How To Communication Apprehension can be overcome.
Communication apprehension is a fear of communication with one or more other people.Communication apprehension isn't just about speaking in front of a group, unlike the fear of public speaking.During one-on-one conversations, this fear can arise.Communication apprehension can range from being nervous about speaking in front of others to having a full-blown panic attack.If you don't overcome your fear, you may avoid raising your hand in school, never share your ideas at work, or have limited social interactions.You can start using your voice by learning how to move beyond speech anxiety.
Step 1: Point out your fears.
You have to figure out what scares you before you can overcome your communication apprehension.An anxiety hierarchy will help you understand your fears.A list of situations where the anxiety is felt is the beginning of an anxiety hierarchy.The one situation with the highest level of stress is ranked after the list is complete.The final list is usually between 10 and 20 items and it doesn't bother you to the one situation that gives you the most anxiety.An anxiety hierarchy for talking to your boss might look like this: Say hello to the boss in the hall, then talk to her in her office about a negative situation, and then ask her a direct question on the spot.
Step 2: Make a list of ways you can face your fear.
It is better to break down what is making you fearful and take small steps to overcome it than to ignore it.If you are afraid of being in front of an audience, make an effort to speak up at a meeting with a small group of other employees.Work your way up to larger groups.If the fear is related to speaking in front of strangers, a first small step could be as simple as making a call to a wrong number.Start a conversation with a stranger at a coffee shop.
Step 3: Imagine what it would be like to be in that situation.
If you don't want to speak up in class, imagine yourself doing it.If you want to speak up without fear, you need to practice how you would handle the situation and prepare as much as you can.The situation that is intimidating can be practiced and played with.It is almost second nature to talk about a subject if you are familiar with it.This will help you remember the topic.You can focus on the topic instead of the audience if you feel confident in the subject.You don't want to completely ignore the audience since you need to be aware of their reactions, but you should focus on your mastery of the topic.
Step 4: As needed, use relaxation techniques.
This would include methods discussed in the article.You are likely to experience anxiety when you are imagining your fears.You have learned how to return to a state of calm.The situation will not affect you as much over time.
Step 5: Try one of your fears.
Don't wait to speak in front of a group until it's critical to your job or school life.Don't worry about messing up the big speech, just give yourself time to succeed and make mistakes.Try to work with your fear instead of hiding it.Negative self speak is almost always worse than what the audience is thinking when you try to hide the fear.You don't need to like public speaking to be successful.
Step 6: You are not alone.
Up to 26% of Americans have some level of speaking anxiety.Many of them report that they are more afraid of public speaking than death.It is very prevalent in elementary school-aged children.Communication apprehension can be a result of genetics or a personality trait.
Step 7: What is the worst thing that could happen?
You might be making a bigger problem out of the worst case.Take into account what you expect to happen.If you have been exaggerating the power of your fear, you may start to notice that the repercussions that you are worried about aren't that bad.Regardless of how one interaction goes, it is not going to make or break anything.One mistake will not ruin your life or health.If you are afraid of speaking in front of strangers, there is a good chance they won't remember what happened for a long time.You might never see your audience again.
Step 8: Don't see failure, see success.
If you want to be successful, you need to define what success means to you and acknowledge that using your voice is a win over fear.Most of the people listening to you report some level of speaking anxiety.It is brave to make a speech or communicate with others.
Step 9: Take a stand against your negative thoughts.
It is possible that what you are thinking is worse than what the audience is thinking.It will only make things worse if you talk like that.Think thoughts that are positive and realistic.What would a friend say about my thoughts?I don't know what evidence I have that this is true.This is not true, what evidence do I have?How many times has this happened?Is my thinking based on how I feel?
Step 10: When you are anxious, breathe deeply.
When you have anxiety, you may breathe too shallow, focus too much on your breathing, or attempt to take on too big of breathes to get the oxygen you need.If you feel like you are going to hyperventilate, try Co2 Rebreathing.Hyperventilating occurs when your Co2 level is low.As you breathe, hold your hand over your mouth.Take the Co2 out of the hand and put it back into the body.It's good to deep breathe.The easiest way to start an exercise is by sitting in a chair with arm rests.Take a deep breath through your nose.Slowly over a count of 7, release through your mouth.For 10 sets of in and out breathes.
Step 11: Gain knowledge of progressive muscle relaxation.
The exercise is very simple.You sit in a chair or couch and contract and relax each muscle group in your body.Begin by touching your toes.Take a few seconds to notice what the tension feels like.Take in the feeling of released tension by relaxing your toes.Go to another set of muscles.You may want to do a more formal exercise.You can do the exercise with music.
Step 12: Try out guided imagery.
If you want to do self-guided imagery, you can either record yourself reading a sample scenario or find a recording that works for you.One example of self-guide imagery you can record is describing your own special place with all of your senses.A visual image will be triggered by just listening to the recording and describing this special place in enough detail.Tell us about the sensations you feel around this special place.You can download a script to record if you can't come up with your own script.
Step 13: Relax with a calming mantra.
This process would begin with choosing a simple yet meaningful mantra and then following relaxing techniques as you focus and recite it.You should find an object that you can focus on while you recite the mantra once you have one.Do the exercise in a safe place where you are free to focus on your posture, being tall and strong.As you repeat your chant, you will be able to relax and focus on breathing.
Step 14: You can see a specialist.
Communication apprehension and other forms of social anxiety can be treated by someone with experience.This shouldn't be a last-ditch effort.If you want to discuss your anxiety with a therapist or counselor, you should also work on many of the self-help strategies listed in the article.The level of anxiety you experience can be diagnosed by a specialist.If you are straightforward with your provider, he or she will be able to assess your problem.