Overcoming Stage

Fright and
Nervousness

PBK1023
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Glossophobia
The word is originated from Greek root
‘glossa’ (tongue) and the root ‘phobia (fear)

Speech anxiety
- the fear of public speaking

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Why do we get nervous?

75% of the world’s population have the

fear of giving a public speech

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Public Speaking is Different from Conversation

▰ You are involved in presentational skills

▰ You are presenting, the are observing

▰ Involves mental and physical presentation

skills that are different from social
conversational skills.
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3 WaysWe Stress Out When Speaking

▰ Physical sensations

▰ Emotional responses

▰ Psychological responses

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3 WaysWe Stress Out When Speaking

Physical Sensations
Can begin long before the actual day of the
speech
May appear in the form of sleepless nights, an
upset stomach, dizziness, and tingling in the
hands and legs.
During the speech
– trembling knees, sweaty
palms, lightheadedness, a dry mouth, and
nervous coughing.

Almost everyone experiences some degree of physical discomfort or uneasiness when speaking in
front of others.
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3 WaysWe Stress Out When Speaking

Emotional responses
Can be experience before, during, and after the
speaking performance.
Feelings of being overwhelmed, fear, loss of
control, depression, panic, anxiety, helplessness,
inadequacy, abandonment, shame, and anger

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 3 WaysWe Stress Out When Speaking

Psychological responses
Can be experienced when delivering the speech
Loss of memory, negative -talk,
self jumbled thought
pattern, nervous repetition of words of phrases, and the
use or verbal pauses
ah..um..you
( know…)

These 3 categories of stress responses can and often do interact with one another to increase your
level of stage fright.
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HELLO! 11
“ If you’re never scared or embarrassed
or hurt,it means you never take any
chances.
- Julia Sorel

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 HELLO!
I amPBK1023
I am here because I love
public speaking.

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 Some encouraging words about stage fright

1. It’s natural to be 2. You are not alone 3. You appear much more
Anxious relaxed that you feel
Everyone experiences some
It’s natural to feel degree of stage fright You may feel really nervous
some anxiety and before, during and even on the incise, but chances are
fear as you face an after a speech you don’t appear nervous to
audience your audience.

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 Some encouraging words about stage fright

4. Have something 5. Concentrate on What is 6.Practice your speech

important to say Said One of the most important
Speak only when Focus your concentration factors in confident speaking
you have somethingon the main idea of the at all levels of experience.
to say. speech.
Remember, public speaking is
Keep looking at the big
a physical skill as well as an
picture, not the minutiae
intellectual, psychological skill

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 Some encouraging words about stage fright

7. Visualize 8. Release your tension 9.Experience reduce anxiety

success before speak The more experience you
After you’ve Focus your concentration have speaking, the less likely
practiced your on the main idea of the you are to be frightened by
speech 2/3 times, speech. your next speech
find a quiet place to
relax and visualize Keep looking at the big The more you do it, the less
yourself picture, not the minutiae
frightening it is.
successfully
delivering your
presentation 16
 Some encouraging words about stage fright

10. The audience in on your side

One of the most uplifting thoughts you can have as you face an
audience is the belief that they wish you well and they want you
to succeed.

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Calming Techniques

5 STEPS

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 CALMING TECHNIQUES

Step 1: Taking action Step 2: Getting out the Step 3: Dealing the
when you are nervous nervous energy nervousness about
future events

Step 4: Thinking Step 5: Letting your

positively feelings out

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Step 1. Takingaction when you are nervous

Focus on your breathing

-stop what you are doing and
work on breathing in and
breathing out deeply.

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1. Takingaction when you are nervous

Distract yourself
-do something that you think
will you forget your worries
and feel more at ease
(dancing, reading, singing,
watching favorite TV shows)

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1. Takingaction when you are nervous

Sit in a dark room for one

minute
Think of it as an exaggerated
version of closing you eyes.
Concentrate on sitting still
and focusing on your breath.

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1. Takingaction when you are nervous

Count backwards from 50

Repeating one slowly after
another.
If this doesn’t do the trick,
you can count back from - 1
50 after you count down to 1.

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Overcoming
Nervousness and Stage
Fright

2. Getting out the nervous

energy

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2. Getting out the nervous energy

Squeeze a squishy ball

This can help you calm down
and feel like have a place
where you can release all of
that tension

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2. Getting out the nervous energy

Relax your body one part at

a time
Stand still, close you eyes,
and fee the tension in you
body before deciding to let it
go.
Then, take a breaths
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2. Getting out the nervous energy

Walk off nervous energy

Studies have shown that
walking can activate nerve
cells in your brain that relax
the senses.

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2. Getting out the nervous energy

Do exercises
Studies show that exercising
not only makes you feel
happier and healthier, it can
also help calm your nerves.

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2. Getting out the nervous energy

Meditate
Making habit of ten minutes
of daily meditation can help
you work on calming your
nerves and being a less
excitable person.

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Overcoming
Nervousness and Stage
Fright

3. Dealing with
nervousness about future
events
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 3. Dealing with nervousness about future events

Feel prepared
Feel confident and self
-assured when
you walk in the room.
Tell yourself that you do know exactly
what you have to do, and that you are
capable of achieving it.
Remind yourself of all the hard work
you put into this day and that you
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 3. Dealing with nervousness about future events

Be prepared
Make sure you practice what you
have to say.
Make sure you have background
knowledge so that you are not just
reciting a speech but really showing
an understanding of the topic
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 3. Dealing with nervousness about future events

Know what to expect

Practice standing facing the desks
before or after class to get a sense of
how it will feel.
You may be surprised by how it feels
to face to room from the other side.

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 3. Dealing with nervousness about future events

Put your worries into perspective

It is important to remember that even
if you fail a big test, it is okay and
would not ruin your life forever.
Use this one as a learning experience

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 3. Dealing with nervousness about future events

Focus on the positive results you

have had in the past
Will help to reassure that you will
continue to achieve good things.

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Overcoming
Nervousness and Stage
Fright

4. Thinking positively

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 4. Thinking positively

Use positive affirmations

Before you do public speaking, just
say:
‘I am prepared and worthy’
‘I am going to do a great speech’
‘I am going to be great and there is
nothing to worry about’
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 4. Thinking positively

Use positive visualization

Close you eyes and try to imagine your
speech.

Picture yourself walking into that room

and doing your best, and having everyone
around you responding positively

Picture yourself feeling calm and at

peace. Open your eyes when you’re ready
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 4. Thinking positively

Build up your confidence

Replacing negative thoughts with
positive ones.

Feeling more sure about your decisions,

you will be on your way to feel more
confident and being calmer in the
process
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Overcoming
Nervousness and Stage
Fright

5. Letting your feelings out

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 5. Letting your feelings out

Let the emotions out

Have a nice cry if you feel tense and think

it would help dispel your nervousness.

Getting rid of nervousness or intense

feeling can actually help you cleanse your
mind and body and to be prepared to
face the day

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 5. Letting your feelings out

Write it out

If you write about the things you’re

worried about, it can help you gain a
sense of control or perspective about
them.

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 5. Letting your feelings out

Talk to someone about your

nervousness

Chat your family member, trusted friend,

or significant other.

Just opening up your worries can make

you feel better and relieved of some of
those fears.

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THANKS!
Any questions?
You can find me at
mjamilah@unimas.my

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