Public speaking anxiety is incredibly common, even among those who appear confident on stage or in meetings. The thought of standing up in front of an audience, whether in person or online, can trigger nerves, self-doubt, and even physical symptoms like a racing heart or shaky hands. Yet, learning to manage this anxiety is entirely possible, and doing so can transform your confidence and impact as a communicator.
Why Do We Feel Anxious About Public Speaking?
The roots of public speaking anxiety are deep and often linked to a fear of negative judgment. Many people worry about forgetting their words, making mistakes, or being perceived as less competent. This public speaking anxiety can manifest physically as a dry mouth, sweaty palms, or a tight chest, and mentally as a flood of negative thoughts or blanking out under pressure.
These reactions are normal. In fact, a little adrenaline can help you focus and bring energy to your delivery. The goal is not to eliminate nerves completely, but to learn how to manage them so you can speak with calm and clarity.
Recognising Your Triggers
Start by identifying what makes you feel most anxious about having public speaking anxiety. Is it the fear of being asked a difficult question? The worry of stumbling over words? Or the pressure of speaking to a large group? Understanding your personal triggers is the first step towards managing them.
Practical Techniques for Managing Anxiety
Preparation is Power
The more familiar you are with your material, the more confident you will feel. Practise your speech or presentation out loud, rehearse in front of a mirror, or record yourself. Knowing your content inside out reduces uncertainty and builds self-assurance.
Breathing for Calm
Slow, deep breathing calms your nervous system and steadies your public speaking anxiety. Before you begin, take a few slow breaths, feeling your belly rise and fall. If you feel nerves rising during your talk, pause, breathe, and continue.
Visualisation and Mindset
Imagine yourself speaking confidently and connecting with your audience. Visualise the positive outcome you want, rather than focusing on what could go wrong. Replace negative thoughts with supportive statements like, “I am prepared,” or “My message matters.” Manifest the outcome you want it to go and then the actions you take will naturally align with that intention.
Small Steps, Big Gains
Build your confidence by starting with smaller, low-pressure speaking situations. Each successful experience, no matter how small, helps you grow more comfortable over time.
If you want practical daily exercises to help with clarity and confidence, you might enjoy my blog on Diction Drills: Daily Exercises for Clearer Speech.
Embracing Imperfection
Remember, even the most skilled speakers make mistakes or lose their place occasionally. Audiences are forgiving and often appreciate authenticity over perfection. If you stumble, pause, collect your thoughts, and continue. Your composure in these moments is what people remember.
Building Confidence Through Experience
The more you practise, the easier it becomes. Start with small, with group settings or low-pressure environments, and gradually work up to bigger audiences. Each successful experience builds confidence for the next.
When To Seek Extra Support
If public speaking anxiety is holding you back from career or personal goals, consider seeking guidance. Working with a coach or joining a supportive group can provide practical strategies, encouragement, and accountability.
If you are ready to move past nerves and speak with clarity, our social anxiety communication coaching offers personalised support to help you find calm and confidence.
Ready to Transform Your Public Speaking?
Changing your confidence in speaking can change your life. If you would like expert help to overcome your public speaking anxiety and become a confident, impactful communicator, I invite you to book a call with me. Together, we will create a personalised plan to help you speak with clarity, calm, and genuine confidence.