Page 106 - Between One and Many The Art and Science of Public Speaking

2. The chapter lists many common sources of speech anxiety and steps for con-
trolling them. For your next speaking assignment, identify at least one such
source of anxiety that concerns you and make an effort to remedy it. For
example, if you have a tendency to procrastinate, make sure you start prepar-
ing your speech sooner than usual. After the speech, assess how the remedy
worked in alleviating at least one source of public speaking anxiety.
3. Before your next speech, make a list of the negative self-talk you have en-
gaged in regarding speech assignments. Then come up with a series of con-
structive self-talk statements you will use in preparing for and while giving
your next speech. Your instructor may ask you to turn in your list before
you speak.

4. Two of the most convenient relaxation techniques you can use are relaxation
imagery and muscular relaxation. Both initially require a quiet place and time
where you will not be interrupted. This exercise allows you to practice relax-
ation on your own or with a friend. It is sometimes useful to have some one
read the steps to you so that you can completely relax.

a. Find a reclining chair or couch where you can make yourself comfortable.
b. Lower or turn off bright lights.
c. With your eyes closed, tense and then relax your muscles in this order:
face, neck and shoulders, biceps and triceps, forearms, wrists and hands,
chest, solar plexus, buttocks/hamstrings, quadriceps, calves, ankles
and feet.

d. Once you are completely relaxed, imagine a peaceful setting in which you
feel calm. Learn to hold this image for as long as you can. After a minute or
two, move on to the next step.

e. Imagine your speech class. If you feel any sign of anxiety, return to the pre-
ceding image.
f. Continue to imagine your speech class and add yourself to the picture.
See yourself calmly seated, enjoying others as they speak.
g. See yourself writing down the requirements of an assigned speech. See
yourself involved with the various stages of preparation, including seeing
yourself practice.

h. See yourself waiting to be called on, aroused but not anxious.
i. See yourself walking to the front of the room, turning to face your audience,
smiling, and opening your presentation with impact.
j. See yourself speaking energetically, gesturing, and using your eyes, face,
and voice.
k. See students and your instructor listening attentively.

l. See yourself concluding and your audience responding with genuine
applause.

Practice this series of steps at least twice a week for 15 to 25 minutes each time.
Remember, any time you begin to feel anxious during this exercise, replace
whatever image you’re holding with a pleasant and relaxing one. 73