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When we hear people mention about public speaking, the next word is public speaking anxiety. Yes, fear of public speaking or glossophobia. It’s a fact that the most people have fear of public speaking phobia or afraid of speaking in front of an audience.

People who have public public peaking anxiety experience all these typical symptoms: Sweaty palms, rapid heart beat, shaking all over, memory loss and some even to the extent of having breathing difficulty.

Remember what Mark Twain’s quote: “There are two types of speakers: those that are nervous and those that are liars”. Do you know some of the world’s renowned presenters or motivational speakers have openly admitted to have public speaking nerves or speech anxiety? Experienced and well-established speakers who give effective public speaking, do encounter some speech anxiety each time when they  are speaking in front of an audience.

The first step to overcome public public speaking anxiety is to accept the very fact that this fear is completely normal and and almost every other person do have the same fear. Yes, you are not alone.

So, how do you overcome self-consciousness and other negative influences which are the main culprits for causing you to have those butterflies in your stomach?

The truth is you cannot conquer the public speaking anxiety simply by reading a book or even this article alone. The only way to overcome this dreaded public speaking phobia is primarily by experience. You got to go up and speak up in front of an audience. Just do it.

But before you do that, you have to do the most important task. That is preparation. What I am saying is you must make sure you are properly and thoroughly prepared before you step in front of your audience. Nothing will relax you more than to know you are properly prepared. Remember this famous quote, “He who fails to prepare is preparing for failure.”

Proper preparation and lots of rehearsal can help to overcome the public speaking anxiety. In fact, 95% of delivering effecting public speaking is in the preparation. The rest is to have a positive state of mind.

Here are a few tips which are crucial to overcome your public speaking fear:

Know Your Stuff Well
Knowing your subject matter like the back of your hand is very important. Once you are well-versed in what you are going to talk about, your focus on the subject helps you to be less self-conscious. You will be busy sharing your talk and concentrating on explaining. Practice your speech or presentation and revise it until you can present it with ease.

Start Out Small Gain Experience
Take small baby steps. Initially, practice speaking in front of a small group. Starting from your own supportive friends, family, relatives and workmates. With each session, you will find out your strengths and weaknesses. Experience builds confidence. This  is the key to effective public speaking. You will find your anxieties decrease after each speech you give. The more you practice it will increase your confidence. That’s what most stand-up comedians do in some unknown comedy clubs before they hit the big time.

Know Your Audience

Meet and greet your audience before your talk. Chit chat and exchange pleasantries with them. It helps a lot to both you and the audience. Later when you up there speaking, you will feel more relaxed as you have already meet some of them earlier. They are not total strangers to you anymore.

Get To Know the Venue
Familiarize yourself with the place in which you going to speak. Always arrive earlier and walk around the room  and the speaking area. Go to the lectern, speak into the microphone. Do all these, it helps you feel at home, so to  speak.

Do Some Relaxing Exercise
After checking the room, do some simple light exercise to ease tension. Breathe in slowly through your nose and exhale through your mouth. Open your mouth and eyes wide, then shut them tightly to relax your facial muscles.

Creative Visualization
Picture yourself walk up confidently, greeted with loud rousing applauds. Now see yourself speaking with poise and  full of enthusiasm.  Visualize yourself as a successful speaker before your audience.

Focus On The Message

Just concentrate on your message of your speech. Focus on sharing with them of what you have prepared and your nervous feelings will fade into the background.

Never Say Sorry , You’re Nervous
Always remember this advice. Never ever apologize for being nervous. Just be confident as I have mentioned above, and blast off your speech like a professional speaker. Don’t call for any unnecessary attention. No one out there is looking for a nervous speaker.

The Audience
Frankly, I am sure nobody wants to see boring or nervous speakers. They want speakers or presenters to sound interesting, stimulating, informative and entertaining. Why do they want you to fail?

In most cases, they  admire or envy you; who dare to speak publicly. So, take a deep breath and go up there and deliver your well-prepared talk. You can overcome public speaking anxiety with all the above tips.

You can learn from speaker Malcolm Dexter on how to handle public speaking humor and many other tips on public speaking.
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Anxiety Attack Symptoms

An anxiety attack sometimes referred to‚ as a panic attack can be a very terrifying experience. The symptoms of anxiety attacks can be very confusing as usually the person has no idea as to why their body is reacting in the manner it is. If you have experienced some of these unusual symptoms (below) while experiencing anxiety let me help you to understand it better and try and put your mind at ease.

Firstly anxiety attacks are very treatable. It is very important that you speak with your doctor if you are experiencing these anxiety attack symptoms in order to receive an accurate diagnosis. Getting your anxiety symptoms investigated after you first experience them will help reassure you that nothing more serious might be wrong.

So what are the typical anxiety attack symptoms?

The most common symptoms of anxiety attacks are:

Palpitations
Pounding heart‚ or an accelerated heart rate
Sweating
Trembling or shaking
Shortness of breath
A choking sensation
Chest pain or discomfort
Nausea or stomach cramps
A feeling of being dizzy
Unsteadiness
Lightheadedness or feeling faint
Derealization (a feeling of unreality)
Depersonalization (a feeling of being detached from oneself)
Fear of losing control or going crazy
Fear of dying Numbness or a tingling sensation
Chills or hot flashes
(Source Source: American Psychiatric Association Diagnostic and Statistical Manual of Mental Disorders, (DSM-IV-TR) 2000 Washington, DC.)

These are some of the possible symptoms of a anxiety attack but what does it actually feel like to experience one?

Usually an anxiety attack begins with an unusual bodily sensation from the list above. The person then reacts with fear that the symptoms are indicators of a much more serious threat and in turn reacts with more fear which escalates into a state of heightened anxiety. A vicious cycle of anxiety and fear can begin.

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Typical situations people report having an anxiety attack are:

Driving
Airplanes
Crowded areas
At Night while sleeping

Often anxiety attacks occur in a situation where the person feels they cannot exit easily from such as a meeting‚ or out socializing with others. Many can also experience an anxiety attack for no apparent reason while at home or in the middle of sleep.

People who first experience these symptoms feel a sense of foreboding and that there is something terribly wrong with their health. This is understandable as anyone who has experienced an anxiety attack can tell you how unusual the bodily sensations are.

What initially may have been a once off ‘out of the blue’ anxiety attack‚ can develop into a perpetual cycle of fear and anxiety if not treated. This cycle can last from weeks to years depending on how much help the person receives. I want to point out that anxiety attacks are not a mental illness. The great news is that this disorder is very treatable. You do not have to fear you will spend your life living with this condition.

More often than not‚ the symptoms of anxiety attacks cause people to worry that there is some larger problem lurking behind the unusual sensations. If you have experienced anxiety attack symptoms‚ do not convince yourself that you have a clinical illness. You do not. Experiencing anxiety attacks and their associated symptoms does not mean that you have a physical or mental illness. Your brain is fine; your body is fine. You can return to a more relaxed level of living if you follow the steps and psychological techniques I am going to outline for on this site.

Learn to trust is your body. Yes it may be experiencing a wide range of strange anxiety attack symptoms but it is well able to handle this. During an anxiety attack‚ many of the symptoms are similar to those of a really good workout:

Increased heartbeat rate
Sweating
Increased bodily sensations
Rapid breathing

You do not become fearful of these symptoms while exercising and therefore you should not fear them should they be present while experiencing anxiety.

The fuel that really drives the anxiety symptoms is anxious thinking. The “what if” thoughts that appear during an anxiety attack create the powerful drive that fuels the anxiety much longer than it would normally last.

“What if I have a heart attack”
“What if my mind loses control”
“What if I do something crazy or faint”
“What if I cannot get out of here”

In order to extinguish the fuel that drives the anxiety attack we need to eliminate these anxious thoughts. Tackling anxious thinking effectively requires a two-pronged approach. To eliminate the negative thinking patterns‚ there needs to be a shift in attitude along with specific visualization tools.

 

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Dr. J. Defoe

 

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Let’s Face It . . . Worrying is a Waste of Time and Money

What people worry about

Worriers can find and create all sorts of things to worry about. People worry about:
 The Economy
 Their Health
 Their Loved ones
 Their Marriage
 Making House Payments
 Losing a Job
 Gaining weight

The list goes on and on. Habitual worry creates diseases, divorces and disinterest in life.

Worry is not to be taken lightly. It is a serious contributor to poor mental and physical health and ineffective living.

When worries grown up they become anxiety, stress and suicidal thoughts.

If you are a worrier, you need to evaluate why and find ways to stop it.

What is worry?

Worry can be defined as nervously anticipating a future event or morbidly reliving a past event.

Worry is not reality. Worry is never about you’re here and now. It never has to do with what is real in your life. It always has to do with the unreal chatter thoughts in your head.

You would do well to rid yourself of the habit of worry. Worrying is a habit and it can be broken.  It wastes your valuable time, and it costs you money and life energy.

If you spent more time thinking constructive thoughts and concentrated on you’re here and now instead of worrying about the past and the future; it’s guaranteed, you’d:
 Make more money.
 Have more time
 Have more fun
 Enjoy more Peace of Mind

Worry has been defined as a state of being:
 Worried
 Concerned
 Anxious
 Troubled 
 Stressed
 Uneasy

The truth of the matter is; It’s never the issue that causes us problems.  It is the worry, the concern over the issue.

The future and the past are two places you can’t change. So why worry about them?

Glen Turner:
“Worry is like a rocking chair – - it gives you something to do but it doesn’t get you anywhere.”

Worry has also been defined as:
 A strong feeling of anxiety
 A sense of being troubled
 A general uneasiness
 A source of concern

It is a vague unpleasant emotion that is experienced in anticipation of some misfortune or a rehash of a past experience. Worry is never positive.

Why people worry

Why do so many people spend so much time worrying?

Worrying is a good way to avoid taking personal responsibility.

Notice when you worry, it is about something or someone you think is causing you anxiety. You perceive the event or the person as the source of your unhappiness.

The first step to getting rid of worry is to see you as the cause of all your feelings. It is a fact, no one can make you feel anyway you don’t want to feel.

If you’re in a constant state of worry, you are:
 Losing time
 Losing money
 Losing your peace of mind
 Wasting your life
Stop It!

Unknown:
“Today is the tomorrow we worried about yesterday.”

Worry is an emotion in which you feel anxious or concerned over an imagined issue. Common worry thoughts are about personal issues such as health, wealth, happiness, the future, the past, etc.

With real life issues, there is no time to worry.

People who are in charge of their life, seldom have time to worry.

Mark Twain:
“I am an old man and have known a great many troubles, but most of them never happened.”

Many people are apprehensive when facing the unknown future. They tend to spend their time worrying rather than handling their present life situation.

Unknown:
“Blessed is the person who is too busy to worry in the daytime and too sleepy to worry at night.”

Some people worry constantly, they worry:
 At night
 In the morning
 Before and after appointments
 In bed
 In the car
 Everywhere
 They are constantly preoccupied with the future and the past 
 They are incapable of living in their present moment

Worriers are constantly thinking about unpleasant things that might happen. They refuse to accept that worry is never real.

Remember, worry is not a reality it is always a fantasy.

People who constantly worry are generally:
 Afraid
 Unhappy
 Uneasy
 Easily agitated

Robert Eliot:
“ Rule number one is, don’t sweat the small stuff. Rule number two is, it’s all small stuff.”

Summary

You can learn how to not worry. You can stop it. Today.

There are techniques and practices you can learn to help you stop worrying.

Once you’re rid of worry, you’re free to enjoy living with Peace of Mind.

I really like this summary:

Mary C. Crowley:
“Every evening I turn my worries over to God. He’s going to be up all night anyway.”

Article Source:http://www.articlesbase.com/self-improvement-articles/lets-face-it–worrying-is-a-waste-of-time-and-money-1761145.html

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Everyone has experienced symptoms of stress at one time or another. Speaking in public, taking a final exam, planning a wedding, and many other situations can bring on stress for just about everyone. The symptoms of stress can vary, but commonly include a pounding heart, perspiration, upset stomach, headache, shortness of breath, fatigue and insomnia. Under normal health conditions these symptoms subside once the situation ends.

Psychiatrists believe there are anxiety disorders which are caused by a chemical imbalance in the brain or excessive environmental stress. This syndrome can be characterized by continual apprehension and fretting that begins to interfere with your life and relationships. When this occurs, it may be out of your control and time to seek professional help.

If you cannot help yourself from experiencing excessive, constant worry about everyday issues like work, health, school and relationships, you may have generalized anxiety disorder (GAD). Another common characteristic is frequent dread over unlikely “what if” scenarios. Seeking treatment for this condition is important, especially if it has been ongoing for several months.

Social anxiety disorder (SAD) is the term used for social phobias. If you often experience strong feelings of apprehension or even panic in social situations, or the idea of meeting even one new person typically sends you into paroxysms of dread, it’s wise to discuss these symptoms with a physician.

Some people have frequent “panic attacks,” where the above symptoms come on suddenly and forcefully. Panic attacks are a characteristic of most of these illnesses, but if you have them one or more times a day, you may be affected by panic disorder (PD).

Uncontrollable, and often irrational, angst about a specific topic or topics are called “obsessions.” Those who have obsessive thoughts may engage in repetitive activities, “compulsions,” to reduce their worry. These two symptoms comprise obsessive-compulsive disorder (OCD). For instance, a person may have constant thoughts that they are contaminated, and thus may bathe repeatedly but never feel clean. If you find yourself suffering from obsessive thoughts or repetitive behaviors that interfere with your ability to lead a normal life, a physician can offer help and hope.

Most people are aware of post traumatic stress (PTSD) as it relates to war veterans, but this condition can affect anyone who has experienced a highly traumatic event. If you are unable to keep yourself from replaying a troubling event from your past again and again in your mind, or experience frequent nightmares or even flashbacks, you do not have to continue to live with this pain alone. There are many support groups and treatment options available to help.

It is important to note that these conditions may manifest themselves differently than how they are described here. A person may exhibit symptoms for more than one of these ailments. Clinical depression symptoms can be present along with other symptoms, as these types of conditions are strongly related. Only qualified professionals should diagnose and treat these serious illnesses.

If you are diagnosed with any of the above illnesses, your counselor or psychiatrist may use a number of techniques, like positive self talk or breathing exercises, to help you learn to cope with your condition. Psychiatric medication may be prescribed to help treat the chemical imbalance in the brain. There are many different medications available, and it may be necessary for you to try several before your physician can identify the one that works best.

These conditions can be overwhelming and devastating for both the afflicted person and their family. However, with the right treatment and perhaps with medication as well, many of those who suffer from these conditions are able to lead happy, productive lives.

In the Las Vegas area, check out www.drzedek.com, an award winning psychiatrist, for help with anxiety and/or other mental health related issues. Dr. Zedek is a nationally recognized psychiatrist who is devoted to helping patients resolve issues and learn coping skills.

Article Source:http://www.articlesbase.com/self-help-articles/normal-stress-versus-anxiety-disorders-when-should-you-call-for-help-1759834.html

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Panic/Anxiety disorder is a serious mental health condition that affects an estimated 1% of the U.S. population. The fact that its prevalence has remained steady over time, points towards a strong genetic causative link for this disease. The reason it is not brought to our awareness more often is the fact that sufferers often develop an avoidant behavioral pattern that severely restricts their social presence.

There are several medical treatment modalities for this disorder, some employing pharamacologic agents (e.g. selective serotonin reuptake inhibitors or SSRI’s) and others using psychotherapy, although the most effective approach is oftentimes a combination of both.

However, this disorder can also be approached alternatively; there is a multitude of holistic approaches for counteracting the effects of the spectrum of symptoms accompanying this disorder. You may be surprised to know that acupuncture has been tried successfully in many instances. There are also herbal remedies which have been shown to reduce the severity of symptoms of anxiety disorder. These herbs can be obtained without prescription and for a very low price from popular sites such as Amazon. Such herbal treatments for anxiety are: passion flower, valerian and kava.

Other techniques focus on the behavioral modification of the sufferer, using various feedback and hypnosis techniques, which are, as we know, very powerful. Before you scoff at hypnosis-based techniques, just think that hypnosis alone is utilized in major medical centers instead of anesthesia!

Article Source:http://www.articlesbase.com/self-help-articles/panic-be-gone-end-anxiety-and-panic-attacks-1574327.html

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