What is Communication Apprehension?
It’s normal to feel a bit of anxiety when speaking or writing. Communication apprehension is essentially the fear of being judged by others. This fear, whether it is real or just perceived, triggers physical responses, resulting in discomfort known as, including symptoms like sweaty palms, trembling, butterflies in the stomach, and dry mouth. It is a common but challenging issue that many individuals face. Fortunately, there are strategies to overcome this apprehension.
5 Ways to Overcome Communication Apprehension
Communication apprehension is not just another word for speech anxiety, nor is it limited to public speaking. It can occur in various contexts, for example when entering a room at a holiday party. Below are some practical solutions to help you manage and overcome it.
1. Creative Visualization
Use positive visualization in a creative way to imagine successful interactions, like giving a speech or meeting new people. This technique, common in sports training, can boost your confidence. The book Psycho-Cybernetics, authored by Maxwell Maltz, teaches the art of achieving goals by visualizing positive outcomes. It explores how the mind can be harnessed for success through positive mental self-imagery and goal setting.
2. Positive Self-Talk
Transform negative self-talk into positive affirmations. Instead of dwelling on what could go wrong, focus on your preparation and capabilities. Positive results come from a positive goal focus. To see positive goals, one needs a realistic and adequate self-image that recognizes these goals are possible and consistent with oneself.
3. Strong Body Posture
Body language can affect how we see ourselves. Shift attention to your posture. Among various stances, the ‘superhero pose’ stands out. This pose helps boost confidence. Use it before the possibility of experiencing communication apprehension. It can bring on a physiological change in only 2 minutes.
- To assume the superhero pose:
- Lift your chin.
- Expand your chest.
- Rest hands on the hips.
- Stand with feet apart.
4. Breathing Exercises
- A great way to calm down is the 4-5-6 breathing technique:
- Take a deep breath out through your mouth, making a “whoosh” sound.
- Close your mouth and breathe in quietly through your nose, counting to four in your head.
- Hold your breath and count to five.
- Breathe out again through your mouth, making another “whoosh” sound, but this time do it for six seconds with one big breath.
- Repeat this process three more times for a total of four breaths.
5. CBD for Communication Apprehension
One popular botanical compound that has been studied in scientific trials that demonstrated the reduction in stress related to communication apprehension is Cannabidiol (CBD). A study titled “Cannabidiol Reduces the Anxiety Induced by Simulated Public Speaking in Treatment-Naïve Social Phobia Patients” published on the National Center for Biotechnology Information (NCBI) website found that CBD can reduce anxiety related to public speaking in individuals with social phobia.
If you’re looking for a reliable source of high-quality CBD products, consider Charlotte’s Web. We offer a range of CBD in different forms that can be a valuable addition to your communication apprehension management toolkit. These products are created with quality and effectiveness in mind, providing a potential solution to provide a sense of calm in various social situations.
It is Possible to Overcome
Managing communication apprehension is possible with practice, the right tools, and CBD has shown the potential to help. Whether you’re struggling with public speaking or anxiety in everyday communication, there are strategies to help you overcome your fear. CBD, as supported by scientific research, is a promising option to reduce occasional anxiety related to social interactions. By implementing these solutions and considering CBD products from Charlotte’s Web, you can take steps towards more confident and effective communication. Remember, with dedication and the right resources, communication apprehension can be mitigated and ultimately resolved.