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How to Overcome Public Speaking Anxiety - Unburden Yourself with EFT
Category
- Trial
- EFT
Author
- Lumen
I've had a deep fear of speaking in front of people since I was young. Especially when it came to giving presentations, my heart would pound violently, my voice would tremble, my mind would go blank, and I wouldn't be able to remember what to say. I vividly remember a time in high school when I was presenting a book in front of my classmates, stuttering and sweating profusely, and couldn't finish. I could hear them giggling, and I felt so pathetic and shabby. Since then, whenever I have to speak in front of people, that memory comes back to me and I start to feel anxious. I'm always driven by the need to be perfectly prepared, but when the moment comes, my heart races and my throat goes dry. Even when I know the material well, I'm so afraid of not being able to speak properly that I avoid speaking opportunities. I want to break free from this anxiety.
The presentation anxiety you're experiencing now is an emotional reaction strongly linked to a specific event in your past. EFT is an effective method to help you overcome anxiety and tension by identifying the source of these emotions and restoring balance to your body's energy system. Try EFT yourself using the manual below.
EFT Personalized Manual: Overcoming Presentation Anxiety
Step 1: Define the Problem and Measure its Severity (SUDs)
Step 1: Define the Problem and Measure its Severity (SUDs)
First, clearly define the issue you want to address (the MPI, or Most Pressing Issue). In this case, it's "speech anxiety." Next, measure the intensity of your feelings when you think about your speech anxiety on a scale from 0 (no anxiety at all) to 10 (extreme anxiety). This is called the Subjective Units of Distress Scale (SUDs), and it serves as a benchmark for assessing the effectiveness of EFT.
Step 2: Say the Setup Statement
EFT uses preparatory phrases to address "psychological reversal." Psychological reversal refers to the phenomenon in which our unconscious resistance impedes the healing process. These phrases help us acknowledge the problem and fully accept ourselves.
Opening Phrase: "Even though I have this problem, I deeply and completely accept myself."
(Even though I have this problem, I deeply and completely accept myself.)
(Even though I have this problem, I deeply and completely accept myself.)
It can be applied specifically as follows:
Preparation Phrase 1: "Although my heart races when I speak in front of people, I accept myself deeply and completely ."
Preparation Sentence 2: " Although I'm anxious because of the memory of a presentation I botched in high school, I deeply and completely accept myself ."
Tapping Method: While saying the phrase above out loud three times, gently tap the fingertips of the hand shown below with the fingers of your other hand.
Step 3: Perform the Tapping Sequence
Now, focus on the specific emotion or memory that triggers your anxiety and gently tap the acupressure points on your face and upper body. This process will release any blockages in your energy system.
Tapping Method: Gently tap each point with your finger 7 to 10 times, following the order shown in the diagram below. While tapping, repeat a short phrase (reminder phrase) that brings to mind your anxiety.
Tapping order and example phrases
•
Eyebrow Bangs: (Eyebrow) "Presentation Anxiety"
•
Side of the Eye: "Heart-pounding anxiety"
•
Under Eyes: "My voice is shaking."
•
Under the nose: "Feeling like my hair is turning white"
•
Chin: (Chin) "The shame of that time"
•
Collarbone: "I feel like I can't breathe."
•
Armpit: (Underarm) "This anxiety"
•
Jeong Su-ri: (Top of Head) "Presentation Anxiety"
Step 4: Reassess and Iterate
After one session, take another deep breath and re-evaluate your initial anxiety intensity (SUDs). If your intensity has decreased from 5 to 2, modify your preparation phrases to focus on "remaining presentation anxiety" and proceed with tapping again.
Preparatory phrase for the remaining issue: "Although this anxiety still remains, I deeply and fully accept myself."
Repeat this process until your anxiety intensity is 0 or 1.
Step 5: Cultivating Positive Statements with the Choices Technique
After negative emotions have subsided, it's the process of "planting" new positive emotions or behaviors. This allows you to choose confidence and peace over past experiences that made you anxious.
Choice Phrase: "Even though I get nervous in front of people, I choose to speak calmly and confidently."
Choice Phrase 2: "Even though my mind goes blank, I choose to let the words flow freely."
Repeat the tapping, saying positive phrases like the ones above. This process helps create new neural circuits in your brain, helping you respond positively in future presentations.
