Phobias Panic Attacks - Simple Steps To Stop Fear Of Public Speaking

Do you suffer from Phobias Panic Attacks? Firstly, it is important to establish the difference between anxiety and fear. These terms are used interchangeably but they are quite distinct. Anxiety is a vague feeling of impending doom precipitated by either an internal or external stimuli. Fear, on the other hand, is terror felt from an identifiable external stimulus which poses as a genuine threat to the person. For example, the feeling that somebody "might" be following you without having actually seeing somebody is anxiety. On the other hand, the feeling from being followed by an individual carrying a gun is fear.

Anxiety is positive in that it serves as a motivator for the person to do better. For example, the anxiety of failing the final exam is beneficial as it prompts you to study hard and prepare to avoid failure. Having said that, anxiety for some people can be serious and exaggerated to a point where the quality of life is lowered, preventing him or her from performing day-to-day activities in life. This is true in the case of panic attacks wherein the person experiences stress and panic levels to the level where all body processes go awry. Despite the stated distinction of anxiety and fear, quite a few people with anxiety disorders have accompanying phobias panic attacks, which is referred to as actual but illogical, intense, and persistent fear of a specific thing.

Panic attacks develop into phobias panic attacks due to the fact that the person constantly avoids being outside in case the attack is triggered there. This forces them to stay indoors where they are able to control the attacks much better. In fact, fifty percent of the people with panic attacks have agoraphobia or fear of places or situations where escape could possibly prove challenging. Another type known as social phobia is characterized by fear brought about by performance situations. In both types of phobias, ability to normally socialize is severely impaired. This is especially true when you have to perform in front of a crowd including delivering speeches and public speaking.

The situation is not hopeless, and the following are effective ways to eliminate the intense anxiety from public speaking:

1) Desensitization. You can gradually become accustomed to public speaking by practicing initially with a small group of audience, increasing their number until you have a crowd similar in number with the actual audience. You are start practicing your speech in front of just one person and gradually increase the numbers to five, ten, twenty and so on until you have overcome the phobias panic attacks.

2) Decatastrophizing. Stop asking yourself the "what if" questions. Instead, start telling yourself "so what"." For instance, you have to do without the "what if I forget my lines" which can trigger your panic attacks. You can tell yourself instead "so what, I'll just take a look at my cue cards.Rather than thinking "what if somebody laughs at me," use the mentality of "so what, I might have said something funny, I'll just continue."."

3) Relaxation techniques. You can learn numerous relaxation techniques to use prior to you deliver your speech. You can start to go through these steps while you practice your speech to ensure they will work. Examples of relaxation techniques are breathing, guided imagery, and progressive muscle relaxation techniques.