Transcripts
1. Introduction: Hi, and welcome to Public
Speaking for shy people. I'm Sarah Omer, and I used to be terrified of speaking
in front of people. My heart would raise, my hands would shake, and I would do
everything I could to avoid being the
center of attention. If that sounds like you, you're in the right place. Public speaking doesn't come naturally to everyone,
and that's okay. You don't need to be loud or extraverted to be a
powerful speaker. You just need the right tools
and some gentle practice. In this class, I'll
guide you through simple strategies to
manage your fear, find your voice, and speak with more calm and confidence,
even if you're nervous. Whether you want to
speak in the meetings, give a presentation or just feel more comfortable
sharing your ideas. This class is designed
for people just like you. And don't worry. We're not
aiming for perfection. We're aiming for progress. So if you're ready,
let's get started. I'll see you in
the first lesson.
2. Understanding your shyness: Let's begin by talking
about something really important. Your shyness. If you've ever
thought, I'm just not a good speaker or I'll never be confident
in front of people, I want to stop you right there. Your shyness isn't a flaw. It's not a weakness, and it definitely doesn't mean you
can't be a great speaker. What's actually happening
when you're nervous? When you feel nervous about
speaking in front of people, your brain is trying
to protect you. You go into fight
or flight mode. Your heart races, your hands
shake. This is normal. But you're not in danger. You're just doing
something unfamiliar. Shyness versus introversion. Shyness is fear of judgment. Introversion is about
how you recharge. You can be shy or introverted, but still be an amazing speaker. Just need tools in practice.
You're not broken. You're wired differently. Being shy gives you strength. You listen deeply, observe carefully, and
speak thoughtfully. This class will help you
feel more like yourself, not someone else when you speak. When did I first start feeling nervous about
public speaking? Write it down. Awareness is
the first step toward change. You're doing great. See
you on the next lesson.
3. Mindset shifts to build your confidence: Before we dive into
the techniques, let's talk about mindset
because how you think about public speaking is just as important
as how you do it. Shift one, progress
over perfection. You don't have to be perfect. You just have to be present. Every time you speak,
you're improving. Focus on showing up,
not showing off. Shift number two, reframe the
fear instead of thinking. I'm nervous. Try
saying. I'm excited. The feelings are similar. Your brain just
needs a new label. Chef number three, speak
to help, not embrace. You're not here to perform. You're here to share something helpful, honest, and meaningful. Think of your audience
as allies, not judges. Chef number four,
talk to one person. Instead of imagining a crowd, picture one kind
supportive person. Speak to them like a friend. It makes everything
feel more manageable. Say this out loud
or write it down. I don't have to be perfect. I just have to be real. I have something worth saying. Practice that a few times
before your next talk. You'll feel the difference. You're already growing.
See your next lesson.
4. Preparing your talk the right way: Good preparation can lower your anxiety and make you
feel more in control. The trick is to prepare
in the way that works with your personality,
not against it. Step one, choose a topic
that matters to you. Start with something
you care about. It's easier to speak confidently when you're connected
to your message. Step two, structure simply. Use a basic structure. Introduction, what you're
talking about and why. Buddy, two to three main points with examples and stories. Conclusion, summarize
and share a takeaway. Step three, use
notes the right way. Bulet points are better
than full scripts. They help you stay natural
and conversational. Practice until your
outline feels familiar. Step four, practice out loud. Reading silently isn't enough. Speak it out loud, even to yourself or a mirror.
Record yourself. It'll feel weird at first, but it builds confidence fast. Step five, visualize success. Close your eyes and imagine yourself speaking
calmly and clearly. This simple mental rehearsal actually helps your
brain prepare. Pick a topic you love. Write a short one, two, two minute outline with
intro, buddy and conclusion. Practice saying it out
loud at least once today. You're doing amazing.
Let's keep going.
5. Body language and voice techniques : Don't have to be loud or
dramatic to be a good speaker. But how you use
your body and voice can help you feel and
appear more confident. In this lesson, we learn small adjustments that
make a big difference. One, use grounded posture. Stand or sit with
your feet flat, shoulders relaxed,
and spine tall. Think strong and open, not rigid and stiff. This posture helps you breathe better and
look more confident, even if you're nervous inside. Two, breathe to stay calm. When we're anxious, we breathe fast and shallow.
Instead, try this. Inhale slowly through
your nose for 4 seconds. Hold for 2 seconds, exhale through your
mouth for 6 seconds. Do this two to three
times before you speak to calm your
body and mind. Three, use natural gestures. You don't need big
theoretical movements. Just let your hands move
naturally as you speak. If you're not sure what
to do with your hands, rest them gently at your
sides or lightly on a table. Avoid crossing your arms or
hiding them in your pockets. Four, warm up your voice. Before speaking, warm up your voice with
simple exercises. Hum softly to relax your throat. Say tongue twisters slowly like red leather,
yellow leather. Try a few deep sides
to release tension. This helps your voice sound
clearer and stronger. Five, speak slowly and clearly. When we're nervous,
we tend to rush. Try this instead, pause
between thoughts, emphasize keywords. Let silence happen. It's not awkward, it's powerful. Speaking slowly gives
your audience time to observe your message and
gives you time to think. Record a 32nd video of yourself
saying a few sentences. Focus on using calm posture, slow breathing,
and clear speech. Watch it back, not to judge, but to notice what works. With practice, your
body and voice will begin to work with
you, not against you. We're doing great.
In the next lesson, we'll talk about how to
practice effectively, especially if you're
shy or anxious.
6. Practicing without panic: Practice is where
the magic happens, but only if it feels
safe and doable. Let's get started on how to practice before you
start public speaking. One, break it into pieces. Start with your enter, then beld piece by piece. Two, talk to the
mirror or your phone. Yes, it feels weird,
but it works. Looking at yourself helps you. Notice your facial expressions, catch nervous habits, get used
to seeing yourself, speak. You can also record yourself with your phone
and watch it back. Start with short clips. 30 seconds is enough. Three, use a safe audience. Ask a trusted friend, family member, even a pet
to listen to your practice. Say, Hey, can I
practice this with you? You don't have to give
feedback. Just be there. This helps you get comfortable
speaking in front of someone without the
pressure of a big audience. For schedule micro practice. Instead of a long,
stressful rehearsal, try 3 minutes in the morning, 5 minutes before bed, talking through your
outline while walking. Short frequent practice is more effective and
less intimidating. Than one big session. Five, repeat until
it feels familiar. The more familiar
your words feel, the less scary they become. You don't need to memorize. You just want your message
to feel comfortable. With repetition, your brain
says, This isn't new. I've got this. Choose one
section of your talk, just the intro or one point, practice it out loud two
to three times today. You can speak to yourself to a mirror or record
it on your phone. Every time you speak, you're training your
brain to stay calm. You're doing incredibly well. In the next lesson, we'll
talk about what to do on the actual day of your talk so you can feel more
calm and in control.
7. What to do on the big day: If you're anything like me, the day of nerves
can feel intense. But with a solid routine, you can turn nervous energy
into powerful presence. Let's walk through
exactly what to do step by step on the
day of your talk. Prepare your mindset. First, your mindset matters
more than anything. Start the day calmly. Even if you're nervous, give yourself space in the morning. Avoid rushing. Say out loud. It's okay to be nervous. I've prepared, I'm ready. Listen to music that pumps
you up or calms you down, whichever helps moth, visualize yourself
speaking and going well. Picture the audience nodding, smiling, and
connecting with you. Instead of thinking,
I'm nervous, try saying, I'm excited. It's the same physical feeling, and this tiny heft can
change your whole energy. Warm up your body and voice. Don't walk into your talk cold. Spend five to 10 minutes doing a physical
and vocal warm up. Stretch your neck,
shoulders, and jaw, do some light jumping or
shaking to release tension. Practice deep breathing
or box breathing. Inhale four, hold four, exhale four, hold four. Hum. Say tongue twisters or read your intro out loud a few
times to get your voice ready. This doesn't just help
your performance. It also helps you
feel more in control. Create a pret ritual. Create a personal ritual that tells your brain, it's go time. This could be going
to the bathroom and doing power
poses in the mirror, taking three intentional
breaths while standing still, saying a short mantra, like I bring value
just by showing up. Rituals are common
because they're familiar. They anchor you in the moment. Also, arrive early. Get familiar with
the space or check your text setup,
if it's virtual. The more you know
your environment, the less your brain will be
in fight or flight mode. During the talk, you're up
there. The nerves are real. What now? Start slow. Take your time with
your first words. Don't rush. Breathe between points, give
yourself microposes. If your mind goes blank, just pause and look down at your notes or take
a sip of water. It gives you space to recover. If you make a mistake,
smile, keep going. People will remember
how you made them feel, not whether you flopped one. Remember, the audience
wants you to succeed. On the day of your
talk, you set the tone. You can't always
control the nerves, but you can control
how you prepare. Trust your process, follow
your ritual, and show up. Not as a perfect speaker, but as a real person with
something valuable to say.
Sarah Omar, Psychotherapist
