Managing Communication Anxiety

Whether working from home or in a corporate office, the workplace is a common source of stress and anxiety. Among the countless challenges we encounter, many people experience added anxiety when faced with the task of difficult conversations with co-workers, 1:1 meetings with supervisors, or speaking in front of groups. 

Anxiety often involves feelings of uneasiness, worry, or preoccupation with perceived fear. Anxiety can cause us to have trouble focusing or concentrating. But, in most cases a healthy level of anxiety can be helpful in preparing for what we are about to do —  whether speaking to a group, meeting with your supervisor, or interviewing for a job.

When we experience anxiety when faced with interactions with others, it is referred to as Communication Apprehension (CA). It is also commonly called stage fright. But, in reality, CA is actually quite different. 

When you experience anxiety surrounding interactions with others, we refer to this as Communication Apprehension (CA). You may have also heard of this referred to as stage fright or speech anxiety; but CA is actually very different. 

CA is commonly defined as an individual’s level of fear or anxiety when confronted with either real or anticipated communication with another person or group. This definition highlights the fact we can feel anxiety when faced with real-world interactions as well as imagined interactions where we anticipate the need or requirement to engage with or in front of others. Public speaking anxiety is a specific category of communication apprehension.

Public speaking anxiety, the fear of speaking to an audience, is by far the top concern for my coaching clients. And, for some, this anxiety can be a major obstacle to personal and professional growth.

Public speaking anxiety is one type of communication apprehension, and there are two common types of public speaking anxiety:

• Stage Fright: This often refers to the experience of intense fear just before stepping onto the stage or in front of an audience. It can lead to physical symptoms and a strong desire to avoid the situation entirely.

• Speech Anxiety: A broader term encompassing the fear of speaking in various contexts, including meetings or group discussions. This type may not always trigger a dramatic response but can still hinder effective communication.

Executive communication coaching can also offer valuable insights as you work towards managing public speaking anxiety and apprehension.

Experiencing some level of nervousness when speaking in front of a group or during an important meeting is normal, but if a high level of communication apprehension is hindering your ability to accomplish your goals, there are some steps you can take to begin to think differently when faced with interactions that lead to anxiety. 

In this post, I will share a few techniques to help you manage your apprehension and anxiety while building your self-confidence and effectiveness across various professional situations. 

Manage your Self-Talk

Self-talk refers to that constant internal dialogue that runs through our minds — that mental chatter in your head that offers commentary on your feelings and actions throughout the day. We engage in self-talk naturally and automatically. This mental voice significantly influences our emotions and mood, especially in high-pressure situations like giving a presentation or facilitating a meeting. Our self-talk can either uplift us or heighten our self-consciousness.

Almost everyone experiences anxiety when faced with an unfamiliar environment or situation. But, telling yourself "I am not good at... " or "I don't know how to... " when faced with a challenging task can cause you to become overly and unnecessarily stressed about an upcoming event. 

Recognizing the power of your inner voice is essential for managing stress and anxiety. By becoming aware of how you speak to yourself, you can begin to shift your mindset and create a more positive experience in challenging situations.

Know your Symptoms

Negative, unproductive self-talk will often cause internal feelings of discomfort which can then lead to actual physical expressions of anxiety. There are several distressing symptoms associated with communication apprehension and public speaking anxiety such as:

1. Rapid heart rate

2. Increase in body temperature

3. Increased perspiration

4. Trembling hands

5. Dry mouth

6. Nausea or ‘butterflies’

Recognizing these signs and accepting them as a normal reaction to stress is crucial for individuals looking to manage their anxiety effectively. A better understanding of your symptoms allows for targeted strategies that can help mitigate the effects and foster greater confidence during public speaking engagements. For example, if you typically experience a dry mouth, having a bottle of water to hydrate before, during, and after you speak will prevent this symptom from disrupting your thought process. Likewise, an increase in perspiration and body temperature calls for dressing comfortably and controlling the room temperature when possible. 

Challenge Defeating Thoughts

The experience of distressing symptoms is often the result of how we are thinking about the event. Negative thought patterns can worsen anxiety, making it harder to perform when speaking in front of others.

You can challenge disruptive self-talk by turning negative thoughts into positive affirmations. Believe it or not, this can be a game changer. Here are a few techniques to try:

• Awareness: Start by noticing your negative thoughts. Jot them down to begin to identify common patterns.

• Challenge those thoughts: When you notice a negative thought pattern taking shape, ask yourself, "Is this thought based on reality?" This helps you identify and correct faulty thinking.

• Affirmations: Replace negative thoughts with statements that promote confidence and reassurance. For example:

  • "I am well-prepared."

  • "I can handle this."

Practicing these techniques regularly helps to create a more positive mindset, paving the way for successful public speaking experiences. For more guidance on challenging negative thoughts, see my post on limiting beliefs to learn where our negative thoughts originate.

Visualize Success

Picture yourself delivering a successful presentation. Imagine yourself stepping onto the stage, confident and ready to deliver a successful presentation. Take a moment to close your eyes and visualize the scene. Picture the audience smiling, leaning forward in their seats, eager to hear what you have to say.

Feel the surge of confidence as you stand tall, your body language open and engaging. Your voice is steady, and each word flows effortlessly. You can almost hear the applause at the end, a warm acknowledgment of your hard work.

Now, think about the questions that might come your way. Instead of feeling anxious, envision yourself responding with clarity and poise. Each interaction feels like a conversation with friends, where you share ideas and insights comfortably.

The practice of visualization not only boosts your confidence but also helps ease any nerves. Visualization can have a powerful impact on your mindset. Spend a few minutes before your speech imagining the audience's positive reactions, your confident body language, and how you’ll handle questions with ease. Taking just a few minutes to yourself before a speaking event can help you embrace the power of positive thinking. 

Seek Help

Online courses and communities can be very useful in helping you work through issues related to communication anxiety. The information in this post is in no way intended as a substitute for professional therapeutic advice or a medical diagnosis. If your communication apprehension is preventing normal, everyday functioning, you should seek help from a psychological professional who specializes in anxiety disorders. These individuals are well qualified to help you navigate any anxiety related emotional and psychological difficulties you might be experiencing and help you begin to build coping strategies. 

Executive communication coaching can also offer valuable insights as you work towards managing public speaking anxiety and apprehension. Coaches can help you get to the root causes of your anxiety and offer you tailored strategies to help reduce anxiety. 

Communication coaching can also increase your confidence as a speaker by helping you sharpen your ability to convey complex ideas clearly and persuasively. The right coach can also help you learn to adapt messages to specific audiences, improving your ability to resonate with stakeholders, colleagues, and clients. 

Honing communication skills through coaching not only boosts confidence but also positions individuals as leaders within their organizations, opening doors to new opportunities and challenges. Embracing executive communication coaching is not just about learning to speak; it’s about mastering the art of influence and connection in every professional interaction.

Communication apprehension, whether it presents as stage fright, speech anxiety, or general unease in interpersonal situations, is a common challenge in both personal and professional life. While some level of anxiety can be helpful, excessive communication apprehension can hinder personal and professional growth.

Managing your anxiety is the first step in mastering the art of influence and connection in professional interactions. Strategies like managing self-talk, recognizing physical symptoms, challenging negative thoughts, visualizing success, and seeking help from professionals like therapists or executive communication coaches can significantly help in managing and reducing anxiety. 

Building effective communication skills, enhancing emotional intelligence, and fostering strong relationships are key outcomes of addressing communication apprehension, ultimately positioning you as a confident, influential leader. 

Interesting in learning more about communication coaching? Book a free discovery call today!