Speak Up—Speak Out—Expose Yourself (Overcoming the Fear of Public Speaking)

Fears and phobias can have so much influence over our lives that they restrict us from actually experiencing life as demonstrated by Trina Braxton on the hit reality television show Braxton Family Values. As Trina’s hypnotherapist, I helped her conquer her fear of birds. However, the most common phobia of all is the fear of public speaking. That’s right—what we’re most afraid of is each other. Specifically, others’ opinions of us.

Glossophobia, also known as the fear of public speaking, is a form of communication anxiety. It’s closely related to performance anxiety since it is based on how others will judge you in a public setting where the focus is on you. Symptoms can range from a little apprehension to overwhelming panic. Let us explore the essential difference between fear and phobia. If you are able to manage your speaking engagements with mild symptoms such as nervousness or over preparation, you are experiencing fear. However, if you are suffering symptoms such as sweating, increased heart rate, dry mouth, difficulty breathing, or feelings of extreme dread—like you are about to die—you are experiencing a phobia.  

Fear of public speaking is often linked to low self-esteem and low self-confidence and can become a self-fulfilling prophecy as it holds you back and causes you to miss opportunities. Some common examples are refusing to give a speech, demonstration or presentation that would benefit you; not voicing your opinion when you have the correct answer at school or a good idea at work; declining a job opportunity because it would mean presenting in front of others. Long-term outcomes can include a diminished career, frustration, depression, and even unemployment.

Fortunately, there is a solution that can help minimize your panic.

Systematic Desensitization is a hierarchy technique used to treat fears/phobias based on behavior modification. This is the method that I successfully used to help Trina Braxton conquer her phobia.  This therapeutic technique can drastically reduce anxiety and enable you to do that which you dreadfully fear. The first step in overcoming is to establish a list consisting of three panic scenarios. Next, rank the anxiety from least to most fearful.

An example of a Glossophobia hierarchy might be:

1.      I practice for my speech at work by talking into my mirror with tranquility and confidence.

2.      I practice for my speech at work in front of family or friends with tranquility and confidence.

3.      I present my speech at work with the tranquility and confidence that I have demonstrated through rehearsal.

As a counselor and hypnotherapist specializing in the field of clinical and metaphysical hypnosis, I can tell you that the panic you are experiencing in regards to your fear has been conditioned by the conscious mind and believed by the unconscious mind. “Conditioned” means that we have learned it through repetition. The more you tell yourself that you are afraid of speaking in public, the more you will believe it.

Fortunately, there is a way to reverse the process by counter-conditioning through systematic desensitization using the hierarchy that you have created.

Systematic Desensitization consists of three important procedures:

1.      Progressive relaxation

2.      Realistic anxiety hierarchy

3.      Combining relaxation such as meditation or hypnosis with the situations described in your anxiety hierarchy

I always encourage my clients to create an affirmation and visualization of empowerment to use while completing the desensitization process in meditation or hypnosis. Affirmations and visualizations are also a form of conditioning, meaning the conscious mind is telling the unconscious mind what to believe. Coping mechanisms such as hypnosis or meditation to induce relaxation must be used in conjunction with desensitization since it is impossible to experience anxiety and relaxation at the same time.

Begin your relaxation process by finding a quiet, comfortable place to sit, recline or lie down. Close your eyes and focus on peace flowing throughout your body. State your affirmation and keep your thoughts on it. Focus on particular muscles within your body. Begin with the toes—telling them to relax and slowly move up your body, giving each muscle group permission to let go of tension until you have reached the scalp. By now, your affirmation will be fading, sinking into your unconscious mind.

Hold onto this tranquility and begin introducing your least fearful scenario from your hierarchy:

1.      See yourself practicing your speech in front of the mirror. Once the dread peaks, bring back the affirmation and visualization. Wait until the process works and you are calm and confident, then go on to the next level of the hierarchy.

2.      See yourself presenting the speech in front of friends or family, once the dead peaks, bring back the affirmation and visualization. Wait until you are calm and confident then go to the most fearful level of the hierarchy.

3.      See yourself arriving at the building with your notes in hand; walking to the podium; looking out at the audience of dozens of people who have come to hear a self-possessed, bright and engaging person speak. Use the exact same process—let the fear peak, then relax yourself and bring back the affirmation and visualization.

Once you have completed the desensitization process, allow yourself to remain in a calm, safe emotional state for a moment before counting from 1-5 to bring yourself to full alertness.

Now that the desensitization process has concluded, it’s time to introduce exposure therapy. Exposure therapy means just that—you expose yourself to the real world, doing some of the things that frighten you. It’s therapy because you do it by choice. Once you have a little practice, such as your mirror, you can begin doing this at work. The important things are to make the decision that you will take control of your fear, to start small and gradually increase exposure, and to always remember to use your affirmation and visualization for empowerment as you find yourself needing the comfort.

Whatever your fear may be, take your power back from the panic that is holding you hostage. Reclaim self-esteem and self-confidence and let everyone hear what you have to say…

Speak Up—Speak Out—Expose Yourself!

Free Yourself From the Bondage of Pain

Free Yourself From the Bondage of Pain

By: Dr. Tammy Hunter

Imagine, if you will, a pain-free day—every day! If you are suffering from physical pain, as a result of disease, injury, or the accumulated burdens of age, help is on the way. Body Syndromes is a metaphysical concept that allows us to contemplate the connection between emotional/psychological stress and physical pain. Stress and pain are closely intertwined.  By becoming conscious of how the two are linked in your life and taking control of their influence on each other, you can drastically reduce any negative effect!

Metaphysics draws upon the insights of traditional philosophy and the metaphysical sciences and extends beyond them in search of general principles that help us to understand, predict and even shape human feelings and experiences.

As humans, we absorb messages metaphorically. The Body Syndromes concept supports this theory. This approach states that when the conscious mind receives stress, the unconscious mind processes it metaphorically.

Examples of Body Syndromes include:

·         Eyes: not seeing things clearly

·         Shoulders or back: carrying burdens

·         Digestion: unable to digest life or particular experiences

·         Legs: trouble moving forward

·         Feet: not feeling grounded

As a counselor and hypnotherapist specializing in the field of metaphysics, I work from a basic but powerful premise: that all things in our existence are created by the mind, including our pain! Pain Management begins by taking responsibility for the stress and anxiety in your life and how it might be manifesting in your physical body.

Another metaphysical concept to explore is the meaning of the parts of the human body. The right side of the body, for example, is said to be masculine, and the left side feminine. Using the list above, if an individual is suffering from leg pain on the left side of the body, he should inquire as to where in his life he is having difficulty moving forward. Subsequently, he might explore the possibility that there is a concern regarding a female in his life, or a need to develop or pay attention to feminine energy such as intuition, wisdom, or knowledge.

In addition to understanding the powerful connection between the mind and body, hypnosis can be very beneficial and effective in breaking the cycle of pain. Numerous studies have shown that the majority of participants suffering from chronic pain obtained substantial relief from hypnosis.   

In my practice, I assist clients in overcoming pain through hypnosis. What is hypnosis? Hypnosis is a heightened state of awareness, allowing you to become more open to suggestions or commands because the conscious portion of the mind has temporarily closed itself off, as in sleep. Once that is done, you are then able to focus on relaxing and disconnecting from the painful area of the body.

Dr. Tammy’s tips for relieving pain:

1.      Identify the pain and the possible link to the pain.

2.      Meditate for at least 15 minutes.

3.      During meditation, isolate the pain within your body.

4.      Assign it details such as a color, shape, or even a name.

5.      With chronic pain, visualize the entity exiting your body, even being pulled out of your body. With acute pain, envision the inability to feel your agony by creating a numbing sensation surrounding the suffering, such as an icepack applied to the hurt area.                                                                                           

Repeat these steps as often as needed for pain relief. It may take a little time to learn the knack of it, and we all improve with practice. It is also important to remember that since we are physical beings, physical pain is a part of life, often a very useful one. Pain gives us information about our health and habits, whether it be signs of disease or the fact that we are overdoing our exercise regimen. Even so, once you have listened and understood the message of pain, there is no reason to keep suffering, as so many do.

A positive emotional life can drastically affect one’s physical life, and vice versa. To optimize your experience of being “in a body”—able to enjoy all the pleasures of motion and the senses—create a personal affirmation to use such as “I am free of pain” and then repeat it often.

Do not let emotional or physical pain have control over your life anymore. Reclaim your power. Once the moment of relief comes, remind yourself that the existence of a pain-free life is what you deserve. The time has come to Free Yourself From the Bondage of Pain!

Always consult your medical doctor before starting any pain management regimen.