Navigating Workplace Anxiety: Strategies for Effective Public Speaking

For many, the prospect of presenting at work can trigger significant anxiety. Dani Payne, who now works in politics, recalls experiencing panic attacks at the mere thought of public speaking, leading to doctor's notes excusing her from presentations during her school and university years. Now 28, Payne regularly speaks in parliament, participates in panel discussions, and creates social media videos, demonstrating a dramatic shift from her earlier struggles.

"Most days I do some form of public speaking," Payne shared, reflecting on how unimaginable this would have been for her at 15. She emphasizes that avoiding anxiety-inducing situations can hinder the development of crucial coping mechanisms and resilience needed later in life. "The more you avoid what you're anxious about, the more you're anxious about it."

Payne's turning point came during her second year of university when she was asked to speak on a topic she was passionate about. Presenting her dissertation research on sexual misconduct in academic fieldwork settings, she realized she was missing out on opportunities due to her fear. Her advice is to choose a subject you genuinely care about, as this passion makes speaking about it significantly easier. She encourages seeking out or creating opportunities to discuss these topics.

Practice and Preparation

Daisy Schofield, a documentary producer and journalist, also experienced a panic attack during a university presentation. She managed to avoid public speaking until her first job, where she had to present company statistics weekly. To build her confidence, Schofield uses a virtual reality headset and an app that simulates an audience, finding it far more engaging than practicing alone at home. "It makes practising feel much more engaging and like the real thing, compared to practising at home on your own, which feels a bit awkward and boring."

Neuroscientist Prof. Nazanin Derakhshan suggests focusing on controlled breathing, aiming for six breaths per minute by inhaling for five seconds and exhaling for five seconds. This technique can enhance brain-heart communication, leading to improved self-assurance.

Finding Your Focus

Viv Groskop, a comedian, writer, and public speaking coach, recommends selecting a single word that encapsulates the core message of the speech, such as 'clarity.' This provides a clear objective that can be assessed post-presentation: "Was I clear? Yes. It's a win." She also advises minimizing distractions during virtual presentations, such as looking away from the webcam to avoid focusing on self-view or audience reactions on screen.

Groskop also suggests prioritizing comfort and self-care before speaking engagements. This includes getting adequate sleep, staying hydrated, and taking time away from devices. Wearing comfortable clothing and ensuring personal grooming preferences are met can help presenters feel more at ease and less preoccupied with their appearance. Derakhshan adds that misinterpreting audience facial expressions can be a source of anxiety, and recommends internally distracting oneself from trying to analyze these reactions.

Embracing Imperfection

Payne highlights that proficiency in public speaking is not an innate talent but a skill developed through practice. She compares it to learning a musical instrument, stating, "You wouldn't pick up a guitar, and be surprised that you couldn't play a song when you've never picked up a guitar before - public speaking is the exact same thing." She advocates for accepting that initial attempts may not be perfect, especially early in one's career. "Particularly if you're early in your career, the people around you are not going to expect you to immediately be a master public speaker the first time you do it."

Both Groskop and Derakhshan emphasize that many adept public speakers have simply dedicated more time to the craft. Derakhshan notes that vulnerability can be an asset, as audiences are often forgiving of mistakes. "We all make mistakes, we all forget things. It's not the end of the world. If you can go back and make a humour of it the audience are quite forgiving and accepting."