Public Speaking Anxiety – How to Overcome It
Pubic Speaking Anxiety - You Can Overcome It!
There’s a moment just before you speak. A moment when your hands feel clammy, your throat tightens, and your mind begins racing through every possible worst-case scenario. What if I forget my words? What if they think I’m boring? What if I fail?
Public speaking anxiety is more common than you think. And contrary to popular belief, it doesn’t only affect beginners. I’ve worked with CEOs, engineers, teachers, and even performers – all of whom have struggled with the same invisible wall: fear.
This blog post explores where public speaking anxiety comes from, why it grips even the most experienced professionals, and – most importantly – how to push through it using tested, powerful techniques.
Why We Fear Public Speaking
Let’s start with a bit of honesty. Public speaking anxiety isn’t irrational – it’s human.
Centuries ago, being cast out or humiliated in front of a group was quite literally dangerous. Our brains evolved to see social judgement as a threat to survival. Fast forward to today, and standing in front of a room of people still triggers that ancient stress response.
Your heart races. Your breath shortens. Your brain, flooded with adrenaline, decides now is the perfect time to go blank.
It’s a survival mechanism. But here’s the thing: you’re not under attack. You’re just under-prepared to deal with the psychological and physiological symptoms of fear. That’s where this guide comes in.
Recognising the Signs
Before we can beat public speaking anxiety, we have to recognise it for what it is.
Typical symptoms include:
Dry mouth or tight throat
Rapid heartbeat or shallow breathing
Sweaty palms
Shaky voice
Racing thoughts or memory blanks
Obsessive self-criticism (“They think I sound stupid”)
These symptoms may feel overwhelming, but they are manageable. The trick is not to avoid them, but to work withthem.
Common Triggers of Speaking Anxiety
Different speakers are anxious for different reasons. These are the most common triggers I see in coaching:
Lack of structure – Not knowing what you’re going to say or how to say it clearly.
Fear of failure – Believing that any mistake will undermine your credibility.
Overthinking the audience – Focusing more on judgement than connection.
Perfectionism – Expecting flawless delivery instead of authentic communication.
Lack of experience – Not having rehearsed or spoken in front of others recently.
The good news is that all of these can be addressed with deliberate action.
How to Overcome Public Speaking Anxiety
Let’s get practical. These techniques are used by professionals across industries, and I regularly employ them in coaching sessions to help speakers of all levels.
1. Anchor Yourself in Purpose
When anxiety strikes, your brain fixates on you. What if I mess up? What if they don’t like me?
The solution? Shift your focus outward.
Ask yourself:
Why does this message matter? Who benefits from hearing it?
When you make it about the audience and the value you’re giving, your ego shrinks and your confidence grows. You’re no longer performing – you’re serving.
“I used to panic about presenting,” said Sarah, a senior manager I coached. “Once I realised my ideas were helpful and even necessary for others, I started showing up differently.”
2. Use the Rule of Threes for Structure
A confused message creates a nervous speaker. If your talk feels like a tangled mess in your mind, it will feel like one when it leaves your mouth.
Use this structure for clarity and calm:
Beginning: What do they need to know first? Grab attention and establish relevance.
Middle: Break your content into three clear points. It’s easy to remember and easy to follow.
End: Reiterate your key message and leave the audience with a thought, call to action, or memorable image.
Structure is your safety net. With it, you never have to worry about where you’re going next.
3. Breathe Before You Speak
This isn’t just a cliché – it’s science. When we’re anxious, we breathe rapidly and high in the chest, triggering more anxiety.
Try this before stepping up:
Inhale deeply for four seconds
Hold for four
Exhale slowly for six
Repeat three times
This slows your heart rate, calms your mind, and places you back in control of your voice.
4. Practise the Right Way
Reading your script in your head doesn’t count. Neither does writing it out ten times.
You need out-loud, on-your-feet, real-time rehearsal. Even better if you can simulate the speaking environment: stand up, time yourself, use slides, record your delivery.
Bonus tip: Practise recovering from mistakes. Intentionally trip up during rehearsal and find your way back. Confidence grows not from being perfect, but from knowing you can bounce back.
5. Visualise Success – Vividly
Olympic athletes use this technique before every race. Why shouldn’t speakers?
Close your eyes. Picture yourself walking up confidently. Imagine your voice strong, your gestures open, your audience nodding in agreement. Make it as vivid as possible. Do this for 60 seconds every day in the week before your talk.
Why it works: The brain creates neural pathways for imagined experiences. You’re training for success without even opening your mouth.
Simple Daily Exercises to Build Speaking Confidence
Here are three exercises you can start using today – no audience required.
1. The One-Minute Talk
Pick a topic (your weekend, your job, a recent film). Speak for one minute non-stop. Don’t plan it. Just speak clearly and calmly. Great for impromptu skill-building.
2. Mirror Work
Talk to yourself in the mirror. Focus on posture, facial expressions, and eye contact. Get used to the visual side of speaking.
3. Thought Catching
Write down the anxious thoughts that pop up before speaking (“They’ll judge me”, “I’ll forget everything”). Challenge each one logically. Replace them with empowering alternatives (“I’ve prepared well”, “I know my material”).
You’re Not Alone – And You’re Not Broken
Anxiety isn’t a flaw. It’s a sign that you care. And caring is the first step to becoming a great communicator.
Some of the best speakers I’ve ever coached started off terrified. What made the difference wasn’t talent – it was commitment, practice, and guidance.
You don’t need to eliminate your fear. You just need to make it work for you. And that’s something anyone can learn.
Take Your Next Step with Personalised Coaching
If you’re ready to stop letting fear hold you back – I can help.
As a professional presentation coach, I work one-to-one with clients to build their confidence, sharpen their message, and transform their delivery. Every session is tailored to your unique style, experience level, and speaking goals.
Why choose coaching?
Practical tools based on your real challenges
Safe, supportive space to experiment and improve
Real-time feedback you can apply immediately
Fast-track growth through accountability and expert guidance
Whether you’ve got a big speech coming up or you simply want to stop dreading your weekly team meeting, coaching gives you the tools to move forward.
Take control of your voice.
Speak with confidence.
Let’s work together.
