Is there a fail proof way to stop panic attacks during public speaking?

Hello, it sounds like you have been struggling with social anxiety for some time now. It can at times feel embarrassing during times of presentation or public speaking. This social anxiety could have been inherited traits or learned behaviors. The symptoms of that fight or flight mentality often come from past traumas. Those type of emotional and/or physical symptoms can be inability to catch your breath, body shaking and tremors, avoiding social situations, sweating, and fearing judgement. Some ways to stop this cycle of social anxiety are challenging and countering negative thoughts, focus on others not you, limit unhealthy meals, limit unhealthy habits, and alternative medication treatments (meditation, yoga, mindfulness).

You can also write down talking points and practice with yourself or a co worker prior to your presentation. Bring some water in and step away if needed. Remember to focus on the main points and how your peers are reacting to the presentation. Do not focus on those negative thoughts or negative assumptions. If you do start to feel emotional or physical symptoms it's essential to use a positive intervention at that time to stop those thoughts. For example if you are worried about being embarrassed ask yourself or write down any valid evidence that this is true. If you can not find evidence these are irrational thoughts and need to be addressed.

Other interventions include breathing exercises, exercise/stretching prior to speaking, be prepared for your presentation, and using positive self talk to combat negative self talk. It may be helpful to focus on your environment as well instead of what you think your peers are saying about you and lessen the physical side effects of the anxiety. It is okay to bring water and a small towel if needed. It is okay to take note cards for the presentation or tell the participants you need a moment.

I would suggest thinking about any social skills you feel can improve and focus on building those skills. When you assume you are embarrassed you are assuming that you know what others are thinking and that is a false assumption. Lastly I would suggest practicing sharing your opinion to a group of strangers or peers. That is a great option to start to feel more comfortable with presenting.