Public Speaking Anxiety: How YOU Can Overcome it.

You can overcome your Public Speaking Anxiety and learn to enjoy public speaking!

There’s a moment familiar to almost every speaker – the sudden dryness of the mouth, the racing heartbeat, the sense that everyone in the room can see right through you. For some, it happens just before stepping onto a stage. For others, it’s during a routine team meeting. Whether you're preparing for your first presentation or you’re an experienced speaker facing a high-stakes audience, public speaking anxiety can feel paralysing.

The good news? You’re not alone – and it’s entirely possible to overcome.

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In this post, we’ll explore the roots of public speaking anxiety and, more importantly, give you actionable, evidence-backed tools to push through the fear and deliver your message with confidence and authenticity.

The Truth About Public Speaking Anxiety

A Universal Experience

Even the most seasoned speakers admit to feeling anxious before a talk. The difference is not in whether they feel fear – it’s in how they respond to it.

"I still get nervous before going on stage – but I’ve learned to use that energy to fuel my performance."– British actor and public speaker

Public speaking anxiety (also known as glossophobia) affects around 77% of the population. It’s often rooted in fear of judgement, failure, or rejection. These fears can manifest in physical symptoms: shaky hands, a trembling voice, or a blank mind. Yet, rather than a sign of weakness, these reactions are a natural response to perceived social threat.

But you are not at the mercy of these instincts. With the right strategies, anyone can learn to manage anxiety and speak with calm authority.

Common Triggers of Speaking Anxiety

Understanding what sets off your anxiety is the first step towards controlling it. Here are a few familiar triggers:

• Fear of being judged – “What if they think I’m not qualified?”

• Perfectionism – “What if I make a mistake?”

• Negative past experiences – “Last time didn’t go well, what if it happens again?”

• Lack of preparation – “I don’t feel ready.”

• High-stakes environments – “This presentation could affect my career.”

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The good news is that each of these challenges can be addressed with practical and psychological tools.

Five Strateies to Overcome Speaking Anxiety

1. Reframe the Fear

Anxiety and excitement are physically almost identical – the difference lies in interpretation. Instead of trying to eliminate the nervous energy, reframe it.

Try this: Before your next talk, tell yourself: “I’m excited to share this.” Reframing shifts your mindset from fear to opportunity.

🗣️ Expert Insight: Harvard researcher Dr. Alison Wood Brooks found that reappraising anxiety as excitement led to significantly better performance in public speaking and exams.

2. Prepare with Purpose, Not Perfection

Many speakers overprepare in a bid to eliminate all uncertainty. While preparation is crucial, obsessing over every word leads to rigidity and panic if something doesn’t go to plan.

Instead, aim for:

• A clear structure (see below)

• A deep understanding of your material

• Flexibility in how you express ideas

  
  

Structure Tip:Use the classic three-act structure:

• Introduction – Open with impact and preview your main message.

• Main Body – 2–3 key points, each backed with a story, data, or example.

• Conclusion – Summarise, inspire, and offer a call to action.

  
  

3. Practise Under Pressure

Rehearsing in your head is not enough. You must practise out loud – ideally in front of others.

Try this exercise: Deliver your talk standing up, out loud, as if the audience is present. Record yourself. Watch it back and focus on:

• Your pacing

• Vocal tone and variation

• Body language

• Points where you lose fluency

  
  

Gradual exposure builds confidence. Start with one trusted friend, then a small group. Each time you practise under pressure, your anxiety loses power.

4. Control the Body, Calm the Mind

Public speaking anxiety is physical. So, your body is a powerful tool for calming your nerves.

Try these techniques:

• Power Posing – Two minutes of open, upright posture (hands on hips or arms outstretched) increases confidence hormones and lowers stress.

• Box Breathing – Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat. This simple technique calms the nervous system.

• Grounding Yourself – Feel your feet firmly planted on the floor. Focus on your breathing. Speak to one person at a time.

  
  

5. Visualise Success, Not Failure

If you imagine blanking, stumbling, or being laughed at, your brain rehearses those outcomes. Instead, visualise:

• Walking confidently to the front

• Making eye contact

• Speaking fluently and passionately

• The audience responding positively

  
  

Visualisation works because the brain doesn’t strongly distinguish between imagined and real experiences. Repeated positive imagery rewires your mindset and primes you for success.

Bonus Section: Instant Confidence Boosters

• Hydrate and avoid caffeine before speaking

• Smile – It relaxes your facial muscles and warms your delivery

• Arrive early – Acclimate to the space and feel in control

• Focus on service – Shift your focus from yourself to your audience. You’re there to help them, not impress them

  
  

A Real-World Story

James, a mid-career engineer I worked with, used to dread speaking up in meetings. Despite being the most experienced person in the room, he’d freeze and mumble through his points. Over a six-week coaching programme, we:

• Identified his core fear (being seen as inarticulate)

• Worked on breath and pacing techniques

• Practised impromptu speaking in low-stress settings

  
  

By the end, James was leading client briefings with clarity and confidence. The difference? He stopped trying to eliminate nerves and learned to work with them.

Practical Exercises You Can Start Today

1. Two-Minute Talks Pick a random topic each day. Speak out loud for two minutes, focusing on clarity and calmness.

2. Mirror Practice Speak in front of a mirror. Observe your facial expressions and posture.

3. ‘Why This Matters’ Journal Write down why your message matters. Reconnect with your purpose before every talk.

4. The Five Audience Faces Practise your speech while imagining five different listeners: the friendly one, the bored one, the sceptic, the confused one, and the inspired one. This builds adaptability and emotional control.

   
   

Final Thoughts – You Can Do This

Public speaking is not a talent – it’s a skill. And like any skill, it can be learned, refined, and eventually mastered. The anxiety you feel is not a sign you shouldn’t be doing it. It’s a sign that it matters to you.

Every great speaker started where you are now – uncertain, nervous, and full of doubt. What separates them is not natural charisma, but the decision to face their fear and keep going anyway.

Ready to Take the Next Step? Let’s Work Together

Reading articles can inspire, but personalised coaching accelerates results. Whether you're looking to speak up more confidently in meetings, deliver compelling presentations, or prepare for a big event, I can help you build the tools and mindset you need to succeed.

Why coaching makes the difference:

• Personalised strategies tailored to your unique strengths and fears

• Real-time feedback on your delivery, tone, and presence

• A safe, supportive environment to practise and grow

• Ongoing motivation and accountability

  
  

You don’t have to do this alone.

Get in touch today and let’s start building the confident, clear and charismatic speaker that’s already inside you – waiting to take the stage.

Mark - Public Speaking Anxiety Coach