Many people feel daunted by public speaking. Whether it’s delivering a presentation, speaking up during meetings or undergoing verbal examinations, up to 70% of individuals experience a fear of public speaking (University of Florida, 2022). Those who experience this fear may notice increased perspiration, feeling nervous or even nausea when required to speak publicly (Health Central, 2019). Whilst some nerves before a big presentation or exam are normal, some people experience more than just normal jitters when engaging in public speaking.
Signs of Public Speaking Anxiety:
Fear of public speaking is extremely common amongst the general population (Health Central, 2019). Signs of public speaking anxiety vary between people, however some common indicators include a dry mouth, hyperventilation, nausea, or your mind going blank (Healthline, 2016). Many people who fear public speaking actively avoid situations that lead them to speak publicly, which may result in low self esteem, and low achievement or pessimism (Health Central, 2019). This avoidance can impact professional success, limiting opportunities for growth and development. Over time, continued avoidance can reinforce the fear, creating a cycle that can further entrench feelings of anxiety and self-doubt.
Understanding the Fear of Public Speaking
There are a number of reasons why someone may develop a fear of public speaking. Below are some common reasons for public speaking anxiety:
Fight or Flight: The physical sensations felt when anticipating a public speaking event can be similar to the fight or flight response, which is the body’s way of preparing itself to deal with perceived or actual threats. When we feel threatened, there are a number of changes which happen in our bodies to respond to the threat. Commonly people notice elevated heart rate, increased breathing, and muscle tension. Whilst this fight or flight system is helpful when needing to respond when our lives are under threat, it may be less helpful in corporate settings.
Fear of Judgement: Many people with a fear of public speaking, also have an underlying fear of judgement, embarrassment or rejection (Healthline, 2016). Public speaking may trigger these underlying fears, leading to an increase in anxiety. Others may have learned to fear public speaking from past unpleasant experiences with speaking in public. This may lead them to avoid public speaking attempts in the future.
Introverted Speakers: Introverts may find public speaking more challenging than their extraverted peers. They often prefer to stay out of the limelight, limit their social interactions, and prefer solo pursuits. This may make public speaking and the resulting high levels of attention an uncomfortable and anxiety provoking experience (Pratt, 2024).
The good news is, as with all skills, public speaking skills can be learned with practice. There are strategies that you can implement to manage thoughts and emotions, and gain confidence when speaking in public.
Build Confidence in Your Public Speaking Skills
- Preparation: Research by Carroll et al. (2020) suggests that increased preparation significantly increases levels of confidence. Therefore, taking the time to plan and prepare for an upcoming evaluation or presentation may help you to more easily recall information and provide confident responses.
- Practise, practise, practise: Practise is key to building up confidence. Practising plays an important role in turning unfamiliar actions and ideas into familiar ones. By practising your presentation, you strengthen your mind’s capacity to recall information and become more experienced with the act of delivering the presentation. This may help to reduce performance related anxiety and boost feelings of confidence.
- Record practice sessions and rewatch: Another way to boost your confidence is through recording and rewatching practice sessions. This method is mainly applicable for instances where you have an upcoming presentation or speech. By rehearsing your speech and recording it to watch later, you are able to make notes on not only the verbal content, but your pace, posture and tone. Making these subtle adjustments can bring you a step closer to visualising the final product.
- Visualisation: Visualisation is a common tool used to help people connect to their goal. Imagining your preferred outcome may help to create positive beliefs in yourself and your capabilities (Mind Tools, 2024). Visualising yourself doing well in a presentation or speaking up during a meeting can also act as a form of mental rehearsal and provide the motivation to do so in real life.
- Learn Stress Management Techniques: There are a range of strategies which have been shown to help manage anxiety and stress (Worthen & Cash, 2023). Deep breathing is one example of a stress management technique and involves taking slow, deep breaths to help ease feelings of anxiety and stress. This method can be easily applied during a presentation or other public speaking events. You might like to try using it while questions are being asked by a listener, or while pausing for a sip of water.
- Toastmasters: Toastmasters is a nonprofit organisation that helps to build confidence and teaches public speaking skills through their global network (Toastmasters, 2024). Members are able to connect online or in person and practise speeches, answering impromptu questions and receive feedback from others.
- Get feedback: Many individuals with a fear of public speaking are reluctant to engage in the feedback process due to their fear of judgement. Initially seeking feedback from people you trust may help to overcome this fear. Feedback can help by identifying areas to improve, or by providing you with a different perspective on the content being delivered and your speaking skills.
Conclusion
Building confidence and overcoming a fear of public speaking takes dedication and practise. There are a range of different strategies which may help to boost confidence and manage your nerves. If you need support to improve public speaking skills, a coaching psychologist can provide insight and advice tailored to your specific needs. If you’re needing support, don’t hesitate to reach out and book free 15 minute discovery phone call.
References
Public Speaking: Getting beyond the fear through the three P’s – UF/IFAS Extension Orange County
Glossophobia (Fear of Public Speaking): Are You Glossophobic?
Overcoming Glossophobia: Causes, Treatment, and More
Glossophobia (Fear of Public Speaking): Causes and Coping
Visualization – Imagining – and Achieving – Your Goals
Stress Management – StatPearls – NCBI Bookshelf
Breathing to reduce stress – Better Health Channel.
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Disclaimer – this blog is for education and information purposes only. It does not constitute individual advice. The information contained in this post may not be applicable or appropriate for everyone. If you need support, consider seeking individualised support.
