How to overcome the fear of public speaking?

Question

Hi doctor,

I want to know what is going on with me. I am a freshman college student, and we have a lot of presentations in our school. We have four presentations per week, and it is making me cry because I am afraid of speaking in front of many people. Earlier, we had a group presentation, and I discussed my part without looking at my script. I was so nervous that I forgot my part and stuttered a lot, and it was so bad. Please help me. I do not know what is going on with me, and I have not liked this before. I really do not like public speaking.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I understand your concern.

You may have social anxiety disorder. There is non-pharmacological management for it. I suggest you follow the below guidelines to deal with it. It will help you:

Exercise daily for 30 to 45 minutes, like at least going for a walk. It will uplift your mood and reduce anger outbursts.
Meditate for 20 minutes daily. Sit in one place in a comfortable position, and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts. Just let it be. This will help you to relax.
Eat healthy home-cooked foods, and avoid junk foods.
Drink enough water.
Spend quality time with friends and family daily or do video calls if you are living away from your family.
Spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.
Sleep enough for seven to eight hours daily.
Avoid tobacco, alcohol, or any substance abuse.

Live your life. Do not just spend it. Be bold and confident. You must do presentation practice at home. Stand in front of the mirror and speak with yourself.

Give a presentation in front of a mobile camera and record it, then improve on your speech.

I hope this information helps you.

Revert in case of queries.

Regards.