If the thought of standing up and speaking in front of people makes your stomach drop, you are not alone. In the UK, public speaking is often reported as one of the most common fears, sitting right alongside fear of heights or spiders. Many intelligent, capable professionals quietly dread presentations, team briefings, or even going round the table in a meeting. In fact, half of the UK population have a fear of public speaking, that’s over 35 million people.
You might look at confident speakers and think they are simply “naturals.” The truth is that most confident speakers have learned skills and strategies that you can learn too. Having a fear of public speaking is not a personal flaw. It is a very human response that you can work with.
Why People Have Public Speaking Anxiety
From your brain’s point of view, standing up to speak in front of a group can feel like a threat. When your body faces a threat, it treats the threat as danger and that’s why you have a fear of public speaking. All eyes are on you. You cannot easily escape. You care about what people think. Your nervous system reacts.
You might notice:
- A racing heart
- Shaky hands or legs
- Dry mouth
- Tight chest or throat
- Mind going blank
This is your fight or flight response. Your body is trying to protect you, even though you are not actually in danger. Understanding this can be a relief. You are not “weak” or “overdramatic.” Your body is doing exactly what it is designed to do.
Myths About Confident Speakers
There are a few myths that keep people stuck.
Myth 1: Confident speakers are born that way. In reality, most confident speakers have practised, failed, adjusted, and learned over time.
Myth 2: Confident speakers never feel nervous. Many experienced speakers still feel a surge of adrenaline before they speak. They have simply learned how to manage it.
Myth 3: You have to love attention to be good at speaking. You do not need to be loud or extroverted. You need clarity, structure, and a way to regulate your body and voice.
When you let go of these myths, it becomes easier to see public speaking as a skill you can develop, rather than a test of your personality.
How To Get Rid The Fear Of Public Speaking?
Because public speaking fear is so physical, working with the body is essential. Try this simple sequence before you speak.
Grounding
Place both feet flat on the floor. Gently press them down and notice the support beneath you. Relax your shoulders and let your jaw soften.
Breathing
Breathe in through your nose for a count of four, hold for four, and breathe out through your mouth for a count of eight. Repeat a few times. The longer exhale helps to calm your nervous system. When you breathe in your belly, you calm your nervous system and you are able to control your thoughts.
Release
Gently roll your shoulders, stretch your neck, or shake out your hands. Small movements help release some of the tension that builds up when you are anxious.
These steps do not remove nerves completely, but they stop them from taking over.
How To Overcome Public Speaking Nerves
Your thoughts have a powerful effect on how your body feels.
Common thoughts include:
- Everyone is judging me
- If I make a mistake, it will be a disaster
- I am terrible at speaking
These thoughts increase anxiety. Instead of trying to force them away, you can gently shift them.
For example:
“I have to be perfect” can become “My job is to share something helpful, not to be perfect.”
“Everyone is judging me” can become “Most people are just hoping I will be clear and not go on too long.”
“I am terrible at speaking” can become “I am learning this skill and every time I speak, I get more experience.”
You do not need to jump to “I love public speaking.” You just need thoughts that are a little kinder and more realistic.
Public Speaking Preparation
A lot of speaking anxiety comes from not knowing what to say or trying to remember too much. You can make things easier by using a simple structure.
One key message
What is the one main idea you want people to remember
Three supporting points
Choose three points or examples that support your main idea.
One clear call to action
What do you want people to do, think, or feel at the end
For example, if you are speaking about confidence in meetings, your key message might be “Confidence is something you can build.” Your three points could be “body, mind, and voice”. Your call to action could be “Try one small change in your next meeting.”
This kind of structure gives your brain a map. You do not have to remember every word. You just need to remember the path.
Using Your Voice To Sound More Confident
Your voice can help you feel more confident, even if you still feel nervous inside.
Pace
Slow down slightly. Nerves make you want to rush. A slower pace gives you time to breathe and your audience time to follow.
Pauses
Use short pauses between ideas. A pause is not a failure. It is a sign that you are in control of your message.
Articulation
Open your mouth and let your consonants be clear. This helps you sound more certain and makes it easier for people to understand you.
Intonation
Let your voice fall gently at the end of sentences. If your voice rises, everything can sound like a question, which can make you seem unsure.
You can practise by reading a paragraph aloud and recording yourself. Listen back and notice where you sound clear and where you sound rushed or hesitant.
How To Build Up Public Speaking Skills
You do not have to start with a big stage. In fact, it is better if you do not. Look for small, safe opportunities.
- Share one point in a team meeting
- Practise a short update to a friend or partner
- Record yourself on your phone for one minute
- Ask a question in a workshop or webinar
Each small step is a form of training. Over time, your brain learns that speaking up does not lead to disaster. Your confidence grows through experience, not theory.
When To Look For A Speaking Voice Coach
If your public speaking anxiety or the fear is holding you back from opportunities, promotions, or work you would love to do, it is completely valid to ask for help. Working with a voice coach can give you tools, structure, and a safe space to practise.
You will work on:
- Breathing and grounding exercises
- Voice and articulation
- Structuring talks and presentations
- Handling questions
- Reframing unhelpful thoughts
You do not have to do this alone.
Are You Looking For A Public Speaking Coach or Voice Coach?
Public speaking may be one of the most common fears in the UK, but it does not have to control your choices. With a few practical tools for your body, mind, and voice, and a simple structure for your content, you can start to feel more steady when you speak.
If you would like support building your public speaking confidence, you can work with me one to one or book a discovery call to talk about what you need.