Jan 6, 2016 4 min read

Happy 2016! Obviously, I’m not a mathematician! I planned to celebrate our 10th column year of 2015 by repeating one vintage column monthly. My daughter pointed out my error. The first column ran in January 2005, making 2015 my 11th full year of columns. In honor of our 12th year, here is one from February 2006.

Q: Something’s wrong with me. When I have to get in front of the class to give a report or even when I get called on, my heart starts to beat real fast and I feel like I’m going to throw up. I’ve always been shy, but this is new. The last time it was hard for me to breathe, like I was choking or something. Then yesterday I felt like this and I didn’t even need to speak in class. I had to go to the nurse’s office and lie down because this fear came over me so bad. What’s wrong with me?

14-year-old female

Mary Jo’s response: Fear of public speaking is a very common phobia (fear). In fact, being afraid to speak in front of a group has been rated the number one fear in America. Some people call this fear stage fright or performance anxiety. What you’re feeling could be a panic attack. A panic attack can happen without any reason or in response to stress. Panic attacks are also fairly common. The physical signs you’re experiencing are your body’s way of trying to escape the situation. As terrifying as they can be, these signs simply mean your body works. The key to easing this situation is mental. Learning to recognize the signs your body gives you and practicing relaxation can help ease your stress.

Panic attacks may include any of the following:

• Rapid heartbeat

• Sweating

• Trembling or shaking

• Difficulty breathing or a feeling of choking

• Nausea or abdominal distress/cramping

• Feeling dizzy, unsteady, lightheaded or faint

• Fear of losing control

• Fear of dying

• Numbness or tingling sensations, especially in fingers and toes

The good news is that people who experience panic attacks can deal with them successfully. Seeking help is a good first step. You could start with your counselor at school. wDon’t hesitate to ask for help.

You can also ease your fear of speaking in public by trying a few hints.

Always prepare for your speech carefully.

2. Come up with three or four points you want your audience to remember and create your speech around those points.

3. Practice your speech. It may help to give your speech to family or friends. You can also practice in front of a mirror or record your speech.

4. Know your audience and your room. Arrive early to stake out the situation.

5. Prepare a safety net – like a personal story you’re comfortable telling – in case you forget what you want to say.

6. Remember the old teacher adage: Tell ’em what you’re gonna teach, teach ’em, and then tell ’em what you taught. Frame your speech in this manner to keep yourself organized and focused.

7. Reduce your fear of your audience. A few hints: Make eye contact with a few of your attendees or look above them at the tops of their heads or at their noses.

8. Slow down, smile and remember to breathe. Take a few moments alone to relax before your speech.

9. Remember that most of your audience is also hesitant about public speaking. An audience wants you to succeed and be interesting.

Good luck!