The phobia to speak in public It is a very distressing and disabling psychological disorder, which significantly affects the social life of a person. Not only does it prevent a person from expressing themselves in the company of a crowd, but it can also affect the way in which this person relates to others. In the most extreme cases there may be social withdrawal or, directly isolation.
However, if this is your case, tell you that it is not a unique case. Fortunately, science has investigated both the causes and possible ways to treat the phobia of public speaking. A high percentage of these people have significantly improved their lives by putting themselves in the hands of behavioral therapists and / or cognitive behavioral psychologists.
The purpose of this article is to better characterize this phenomenon, talk about the most likely causes of occurrence, as well as some tips to address this problem. However, our advice is to put you in the hands of a psychologist specializing in anxiety and phobias, behavioral or cognitive-conductal, as they are the most effective treatments, as noted by science.
Phobia to speak in public: main characteristics
The fear of public speaking is usually a very common experience. No need to worry. However, there are degrees in fear that a person may experience. So, we find from a mild fear and nervousness, to a frightening experience and even paralyzing.
Any of the most common symptoms of people suffering from phobia to speak in public They are usually:
- Anxiety, fear
- Agitated breathing and shortness of breath
- Mental blockages and feeling of "going blank"
- Catastrophic thoughts
- Trend towards social avoidance
- Feelings of disability, helplessness, disappointment with oneself
Causes that could cause the phobia to speak in public
- Traumas or past bad experiences. For example, having suffered some public humiliation, or having made previous mistakes in other speeches
- Critical Hypersensitivity. For example, an excessive fear of being judged or criticized. Some people feel very insecure in the face of criticism, since they think it is a personal attack or that they can reveal their weaknesses
- Temperamental shyness. A very shy person will be suspicious to expose himself in public for fear of being observed.
- Obsession and perfectionism. On many occasions, people have the idea that "they do something perfect or they don't." First, the perfect is the enemy of the good. Secondly, something imperfect is better than to be done. Finally, the perfect is unattainable. Therefore, it is better to adjust expectations.
- Lack of communicative ability. No one was born knowing how to communicate. Fortunately, this ability can be improved.
Useful tips that could help you with your phobia to speak in public
Without prejudice to professional help that we recommend if you cannot handle the problem by your own means, we offer you some tips They can help you.
Practice abdominal breathing exercises
Deep abdominal breathing will not only help you to better oxygenate your body, in addition, It will lower your heart rate and the frequency of your pulsations, making you feel calmer or calmer.
Do relaxation and self hypnosis techniques
Relaxation exercises can be very effective against phobia to speak in public. Consult your psychologist or psychologist about relaxation exercises and how to learn to do them. It is very simple.
On the other hand, hypnotherapy can help you control phobic and anxious symptoms, as well as combat negative thoughts. However, these types of therapies usually last longer over time, compared to behavioral therapy. It's all about your time, resources and disposition.
Control your negative thoughts
You do not gain anything by anticipating in your mind unpleasant experiences that, in reality you do not know if they will happen or not. What are you really afraid of, the concrete situation, or your thoughts about that situation?
It favors the appearance of positive thoughts
Imagine yourself succeedingBy doing well, try to remember pleasant experiences, situations in which you got something important or you got through a difficulty. It is proven that the quality of thoughts influences your emotional well-being. You can start changing what you feel today if you change the way you think.
This is, plan well the topic you are going to talk about. Make outlines, concept maps, prepare a good presentation. Investigate and generates added value Regarding the information you are going to give.
Focus on your material and your presentation, rather than the public. Practice your speech. You can record yourself and visualize yourself to write down your strengths and weaknesses. Nor should we fear the silences or lose the thread of speech. Generally, we are more rigorous with ourselves, than others are towards us.
In conclusion, The phobia of public speaking is a complex problem, but nowadays widely overcome. We recommend you put yourself in the hands of expert psychologists if your problem is really disabling. Fortunately, There are highly effective treatments of relatively short duration, such as behavior therapy. The solution is at your fingertips.
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