Social anxiety comes in many different forms with a wide range of different trigger situations which provoke the anxiety or panic attack. But one of the more common problems is the need to speak in public. Whether in the office or some other place where "others" will listen to you speak, this provokes anything from slight nervousness to paralyzing fear. Some will experience insomnia in the build-up to the "big day", others will physically shake, their brow will break out into sweat, and their voices will tremble. It's a sad sight to behold. Although medication can and does help, it's far better to try overcoming the problem yourself. Let's start with the obvious. Never refuse the chance to do it. The more you give into the temptation to avoid speaking, the worse your fear is going to get. This is something you have to face and overcome. That said, you don't have to book the largest local venue and invite hundreds to listen to you. This is something you solve with slow and deliberate steps, aiming to plant the first seeds of confidence and then encourage them into life.

Whatever it is you are to speak on, you have to know and understand the content. People tend to go off topic when they are uncertain of which points are genuinely important. The more you reduce the chances for error, the better your performance is likely to be. So get organized. Plan exactly what you want to say. If you are proposing to use Powerpoint or something similar, get the slides prepared early and practice with them. The more you rehearse, the less nervous you will be. Yes, it's a bit of a cliche. But practicing the whole really does make the delivery perfect. But don't just stand in front of a mirror in your bedroom. Get some friends to come and listen. Trust them to offer constructive comments. Learn from their reactions. If you have to stand without the benefit of anything convenient on which to put notes, there's nothing wrong with holding a set of cards in one hand. Even top professional do it to ensure they don't miss out anything important.

Now comes the biggest challenge. No matter how well you know your material. No matter how well rehearsed you are. You will never do well unless you relax. It's at this point people are tempted to reach for the Xanax. You must resist. There are some simple deep breathing exercises to clear your head and relax tension in the muscles. Some benefit from visualization exercises where they mentally walk through the presentation, staying calm and emerging successful. If you trust in yourself and are prepared to recognize when you have been successful, there's no reason why you should not overcome your fears without having to rely on Xanax. There are nonprofit groups in most cities to help you. Doctors can refer you to counselors. Remember, nervousness is natural. With just a little courage and a positive attitude, you can become a good public speaker.