How to Manage Your Fear of Public Speaking

Public speaking often has personal and professional benefits, and it's required in many jobs. What do you do if the very thought of it sparks dread? The bad news here is that the fear is not just in your head; it’s a real physical experience. The good news is that you can learn to tackle it, and the steps to doing so are not hard to follow.
There are a number of theories about why people get nervous before speaking in front of others. One that makes a lot of sense hypothesizes that standing apart from a group of people and being watched by them (or the idea of doing that) triggers an instinctive sense of potential threat. You’ve probably heard this referred to as the fight-or-flight response, in which adrenaline floods your body. The physical results are distinctly unpleasant:
Your digestive system slows down, so your mouth gets dry, you get butterflies in your stomach, and hunger evaporates.
Your breathing and your heart rate speed up, and your breathing gets more shallow. In extreme cases, you may lose hearing or get tunnel vision.
The queasiness generally comes in 30-second waves - and you have to live through this unpleasant feeling.
You may not be aware of these specific physical responses, but when you get up in front of an audience, you can tell you’re unhappy. Moreover, you may find yourself deeply concerned about being judged for your ideas or your delivery.
The good news is that you can take 12 simple steps to make the adrenaline effects of public speaking less severe and to combat your own internal monologue about how people will receive your talk.

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