I havea panic attack / get deeply anxious when presenting

[u/Rare_Somewhere8996]

Due to my past (abuse/various other) i have social anxiety at 31.. I have a stable job and regularly (is supposed to be regualr) have presentations.

Everytime I present, my mind goes blank i have heart palpitations and dissociate.

I am taking the steps to get better, exposure therapy in small doses and a therapist but I feel like sometimes people may think I am faking it, or judging me for it.

I feel like I yo-yo between thinking It is ridiculous and telling myself to get a grip and being kind to myself.

[u/FinalBlackberry]

You can get a beta blocker. It stops the adrenaline spikes. I don’t have social anxiety but don’t like speaking in
front of large crowds. Helps every time.

[u/Safe_Cow_9193]

Talk to your GP about the possibility of prescribing you beta-blockers to use before your presentations, and I am saying this as a physician. Beta-blockers make your heart beat slower, can relieve palpitations, and reduce the physical symptoms of anxiety. Also, have you considered any psychiatric meds? They can work wonders!

[u/justjack-nodaniels → u/Safe_Cow_9193]

I second beta blockers! They're literally nicknamed "Public speaking pills".

I was recently prescribed them to address the physical aspects of my anxiety. I started them because while I'd been able to get control/relief from my psychological side of things, physical manifestations were making it feel like I was at square 1.

I taken them daily and have literally never felt so peaceful in my own body.

[u/BodaciousVermin]

Have you heard of Toastmasters? It's an international organization with chapters all over. These chapters are typically very welcoming, and the entire Toastmasters program is designed to coach for better speaking/presentation skills. Do a little digging, and I'll bet that you find something that works for you.

[u/lilsassyrn]

Get an RX for propranolol

[u/Additional-Neck6303]

Have you read the book "Think Fast, Talk Smart"? There is also an audiobook, and a podcast (Think faster, talk smarter). It may help 😊

[u/Away-Caterpillar-176]

Do you have a friend's (or just friendly faces) in the contexts you present in? A woman in my department was presenting for the first time and it was really obvious once she started talking how nervous she was. I made it a point to make eye contact with her for her entire presentation, and knod along even though the topic was honestly over my head. I just knew as the other woman around her age in the room, id be less intimidating. I complimented her after and she thanked me because she definitely knew I was intentionally the friendly face to settle on. You could ask someone to be your friendly face. Have them sit at the front of the room and just be there to knod at you when you panic. I think it really helped

[u/babydoll17448]

I found a book at the library that showed one how to improve their public speaking and I took it home to garner some ideas. It really worked wonders and I am comfortable presenting in public now.

I’ll share with you the few pointers I learned that made such a huge difference, if that’s okay.

1. Write out your entire speech on paper.
2. Practice reading it out loud in front of a private mirror like your bathroom, with a smile, and looking right and left towards your audience.
3. Repeat it over and over until you can practically say it from memory. The words will go from halting to smooth and confident. Do it for an hour.
4. Write out flash cards to hold in your hand to remind you of the important points so you don’t forget them.(Bring them up with you during the

presentation).

The best public speakers start out and end with a joke, so that’s something to strive for in the future, too.

Good luck, you’ve got this!

[u/Kind_Job5474]

Public speaking is one of the biggest phobias out there. You are not alone. This is a thing lots of people struggle with.

Good for you for trying to work through it!

Beta blockers would help if you’re open to meds.

Breathing and grounding exercises can be a big help. Look up square breathing and grounding exercises. Being in touch with how and where you feel stressed will help. Some people build a tactile toolbox - A cotton ball with lavender oil, a fidget toy, a picture that brings you peace, (weirdly) extra sour candy.

I don’t remember where I heard it, but it’s stayed with me, “an anxious mind cannot exist in a calm body”

Practice relaxing your body when you don’t have to present so you can access the tools when you need them.

[u/FoxEatWorm]

You’ll be all right trust me things could be a lot worse… I just recently found out that I was brutally tortured and God knows how far it went when I was little and I always knew something happens, but I got curious and finally for digging because something happened the other day found the box it had pictures and evidence and testimonies, and I was so taken back by it. I still don’t really feel like I’m in this body anymore..

I guess the thing that made me wanna post is that I have always had these strange reactions to things that don’t make any sense to people that I care about the most and I never understood it and now that I know it’s even worse because I can’t really explain this it’s like I could. I tried a little bit, but I can’t have them see that.

I think I’m destined to have a fucked up mind that I can’t really be fixed because it’s the smallest things and I don’t know it must be because of what happened but it’s snowballs and like a panic and then it turns into a full-blown adrenaline meltdown until I’m literally in shock
I don’t know how to fix it so I just accepted I guess
I don’t know

Anyway my hand is all messed up. I feel like I’m probably gonna lose it or something. It looks like it gangrene from a Simp from a small cut too… I don’t know but you sound like you’re really trying and you sound like you understand what it is and what you need to do. Just don’t hang around with people like me because as much as I wish I could help people … I definitely can’t…