribute to feelings of anxiety, depression, and loneliness.

Part of the problem is that social media often presents a curated, idealized version of reality. We see our friends and acquaintances posting highlight reels of their lives – their best selfies, their most exciting adventures, their happiest moments. And it’s easy to compare ourselves to these polished images and feel like we’re falling short.

But the truth is, nobody’s life is perfect, no matter how it may appear on social media. We all have struggles, challenges, and less-than-Instagram-worthy moments. And that’s okay.

So how can we use social media in a way that supports, rather than undermines, our mental health? Here are a few tips:

• Be mindful of your time. Set limits on how much time you spend scrolling through social media each day, and be intentional about how you use that time.
• Curate your feed. Unfollow accounts that make you feel bad about yourself, and seek out content that inspires, uplifts, and educates you.
• Engage meaningfully. Instead of passively consuming content, use social media as a tool for genuine connection and conversation. Comment on posts, send messages to friends, and participate in online communities that align with your values and interests.
• Take breaks. If you find yourself feeling overwhelmed or anxious after spending time on social media, don’t be afraid to step away for a while. Disconnect, recharge, and focus on other activities that bring you joy and fulfillment.

Remember, social media is just one aspect of our lives – it doesn’t define us or determine our worth. By using it mindfully and in moderation, we can harness its power to connect and inspire, while still prioritizing our mental health and well-being.

So let’s continue to have open and honest conversations about the impact of social media on our mental health. Let’s support each other in using these platforms in a way that uplifts and empowers us, rather than tears us down.

And most importantly, let’s remember that our value and worth extend far beyond our online presence. We are so much more than our follower counts or likes or shares. We are complex, multi-faceted human beings with inherent dignity and worth.

Thank you for being here today, and for being part of this important conversation. Together, we can create a healthier, more authentic relationship with social media – one that supports our mental well-being and allows us to connect with each other in meaningful ways.

Commentary: This medium-length speech tackles the timely topic of social media and its impact on mental health. It acknowledges both the benefits and challenges of these platforms, offering practical tips for using social media in a way that supports well-being. The speech also touches on deeper themes of authenticity, self-worth, and genuine connection, making it a thought-provoking choice for a mental health event or workshop focused on navigating the digital age.

Mental health is a vital aspect of our overall well-being, and one that deserves our attention, compassion, and support.

By starting conversations, sharing our stories, and offering guidance and resources, we can break down the stigma surrounding mental health challenges and create a world where everyone feels empowered to prioritize their mental well-being.

These six speech examples offer a range of perspectives and approaches to talking about mental health, from personal anecdotes to research-backed insights to calls to action.

Whether you’re looking to raise awareness, inspire change, or offer support and encouragement, there’s a speech here that can help you connect with your audience and make a meaningful impact.

So let’s keep the conversation going.

Let’s continue to champion mental health in our homes, workplaces, and communities.

And let’s work together to build a brighter, more compassionate future for all.

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Overcome your public speaking anxiety with these 10 tips

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What’s public speaking anxiety?

10 symptoms of public speaking anxiety, 10 common public speaking stressors, how to overcome public speaking anxiety: 10 tips, diagnosing and treating public speaking anxiety, speak with confidence.

Your opinion and expertise matter, so it can be frustrating when public speaking nerves leave you speechless. Maybe your heart races and you trip over your words, or you spend most of your presentation hoping no one asks questions. Fear not. Public speaking anxiety is a common experience that impacts even the most confident people — and it’s manageable.

The intense nerves associated with public speaking aren’t reserved for being on stage in front of a large audience. Discomfort might occur during small team presentations , a sales pitch with a client, or group brainstorming sessions . The stress may be so potent that you avoid important opportunities to showcase your expertise and advance your career. 

But identifying triggers and understanding your physiological response will help you overcome your anxiety. With practice and support, you’ll fearlessly share your important thoughts and opinions with others. 

Public speaking anxiety, or glossophobia, is the most common subset of social anxiety, affecting about 3–5% of the general population and 80% of people with social phobias . Those with glossophobia feel anxiety symptoms , like a racing heartbeat and stressful thoughts, when sharing ideas or asking questions in front of others. And those who experience public speaking anxiety often feel more general performance anxiety during activities like striking up a conversation with a stranger or eating in public.

But why does public speaking cause anxiety? According to an article by the Harvard Business Review, our ancestors perceived being watched as a predatory threat , so our brains evolved to have a fight-or-flight response . This is the body’s physiological response to danger, activating the nervous system to encourage us to return to safety.

While public speaking doesn’t present real physical dangers, social anxiety can trigger your stress response . Worrying about people judging you, making a mistake , or messing up an important professional opportunity are visceral fears that send messages to the brain to seek protection. 

In some cases, an acute fear can be motivating . Worrying about underperforming during a client presentation or making the right first impression at a face-to-face networking event could compel you to practice and perfect your speech. 

But a chronic and debilitating fear of public speaking can disrupt your career. You may become avoidant and miss important opportunities to show off your expertise, establish your personal brand , and achieve professional development goals . 

Publi c speaking anxiety is so all-encompassing you may not be conscientious of all the ways this type of stress affects the body. Acute anxiety symptoms are widespread and vary between people , but here are 10 common signs to be aware of:

Increased heart rate

Lack of concentration 

Avoidant behaviors like social isolation

Shortness of breath

Panic attacks

Intrusive thoughts

Shaky hands and legs

While you might associate public speaking anxiety with delivering a Ted Talk or corporate event presentation, plenty of everyday situations can trigger your fear of performing. Here are 10 common stressors of public speaking anxiety: 

Meeting new colleagues or coworkers

Job interviews

Sharing ideas in a brainstorming session

Giving a small presentation

Training new coworkers

Debriefing your team or managers on an ongoing project

Offering your opinion during a virtual meeting

Delivering an elevator pitch

Participating in a board meeting

Offering someone constructive criticism

Like any other challenge, thoughtful practice, care, and patience will help you approach public speaking confidently. Here are 10 tips for public speaking anxiety sufferers looking to improve.

1. Don’t expect perfection

Perfection is an unrealistic expectation that distracts from your good work and amplifies your anxiety. Instead of aiming for perfection , celebrate your improvements and seek out continuous learning opportunities . Every chance to speak in front of others is a chance to learn and grow — even if it means a few awkward pauses or stumbling over your words occasionally. 

2. Be yourself

While keeping your body language and humor professional, be your most authentic self and stick with what feels comfortable. Imitating others’ speaking styles could make you overthink each gesture or appear unnatural and insincere. And the more you step into your authenticity at work , the more comfortable you’ll feel being yourself in every area of your life. 

3. Remember your purpose

Whether delivering a presentation or making a sale, you’re speaking in public for a reason. Think about why you’re there — be it to share your experience or teach others — and focus on this core purpose. Doing so might get you out of your head and into the situation at hand so you can concentrate less on your anxiety symptoms and more on accomplishing your task.

4. Prepare and practice

The best way to feel comfortable speaking in front of others is to practice. Speech anxiety often focuses on the unknown, like audience questions or complex presentation materials. But subject-matter-familiarity quiets some of these questions and offers answers. 

You can jot down and prepare for questions you expect or memorize your materials so they feel less overwhelming. And p racticing your delivery and body language can take away the shock of talking to a group because you have less to worry about. 

5. Let your coworkers know

Consider informing coworkers and managers about your stage fright so they know to support you. They might make adjustments like offering you additional notice regarding presentations they’d like you to make or taking your questions last in a meeting so you have more time to calm your nerves. And you can also ask team members for feedback and encouragement on your public speaking skills . 

6. Visualize success

Use visualization , positive self-talk , and other manifestation methods to picture yourself confidently speaking in public. These positive projections can become a self-fulfilling prophecy as you do what’s necessary to make your vision a reality. You could also try anxiety journaling to shake negative automatic thoughts and track your positive thinking progress. 

7. Make eye contact

If you fear public speaking, you may instinctively avoid eye contact because it feels intimate or intimidating. But chances are everyone wants to encourage you, and you can feed off the room’s energy by looking your audience in the eye. If you see heads nodding and people paying attention, you may gain the confidence boost you need to continue nerves-free. 

8. Pose for success

Standing i n power poses (body postures expressing strength and assertiveness ) signals to audience members that you’re confident and comfortable. And embracing these postures can make you feel that way, too. For in-person speaking, try keeping your feet hip-distance and your shoulders back. And if you’re on a virtual call and have the option to stand, you can still carry yourself confidently to boost your own self-esteem. If you must sit, you can still hold your head high and posture straight. 

9. Create a plan

Feel in charge of your public speaking journey by creating an improvement plan. Start by outlining small objectives, like starting two conversations with colleagues each week or contributing an idea at a team meeting. Then, define larger goals further down your improvement timeline, like leading a brainstorming session or training a new coworker. You could also work with a career coach t o build the right plan for you and track your success.

10. Take a class

Structured learning might be the best way to reduce your public speaking anxiety and gain practice. Try asking your employer whether they subsidize professional development opportunities like a public speaking course or mentorship programs . Or invest in yourself by signing up for an after-hours class with a friend so you can hold each other accountable . 

According to the Diagnostic and Statistical Manual of Mental Disorders, public speaking anxiety is classified as a social anxiety disorder that causes symptoms like intense distress and panic attacks. While it’s common to feel nervous in social situations, a mental health professional might diagnose someone with public speaking anxiety if that person experiences symptoms that affect their day-to-day health, like missing out on job opportunities or having to leave a meeting due to nerves.

While social anxiety may feel overwhelming, the good news is that it’s treatable. The first step is finding a diagnosis. Treatment generally begins by identifying the root cause and any related medical conditions to ensure a larger issue isn’t causing your symptoms . Then, you’ll work with your mental health professional to determine the best treatment plan. Common remedies include psychotherapy, medication, or both. In some circumstances, you may also seek the help of a support group or work with a life coach to build an action plan . 

What you have to say matters, and you deserve to feel confident and comfortable when expressing yourself. While public speaking anxiety might quiet your voice, it doesn’t have to define your professional future. 

Now that you have some public speaking tips for anxiety, it’s time to start working toward easing your symptoms. Depending on the severity of your nerves, consider consulting with a mental health professional, career coach, or support group. From there, you can build an appropriate plan and begin speaking — one small speech at a time — with newfound confidence.

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Elizabeth Perry, ACC

Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships. With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.

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How to Manage Public Speaking Anxiety

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Speech Anxiety and SAD

How to prepare for a speech.

Public speaking anxiety, also known as glossophobia , is one of the most commonly reported social fears.

While some people may feel nervous about giving a speech or presentation if you have social anxiety disorder (SAD) , public speaking anxiety may take over your life.

Public speaking anxiety may also be called speech anxiety or performance anxiety and is a type of social anxiety disorder (SAD). Social anxiety disorder, also sometimes referred to as social phobia, is one of the most common types of mental health conditions.

Public Speaking Anxiety Symptoms

Symptoms of public speaking anxiety are the same as those that occur for social anxiety disorder, but they only happen in the context of speaking in public.

If you live with public speaking anxiety, you may worry weeks or months in advance of a speech or presentation, and you probably have severe physical symptoms of anxiety during a speech, such as:

• Pounding heart
• Quivering voice
• Shortness of breath
• Upset stomach

Causes of Public Speaking Anxiety

These symptoms are a result of the fight or flight response —a rush of adrenaline that prepares you for danger. When there is no real physical threat, it can feel as though you have lost control of your body. This makes it very hard to do well during public speaking and may cause you to avoid situations in which you may have to speak in public.

How Is Public Speaking Anxiety Is Diagnosed

Public speaking anxiety may be diagnosed as SAD if it significantly interferes with your life. This fear of public speaking anxiety can cause problems such as:

• Changing courses at college to avoid a required oral presentation
• Changing jobs or careers
• Turning down promotions because of public speaking obligations
• Failing to give a speech when it would be appropriate (e.g., best man at a wedding)

If you have intense anxiety symptoms while speaking in public and your ability to live your life the way that you would like is affected by it, you may have SAD.

Public Speaking Anxiety Treatment

Fortunately, effective treatments for public speaking anxiety are avaible. Such treatment may involve medication, therapy, or a combination of the two.

Short-term therapy such as systematic desensitization and cognitive-behavioral therapy (CBT) can be helpful to learn how to manage anxiety symptoms and anxious thoughts that trigger them.

Ask your doctor for a referral to a therapist who can offer this type of therapy; in particular, it will be helpful if the therapist has experience in treating social anxiety and/or public speaking anxiety.

Research has also found that virtual reality (VR) therapy can also be an effective way to treat public speaking anxiety. One analysis found that students treated with VR therapy were able to experience positive benefits in as little as a week with between one and 12 sessions of VR therapy. The research also found that VR sessions were effective while being less invasive than in-person treatment sessions.

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If you live with public speaking anxiety that is causing you significant distress, ask your doctor about medication that can help. Short-term medications known as beta-blockers (e.g., propranolol) can be taken prior to a speech or presentation to block the symptoms of anxiety.

Other medications may also be prescribed for longer-term treatment of SAD, including selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). When used in conjunction with therapy, you may find the medication helps to reduce your phobia of public speaking.

In addition to traditional treatment, there are several strategies that you can use to cope with speech anxiety and become better at public speaking in general . Public speaking is like any activity—better preparation equals better performance. Being better prepared will boost your confidence and make it easier to concentrate on delivering your message.

Even if you have SAD, with proper treatment and time invested in preparation, you can deliver a successful speech or presentation.

Pre-Performance Planning

Taking some steps to plan before you give a speech can help you better control feelings of anxiety. Before you give a speech or public performance:

• Choose a topic that interests you . If you are able, choose a topic that you are excited about. If you are not able to choose the topic, try using an approach to the topic that you find interesting. For example, you could tell a personal story that relates to the topic as a way to introduce your speech. This will ensure that you are engaged in your topic and motivated to research and prepare. When you present, others will feel your enthusiasm and be interested in what you have to say.
• Become familiar with the venue . Ideally, visit the conference room, classroom, auditorium, or banquet hall where you will be presenting before you give your speech. If possible, try practicing at least once in the environment that you will be speaking in. Being familiar with the venue and knowing where needed audio-visual components are ahead of time will mean one less thing to worry about at the time of your speech.
• Ask for accommodations . Accommodations are changes to your work environment that help you to manage your anxiety. This might mean asking for a podium, having a pitcher of ice water handy, bringing in audiovisual equipment, or even choosing to stay seated if appropriate. If you have been diagnosed with an anxiety disorder such as social anxiety disorder (SAD), you may be eligible for these through the Americans with Disabilities Act (ADA).
• Don’t script it . Have you ever sat through a speech where someone read from a prepared script word for word? You probably don’t recall much of what was said. Instead, prepare a list of key points on paper or notecards that you can refer to.
• Develop a routine . Put together a routine for managing anxiety on the day of a speech or presentation. This routine should help to put you in the proper frame of mind and allow you to maintain a relaxed state. An example might be exercising or practicing meditation on the morning of a speech.

Practice and Visualization

Even people who are comfortable speaking in public rehearse their speeches many times to get them right. Practicing your speech 10, 20, or even 30 times will give you confidence in your ability to deliver.

If your talk has a time limit, time yourself during practice runs and adjust your content as needed to fit within the time that you have. Lots of practice will help boost your self-confidence .

• Prepare for difficult questions . Before your presentation, try to anticipate hard questions and critical comments that might arise, and prepare responses ahead of time. Deal with a difficult audience member by paying them a compliment or finding something that you can agree on. Say something like, “Thanks for that important question” or “I really appreciate your comment.” Convey that you are open-minded and relaxed. If you don’t know how to answer the question, say you will look into it.
• Get some perspective . During a practice run, speak in front of a mirror or record yourself on a smartphone. Make note of how you appear and identify any nervous habits to avoid. This step is best done after you have received therapy or medication to manage your anxiety.
• Imagine yourself succeeding . Did you know your brain can’t tell the difference between an imagined activity and a real one? That is why elite athletes use visualization to improve athletic performance. As you practice your speech (remember 10, 20, or even 30 times!), imagine yourself wowing the audience with your amazing oratorical skills. Over time, what you imagine will be translated into what you are capable of.
• Learn to accept some anxiety . Even professional performers experience a bit of nervous excitement before a performance—in fact, most believe that a little anxiety actually makes you a better speaker. Learn to accept that you will always be a little anxious about giving a speech, but that it is normal and common to feel this way.

Setting Goals

Instead of trying to just scrape by, make it a personal goal to become an excellent public speaker. With proper treatment and lots of practice, you can become good at speaking in public. You might even end up enjoying it!

Put things into perspective. If you find that public speaking isn’t one of your strengths, remember that it is only one aspect of your life. We all have strengths in different areas. Instead, make it a goal simply to be more comfortable in front of an audience, so that public speaking anxiety doesn’t prevent you from achieving other goals in life.

A Word From Verywell

In the end, preparing well for a speech or presentation gives you confidence that you have done everything possible to succeed. Give yourself the tools and the ability to succeed, and be sure to include strategies for managing anxiety. These public-speaking tips should be used to complement traditional treatment methods for SAD, such as therapy and medication.

Crome E, Baillie A. Mild to severe social fears: Ranking types of feared social situations using item response theory . J Anxiety Disord . 2014;28(5):471-479. doi:10.1016/j.janxdis.2014.05.002

Pull CB. Current status of knowledge on public-speaking anxiety . Curr Opin Psychiatry. 2012;25(1):32-8. doi:10.1097/YCO.0b013e32834e06dc

Goldstein DS. Adrenal responses to stress . Cell Mol Neurobiol. 2010;30(8):1433-40. doi:10.1007/s10571-010-9606-9

Anderson PL, Zimand E, Hodges LF, Rothbaum BO. Cognitive behavioral therapy for public-speaking anxiety using virtual reality for exposure . Depress Anxiety. 2005;22(3):156-8. doi:10.1002/da.20090

Hinojo-Lucena FJ, Aznar-Díaz I, Cáceres-Reche MP, Trujillo-Torres JM, Romero-Rodríguez JM. Virtual reality treatment for public speaking anxiety in students. advancements and results in personalized medicine .  J Pers Med . 2020;10(1):14. doi:10.3390/jpm10010014

Steenen SA, van Wijk AJ, van der Heijden GJ, van Westrhenen R, de Lange J, de Jongh A. Propranolol for the treatment of anxiety disorders: Systematic review and meta-analysis . J Psychopharmacol (Oxford). 2016;30(2):128-39. doi:10.1177/0269881115612236

By Arlin Cuncic, MA Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

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Managing Anxiety

PUBLIC SPEAKING ANXIETY

The fear of public speaking is the most common phobia ahead of death, spiders, or heights. The National Institute of Mental Health reports that public speaking anxiety, or glossophobia, affects about 40%* of the population. The underlying fear is judgment or negative evaluation by others. Public speaking anxiety is considered a social anxiety disorder. * Gallup News Service, Geoffrey Brewer, March 19, 2001.

The fear of public speaking is worse than the fear of death

Evolution psychologists believe there are primordial roots. Our prehistoric ancestors were vulnerable to large animals and harsh elements. Living in a tribe was a basic survival skill. Rejection from the group led to death. Speaking to an audience makes us vulnerable to rejection, much like our ancestors’ fear.

A common fear in public speaking is the brain freeze. The prospect of having an audience’s attention while standing in silence feels like judgment and rejection.

Why the brain freezes

The pre-frontal lobes of our brain sort our memories and is sensitive to anxiety. Dr. Michael DeGeorgia of Case Western University Hospitals, says: “If your brain starts to freeze up, you get more stressed and the stress hormones go even higher. That shuts down the frontal lobe and disconnects it from the rest of the brain. It makes it even harder to retrieve those memories.”

The fight or flight response activates complex bodily changes to protect us. A threat to our safety requires immediate action. We need to respond without debating whether to jump out of the way of on oncoming car while in an intersection. Speaking to a crowd isn’t life threatening. The threat area of the brain can’t distinguish between these threats.

Help for public speaking anxiety

We want our brains to be alert to danger. The worry of having a brain freeze increases our anxiety. Ironically, it increases the likelihood of our mind’s going blank as Dr. DeGeorgia described. We need to recognize that the fear of brain freezing isn’t a life-or-death threat like a car barreling towards us while in a crosswalk.

Change how we think about our mind going blank.

De-catastrophize brain freezes . It might feel horrible if it happens in the moment. The audience will usually forget about it quickly. Most people are focused on themselves. We’ve handled more difficult and challenging situations before. The long-term consequence of this incident is minimal.

Leave it there . Don’t dwell on the negative aspects of the incidents. Focus on what we can learn from it. Worry that it will happen again will become self-fulfilling. Don’t avoid opportunities to create a more positive memory.

Perfectionism won’t help . Setting unachievable standards of delivering an unblemished speech increases anxiety. A perfect speech isn’t possible. We should aim to do our best instead of perfect.

Silence is gold . Get comfortable with silence by practicing it in conversations. What feels like an eternity to us may not feel that way to the audience. Silence is not bad. Let’s practice tolerating the discomfort that comes with elongated pauses.

Avoidance reinforces . Avoiding what frightens us makes it bigger in our mind. We miss out on the opportunity to obtain disconfirming information about the trigger.

Rehearse to increase confidence

Practice but don’t memorize . There’s no disputing that preparation will build confidence. Memorizing speeches will mislead us into thinking there is only one way to deliver an idea. Forgetting a phrase or sentence throw us off and hastens the brain freeze. Memorizing provides a false sense of security.

Practice with written notes. Writing out the speech may help formulate ideas. Practice speaking extemporaneously using bullet points to keep us on track.

Practice the flow of the presentation . Practice focusing on the message that’s delivered instead of the precise words to use. We want to internalize the flow of the speech and remember the key points.

Practice recovering from a brain freeze . Practice recovery strategies by purposely stopping the talk and shifting attention to elsewhere. Then, refer to notes to find where we left off. Look ahead to the next point and decide what we’d like to say next. Finally, we’ll find someone in the audience to start talking to and begin speaking.

Be prepared for the worst . If we know what to do in the worst-case scenario (and practice it), we’ll have confidence in our ability to handle it. We do that by preparing what to say to the audience if our mind goes blank. Visualizing successful recovery of the worst will help us figure out what needs to be done to get back on track.

Learn to relax

Remember to breathe . We can reduce anxiety by breathing differently. Take slow inhalations and even slower exhalations with brief pauses in between. We’ll be more likely to use this technique if practiced in times of low stress.

Speak slowly . It’s natural to speed up our speech when we are anxious. Practice slowing speech while rehearsing. When we talk quickly, our brain sees it is a threat. Speaking slowly and calmly gives the opposite message to our brain.

Make eye contact with the audience . Our nerves might tell us to avoid eye contact. Making deliberate eye contact with a friendly face will build confidence and slow our speaking.

Join a group . Practice builds confident in public speaking. Groups like Toastmasters International provide peer support to hone our public speaking skill. Repeated exposure allows us to develop new beliefs about our fear and ability to speak in public.

The fear of our mind going blank during a speech is common. Job advancement or college degree completion may be hampered by not addressing this fear.

Get additional practical suggestions on overcoming public speaking anxiety in this CNBC article by the director of NSAC Brooklyn, Chamin Ajjan, LCSW, A-CBT, CST.

How to Get Help for Social Anxiety

The National Social Anxiety Center (NSAC) is an association of independent Regional Clinics and Associates throughout the United States with certified cognitive-behavioral therapists (CBT) specializing in social anxiety and other anxiety-related problems.

Find an NSAC Regional Clinic or Associate which is licensed to help people in the state where you are located.

Places where nsac regional clinics and associates are based.

How to Combat Public Speaking Anxiety

Strategies to help you prepare to speak confidently in front of an audience..

Posted February 2, 2023 | Reviewed by Lybi Ma

• What Is Stress?
• Take our Burnout Test
• Find a therapist to overcome stress
• Feelings of excitement will give you the energy necessary to project the slightly bigger-than-life persona you need.
• The mental exercise required to recall an emotion has the added benefit of making you forget your nerves.
• Use deep breathing to various forms of meditation to maintain your calm.

Is stress bad for humans? The popular view is that stress is bad, but neurological research shows a more nuanced view. Low to moderate levels of stress are good for improving memory , attention , task-switching abilities, and psychological health overall. High levels of stress are bad for us in all the ways we hear about, in general.

What about public speakers? Here’s the key for anyone who has to work with an audience: Stress is contagious . We leak our emotions to each other. What sort of stress do we leak to our audiences? Once again, we want medium to low levels of stress, not high levels.

Speakers need to be aware of their emotional states before and during their speeches. A highly stressed-out speaker will induce the wrong kind of stress in the audience. Imagine what that does for communication. If the stress levels are high, we don’t attend as well, we don’t concentrate as well, and we don’t remember as well.

You need to get your stress levels under control as a speaker, not just for you, but for your audience.

But what about the typical speaker’s nerves – that inevitable state of adrenaline-induced jitters? What can a speaker do about those?

Three strategies:

• Redefine the jitters as (positive) excitement and convey that positive energy to the audience
• Work on creating an alternative emotional state
• Calm yourself down

I’ve worked on all three over the years with many clients. Combinations of 1 and 2 are of course possible. The first approach is the easiest to take, for most people. The second is harder and takes longer to become proficient in; the third is perhaps the most appealing and, surprisingly, the least effective. Let’s look at them in a little more detail.

Redefine the jitters. If you can convert your pounding pulse from a scary feeling to a positive one by telling yourself I’m excited! I’m going to do a great job! I’m full of energy! Then you should do so. Those feelings of excitement will give you the energy necessary to project the slightly bigger-than-life persona you need on a big stage.

Create an alternative emotional state. A more sophisticated response to the problem of speaker’s nerves is to create an alternative emotional state in your mind, one that relates to the opening of your speech. If you are telling a touching story, then use a method actor’s technique: remember a time when you felt emotional in that way, using all five senses, and get yourself into that state. If you are all fired up with anger at some injustice, then work that up. And so on. The mental exercise required to recall and install the emotion has the added benefit (if you do it thoroughly enough) of making you forget your nerves as you work yourself into the new state.

This is the best method because it means you, your message, and your audience all meet emotionally, creating the conditions for a most memorable speech. But it is the most difficult method for many people to pull off. It takes time and imaginative work.

Calm yourself down. There are several techniques, from deep breathing to various forms of meditation , which will enable you to maintain calm in the face of pressure.

It’s appealing, at least in the abstract, to think that you could be the speaker who faces that audience of 1500 with a normal pulse, a relaxed manner, and an easy smile on your face.

But don’t be deceived . Your goal should not be to have a normal pulse. The advantage of being in adrenaline mode is that your racing heart and zippy mental state, if not completely out of control, will enable you to think and move a little faster than the audience. You’ll be able to think on your feet better, and that’s a good thing, by and large. You can handle sudden issues that come up with aplomb, and answer questions that the audience has with impressive mental dexterity.

A little adrenaline is a good thing. Calm is overrated in front of an audience. But stressing out the audience is not the goal. When you’re getting ready to speak, prepare your emotional state, and leak good, relevant, appropriate emotions to the crowd.

Nick Morgan, Ph.D. , is president of Public Words Inc., a communications consulting company, and the author of books including Can You Hear Me?: How to Connect with People in a Virtual World.

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Speech anxiety

Being nervous and anxious are normal reactions when preparing and delivering a speech. There is no real way to completely remove these feelings, but there are some ways to lessen them or to even use them to enhance the speech.

Confidence in the content and importance of a speech will take away most anxiety. It is hard to be confident if time has not been spent preparing and practicing. Remember a speech does NOT have to be perfect. They are meant to be a conversation with the audience.

Procrastination is the enemy

• Information will come more naturally to you as you are speaking
• The need to refer to notes lessens the more you practice making you more confident

Topic selection

• Select a topic that is familiar—allows you to have a connection with the topic. This connection will show as you relate information to the audience.
• Convey your enthusiasm about your topic to your audience
• Keep the speech conversational—comfort with the topic will make it easier for you to relay your thoughts and findings to the audience.

Be prepared

The more prepared you are for your speech the more familiar the information will be to you, allowing for your memory to fill in gaps as you are giving the speech.

• The more you know about the topic, the more confident you will be with the information you are relaying
• Having a prepared outline gives you a safety net. You may never refer to it, but it is there if you need a reminder of where you are
• The more comfortable you are with your speech the more relaxed and less anxious you will appear

Know the introduction and conclusion

• The audience may not remember the details in the middle of speech but they will remember the beginning and ending
• Audience will believe you covered all of your points
• Words will come naturally and not feel as though you are forcing the topic

Remember to breathe

Take a few deep breaths before standing up to speak—studies show this actually helps to reduce stress and anxiety.

• Try to relax your entire body—will make you appear at ease to the audience

Remember general health

Make sure you eat, get sleep and drink water prior to your speech.

• One time when caffeine may not be your friend—treat yourself to Starbucks after your speech

Nervous energy

The goal is to appear as calm, relaxed, and poised as possible to build credibility with the audience and boost your confidence.

• Take a slow walk before your speech—clears your mind and helps you focus
• Keep both feet planted on the floor as you wait—keeps you from toe tapping or looking too antsy
• Gently squeeze the edge of the chair—eases tension in your upper body and helps avoid fidgeting
• Think and act calm—especially during the walk to front of room. The calmer you appear the more you will believe you are calm.
• Take a moment—look for a friendly face, then begin

Additional tips to remember

• The audience doesn’t want you to fail (all your peers in the room are going through the same thing)
• Some nervous energy is good—it can be channeled into your delivery
• Focus on the audience (how can you relate to them or bring them into the speech?)
• Be in the moment. Enjoy telling and conversing with the audience about your topic

Beebe, S. A., & Beebe, S. J. (2012). A concise public speaking handbook . Boston: Allyn & Bacon.

Lucas, S. (2012). The art of public speaking . New York, NY: McGraw-Hill.

Sprague, J. & Stuart, D. (2013). The speaker's compact handbook, 4th ed . Portland: Ringgold, Inc.

Vrooman, S. S. (2013). The zombie guide to public speaking: Why most presentations fail, and what you can do to avoid joining the horde . Place of publication not identified: CreateSpace.

University Counseling Service

30 ways to manage speaking anxiety, initial considerations.

Glossophobia – the fear of public speaking

It is the single most common phobia (fear)

Approximately 75% of people experience this

You are not alone in your fear

You cannot eliminate your fear–but you CAN manage and reduce it. 

Thirty ways to manage public speaking anxiety

Getting ready .

Select a topic of interest to you

Prepare carefully–know your material

Practice–rehearse your talk with a friend

Know your audience

Challenge negative thinking–make 3 x 5 cards of positive thoughts or have friends write out inspirational thoughts for you.

Expect positive reactions–expect success!

Know the room–if unfamiliar, visit your speaking space before you talk.

Employ aerobic exercise strategies–daily aerobic exercise can cut anxiety by 50%.

Eat for success–foods containing tryptophan (dairy products, turkey, salmon) and complex carbohydrates tend to calm the body. Eliminate caffeine, sweets, and empty calories.

Sleep for success–know and get the number of hours of sleep you need for optimal performance. 

The Day of the Presentation 

11.   Eat several hours before the talk–not immediately before 

12.  Dress for success–your success! Dress comfortably and appropriately for the situation. Look your best

13.  Challenge negative thinking–Continue positive thinking

14.  If you need to, express your fears to a friend 

15.  Review 3 x 5 cards of inspirational thoughts

16.  Practice your talk one last time

17.  Go to the room early to ready equipment and your podium.

18.  Exercise immediately before the talk to reduce adrenalin levels. 

• Employ anxiety reduction techniques
• Aerobic exercise
• Deep muscle relaxation
• Visualization strategies
• Deep, rhythmic breathing (4 hold 7) 

19.  Use the restroom immediately before the talk 

20. Take a glass of water to the talk 

The Presentation: A positive experience stemming from careful preparation! 

21.  Interpret anxiety symptoms as excitement

22. Use the podium to practice grounding strategies. Touch the podium to steady yourself and to remind yourself that you are safely connected to the ground which is firm and steady beneath your feet.

23. Take a security blanket with you–a complete typed version of your talk to only be used as a backup strategy.

24. Use tools to reduce audience attention on you.

• PowerPoint presentation 
• Video film clips
• “Show and tell” objects to pass

25.  Get out of yourself–engage the audience

26.  Look at friendly faces in your audience

27.  Use humor as needed

28.  Use the room’s physical space to your advantage–walk around as appropriate.

29.  Appropriately regulate your voice

• Speak clearly–enunciate
• Open your mouth–do not mumble
• Slow down if necessary
• Lower your voice–speak from your diaphragm
• Project your voice–use energy when you speak
• Use appropriate animation 

Additional Considerations 

Seek out public speaking opportunities to desensitize (reduce) your fear of communication apprehension.

Consider use of anti-anxiety medication

Join Toastmasters International to have a supportive and safe way to practice

public speaking

Gain experience–practice makes perfect. 

• academic skills

Current enrolled students can call University Counseling Service at 319-335-7294 to schedule an appointment. Initial Consultation appointments can also be scheduled online. Students must be in the state of Iowa to attend virtual/Zoom appointments.

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Fear of public speaking: how can i overcome it, how can i overcome my fear of public speaking.

Fear of public speaking is a common form of anxiety. It can range from slight nervousness to paralyzing fear and panic. Many people with this fear avoid public speaking situations altogether, or they suffer through them with shaking hands and a quavering voice. But with preparation and persistence, you can overcome your fear.

These steps may help:

• Know your topic. The better you understand what you're talking about — and the more you care about the topic — the less likely you'll make a mistake or get off track. And if you do get lost, you'll be able to recover quickly. Take some time to consider what questions the audience may ask and have your responses ready.
• Get organized. Ahead of time, carefully plan out the information you want to present, including any props, audio or visual aids. The more organized you are, the less nervous you'll be. Use an outline on a small card to stay on track. If possible, visit the place where you'll be speaking and review available equipment before your presentation.
• Practice, and then practice some more. Practice your complete presentation several times. Do it for some people you're comfortable with and ask for feedback. It may also be helpful to practice with a few people with whom you're less familiar. Consider making a video of your presentation so you can watch it and see opportunities for improvement.
• Challenge specific worries. When you're afraid of something, you may overestimate the likelihood of bad things happening. List your specific worries. Then directly challenge them by identifying probable and alternative outcomes and any objective evidence that supports each worry or the likelihood that your feared outcomes will happen.
• Visualize your success. Imagine that your presentation will go well. Positive thoughts can help decrease some of your negativity about your social performance and relieve some anxiety.
• Do some deep breathing. This can be very calming. Take two or more deep, slow breaths before you get up to the podium and during your speech.
• Focus on your material, not on your audience. People mainly pay attention to new information — not how it's presented. They may not notice your nervousness. If audience members do notice that you're nervous, they may root for you and want your presentation to be a success.
• Don't fear a moment of silence. If you lose track of what you're saying or start to feel nervous and your mind goes blank, it may seem like you've been silent for an eternity. In reality, it's probably only a few seconds. Even if it's longer, it's likely your audience won't mind a pause to consider what you've been saying. Just take a few slow, deep breaths.
• Recognize your success. After your speech or presentation, give yourself a pat on the back. It may not have been perfect, but chances are you're far more critical of yourself than your audience is. See if any of your specific worries actually occurred. Everyone makes mistakes. Look at any mistakes you made as an opportunity to improve your skills.
• Get support. Join a group that offers support for people who have difficulty with public speaking. One effective resource is Toastmasters, a nonprofit organization with local chapters that focuses on training people in speaking and leadership skills.

If you can't overcome your fear with practice alone, consider seeking professional help. Cognitive behavioral therapy is a skills-based approach that can be a successful treatment for reducing fear of public speaking.

As another option, your doctor may prescribe a calming medication that you take before public speaking. If your doctor prescribes a medication, try it before your speaking engagement to see how it affects you.

Nervousness or anxiety in certain situations is normal, and public speaking is no exception. Known as performance anxiety, other examples include stage fright, test anxiety and writer's block. But people with severe performance anxiety that includes significant anxiety in other social situations may have social anxiety disorder (also called social phobia). Social anxiety disorder may require cognitive behavioral therapy, medications or a combination of the two.

Craig N. Sawchuk, Ph.D., L.P.

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• Social anxiety disorder (social phobia). In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association, 2013. http://dsm.psychiatryonline.org. Accessed April 18, 2017.
• 90 tips from Toastmasters. Toastmasters International. https://www.toastmasters.org/About/90th-Anniversary/90-Tips. Accessed April 18, 2017.
• Stein MB, et al. Approach to treating social anxiety disorder in adults. http://www.uptodate.com/home. Accessed April 18, 2017.
• How to keep fear of public speaking at bay. American Psychological Association. http://www.apa.org/monitor/2017/02/tips-sidebar.aspx. Accessed April 18, 2017.
• Jackson B, et al. Re-thinking anxiety: Using inoculation messages to reduce and reinterpret public speaking fears. PLOS One. 2017;12:e0169972.
• Sawchuk CN (expert opinion). Mayo Clinic, Rochester, Minn. April 24, 2017.

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Therapy options for people with SAD and public speaking anxiety

Your heart begins to pound, your palms grow moist and clammy as you take a nervous peek through the curtains out at the audience, all the while the seconds tick closer to your moment under the spotlight. A deep breath, a clearing of the throat as you think, “How did I end up here and why am I doing this?”

And you’re up. Showtime!

Even celebrities and the most seasoned public speakers can be overcome with a sudden and unexpected case of the jitters when performing or speaking before a crowd. Be it stage, office or classroom, the anxiety that comes with public speaking is a universally shared experience, though for those struggling with social anxiety disorders (SAD), public speaking is an especially daunting, even traumatic, proposition. Wracked by intense self-scrutiny and a nagging notion that people are quietly picking them apart, SAD sufferers often aggressively play down and dismiss their abilities as public speakers 1, 2 , creating a type of self-fulfilling prophecy 3 wherein the sufferer actively avoids scenarios involving public speaking, worsening an already acute sense of isolation and contributing to a general social awkwardness 4 .

Indeed, an SAD sufferer’s harsh and often incorrect self-evaluation can ultimately result in a kind of self-sabotage when public speaking is required 5 , resulting in another kind of negative feedback loop and closing off the development of the sufferers’ innate speechmaking potential 6 .

While the body has its own undeniable way of manifesting emotions tied to fear – the sweating, the trembling, the stomach doing somersaults, all understood as the body’s way of processing information more effectively in unfamiliar or stressful situations 7 – it is the emotion-regulating amygdala, deep in the center of the brain, which plays a more defining role in how an individual deals with moments of intense stress.

Studies into the mental processes of those grappling with SAD have indicated that when communication between the amygdala and the ‘higher’ cortical brain – that vast region where thought and action are formed – is compromised the adaptive relationship between the two portions is weakened, allowing emotions to run unregulated 8 . Likewise, when an individual is anticipating having to give a speech, the activity in the emotion-generating amygdala is prolonged and a greater loss of emotional control and a heightened overall sense of ‘threat’ is reported in SAD participants over non-SAD participants 9 .

According to Dr. Alexander Bystritsky , if individuals are interested in controlling prominent symptoms associated with public speaking with medication, they should consult a psychiatrist. For example, the consumption of beta blockers (e.g. Propranolol), one hour before performance can block sympathetic nervous system responses, such as heart palpitation, sweating, etc., while minor tranquilizers (e.g. Xanax) work by reducing tension and by producing calming effects.

As far as psychotherapies are concerned, with Cognitive Behavioral Therapy (CBT), the restructuring of negative thought processes in order to improve SAD sufferers’ reactions to stressful situations 10 has shown tremendous promise. One recent study indicates that exposure not only reduces negative self biases among those suffering with public speaking anxiety but often trains the speaker to learn to shift focus from the self to the audience, allowing a more fluid presentation as well as increased confidence and self efficacy 6 . Similarly, a different study shows that while pre-speech anxiety levels in those with SAD were higher than those without, once participants in either group were actually engaged in public speaking, the anxiety leveled off, providing a treatment strategy for the SAD group centering on controlling pre-speech nervousness through CBT treatment and exposure 11 .

Another recent study compared the efficacy of two brief cognitive-behavioral interventions, traditional CBT and Acceptance-Based Behavior Treatment (ABBT). It was found that both interventions were effective. While CBT was effective in reducing subjective feelings of anxiety, subjects who had received ABBT seemed to demonstrate a newfound confidence and ease with speechmaking, scoring higher on observer-rated evaluations during presentations. Apparently, with traditional CBT, the focus on rewiring thought patterns in preparation for a public speaking engagement can take up valuable prep time and memory that would otherwise be put toward the substance of the speech itself. In contrast, ABBT may free more cognitive resources since it stresses acceptance of one’s thoughts and feelings 12 .

Indeed, the relatively recent appearance of “third” wave therapies, which integrate mindfulness practice, has proven to be a useful tool in combating fears and anxieties. Mindfulness stresses the idea of becoming aware and accepting both positive and negative thoughts and emotions, rather than trying to change them. In addition, labeling these thoughts and emotions seems to activate areas of the brain that regulate negative emotions, bringing such feelings out into the light and lessening their hold. Recommended tips for reducing speech anxiety involve labeling emotions before each practice, increasing the number of practice sessions, and not letting too much time pass between practices 13 .

1. Clark, D. M., & Wells, A. (1995). A cognitive model of social phobia. In R. Heimberg, M. Liebowitz, D. A. Hope, & F. R. Schneier (Eds.), Social phobia: Diagnosis, assessment and treatment (pp. 69 – 93). New York, NY: Guilford Press.

2. Rapee, R. M., & Heimberg, R. G. (1997). A cognitive-behavioral model of anxiety in social phobia. Behaviour Research and Therapy, 35 , 741 – 756. http://dx.doi.org/10.1016/S0005-7967(97)00022-3

3. Curtis, R. C., & Miller, K. (1986). Believing another likes or dislikes you: Behaviors making the beliefs come true. Journal of Personality and Social Psychology , 51 (2),284.

4. Rapee, R. M., & Heimberg, R. G. (1997). A cognitive-behavioral model of anxiety in social phobia. Behaviour Research and Therapy , 35 (8), 741-756.

5. Rowa, K., Paulitzki, J. R., Ierullo, M. D., Chiang, B., Antony, M. M., McCabe, R. E., & Moscovitch, D. A. (2015). A False Sense of Security: Safety behaviors erode objective speech performance in individuals with social anxiety disorder. Behavior Therapy , 46 (3), 304-314. doi:10.1016/j.beth.2014.11.004

6. Cheng, J., Niles, A. N., & Craske, M. G. (2017). Exposure reduces negative bias in self-rated performance in public speaking fearful participants. Journal Of Behavior Therapy & Experimental Psychiatry , 54, 101-107. doi:10.1016/j.jbtep.2016.07.006

7. Durlik, C., Brown, G., & Tsakiris, M. (2014). Enhanced interoceptive awareness during anticipation of public speaking is associated with fear of negative evaluation. Cognition & Emotion , 28 (3), 530-540. doi:10.1080/02699931.2013.832654

8. Cremers, H. R., Veer, I. M., Spinhoven, P., Rombouts, S. B., Yarkoni, T., Wager, T. D., & Roelofs, K. (2015). Altered cortical-amygdala coupling in social anxiety disorder during the anticipation of giving a public speech. Psychological Medicine, 45 (7), 1521-1529. doi:10.1017/S0033291714002657

9. Davies, C. D., Young, K., Torre, J. B., Burklund, L. J., Goldin, P. R., Brown, L. A., & … Craske, M. G. (2017). Altered time course of amygdala activation during speech anticipation in social anxiety disorder. Journal Of Affective Disorders, 209 , 23-29. doi:10.1016/j.jad.2016.11.014

10. Goldin, P. R., Ziv, M., Jazaieri, H., Hahn, K., Heimberg, R., & Gross, J. J. (2013). Impact of Cognitive-Behavioral Therapy for social anxiety disorder on the neural dynamics of cognitive reappraisal of negative self-beliefs. JAMA Psychiatry , 70 (10), 1048–1056. http://doi.org/10.1001/jamapsychiatry.2013.234

11. Morrison, A. S., Brozovich, F. A., Lee, I. A., Jazaieri, H., Goldin, P. R., Heimberg, R. G., & Gross, J. J. (2016). Anxiety trajectories in response to a speech task in social anxiety disorder: Evidence from a randomized controlled trial of CBT. Journal Of Anxiety Disorders, 38 , 21-30. doi:10.1016/j.janxdis.2015.12.006

12. Glassman, L. H., Forman, E. M., Herbert, J. D., Bradley, L. E., Foster, E. E., Izzetoglu, M., & Ruocco, A. C. (2016). The Effects of a brief Acceptance-Based Behavioral Treatment versus traditional Cognitive-Behavioral Treatment for public speaking anxiety. Behavior Modification, 40 (5), 748-776. doi:10.1177/0145445516629939

13. Niles, A. N. (2015). How to conquer your fears and anxiety by labeling your emotions. Anxiety.org Retrieved from https://www.anxiety.org/fear-public-speaking-labeling-emotions-tips

Cinzia Cott ù  Di Roccaforte earned a Doctoral Degree in Clinical Psychology from Alliant International University Los Angeles in 2019. She received a Bachelor of Arts in psychology from UCLA in 2011 and her Master of Arts in clinical psychology with emphasis in Marriage & Family Therapy from Pepperdine University in 2014. Dr. Roccaforte has been working with  Dr. Alexander Bystritsky  at the UCLA Anxiety Disorders Program. Dr. Roccaforte and Dr. Bystritsky also collaborated writing articles for Anxiety.org.

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To Overcome Your Fear of Public Speaking, Stop Thinking About Yourself

by Sarah Gershman

Summary .   

Even the most confident speakers find ways to distance themselves from their audience. It’s how our brains are programmed, so how can we overcome it? Human generosity. The key to calming the amygdala and disarming our panic button is to turn the focus away from ourselves — away from whether we will mess up or whether the audience will like us — and toward helping the audience. Showing kindness and generosity to others has been shown to activate the vagus nerve, which has the power to calm the fight-or-flight response. When we are kind to others, we tend to feel calmer and less stressed. The same principle applies in speaking. When we approach speaking with a spirit of generosity, we counteract the sensation of being under attack and we feel less nervous.

Most of us — even those at the top — struggle with public-speaking anxiety. When I ask my clients what makes them nervous, invariably they respond with the same answers:

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Understanding And Overcoming Public Speech Anxiety

Most of us might experience what is commonly known as stage fright or speaking anxiety, nervousness and stress experienced around speaking situations in front of audience members. Even for experienced speakers, this can be a normal response to pressurized situations in which we are the focus of attention—such as we might encounter in front of an audience. For some people, though, the fear of public speaking and nervous energy can be much more severe, and can be a sign of an anxiety disorder. 

What is speech anxiety?

Speaking anxiety is considered by many to be a common but challenging form of social anxiety disorder that can produce serious symptoms, and can possibly impact an individual’s social life, career, and emotional and physical well-being. 

In this article, we’ll explore what speaking anxiety is, common symptoms of it, and outline several tips for managing it.

Identifying public speaking anxiety: Definition, causes, and symptoms

According to the American Psychological Association,  public speaking anxiety  is the “fear of giving a speech or presentation in public because of the expectation of being negatively evaluated or humiliated by others”. 

Often associated with a lack of self-confidence, the disorder is generally marked by severe worry and nervousness, in addition to several physical symptoms. The fear can be felt by many, whether they are in the middle of a speech or whether they are planning to speak at a future point. They may also generally fear contact with others in informal settings.

Public speaking anxiety can be a common condition, with an with an  estimated prevalence of 15-30%  among the general population.

Public speaking anxiety is considered by many to be a form of social anxiety disorder (SAD). The Diagnostic and Statistical Manual of Mental Disorder (DSM-V) includes a  performance specifier that allows a SAD diagnosis to relate specifically to anxiety surrounding public speaking or performing. For some extreme forms of this mental health condition, a medical professional may prescribe medication that can help overcome severe symptoms—although for most people this won’t be necessary.

Symptoms of performance-type social anxiety

• Worry or fear surrounding public speaking opportunities or performing, even in front of friendly faces
• Avoiding situations in which public speaking or performing may be necessary
• Shaky voice, especially when one has to speak in public
• Stomach pain or gastrointestinal discomfort
• Rapid breathing

Coping skills and strategies for social anxiety disorders

There are several strategies for addressing the symptoms of this and feeling more confident with your oratory skills, whether you need to use them at work, in formal social settings or simply in front of friends. 

The following are several strategies you can employ to address the fear of public speaking and manage your fear when it arises.

Identify possible causes of fear of public speaking

While the primary concern for those who experience speaking anxiety might typically be the fear of judgment or embarrassment when speaking publicly, there can be other causes contributing to distress. To figure out how to address this, it can help to understand potential contributing factors—as well as how others may be dealing with it on their own. 

First, it can be helpful to determine where the fear came from in the first place. Here are some  common sources of public speaking anxiety :

• Negative past experiences with public speaking
• Lack of preparedness
• Low self-esteem (this possible cause can cause feelings of overwhelm if one has to give a speech) 
• Inexperience with public speaking 
• Unfamiliar subject matter
• Newness of environment
• Fear of rejection (such as from an audience) 

Practice deep breathing to quell speaking anxiety

Public speaking anxiety might often be accompanied by feelings of stress, and also often affects physical factors such as increased speed of heart rate, tension, and rapid breathing. If you’re dealing with speaking anxiety and want to calm your nerves before a public speaking event, it can be helpful to practice deep breathing exercises. Deep breathing is considered by many to be a widely utilized technique  that can help bring your nervous system out of fight-or-flight mode, relax your body, and quiet your mind. Many find it to be one of the most convenient ways to manage symptoms, as many can do it anywhere as needed. 

To practice deep breathing prior to speaking, consider using a method called box breathing: breathe in for a four count, hold for a four-count, breathe out for a four count and hold again for a four count. You can repeat this process three to four times, possibly incorporating it with other relaxation techniques. It can also help to be mindful of your breathing as you’re presenting, which can help you steady your voice and calm your nerves.  

Practice visualization

When we experience nervousness, we can sometimes focus on negative thoughts and worst-case scenarios, despite the reality of the situation. You can work to avoid this by practicing positive visualization—such as imagining friendly faces in the crowd or you acing the main content of your speech. Positive thinking can be an effective technique for managing performance anxiety. 

Visualization is generally regarded as a research-backed method of addressing speaking anxiety that involves imagining the way a successful scenario will progress in detail. 

Having a clear idea of how your presentation will go, even in your mind’s eye, can help you gain confidence and make you feel more comfortable with the task at hand.

Understand your subject matter 

The fear of speaking in front of others can be related to potential embarrassment that may occur if we make a mistake. To reduce the risk of this possibility, it can help to develop a solid understanding of the material you’ll be presenting or performing and visualize success. For example, if you’re presenting your department’s sales numbers at work, familiarizing yourself with the important points and going over them multiple times can help you better retain the information and feel more comfortable as you give the presentation. 

Set yourself up for success

Doing small things to prepare for a speech or performance can make a big difference in helping to alleviate public speaking anxiety. If possible, you may want to familiarize yourself with the location in which you’ll be speaking. It can also help to ensure any technology or other media you’ll be setting up is functional. For example, if you’re using visual aids or a PowerPoint deck, you might make sure it is being projected properly, the computer is charged and that you can easily navigate the slides as you present.

You might even conduct run-throughs of the presentation for your speaking experience. You can practice walking the exact route you’ll take to the podium, setting up any necessary materials, and then presenting the information within the time limit. Knowing how you’ll arrive, what the environment looks like and where exactly you’ll be speaking can set you up for success and help you feel more comfortable in the moment.

Practice frequently

Practicing your presentation or performance is thought to be a key factor in reducing your fear of public speaking. You can use your  practice time  to recognize areas in which you may need improvement and those in which you excel as a speaker. 

For example, you might realize that you start rushing through your points instead of taking your time so that your audience can take in the information you’re presenting. Allowing yourself the chance to practice can help you get rid of any filler words that may come out during a presentation and make sure all your points are clear to keep the audience’s interest. Additionally, a practice run can help you to know when it is okay to pause for effect, take some deep breaths, or work effective body language such as points of eye contact into your presentation. 

It may also be helpful to practice speaking in smaller social situations, in front of someone you trust, or even a group of several familiar people. Research suggests that practicing in front of an audience of supportive, friendly faces can improve your performance—and that the larger the mock audience is, the better the potential results may be. 

To do this, you can go through the process exactly like you would if they were real audience. Once you’re done, you can ask them for feedback on the strengths and weaknesses of your presentation. They may have insights you hadn’t considered and tips you can implement prior to presenting, as well as make you feel confident and relaxed about your material. 

Maintain healthy habits

Self-care leading up to the moment you’re speaking in public can go a long way in helping you reduce nervousness. Regular physical activity is generally considered to be one proven strategy for reducing social anxiety symptoms . Exercise can help to release stress and boost your mood. If you’re giving a big presentation or speech, it may be helpful to go for a walk or do some mild cardio in the morning. 

Additionally, eating a healthy diet and drinking enough water can also help promote a sense of well-being and calm. You may choose to be mindful of your consumption of caffeinated beverages, as caffeine may worsen anxiety. 

How online therapy can help

If you experience anxiety when you need to speak in front of other people and want additional support for your communication apprehension, it can help to talk to a licensed mental health professional. According to the American Psychiatric Association, a therapist can work with you to find effective ways to manage public speaking anxiety and feel more confident performing in front of others.

Is online therapy effective for speech anxiety?

Studies suggest that online therapy can help individuals who experience anxiety related to presenting or performing in public. In a study of 127 participants with social anxiety disorder, researchers found that online cognitive behavioral therapy was effective in treating the fear of public speaking , with positive outcomes that were sustained for a year post-treatment. The study also noted the increased convenience that can often be experienced by those who use online therapy platforms. 

Online therapy is regarded by many as a flexible and comfortable way of connecting with a licensed therapist to work through symptoms of social anxiety disorder or related mental disorders. With online therapy through  BetterHelp , you can participate in therapy remotely, which can be helpful if speaking anxiety makes connecting in person less desirable. 

BetterHelp works with thousands of mental health professionals—who have a variety of specialties—so you may be able to work with someone who can address your specific concerns about social anxiety.

Therapist reviews

“I had the pleasure of working with Ann for a few months, and she helped me so much with managing my social anxiety. She was always so positive and encouraging and helped me see all the good things about myself, which helped my self-confidence so much. I've been using all the tools and wisdom she gave me and have been able to manage my anxiety better now than ever before. Thank you Ann for helping me feel better!”

Brian has helped me immensely in the 5 months since I joined BetterHelp. I have noticed a change in my attitude, confidence, and communication skills as a result of our sessions. I feel like he is constantly giving me the tools I need to improve my overall well-being and personal contentment.”

If you are experiencing performance-type social anxiety disorder or feel nervous about public speaking, you may consider trying some of the tips detailed above—such as practicing with someone you trust, incorporating deep breathing techniques and visualizing positive thoughts and outcomes. 

If you’re considering seeking additional support with social anxiety disorder, online therapy can help. With the right support, you can work through anxiety symptoms, further develop your oratory skills and feel more confidence speaking in a variety of forums.  

Additional information on online therapy for fear of public speaking

Studies suggest that online therapy can help individuals who experience nervousness related to presenting or speaking in public. In a study of 127 participants with social anxiety disorder, researchers found that online cognitive behavioral therapy was  effective in treating the fear of public speaking , with positive outcomes that were sustained for a year post-treatment. The study also noted the increased convenience that can often be experienced by those who use online therapy platforms.

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Speech Anxiety

Most people experience some level of speech anxiety when they have to speak in front of a group; in fact, public speaking is many people’s greatest fear. Speech anxiety can range from a slight feeling of “nerves” to a nearly incapacitating fear. Some of the most common symptoms of speech anxiety are: shaking, sweating, butterflies in the stomach, dry mouth, rapid heartbeat, and squeaky voice. Although it is often impossible to completely eliminate speech anxiety there are a variety of ways to deal with it and even make it work to your advantage.

About Speech Anxiety

Experiencing speech anxiety is normal. Nearly everyone gets nervous when they have to give a speech or a presentation, even experienced speakers. The speakers that look relaxed and confident have simply learned how to handle their anxiety and use it to enhance their performance.

Most of your anxiety is not visible to the audience. You may feel like you are shaking uncontrollably but people in the audience probably cannot even tell. Gain confidence from the fact that you are the only one who knows how nervous you are.

The audience wants you to succeed. Novice speakers commonly feel that the people in the audience are extremely critical and want them to fail. This is very rarely the case. Think about situations where you have been an audience member. Did you want the speaker to fail? Probably not, in fact we are usually quite supportive of speakers and may even feel bad for them if they stumble over a word or lose their train of thought. Most audiences you will address as a student are rooting for you.

Anxiety decreases as a speech progresses. Speech anxiety is usually worst right before a speech and at the beginning of the speech. Most people find that once they get through the introduction their anxiety begins to decrease and confidence increases.

Tips for Dealing with Speech Anxiety

Before the speech . . ..

Identify the cause of your nervousness. Write down the reasons why you are nervous to give a speech or presentation. If you come up with something like, “I’m afraid I’ll look stupid” dig a little deeper. What would make you look stupid? You may find that you are really afraid that you will forget what you wanted to say. This will help you pinpoint specific things to work on. If you are afraid you will forget what you wanted to say then spending extra time practicing your speech should reduce that anxiety.

Choose topics that you are interested in. We do not always get to choose topics that we speak about. If you are able to choose your topic pick one that interests you. It is much easier to spend time researching and preparing a presentation on a topic that you care about than one you have no interest in. You will also be more inclined to display enthusiasm about a topic that you enjoy.

Prepare your speech early and thoroughly. Having to prepare a speech at the last minute will only increase your anxiety. After you have prepared your speech PRACTICE, PRACTICE, PRACTICE!! Practice delivering your speech at least 7 to 10 times before your actual presentation. Be sure that you know the organization of your main points to avoid losing your place. Watch yourself in the mirror while you deliver your speech, this will allow you to see your gestures and body language and practice making eye contact. You can also give your speech to friends or family members and ask them for feedback. Audio or videotaping your speech are other ways to evaluate and improve your delivery. If you are given a time limit for your presentation be sure to use a stopwatch as you give your speech. Time each practice run and make changes to ensure that you will be able to stay within your allotted time. Keep in mind that most of us speak more quickly when we are in front of a real audience.

Know your topic. If you have researched the topic thoroughly you will be certain that you are presenting accurate information and you will be able to answer questions that the audience may ask. These things will greatly increase your confidence.

Be aware of the speech situation. One of the hardest things for a speaker to deal with is a surprise. While we cannot completely avoid surprises we can minimize them. Make sure that you are aware of all aspects of the speech situation ahead of time. Know your time limit, the size of your audience, the make-up of your audience (see audience analysis), what equipment you will have available to you (computer, overhead, podium, easel, etc.), and any other details that may affect your presentation. Also, if you are using any type of technology in your speech (i.e. a PowerPoint presentation) be sure that you have a back-up plan (see Visual Aids and Technology). Technology can be a wonderful tool but it can also be unpredictable.

Set realistic expectations. No one is perfect. Public speaking is difficult to master even seasoned speakers make mistakes. Instead of telling yourself that you have to deliver your speech flawlessly, think realistic things like, “If I lose my place I will calmly scan my notes and then continue my speech” or “Small mistakes aren’t going to ruin my speech.”

Replace negative thoughts with positive ones and visualize success. Thinking negative thoughts increases anxiety. When a negative thought comes to mind try to immediately replace it with positive thoughts. For example, if you think, “I’m going to forget what to say and just stand there,” replace that with thoughts like, “I’ve done a great deal of research and I know this topic well” and “I have practiced my speech many times and I’m going to deliver it just like I practiced.” Other performers such as athletes and musicians have found that visualization can be a powerful tool to improve performance. See yourself delivering the speech with confidence and successfully conveying your message.

Continue gaining experience. One of the best ways to combat speech anxiety is to gain speaking experience. Take any opportunity that you have to speak in public. Speak in your classes or volunteer to give presentations for groups you are involved in - anything that gives you a chance to hone your speaking skills.

On the day of the speech . . .

Exercise. Exercising on the day of a speech can help reduce anxiety and stress.

Use relaxation techniques. Simple relaxation techniques lessen anxiety and allow them to focus on the task at hand. Some of the most common relaxation techniques are: taking deep breaths, tightening and then relaxing your muscles, and visualizing a peaceful scene.

Accept fear and use it. Accept the fact that you are nervous (remember it’s normal to experience speech anxiety) and use that nervous energy to enhance your delivery. Use the extra adrenaline that you get from fear to invigorate your gestures and enthusiasm about your topic. Remember, even the best speakers get nervous, but they use it to their benefit.

Wear clothes that you feel confident in. Most of us have a few outfits that we feel particularly comfortable and confident in. These are good things to wear when you present a speech. If you feel good about how you look standing in front of your audience, you can put all of your focus on your message. You do not want to distract your audience or yourself by adjusting your clothes or hair during your speech.

Act confident and do not profess your anxiety to the audience. Remember that your nervousness is usually invisible to your audience. If you act confident your audience will assume that you are. This can become a positive circular process: the audience gives you the respect of a competent speaker, you receive positive feedback that gives you more confidence in your ability, and the audience gives you more respect. A common mistake that novice speakers make is telling the audience that they are nervous. This does not lessen your anxiety and it tends to make your audience uncomfortable since they want you to succeed. Acting confident is a much more effective strategy.

Find friendly faces in the crowd. While you are speaking find one or two people in the audience that are giving you positive feedback (nodding in agreement, smiling when appropriate, etc.). When you feel nervous make eye contact with those people. Their friendly faces will give you encouragement.

Find ways to hide your anxiety. If your mouth goes dry, be sure to bring a glass of water with you when you speak. If you sweat excessively, wear clothes that will not allow your audience to detect it. If your hands shake, use gestures that mask the shaking.

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Social Anxiety

How anxiety can affect speech patterns.

• Anxiety is overwhelming, and it is not surprising that it affects speech.
• We identify at least 5 different examples of how anxiety affects speech.
• Speech typically requires focus and concentration, two things anxiety affects.
• Some types of anxiety are directly related to anxiety while speaking.
• Some public speaking techniques can also help with anxiety-related speech problems, but addressing anxiety itself will still be most important.

Fact Checked

Micah Abraham, BSc

Last updated March 1, 2021

In many ways, anxiety is an overwhelming condition. It overwhelms your senses, it overwhelms your thoughts, and it overwhelms your body. That's why it should come as little surprise to anyone that is suffering from anxiety that it can affect your speech patterns as well.

Anxiety is often apparent in your voice, which is why people can sometimes tell when you're feeling nervous. In this article, we explore some of the ways that anxiety affects speech patterns and what you can do to stop it.

How Anxiety Affects Speech

Different forms of anxiety seem to affect speech in different ways. You should absolutely make sure that you're addressing your anxiety specifically.

Anxiety causes both physical and mental issues that can affect speech. These include:

• Shaky Voice Perhaps the most well-known speech issue is simply a shaky voice. When you're talking, it feels like your voice box is shaking along with the rest of your body (and it is). That can make it sound like it is cracking or vibrating, both of which are a sign to others that you're nervous.
• Quiet Voice Those with anxiety - especially social phobia - often find that they also have a hard time speaking up in public. This type of quietness is very common, and while not technically a speech pattern, it can make your entire voice and the way you speak sound different to others. Although many will think of this in terms of volume, talking down at your feet will also exacerbate the effect.
• Dry Throat/Loss of Voice Some people find that anxiety seems to dry out their throat, or cause them to feel as though they're losing their voice.. One possible reason is that anxiety can make acid reflux symptoms worse, and those with acid reflux do have a tendency to wake up with sore throat and a loss of voice. Anxiety also increases the activity of your nervous system; when your fight or flight response is activated your mouth will naturally produce less saliva as a natural side effect.
• Trouble Putting Thoughts to Words Not all of the speech pattern symptoms of anxiety are physical either. Some of them are mental. Anxiety can make it much harder to for you to think about the words you're going to say, which can cause you to step over yourself, forget words, replace words with incorrect words, and more. Speaking generally has to be natural to be clear, and when you overthink it's not uncommon to find the opposite effect.
• Stuttering Similarly, anxiety can create stuttering. Stuttering itself is a separate disorder that can be made worse by anxiety. But beyond that, those that are overthinking their own sentences and word choices often find they end up stuttering a considerable amount, which in turn can create this feeling of embarrassment.

These are only a few of the issues that anxiety has with speech and speech patterns. There are even those that are bilingual that find that when they have anxiety they mix up the languages. Anxiety can do some unusual things to the way you talk to others, and that means that your speech patterns are occasionally very different than you expect them to be.

Are There Ways to Overcome This Type of Anxiety Issue?

Changes in speech patterns can be embarrassing and very unusual for the person that is suffering from them. It's extremely important for you to address your anxiety if you want these speech issues to go away. Only by controlling your anxiety can you expect your ability to speak with others to improve.

That said, there are a few things that you can do now:

• Start Strong Those with anxiety have a tendency to start speaking quietly and hope that they find it easier to talk later. That rarely works. Ideally, try to start speaking loudly and confidently (even if you're faking it) from the moment you enter a room. That way you don't find yourself muttering as often or as easily.
• Look at Foreheads Some people find that looking others in the eyes causes further anxiety. Try looking at others in the forehead. To them it tends to look the same, and you won't have to deal with the stress of noticing someone's eye contact and gestures.
• Drink Water Keeping your throat hydrated and clear will reduce any unwanted sounds that may make you self-conscious. It's not necessarily a cure for your anxiety, but it will keep you from adding any extra stress that may contribute to further anxiousness.

These are some of the most basic ways to ensure that your anxiety affects your speech patterns less. But until you cure your anxiety, you're still going to overthink and have to consciously control your voice and confidence.  

Summary: Anxiety is a distracting condition, making it hard to speak. During periods of intense anxiety, adrenaline can also cause a shaky voice and panic attacks can take away the brain’s energy to talk – leading to slurs and stutters. Identifying the type of speech problem can help, but ultimately it is an anxiety issue that will need to be addressed with a long-term strategy. 

Questions? Comments?

Do you have a specific question that this article didn’t answered? Send us a message and we’ll answer it for you!

Where can I go to learn more about Jacobson’s relaxation technique and other similar methods? – Anonymous patient

You can ask your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental health professionals are knowledgeable about these techniques, though. Therapists often add their own “twist” to the technqiues. Training varies by the type of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the process. – Timothy J. Legg, PhD, CRNP

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Speech about Anxiety [1,2,3,5 Minutes]

1 minute speech about anxiety.

Anxiety is a feeling of worry, fear, and uneasiness that can be experienced when a person has an unrealistic belief about the future.

Anxiety can lead to physical responses such as shortness of breath, rapid breathing, and muscle tension. It is also associated with increased heart rate and blood pressure.

Anxiety is a feeling of restlessness, apprehension, and worry that can be caused by many things. It is usually an unpleasant emotion that makes life difficult to deal with. It can cause people to feel guilty, worried, or afraid.

There are many causes of anxiety such as social media addiction, traumatic experiences in childhood, and stressful work environments.

Anxiety is a natural human emotion that is usually triggered by thoughts of not being able to cope with the demands in our lives. It can be difficult to control and it can lead to panic attacks, stress, and depression.

Anxiety is a dangerous condition. It can lead to self-harm, substance abuse, and suicide.

Quotes of some internationally famous personalities for Speech on Speech about Anxiety

• Michelle Obama : “Don’t ever make decisions based on fear. Make decisions based on hope and possibility. Make decisions based on what should happen, not what shouldn’t.”
• Deepak Chopra : “The less you open your heart to others, the more your heart suffers.”
• Helen Keller : “Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure.”
• Maya Angelou : “We may encounter many defeats but we must not be defeated.”
• Dalai Lama : “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”

2 Minutes Speech about Anxiety

Anxiety is a feeling of uneasiness, nervousness, or worry that can be associated with a specific trigger. It can happen at any time and it usually lasts for hours or even days.

Anxiety is not just limited to being anxious in certain situations. It also includes worrying about potential future events and situations that could potentially happen.

Anxiety is a feeling of uneasiness, worry, or fear that can be experienced in response to a perceived threat. It is also the anticipation of future danger.

Anxiety can have various causes and it is not always easy to identify its source of it. Anxiety disorders are often characterized by excessive worry and tension, which can lead to physical health issues such as heart disease, high blood pressure, and gastrointestinal problems.

Anxiety is a common condition that affects millions of people worldwide. It can be caused by many factors such as work, school, relationships, or even just a feeling of being overwhelmed.

Anxiety can be treated with medication and therapy but these methods are not always effective. There are other ways to get rid of anxiety-like exercise and mindfulness meditation. These are some tips that you should know if you want to overcome your anxiety for good.

Anxiety is a natural human emotion. It can be triggered by a number of factors such as stress, worry, fear, and grief.

Anxiety is a normal state of mind that everyone experiences from time to time. It can be difficult to overcome anxiety on your own but with the help of some self-help tools and techniques, you can learn how to manage it better.

3 Minutes Speech about Anxiety

Anxiety is a feeling of uneasiness, apprehension, or worry that can cause physical and emotional distress. For example, if you’re anxious about your performance on an exam, it might be hard to sleep the night before.

What is anxiety?

Anxiety is a feeling of uneasiness, apprehension, or worry that can cause physical and emotional distress. It’s a normal feeling that everyone experiences at some point in their life.

When does anxiety become a disorder?

If you have an intense fear of something specific like heights or public speaking, then anxiety would probably be classified as a disorder. If you are experiencing frequent panic attacks and are unable to function normally during them, then it would also be classified as a disorder.

Anxiety is a common emotion that can affect anyone. It is the result of a complex interaction between environmental, psychological, and biological factors.

Anxiety is often triggered by fear, uncertainty, and worry. These feelings are all caused by external factors such as what we believe to be true or false information or even our own thoughts and emotions.

There are many causes of anxiety including social problems, financial problems, personal relationship issues, health concerns, etc.

Anxiety is a common mental disorder that can be difficult to manage. It is characterized by excessive anxiety and worries about a broad range of events or activities.

There are many ways to overcome this mental disorder. Some of the methods are:

– Medication

– Cognitive behavioral therapy

– Exercising daily

– Avoiding social media and other sources of stress

4 Minutes Speech about Anxiety

Anxiety is a feeling of unease, fear, or worry that can cause physical symptoms. It is typically experienced as a state of tension in the muscles, such as an upset stomach, shortness of breath, and rapid heartbeat.

Anxiety disorders are mental health problems that can lead to feelings of apprehension and worry about everyday life events such as social interactions, work, or school performance.

Anxiety disorders are the most common mental health issue in the United States with 40 million adults experiencing them annually.

Anxiety is a feeling of worry, nervousness, or uneasiness that can be either physical or mental. It is a normal reaction to stress and should not be considered a disease.

However, if it becomes too much to handle, it can lead to debilitating symptoms like panic attacks and depression.

There are several causes of anxiety that people experience in their lifetime. Some of the common causes include:

– Social anxiety disorder

– Panic attack

– Fears

– Depression

Anxiety is a feeling of worry and fear that can cause physical responses such as heart palpitations, sweating, shakiness, etc. It can lead to the inability to function properly and even cause death.

Anxiety is dangerous because it can cause physical responses such as heart palpitations, sweating, and shakiness.

5 Minutes Speech about Anxiety

Anxiety is a feeling of worry and fear that can be triggered by many different things in life. It can happen in any situation, even when you feel confident or happy.

Anxiety is the most common mental disorder that affects the lives of millions of people around the world. It is estimated to affect almost 40 million adults in America alone.

Anxiety disorders are categorized into two types: Generalized anxiety disorder (GAD) and panic attacks. GAD causes intense anxiety, worry, fear, and tension that affects your everyday life with no specific trigger. Panic attacks are sudden feelings of overwhelming terror that come without warning and may last for minutes or hours before subsiding on its own or with help from a professional.

Anxiety is a common condition that affects up to 40% of adults in the United States. The causes of anxiety are wide-ranging and can be physical, psychological, or environmental.

There are many reasons why people may develop anxiety. Some of these reasons include:

1) People who have a particular personality type that makes them more prone to anxiety than others. For instance, those who are introverted and shy may be more prone to developing anxiety than extroverts and those who have an especially high sensitivity level.

2) Those with a history of trauma or abuse in their life may experience heightened levels of stress as they try to cope with the situation at hand.

3) Those with certain medical conditions such as chronic pain or heart disease may also experience the symptoms of anxiety due to the physical effects it has on them.

Many people suffer from anxiety, which can be debilitating to their daily lives and careers. There are many different reasons why people experience anxiety, but the most common is fear of the unknown.

There are four main ways to overcome anxiety:

-Be proactive and take control of your life by finding what works for you and what makes you happy.

-Do something that relaxes you like yoga or meditation.

-Find a support network of friends and family who will help you through tough times. -Take medication if necessary.

Anxiety is a normal human emotion. It is the feeling of worry and fear that we experience when we perceive a threat. However, anxiety can be dangerous for your mental health if it becomes chronic and persistent.

Anxiety disorders are characterized by an excessive fear response to everyday life events or situations. These disorders include generalized anxiety disorder (GAD), panic disorder, obsessive-compulsive disorder, post-traumatic stress disorder, social phobia, and specific phobia.

Anxiety disorders are the most common mental illness in the United States with more than 40 million people estimated to suffer from them at some point in their lives.

Examples of sentences that can be used in starting of this speech

Examples of sentences that can be used in closing of this speech, speeches in english.

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Admission Open – batch#11

• 2 hours ago
• 10 min read

3 Unexpected Techniques To Manage Public Speaking Anxiety

Written by Ellie Smith, Yoga Instructor

Ellie Smith is an experienced yoga and breathwork teacher, with a background in academia, teaching communication and cultural studies. She is the founder of Ellie Smith Yoga Ltd, a platform for new and returning professionals to learn how to apply practices from yoga to improve their public speaking presence.

The whole class was focused on the trembling paper in Max's hands. It was shaking, sticky with sweat from his palms, and it was beginning to get quite crumpled as he nervously clenched and unclenched his fists. He began to shift from one leg to another, repeating the same sentence in the desperate hope it would trigger the memory of what he was to say next. But, he was drawing a blank. All of us in that room held our breath, willing him to find the words to continue.

My heart was breaking for him. He was one of the kindest, smartest, and most hard-working students I'd taught. Though he managed to struggle through the rest of his presentation, he was visibly upset as he and his team forlornly plodded back to their table.

Anxiety around public speaking (Glossophobia) is a common fear that grips many of us, ranging from a slight jitter to an overwhelming wave of panic. Max was somewhere between these two extremes. And he was not alone. Many of the students I teach face the same debilitating symptoms when standing in front of an audience. These otherwise calm, self-confident, bright young things were struggling, really struggling, when it came to presentation day. Some voiced similar reactions when broaching difficult conversations with their parents.

Glossophobia was preventing them from flourishing academically and personally, and something needed to be done. Allow me to take you through three unexpected techniques that I applied in these classes, with positive effects.

What is public speaking?

According to Miriam Webster, public speaking is "the art of effective oral communication with an audience". Sounds easy enough. I'm sure we've all watched a TED talk or two and thought "I could do that". Or perhaps you've watched Dragon's Den (the U.K. equivalent to Shark Tank) and imagined pitching your business effortlessly to the astute and steely eyes of Peter Jones, Steven Bartlett, Deborah Meadon, Sarah Davies, and Touker Suleyman. We're all superstars in the comfort of our mind's eye.

The problem with public speaking lies in the last two words of Miriam Webster's definition. An audience. Terrifying. But, why? The American Psychology Association's Dictionary of Psychology describes public speaking anxiety as “the fear of giving a speech or presentation in public because of the expectation of being negatively evaluated by others.” Not even the anticipation, but the "expectation". Our default settings are to presume that we're not good enough, no one will like us, and worse, we will be the laughing stock for the rest of eternity.

No wonder our fight-or-flight response gets triggered. No wonder we sweat, shake, and hyperventilate. No wonder our brain turns to white noise when we try to recall our carefully planned impactful speech. That audience may as well be the tiger our ancestors tried to outrun, and in fact, our brain cannot discern the difference.

An unexpected tool to manage public speaking anxiety

This is exactly what was happening to Max as he bravely tried to navigate his way through public speaking anxiety. As I watched him try to melt unseen into the wall behind him, I pondered where I'd gone wrong.

He'd done everything right. He made sure he knew and understood his topic intimately. He designed slides that caught the eye and that supplemented his words instead of replicating them. He structured his content to hook the audience and keep them engaged. He made the presentation about them, and not him. He practiced and practiced and practiced, right up until the last minute, studying when to speak and when to wait, how to stand and how to move, and how to vary his voice in the right parts. And yet the icy claw of public speaking anxiety had still managed to tighten its grip.

I had to be better at putting myself in his shoes. What was it that had helped me manage my fear of public speaking? What was it that had helped me develop more self-confidence, more clarity, and more focus on the people in front of me than on myself? It was at that exact moment that the answer slowly revealed itself like the first few rays of a rising sun.

Yoga. Yes, you read that right. Yoga has given me all those things and so much more. It is something I love as much as teaching, and yet I'd never thought to blend the two.

Preparation: Your best ally

Preparation for a public speaking event can take many forms. You'll likely have already applied the following:

Getting intimately familiar with the topic: this grants you a sense of control and confidence.

Rehearsing, not just in solitude but also in front of a mirror: this encourages you to observe and improve on your body language.

Designing impactful visual aids: these are a great way to not only engage the audience but also serve as helpful cues.

Enduring a practice run in front of a group of supportive friends: they usually offer constructive feedback. This process also accustoms you to the feeling of being in front of people.

The above list demonstrates just some of the conventional wisdom around overcoming the fear of public speaking. In Max's class, we also added a structured 10-week yoga component that can be applied before and during a speaking engagement.

So, where does yoga fit in?

First, let's get a clear understanding of what yoga is. You'd be forgiven if your mind went directly to an image of young people in tight leggings and a crop top lifting themselves off the floor with one leg gracefully wrapped behind their head and the other perilously close to their nose. They even dare to smile like it's just another Tuesday.

Originating from the Indian subcontinent (with some evidence that yoga was also practiced in Kemet- Ancient Egypt), Yoga is vast, with a rich history that fans out like a river delta. Yet, for many of us, in the West especially, yoga is portrayed as nothing more than a fitness regime with perhaps a couple of crystals and spiritually-themed quotes thrown in for good measure. There is nothing wrong with someone practicing yoga to solely improve physical health, Yet, when applying it off the mat, it's important to understand it is so much more than that.

How does yoga help ease public speaking anxiety?

Tackling the beast of public speaking anxiety demands a multi-faceted approach. We must not only confront the palpable physical symptoms, such as a rapid heartbeat, dry mouth, or sweaty palms but also the invasive negative thoughts that can paralyze us before we even step in front of a crowd. These symptoms appear thanks to our sympathetic nervous system (our fight-or-flight response). When our body or brain detects a threat (in this case, the audience), then it does everything it can to prepare us to fight that threat or run from it.

Shallower, faster breaths paired with a rapid heartbeat quickly deliver oxygenated blood to the muscles

Muscles shake with all that extra energy

The heat generated by this causes increased perspiration

Tightening of the muscles around the vocal cords causes alterations in voice pitch and volume

Functions non-vital for survival, like our digestive system, are temporarily slowed.

Our pupils dilate, readying themselves to be alert for any sign of additional danger.

Certain practices of yoga help to alleviate all of this by stimulating our parasympathetic nervous system – our rest-and-digest response.

When our parasympathetic and sympathetic systems are working in harmony, that is when we are at our most rational, reasonable, and relaxed. This is the desired state of anyone about to pitch, present, or sit in front of a panel of interviewers.

There are many ways that yoga can help. With Max's class, we focused on three.

1. Asana (Yoga poses)

While we may view asana as purely a means to getting stronger and more flexible, this is purely a welcome side-effect to their true purpose. That is, preparing the body to be able to sit steadily and effortlessly in one position for extended periods while we meditate. Yoga poses incorporate a plethora of side bends, twists, forward folds, and backbends. When done in conjunction with deep, controlled inhalation and exhalation, these movements serve to strengthen and expand the chest area. Subsequently, we can then take deeper breaths. Deep breathing simultaneously increases our lung capacity and lung strength. This is what helps to stimulate our parasympathetic nervous system – the one that keeps us feeling calm and confident.

The best part is you don't suddenly have to roll out an expensive yoga mat to benefit. Max and his mates would have run for the hills had I suggested that. Instead, we practiced a few seated asanas using the chairs we already had in the classroom.

2. Pranayama (Breathwork)

Next up, breathing. During the Asana stage of our presentation pre-game, we tune into the breath by making sure we are breathing through the nose in sync with our movement. However, there is more to it than that. This is where Pranayama comes in. In a conventional yoga class, this section is usually explicitly taught toward the end of class. In yoga, it is thought that we can control our "life force energy" through control of the breath. In modern contexts, this means we manipulate our breathing to bring our nervous system back into homeostasis.

There are three categories of breathwork in Pranayama. Equalizing (or balancing), Vitalizing (or heating), and Tranquilizing (or cooling). When it comes to public speaking anxiety, that latter category is where we focus. This means we practice techniques that keep us cool, calm, and collected (in other words, practices that stimulate our rest-and-digest response). In Max's class, we focused on breathing techniques such as Belly Breath, 3-Part Breath, and Humming Bee Breath. These are fantastic at helping to manage symptoms of public speaking anxiety.

3. Dhyana (Meditation)

The final moments of most conventional yoga classes involve some form of meditation. It entails sitting still for a few moments while you train your mind to focus on the present. For the vast majority of us, that won't happen. Your mind will jump to past regrets and future worries. It will remember almost every embarrassing moment you've ever had and it will create cringe-worthy scenarios that you have yet to endure. The whole purpose of meditation is to notice when this happens and gently guide the mind back to the present. The here and now. We do this by making it focus on the breath. We also accept that, in a few seconds, it will hop off again onto another made-up argument with your unsuspecting significant other.

Instead of getting frustrated with how often your mind hops about like a rabbit on caffeine, think of it like a mental decluttering. Eventually, with persistent practice, your mind will run out of things to hop off to and it will begrudgingly come back to the present of its own accord. One day, it may even choose to stay there with you for longer and more frequent bouts of time.

Meditation like this can help alleviate fears of public speaking by reducing forgetfulness, brain fog, and confusion (or what I call the White Noise Effect). It improves clarity and concentration.

In Max's class, we spent just a couple of minutes each session bringing the mind back to the present.

You might also find that engaging in positive visualization (imagining a successful presentation), can often lead to a self-fulfilling prophecy. This falls into the category of "guided meditation". It's remarkable how visualizing a positive outcome goes some way to preparing you mentally and emotionally for the actual event.

Does it work, though?

Let's go back to Max's final presentation. He's at the front of the room, with no paper in sight. He speaks with ease. He's engaging with audience members, making eye contact, and treating the experience as a dialogue rather than a monologue. I am feeling insufferably smug.

Suddenly, he falters. He stares at the floor, frozen. That icy claw of anxiety is back. My smugness falls off me like fresh snow being kicked off a tree. From the back of the room I hear his cheeky friend pipe up "I think he's crashed, Miss". We all chuckle awkwardly. Max, though, straightens up and takes two full, deep belly breaths. Catching the eye of his friend, he smiles broadly and states "Sorry, my CPU just needed updating" and then proceeds to successfully carry his team's presentation to the finish.

In one semester, he has gone from someone almost crippled with public speaking anxiety to someone who still experiences setbacks but now has (and applies) the tools to navigate them in real-time.

I'm not suggesting that Yoga is the magic cure to overcoming the fear of public speaking. Yet, it is a powerful tool to have in your arsenal as you make headway toward becoming an excellent public speaker. Other forms of professional intervention, like Cognitive Behavioural Therapy, have proven to be a cornerstone for many in mastering their fear of public speaking, especially for those grappling with social anxiety disorder. These approaches lay the groundwork for a mindset shift, enabling us to confront and reshape negative thoughts that fuel our anxieties.

Turning anxiety into an advantage: Your next steps

Often, we view the fear of public speaking as an insurmountable hurdle, a flight response in front of others. With hard work, the right mindset, and sometimes professional guidance, managing this common form of anxiety is within reach. By applying the techniques and principles laid out above, we can reframe our perspective and manipulate the physiology behind public speaking anxiety.

Though the shift doesn't happen overnight, over time, the stage fright and nervous energy that once caused sweaty palms and a rapid heartbeat is transmuted into a source of excitement. The speaking engagement is less a threat and more an incredible opportunity for personal and professional development.

If you're even just a little bit intrigued by what I've talked about here but have never even looked at a yoga mat before, then I encourage you to sign up for my weekly newsletter, "Simply Yoga". It's aimed at helping beginners get started with yoga at home, with some tips on how to apply its practices in everyday life, particularly concerning reducing public speaking anxiety and improving your public speaking presence.

Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info!

Read more from Ellie Smith

Ellie Smith, Yoga Instructor

Ellie Smith is yoga and breathwork teacher based in rural Japan. Her background is in tertiary education with a focus on communication and cultural studies. She now blends these two professions in her business, teaching clients how to get started with yoga, how to stick with it, and how to apply its principles and techniques off the mat to reduce public speaking anxiety and improve their public speaking presence.

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Informative Speech On Anxiety & Depression

In this article, we will discuss this important topic with the help of an example of speech on anxiety and depression. Anxiety and depression are spreading their feet all over the world. It has become an issue for humanity and needs urgent attention.

Short Speech On anxiety and Depression

Good morning! All of you. Today I am here to present to you my thoughts about anxiety and depression. Before heading ahead, I would like to wish you all the best wishes and also want to pay thanks for giving me this valuable opportunity.

We live in a culture that doesn’t take mental health issues seriously. I’m here to tell you that depression and anxiety disorders are real. People with these issues suffer from constant worrying, trouble sleeping, and struggle with concentrating.

Anxiety is an emotion we feel in stressful circumstances. It is related to fear. But while fear is a response to an immediate threat that quickly subsides, anxiety is a response to more uncertain threats that tend to last longer.

Anxiety starts in the brain’s amygdala which alerts other areas of the brain to be ready for defensive action. Next, the hypothalamus relays the signal, setting off what we call the stress response in our body. Our muscles tense, our breathing and heart rate increase and our blood pressure rise.

This is the fight-or-flight response. The ventromedial prefrontal cortex can keep a check on the fight-or-flight response. For example; if a person sees a lion, that sends a signal to the amygdala, saying “it’s time to run.” The ventromedial prefrontal cortex will say to the amygdala, “wait. the lion is in a cage”.

With Anxiety and depression, these threat-detection systems and mechanisms function incorrectly and cause us to worry about the future and our safety in it. But for many people, it goes into overdrive. They experience persistent pervasive anxiety that disrupts work, school and relationships.

Based on data from the World Mental Health Survey, researchers assess that about 16 per cent of individuals currently have or have had an anxiety disorder. Studies have shown that people with anxiety disorders don’t just have a different way of reacting to stress. There may be actual differences in how their brain is working.

The good news is there’s a cure for anxiety, and you don’t have to suffer. Remember, this isn’t about weakness. It’s about altering brain patterns, and research shows that our brains have the power to reorganize and form new connections throughout our lives. One must start with the basics.

Eat a balanced diet , exercise regularly and get an abundance of sleep, as your mind is part of your body. It can also help to try meditation. Instead of our heart rate rising and our body tensing, with mindfulness and breathing, we can slow down the fight-or-flight response and improve how we feel in the moment.

Cognitive behavioural therapy can also be fantastic. In it, you learn to identify upsetting thoughts and decide whether they’re realistic. Over time, cognitive behavioural therapy can reconstruct those neural pathways that tamp down the anxiety response. Medication can also give relief.

To sum it up, anxiety and depression are spreading their feet all over the world. It has become an issue for humanity and needs urgent attention. Just like high any other health disorder, depression and anxiety can be treated too.

Thank you! for listening to my thoughts. I hope they are helpful.

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A General Debiasing Framework with Counterfactual Reasoning for Multimodal Public Speaking Anxiety Detection

36 Pages Posted: 9 Sep 2024

Tingting Zhang

Beijing University of Posts and Telecommunications

Chunping Zheng

Jiachen tan, zihua xiong.

Multimodal public speaking anxiety detection (MPSAD), which aims to identify the anxiety states of learners, has attracted widespread attention. Unfortunately, the current MPSAD task inevitably suffers from the impact of latent different types of multimodal hybrid biases, such as context bias, label bias and keyword bias. Models may rely on these biases as shortcuts, preventing them from fully utilizing all three modalities to learn multimodal knowledge. Existing methods primarily focus on addressing specific types of biases, but anticipating bias types when designing these methods is challenging, as we cannot foresee all possible biases. To tackle this issue, we use causal graphs to clarify the causal relationships among variables, and propose a General Multimodal Counterfactual Reasoning debiasing framework (GMCR), which eliminates multimodal hybrid biases from a unified causal perspective. Specifically, this plug-and-play debiasing framework removes multimodal hybrid biases by disentangling causal and biased features and capturing adverse effects via a counterfactual branch. It then subtracts spurious correlations during inference for unbiased predictions. Due to the challenge of collecting speech video data, there are currently limited high-quality datasets available for the MPSAD task. To overcome this scarcity, we create a new large-scale fine-grained Multimodal English Public Speaking Anxiety (ME-PSA) dataset. Extensive experiments on our ME-PSA and two benchmarks demonstrate the superior effectiveness of our proposed framework. Furthermore, our approach improves the accuracy and F1 score of the MPSAD task by over 2.00% and 4.00%, respectively, compared to the vanilla SOTA baselines. Our dataset and code will be available at https://github.com/Ztt1997/GMCR\_Framework.

Keywords: public speaking anxiety detection, multimodal debiasing, spurious correlation, counterfactual reasoning, dataset

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Beijing University of Posts and Telecommunications ( email )

Beijing China

Bin Wu (Contact Author)

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