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How to manage the fear of public speaking?

January 22 category:Psycho
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How to manage the fear of public speaking?

Public speaking can become uncontrollable anguish.

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This is a widespread fear that affects all social classes, all levels of responsibility. When moderate anxiety of public speaking is heavy but not debilitating. However, when the jitters is more intense and borders on phobia, those who have it end up as locked, unable to overcome the terror which paralyzes. "It happened to me one day fall apart, literally. I had to speak to a professional conference and seconds to get on the stage, I fainted," recounts Pauline, 34 years and under higher in a telephone company. Sylvain, 40, engineer, meanwhile made sure to avoid all occasions where it should occur before "more than ten people." This, he says, "is an obstacle in my career." Yet the experts we interviewed are categorical: there are solutions to end this anxiety. Here are a few.

Make sure you mastered the bottom of its intervention

"Do not believe the people who are good in speaking are innately," says Jean-Noël Chaintreuil, entrepreneur and expert in change management. "Everyone is afraid, or at least the vast majority of people. Those who seem comfortable are usually because they have worked so much and so they know their work on the fingertips. This usually removes some of the stress. " And remember that at all times the great speakers "have tirelessly repeated their speeches": "The Roman tribunes declaimed the pebbles in their mouth facing the sea for some of their diction."

Find his support points

"The quality of his presence, to others and to oneself, is essential," said Jacky Canal, coach and actor. I advise people I shape the speaking in public to be aware of their support, anchoring their feet into the ground, which allows you to feel more solid. "" Push her ​​hands on the table or desk when one is in the gallery is a way to be part of reality, to remember his presence, "says Jean-Noël Chaintreuil. Philippe Janiaux specializing coach including media training, meanwhile recommends" to lower shoulders. "" When we are stressed, we tend to climb up to the ears, which impairs breathing and creates tensions that can not help what the word is fluid. "Jean-Noël suggests Chaintreuil also "to provide a dress in which one is comfortable" in terms of comfort but also appearance. Feeling attractive (e), or at least certain (e) physical self is the first step to win insurance.


This seems trivial and obvious, but our three experts agree: good breathing is a guarantee in itself for greater serenity and therefore a successful intervention. "We must banish the breathing of the upper body, panting and superficial," says Philippe Janiaux. "Inhale through the abdomen slowly and gently exhale is extremely effective," says Jacky Canal. This emphasizes the need, however, "to train every day." "It is not by putting on abdominal breathing in the minutes before a stressful situation that can keep calm. It is the regularity of the preparation that ensures lasting results." A view shared by Philippe Janiaux: "This must become a reflex and for that, it's part of everyday life." In other words, within minutes of breathing mindfully every day are more effective than an hour on time, just before the plunge.

Think positive

All great "trackers" have in common the tendency to depreciation or even pessimism, whether to ward off fate or because they are really convinced of not being up to par. Or, insists Philippe Janiaux, "it is essential to remember that if you are there on the point of speaking to an audience or public, to facilitate a meeting or toast, whatever, it is because they asked us, because we are legitimate and we have something to contribute to this audience. " "If repeat like a mantra that one worked his speech, so we have the skills to be there," also advises Jacky Canal.

In terms of the viewing audience in her nude, often recommended, none of our experts seems very confident, even if, if they agree, it is still a less alarming thought. Jean-Noël Chaintreuil, by his own admission still nervous at the beginning of each of its interventions, while teaching for years and that it is its core business, prefers to remember the famous words of Sarah Bernhardt one of his young colleagues: "Stage fright You'll see, it will come with the talent?".

Memorize the first sentences

"These are the first moments are crucial. Again, even the most seasoned have tied throat when they start their intervention. Having memorized the first words, even if a sentence of introduction of more mundane, in which we thank the people to be there to help them through that first moment of stress, "said Jean-Noël Chaintreuil.

Start slowly

"Often when speaking in public is a test, all you want is to end as soon as possible, even to the charge recite our discourse," says Jacky Canal. Except that talk fast when one is in a state of anxiety is likely to worsen the beginnings and lose the audience. So do not be afraid of silence and try to talk to a slower pace than usual. This also allows for breath at a time when there is more need than ever.

To focus its voice

Again, this requires training, family, taking acting classes, alone in her bathroom, whatever, as long as we learn to amplify his voice, so that it is heard, Philippe recommends Janiaux.

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