what is speech anxiety

Understanding And Overcoming Public Speech Anxiety

Most of us might experience what is commonly known as stage fright or speaking anxiety, nervousness and stress experienced around speaking situations in front of audience members. Even for experienced speakers, this can be a normal response to pressurized situations in which we are the focus of attention—such as we might encounter in front of an audience. For some people, though, the fear of public speaking and nervous energy can be much more severe, and can be a sign of an anxiety disorder. 

What is speech anxiety?

Speaking anxiety is considered by many to be a common but challenging form of social anxiety disorder that can produce serious symptoms, and can possibly impact an individual’s social life, career, and emotional and physical well-being. 

In this article, we’ll explore what speaking anxiety is, common symptoms of it, and outline several tips for managing it.

Identifying public speaking anxiety: Definition, causes, and symptoms

According to the American Psychological Association,  public speaking anxiety  is the “fear of giving a speech or presentation in public because of the expectation of being negatively evaluated or humiliated by others”. 

Often associated with a lack of self-confidence, the disorder is generally marked by severe worry and nervousness, in addition to several physical symptoms. The fear can be felt by many, whether they are in the middle of a speech or whether they are planning to speak at a future point. They may also generally fear contact with others in informal settings.

Public speaking anxiety can be a common condition, with an with an  estimated prevalence of 15-30%  among the general population.

Public speaking anxiety is considered by many to be a form of social anxiety disorder (SAD). The Diagnostic and Statistical Manual of Mental Disorder (DSM-V) includes a  performance specifier that allows a SAD diagnosis to relate specifically to anxiety surrounding public speaking or performing. For some extreme forms of this mental health condition, a medical professional may prescribe medication that can help overcome severe symptoms—although for most people this won’t be necessary.

Symptoms of performance-type social anxiety

• Worry or fear surrounding public speaking opportunities or performing, even in front of friendly faces
• Avoiding situations in which public speaking or performing may be necessary
• Shaky voice, especially when one has to speak in public
• Stomach pain or gastrointestinal discomfort
• Rapid breathing

Coping skills and strategies for social anxiety disorders

There are several strategies for addressing the symptoms of this and feeling more confident with your oratory skills, whether you need to use them at work, in formal social settings or simply in front of friends. 

The following are several strategies you can employ to address the fear of public speaking and manage your fear when it arises.

Identify possible causes of fear of public speaking

While the primary concern for those who experience speaking anxiety might typically be the fear of judgment or embarrassment when speaking publicly, there can be other causes contributing to distress. To figure out how to address this, it can help to understand potential contributing factors—as well as how others may be dealing with it on their own. 

First, it can be helpful to determine where the fear came from in the first place. Here are some  common sources of public speaking anxiety :

• Negative past experiences with public speaking
• Lack of preparedness
• Low self-esteem (this possible cause can cause feelings of overwhelm if one has to give a speech) 
• Inexperience with public speaking 
• Unfamiliar subject matter
• Newness of environment
• Fear of rejection (such as from an audience) 

Practice deep breathing to quell speaking anxiety

Public speaking anxiety might often be accompanied by feelings of stress, and also often affects physical factors such as increased speed of heart rate, tension, and rapid breathing. If you’re dealing with speaking anxiety and want to calm your nerves before a public speaking event, it can be helpful to practice deep breathing exercises. Deep breathing is considered by many to be a widely utilized technique  that can help bring your nervous system out of fight-or-flight mode, relax your body, and quiet your mind. Many find it to be one of the most convenient ways to manage symptoms, as many can do it anywhere as needed. 

To practice deep breathing prior to speaking, consider using a method called box breathing: breathe in for a four count, hold for a four-count, breathe out for a four count and hold again for a four count. You can repeat this process three to four times, possibly incorporating it with other relaxation techniques. It can also help to be mindful of your breathing as you’re presenting, which can help you steady your voice and calm your nerves.  

Practice visualization

When we experience nervousness, we can sometimes focus on negative thoughts and worst-case scenarios, despite the reality of the situation. You can work to avoid this by practicing positive visualization—such as imagining friendly faces in the crowd or you acing the main content of your speech. Positive thinking can be an effective technique for managing performance anxiety. 

Visualization is generally regarded as a research-backed method of addressing speaking anxiety that involves imagining the way a successful scenario will progress in detail. 

Having a clear idea of how your presentation will go, even in your mind’s eye, can help you gain confidence and make you feel more comfortable with the task at hand.

Understand your subject matter 

The fear of speaking in front of others can be related to potential embarrassment that may occur if we make a mistake. To reduce the risk of this possibility, it can help to develop a solid understanding of the material you’ll be presenting or performing and visualize success. For example, if you’re presenting your department’s sales numbers at work, familiarizing yourself with the important points and going over them multiple times can help you better retain the information and feel more comfortable as you give the presentation. 

Set yourself up for success

Doing small things to prepare for a speech or performance can make a big difference in helping to alleviate public speaking anxiety. If possible, you may want to familiarize yourself with the location in which you’ll be speaking. It can also help to ensure any technology or other media you’ll be setting up is functional. For example, if you’re using visual aids or a PowerPoint deck, you might make sure it is being projected properly, the computer is charged and that you can easily navigate the slides as you present.

You might even conduct run-throughs of the presentation for your speaking experience. You can practice walking the exact route you’ll take to the podium, setting up any necessary materials, and then presenting the information within the time limit. Knowing how you’ll arrive, what the environment looks like and where exactly you’ll be speaking can set you up for success and help you feel more comfortable in the moment.

Practice frequently

Practicing your presentation or performance is thought to be a key factor in reducing your fear of public speaking. You can use your  practice time  to recognize areas in which you may need improvement and those in which you excel as a speaker. 

For example, you might realize that you start rushing through your points instead of taking your time so that your audience can take in the information you’re presenting. Allowing yourself the chance to practice can help you get rid of any filler words that may come out during a presentation and make sure all your points are clear to keep the audience’s interest. Additionally, a practice run can help you to know when it is okay to pause for effect, take some deep breaths, or work effective body language such as points of eye contact into your presentation. 

It may also be helpful to practice speaking in smaller social situations, in front of someone you trust, or even a group of several familiar people. Research suggests that practicing in front of an audience of supportive, friendly faces can improve your performance—and that the larger the mock audience is, the better the potential results may be. 

To do this, you can go through the process exactly like you would if they were real audience. Once you’re done, you can ask them for feedback on the strengths and weaknesses of your presentation. They may have insights you hadn’t considered and tips you can implement prior to presenting, as well as make you feel confident and relaxed about your material. 

Maintain healthy habits

Self-care leading up to the moment you’re speaking in public can go a long way in helping you reduce nervousness. Regular physical activity is generally considered to be one proven strategy for reducing social anxiety symptoms . Exercise can help to release stress and boost your mood. If you’re giving a big presentation or speech, it may be helpful to go for a walk or do some mild cardio in the morning. 

Additionally, eating a healthy diet and drinking enough water can also help promote a sense of well-being and calm. You may choose to be mindful of your consumption of caffeinated beverages, as caffeine may worsen anxiety. 

How online therapy can help

If you experience anxiety when you need to speak in front of other people and want additional support for your communication apprehension, it can help to talk to a licensed mental health professional. According to the American Psychiatric Association, a therapist can work with you to find effective ways to manage public speaking anxiety and feel more confident performing in front of others.

Is online therapy effective for speech anxiety?

Studies suggest that online therapy can help individuals who experience anxiety related to presenting or performing in public. In a study of 127 participants with social anxiety disorder, researchers found that online cognitive behavioral therapy was effective in treating the fear of public speaking , with positive outcomes that were sustained for a year post-treatment. The study also noted the increased convenience that can often be experienced by those who use online therapy platforms. 

Online therapy is regarded by many as a flexible and comfortable way of connecting with a licensed therapist to work through symptoms of social anxiety disorder or related mental disorders. With online therapy through  BetterHelp , you can participate in therapy remotely, which can be helpful if speaking anxiety makes connecting in person less desirable. 

BetterHelp works with thousands of mental health professionals—who have a variety of specialties—so you may be able to work with someone who can address your specific concerns about social anxiety.

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“I had the pleasure of working with Ann for a few months, and she helped me so much with managing my social anxiety. She was always so positive and encouraging and helped me see all the good things about myself, which helped my self-confidence so much. I've been using all the tools and wisdom she gave me and have been able to manage my anxiety better now than ever before. Thank you Ann for helping me feel better!”

Brian has helped me immensely in the 5 months since I joined BetterHelp. I have noticed a change in my attitude, confidence, and communication skills as a result of our sessions. I feel like he is constantly giving me the tools I need to improve my overall well-being and personal contentment.”

If you are experiencing performance-type social anxiety disorder or feel nervous about public speaking, you may consider trying some of the tips detailed above—such as practicing with someone you trust, incorporating deep breathing techniques and visualizing positive thoughts and outcomes. 

If you’re considering seeking additional support with social anxiety disorder, online therapy can help. With the right support, you can work through anxiety symptoms, further develop your oratory skills and feel more confidence speaking in a variety of forums.  

Additional information on online therapy for fear of public speaking

Studies suggest that online therapy can help individuals who experience nervousness related to presenting or speaking in public. In a study of 127 participants with social anxiety disorder, researchers found that online cognitive behavioral therapy was  effective in treating the fear of public speaking , with positive outcomes that were sustained for a year post-treatment. The study also noted the increased convenience that can often be experienced by those who use online therapy platforms.

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How to Manage Public Speaking Anxiety

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Speech Anxiety and SAD

How to prepare for a speech.

Public speaking anxiety, also known as glossophobia , is one of the most commonly reported social fears.

While some people may feel nervous about giving a speech or presentation if you have social anxiety disorder (SAD) , public speaking anxiety may take over your life.

Public speaking anxiety may also be called speech anxiety or performance anxiety and is a type of social anxiety disorder (SAD). Social anxiety disorder, also sometimes referred to as social phobia, is one of the most common types of mental health conditions.

Public Speaking Anxiety Symptoms

Symptoms of public speaking anxiety are the same as those that occur for social anxiety disorder, but they only happen in the context of speaking in public.

If you live with public speaking anxiety, you may worry weeks or months in advance of a speech or presentation, and you probably have severe physical symptoms of anxiety during a speech, such as:

• Pounding heart
• Quivering voice
• Shortness of breath
• Upset stomach

Causes of Public Speaking Anxiety

These symptoms are a result of the fight or flight response —a rush of adrenaline that prepares you for danger. When there is no real physical threat, it can feel as though you have lost control of your body. This makes it very hard to do well during public speaking and may cause you to avoid situations in which you may have to speak in public.

How Is Public Speaking Anxiety Is Diagnosed

Public speaking anxiety may be diagnosed as SAD if it significantly interferes with your life. This fear of public speaking anxiety can cause problems such as:

• Changing courses at college to avoid a required oral presentation
• Changing jobs or careers
• Turning down promotions because of public speaking obligations
• Failing to give a speech when it would be appropriate (e.g., best man at a wedding)

If you have intense anxiety symptoms while speaking in public and your ability to live your life the way that you would like is affected by it, you may have SAD.

Public Speaking Anxiety Treatment

Fortunately, effective treatments for public speaking anxiety are avaible. Such treatment may involve medication, therapy, or a combination of the two.

Short-term therapy such as systematic desensitization and cognitive-behavioral therapy (CBT) can be helpful to learn how to manage anxiety symptoms and anxious thoughts that trigger them.

Ask your doctor for a referral to a therapist who can offer this type of therapy; in particular, it will be helpful if the therapist has experience in treating social anxiety and/or public speaking anxiety.

Research has also found that virtual reality (VR) therapy can also be an effective way to treat public speaking anxiety. One analysis found that students treated with VR therapy were able to experience positive benefits in as little as a week with between one and 12 sessions of VR therapy. The research also found that VR sessions were effective while being less invasive than in-person treatment sessions.

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If you live with public speaking anxiety that is causing you significant distress, ask your doctor about medication that can help. Short-term medications known as beta-blockers (e.g., propranolol) can be taken prior to a speech or presentation to block the symptoms of anxiety.

Other medications may also be prescribed for longer-term treatment of SAD, including selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). When used in conjunction with therapy, you may find the medication helps to reduce your phobia of public speaking.

In addition to traditional treatment, there are several strategies that you can use to cope with speech anxiety and become better at public speaking in general . Public speaking is like any activity—better preparation equals better performance. Being better prepared will boost your confidence and make it easier to concentrate on delivering your message.

Even if you have SAD, with proper treatment and time invested in preparation, you can deliver a successful speech or presentation.

Pre-Performance Planning

Taking some steps to plan before you give a speech can help you better control feelings of anxiety. Before you give a speech or public performance:

• Choose a topic that interests you . If you are able, choose a topic that you are excited about. If you are not able to choose the topic, try using an approach to the topic that you find interesting. For example, you could tell a personal story that relates to the topic as a way to introduce your speech. This will ensure that you are engaged in your topic and motivated to research and prepare. When you present, others will feel your enthusiasm and be interested in what you have to say.
• Become familiar with the venue . Ideally, visit the conference room, classroom, auditorium, or banquet hall where you will be presenting before you give your speech. If possible, try practicing at least once in the environment that you will be speaking in. Being familiar with the venue and knowing where needed audio-visual components are ahead of time will mean one less thing to worry about at the time of your speech.
• Ask for accommodations . Accommodations are changes to your work environment that help you to manage your anxiety. This might mean asking for a podium, having a pitcher of ice water handy, bringing in audiovisual equipment, or even choosing to stay seated if appropriate. If you have been diagnosed with an anxiety disorder such as social anxiety disorder (SAD), you may be eligible for these through the Americans with Disabilities Act (ADA).
• Don’t script it . Have you ever sat through a speech where someone read from a prepared script word for word? You probably don’t recall much of what was said. Instead, prepare a list of key points on paper or notecards that you can refer to.
• Develop a routine . Put together a routine for managing anxiety on the day of a speech or presentation. This routine should help to put you in the proper frame of mind and allow you to maintain a relaxed state. An example might be exercising or practicing meditation on the morning of a speech.

Practice and Visualization

Even people who are comfortable speaking in public rehearse their speeches many times to get them right. Practicing your speech 10, 20, or even 30 times will give you confidence in your ability to deliver.

If your talk has a time limit, time yourself during practice runs and adjust your content as needed to fit within the time that you have. Lots of practice will help boost your self-confidence .

• Prepare for difficult questions . Before your presentation, try to anticipate hard questions and critical comments that might arise, and prepare responses ahead of time. Deal with a difficult audience member by paying them a compliment or finding something that you can agree on. Say something like, “Thanks for that important question” or “I really appreciate your comment.” Convey that you are open-minded and relaxed. If you don’t know how to answer the question, say you will look into it.
• Get some perspective . During a practice run, speak in front of a mirror or record yourself on a smartphone. Make note of how you appear and identify any nervous habits to avoid. This step is best done after you have received therapy or medication to manage your anxiety.
• Imagine yourself succeeding . Did you know your brain can’t tell the difference between an imagined activity and a real one? That is why elite athletes use visualization to improve athletic performance. As you practice your speech (remember 10, 20, or even 30 times!), imagine yourself wowing the audience with your amazing oratorical skills. Over time, what you imagine will be translated into what you are capable of.
• Learn to accept some anxiety . Even professional performers experience a bit of nervous excitement before a performance—in fact, most believe that a little anxiety actually makes you a better speaker. Learn to accept that you will always be a little anxious about giving a speech, but that it is normal and common to feel this way.

Setting Goals

Instead of trying to just scrape by, make it a personal goal to become an excellent public speaker. With proper treatment and lots of practice, you can become good at speaking in public. You might even end up enjoying it!

Put things into perspective. If you find that public speaking isn’t one of your strengths, remember that it is only one aspect of your life. We all have strengths in different areas. Instead, make it a goal simply to be more comfortable in front of an audience, so that public speaking anxiety doesn’t prevent you from achieving other goals in life.

A Word From Verywell

In the end, preparing well for a speech or presentation gives you confidence that you have done everything possible to succeed. Give yourself the tools and the ability to succeed, and be sure to include strategies for managing anxiety. These public-speaking tips should be used to complement traditional treatment methods for SAD, such as therapy and medication.

Crome E, Baillie A. Mild to severe social fears: Ranking types of feared social situations using item response theory . J Anxiety Disord . 2014;28(5):471-479. doi:10.1016/j.janxdis.2014.05.002

Pull CB. Current status of knowledge on public-speaking anxiety . Curr Opin Psychiatry. 2012;25(1):32-8. doi:10.1097/YCO.0b013e32834e06dc

Goldstein DS. Adrenal responses to stress . Cell Mol Neurobiol. 2010;30(8):1433-40. doi:10.1007/s10571-010-9606-9

Anderson PL, Zimand E, Hodges LF, Rothbaum BO. Cognitive behavioral therapy for public-speaking anxiety using virtual reality for exposure . Depress Anxiety. 2005;22(3):156-8. doi:10.1002/da.20090

Hinojo-Lucena FJ, Aznar-Díaz I, Cáceres-Reche MP, Trujillo-Torres JM, Romero-Rodríguez JM. Virtual reality treatment for public speaking anxiety in students. advancements and results in personalized medicine .  J Pers Med . 2020;10(1):14. doi:10.3390/jpm10010014

Steenen SA, van Wijk AJ, van der Heijden GJ, van Westrhenen R, de Lange J, de Jongh A. Propranolol for the treatment of anxiety disorders: Systematic review and meta-analysis . J Psychopharmacol (Oxford). 2016;30(2):128-39. doi:10.1177/0269881115612236

By Arlin Cuncic, MA Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

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Fear of public speaking: how can i overcome it, how can i overcome my fear of public speaking.

Fear of public speaking is a common form of anxiety. It can range from slight nervousness to paralyzing fear and panic. Many people with this fear avoid public speaking situations altogether, or they suffer through them with shaking hands and a quavering voice. But with preparation and persistence, you can overcome your fear.

These steps may help:

• Know your topic. The better you understand what you're talking about — and the more you care about the topic — the less likely you'll make a mistake or get off track. And if you do get lost, you'll be able to recover quickly. Take some time to consider what questions the audience may ask and have your responses ready.
• Get organized. Ahead of time, carefully plan out the information you want to present, including any props, audio or visual aids. The more organized you are, the less nervous you'll be. Use an outline on a small card to stay on track. If possible, visit the place where you'll be speaking and review available equipment before your presentation.
• Practice, and then practice some more. Practice your complete presentation several times. Do it for some people you're comfortable with and ask for feedback. It may also be helpful to practice with a few people with whom you're less familiar. Consider making a video of your presentation so you can watch it and see opportunities for improvement.
• Challenge specific worries. When you're afraid of something, you may overestimate the likelihood of bad things happening. List your specific worries. Then directly challenge them by identifying probable and alternative outcomes and any objective evidence that supports each worry or the likelihood that your feared outcomes will happen.
• Visualize your success. Imagine that your presentation will go well. Positive thoughts can help decrease some of your negativity about your social performance and relieve some anxiety.
• Do some deep breathing. This can be very calming. Take two or more deep, slow breaths before you get up to the podium and during your speech.
• Focus on your material, not on your audience. People mainly pay attention to new information — not how it's presented. They may not notice your nervousness. If audience members do notice that you're nervous, they may root for you and want your presentation to be a success.
• Don't fear a moment of silence. If you lose track of what you're saying or start to feel nervous and your mind goes blank, it may seem like you've been silent for an eternity. In reality, it's probably only a few seconds. Even if it's longer, it's likely your audience won't mind a pause to consider what you've been saying. Just take a few slow, deep breaths.
• Recognize your success. After your speech or presentation, give yourself a pat on the back. It may not have been perfect, but chances are you're far more critical of yourself than your audience is. See if any of your specific worries actually occurred. Everyone makes mistakes. Look at any mistakes you made as an opportunity to improve your skills.
• Get support. Join a group that offers support for people who have difficulty with public speaking. One effective resource is Toastmasters, a nonprofit organization with local chapters that focuses on training people in speaking and leadership skills.

If you can't overcome your fear with practice alone, consider seeking professional help. Cognitive behavioral therapy is a skills-based approach that can be a successful treatment for reducing fear of public speaking.

As another option, your doctor may prescribe a calming medication that you take before public speaking. If your doctor prescribes a medication, try it before your speaking engagement to see how it affects you.

Nervousness or anxiety in certain situations is normal, and public speaking is no exception. Known as performance anxiety, other examples include stage fright, test anxiety and writer's block. But people with severe performance anxiety that includes significant anxiety in other social situations may have social anxiety disorder (also called social phobia). Social anxiety disorder may require cognitive behavioral therapy, medications or a combination of the two.

Craig N. Sawchuk, Ph.D., L.P.

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• Social anxiety disorder (social phobia). In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association, 2013. http://dsm.psychiatryonline.org. Accessed April 18, 2017.
• 90 tips from Toastmasters. Toastmasters International. https://www.toastmasters.org/About/90th-Anniversary/90-Tips. Accessed April 18, 2017.
• Stein MB, et al. Approach to treating social anxiety disorder in adults. http://www.uptodate.com/home. Accessed April 18, 2017.
• How to keep fear of public speaking at bay. American Psychological Association. http://www.apa.org/monitor/2017/02/tips-sidebar.aspx. Accessed April 18, 2017.
• Jackson B, et al. Re-thinking anxiety: Using inoculation messages to reduce and reinterpret public speaking fears. PLOS One. 2017;12:e0169972.
• Sawchuk CN (expert opinion). Mayo Clinic, Rochester, Minn. April 24, 2017.

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To Overcome Your Fear of Public Speaking, Stop Thinking About Yourself

• Sarah Gershman

Tips for before and during your presentation.

Even the most confident speakers find ways to distance themselves from their audience. It’s how our brains are programmed, so how can we overcome it? Human generosity. The key to calming the amygdala and disarming our panic button is to turn the focus away from ourselves — away from whether we will mess up or whether the audience will like us — and toward helping the audience. Showing kindness and generosity to others has been shown to activate the vagus nerve, which has the power to calm the fight-or-flight response. When we are kind to others, we tend to feel calmer and less stressed. The same principle applies in speaking. When we approach speaking with a spirit of generosity, we counteract the sensation of being under attack and we feel less nervous.

Most of us — even those at the top — struggle with public-speaking anxiety. When I ask my clients what makes them nervous, invariably they respond with the same answers:

• Sarah Gershman is an executive speech coach and CEO of Green Room Speakers. She is a professor at the McDonough School of Business at Georgetown University, where she teaches public speaking to leaders from around the globe.

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PUBLIC SPEAKING ANXIETY

The fear of public speaking is the most common phobia ahead of death, spiders, or heights. The National Institute of Mental Health reports that public speaking anxiety, or glossophobia, affects about 40%* of the population. The underlying fear is judgment or negative evaluation by others. Public speaking anxiety is considered a social anxiety disorder. * Gallup News Service, Geoffrey Brewer, March 19, 2001.

The fear of public speaking is worse than the fear of death

Evolution psychologists believe there are primordial roots. Our prehistoric ancestors were vulnerable to large animals and harsh elements. Living in a tribe was a basic survival skill. Rejection from the group led to death. Speaking to an audience makes us vulnerable to rejection, much like our ancestors’ fear.

A common fear in public speaking is the brain freeze. The prospect of having an audience’s attention while standing in silence feels like judgment and rejection.

Why the brain freezes

The pre-frontal lobes of our brain sort our memories and is sensitive to anxiety. Dr. Michael DeGeorgia of Case Western University Hospitals, says: “If your brain starts to freeze up, you get more stressed and the stress hormones go even higher. That shuts down the frontal lobe and disconnects it from the rest of the brain. It makes it even harder to retrieve those memories.”

The fight or flight response activates complex bodily changes to protect us. A threat to our safety requires immediate action. We need to respond without debating whether to jump out of the way of on oncoming car while in an intersection. Speaking to a crowd isn’t life threatening. The threat area of the brain can’t distinguish between these threats.

Help for public speaking anxiety

We want our brains to be alert to danger. The worry of having a brain freeze increases our anxiety. Ironically, it increases the likelihood of our mind’s going blank as Dr. DeGeorgia described. We need to recognize that the fear of brain freezing isn’t a life-or-death threat like a car barreling towards us while in a crosswalk.

Change how we think about our mind going blank.

De-catastrophize brain freezes . It might feel horrible if it happens in the moment. The audience will usually forget about it quickly. Most people are focused on themselves. We’ve handled more difficult and challenging situations before. The long-term consequence of this incident is minimal.

Leave it there . Don’t dwell on the negative aspects of the incidents. Focus on what we can learn from it. Worry that it will happen again will become self-fulfilling. Don’t avoid opportunities to create a more positive memory.

Perfectionism won’t help . Setting unachievable standards of delivering an unblemished speech increases anxiety. A perfect speech isn’t possible. We should aim to do our best instead of perfect.

Silence is gold . Get comfortable with silence by practicing it in conversations. What feels like an eternity to us may not feel that way to the audience. Silence is not bad. Let’s practice tolerating the discomfort that comes with elongated pauses.

Avoidance reinforces . Avoiding what frightens us makes it bigger in our mind. We miss out on the opportunity to obtain disconfirming information about the trigger.

Rehearse to increase confidence

Practice but don’t memorize . There’s no disputing that preparation will build confidence. Memorizing speeches will mislead us into thinking there is only one way to deliver an idea. Forgetting a phrase or sentence throw us off and hastens the brain freeze. Memorizing provides a false sense of security.

Practice with written notes. Writing out the speech may help formulate ideas. Practice speaking extemporaneously using bullet points to keep us on track.

Practice the flow of the presentation . Practice focusing on the message that’s delivered instead of the precise words to use. We want to internalize the flow of the speech and remember the key points.

Practice recovering from a brain freeze . Practice recovery strategies by purposely stopping the talk and shifting attention to elsewhere. Then, refer to notes to find where we left off. Look ahead to the next point and decide what we’d like to say next. Finally, we’ll find someone in the audience to start talking to and begin speaking.

Be prepared for the worst . If we know what to do in the worst-case scenario (and practice it), we’ll have confidence in our ability to handle it. We do that by preparing what to say to the audience if our mind goes blank. Visualizing successful recovery of the worst will help us figure out what needs to be done to get back on track.

Learn to relax

Remember to breathe . We can reduce anxiety by breathing differently. Take slow inhalations and even slower exhalations with brief pauses in between. We’ll be more likely to use this technique if practiced in times of low stress.

Speak slowly . It’s natural to speed up our speech when we are anxious. Practice slowing speech while rehearsing. When we talk quickly, our brain sees it is a threat. Speaking slowly and calmly gives the opposite message to our brain.

Make eye contact with the audience . Our nerves might tell us to avoid eye contact. Making deliberate eye contact with a friendly face will build confidence and slow our speaking.

Join a group . Practice builds confident in public speaking. Groups like Toastmasters International provide peer support to hone our public speaking skill. Repeated exposure allows us to develop new beliefs about our fear and ability to speak in public.

The fear of our mind going blank during a speech is common. Job advancement or college degree completion may be hampered by not addressing this fear.

Get additional practical suggestions on overcoming public speaking anxiety in this CNBC article by the director of NSAC Brooklyn, Chamin Ajjan, LCSW, A-CBT, CST.

How to Get Help for Social Anxiety

The National Social Anxiety Center (NSAC) is an association of independent Regional Clinics and Associates throughout the United States with certified cognitive-behavioral therapists (CBT) specializing in social anxiety and other anxiety-related problems.

Find an NSAC Regional Clinic or Associate which is licensed to help people in the state where you are located.

Places where nsac regional clinics and associates are based.

Want to create or adapt books like this? Learn more about how Pressbooks supports open publishing practices.

Chapter 1: The Speech Communication Process

Speech Anxiety

What is it.

Speech anxiety is best defined as the nervousness that a speaker feels before and/or during a presentation.  Sweating palms, a shaky voice, a dry throat, difficulty breathing, and even memory loss are all common symptoms of anxiety. The symptoms you, as an individual, will feel are hard to predict. But it helps if you remember that nearly every speaker has experienced some degree of speech anxiety. Even professional speakers occasionally feel a small amount of apprehension at times. Anxiety levels vary. Some speakers will report little to no anxiety while speaking; others will confess that they are petrified at the thought of speaking in public. Jerry Seinfeld used to joke that “at a funeral, the average person would rather be in the casket than giving the eulogy. ” Now that is fear!

Why Anxiety and Public Speaking?

Scholars at the University of Wisconsin-Stout (“Public Speaking Anxiety,” 2015) explain that anxiety in public speaking can result from one of several misperceptions:

•  “all or nothing” thinking—a mindset that if your speech falls short of “perfection” (an unrealistic standard), then you are a failure as a public speaker;

•     overgeneralization—believing that a single event (such as failing at a task) is a universal or “always” event; and

•     fortune telling—the tendency to anticipate that things will turn out badly, no matter how much practice or rehearsal is done.

Likewise, many new college students operate under the false belief that intelligence and skill are “fixed.” In their minds, a person is either smart or skilled in something, or they are not. Some students apply this false belief to math and science subjects, saying things like “I’m just no good at math and I never will be,” or even worse, “I guess I am just not smart enough to be in college.” As you can tell, these beliefs can sabotage someone’s college career. Also unfortunately, the same kind of false beliefs are applied to public speaking, and people conclude that because public speaking is hard, they are just not “naturally good” at it and have no inborn skill. They give up on improving and avoid public speaking at all costs.

There is more to Dr. Dweck’s research. We would recommend her book Mindset . Many students enter a public speaking class thinking “I’m just no good at this and never will be,” just like some students feel about college algebra or science. Dr. Dweck and other learning psychologists show that learning a new skill might be hard work, but the difficulty is not a sign that learning is impossible. Modern research by Stanford University psychologist Carol Dweck (2007) and others shows that intelligence and related skills are “malleable,” meaning that they are open to change and growth. Understanding and accepting that your intelligence and skill in different areas is not fixed or “stuck,” but open to growth, will have a significant influence on your success in life. It will also help you see that just because learning a subject or task is hard does not mean you are not or cannot be good at it. Obstacles and barriers that make learning hard are opportunities for growth, not “getting off places.”

Along with the wrong way of thinking about one’s learning and growth, two other fears contribute to anxiety in public speaking. The first is fear of failure. This fear can result from several sources: real or perceived bad experiences involving public speaking in the past, lack of preparation, lack of knowledge about public speaking, not knowing the context, and uncertainty about one’s task as a public speaker (such as being thrown into a situation at the last minute).

It is not the goal of this book to belittle that fear. It is real and justified to some extent because you might lack understanding of the public speaking task or lack good speaking experiences upon which to build. One of the goals and fringe benefits of this course is that you are not just going to learn about public speaking, but you are going to do it—at least four or five times—with a real audience. You will overcome some of your fears and feel that you have accomplished something of personal benefit.

The second fear is fear of rejection of one’s self or one’s ideas. This one is more serious in some respects. You may feel rejection because of fear of failure, or you may feel that the audience will reject your ideas, or worse, you as a person. Knowing how to approach the public speaking task and explain your ideas can help. However, you should ask yourself deep and probing questions as to why you believe that your audience will reject you because this fear is rooted in a belief. You should ask yourself what possibly false belief is causing your anxiety.

One of the core attitudes an effective and ethical public speaker must have is respect for and empathy with the audience. Your audience in this class is your peers who want to learn and want to get through the class success- fully (just like you do). Your audience also includes your instructor who wants to see you succeed in the course as well. Believe me, public speaking teachers get a lot of pleasure from hearing successful student speeches!

Your audience wants you to succeed if for no other reason than a good speech is much easier and pleasant to listen to than a poor one. Again, gaining practice in this class with a real, live audience can help you work through the roots of your fear of rejection.

Beyond dealing with the root fears that may cause you to have a “fright or flight” response when it comes to public speaking, there are some practical answers to dealing with fears about public speaking. Of course, fear responses can be reduced if you know how public speaking works, as you will see throughout this textbook. But there are some other strategies, and most of them have to do with preparation.

How Do I Overcome My Fear?

There are many reasons why a speaker might feel anxious, but there are several steps you can take to reduce your anxiety. First, remember that everyone has experienced some level of anxiety during a presentation. Knowing that you are not the only one feeling nervous should help a bit. Keep in mind that most listeners won’t even be aware of your anxiety. They often don’t see what you thought was glaringly obvious; they’re busy preparing themselves for their turn up front. It is perfectly normal to feel nervous when you find yourself in an unfamiliar setting or situation. You probably felt nervous the first time you had to shoot a foul shot in front of a large crowd of basketball fans. Or you might recall the anxiety you felt during your first piano recital as a child, or that first job interview. Think of this nervous feeling as your body readying itself for an important activity.

Also, you might feel anxious if you have not adequately prepared for the presentation. Preparing and practicing your presentation are two of the surest ways to minimize nervousness. No one wants to feel embarrassed in public, but knowing that you have done everything possible to ensure success should help you feel more confident. Do your research and organize your ideas logically. Then practice several times. Try to find someone to listen as you practice -your family, your friends, your roommate -and listen to their feedback. Even if they don’t know your topic, they know you. They may even be able to point out some areas in your presentation that still need improvement. The more you prepare and practice, the more successful your presentation will likely be.

Finally, be optimistic and focus on the positives. Use positive self-talk as you prepare. Don’t tell yourself that you’ll perform horribly or that you can’t do it. Have you ever heard of a self-fulfilling prophecy? What you expect to happen may be exactly what does happen. So tell yourself that you’re well prepared and that you will improve every time you speak. Remind yourself that you are calm and in control of the situation and be sure to take a deep breath whenever necessary. Imagine yourself speaking clearly and effortlessly. Find a couple of friendly faces in the crowd and focus on them. If they’re sending positive energy your way, grab it!

Addressing Public Speaking Anxiety

Mental Preparation

If your neighbor’s house were on fire, getting to the phone to call the fire department would be your main concern. You would want to get the ad- dress right and express the urgency. That is admittedly an extreme exam ple, but the point is about focus. To mentally prepare, you want to put your focus where it belongs, on the audience and the message. Mindfulness and full attention to the task are vital to successful public speaking. If you are concerned about a big exam or something personal going on in your life, your mind will be divided, and that division will add to your stress.

The main questions to ask yourself are “Why am I so anxiety-ridden about giving a presentation?” and “What is the worst that can happen?” For example, you probably won’t know most of your classmates at the beginning of the course, adding to your anxiety. By midterm, you should be developing relationships with them and be able to find friendly faces in the audience. However, very often we make situations far worse in our minds than they actually are, and we can lose perspective. One of the authors tells her students, “Some of you have been through childbirth and even through military service . That is much worse than public speaking!” Your instructor will probably try to help you get to know your classmates and minimize the “unknowns” that can cause you worry.

Physical preparation

The first step in physical preparation is adequate sleep and rest. You might be thinking such a thing is impossible in college, where sleep deprivation and late nights come with the territory. However, research shows the extreme effects a lifestyle of limited sleep can have, far beyond yawning or dozing off in class (Mitru, Millrood, & Mateika, 2002; Walker, 2017). As far as public speaking is concerned, your energy level and ability to be alert and aware during the speech will be affected by lack of sleep.

Secondly, you would be better off to eat something that is protein-based rather than processed sugar-based before speaking. In other words, cheese or peanut butter on whole grain toast, Greek yogurt, or eggs for breakfast rather than a donut and soft drink. Some traditionalists also discourage the drinking of milk because it is believed to stimulate mucus production, but this has not been scientifically proven (Lai & Kardos, 2013).

A third suggestion is to wear clothes that you know you look good in and are comfortable but also meet the context’s requirements (that is, your instructor may have a dress code for speech days). Especially, wear comfort- able shoes that give you a firm base for your posture. Flip- flops and really high heels may not fit these categories.

A final suggestion for physical preparation is to utilize some stretching or relaxation techniques that will loosen your limbs or throat. Essentially, your emotions want you to run away, but the social situation says you must stay, so all that energy for running must go somewhere. The energy might go to your legs, hands, stomach, sweat glands, or skin, with undesirable physical consequences. Tightening and stretching your hands, arms, legs, and throat (through intentional, wide yawns) for a few seconds before speaking can help release some of the tension. Your instructor may be able to help you with these exercises, or you can find some on the Internet.

Contextual preparation

The more you can know about the venue where you will be speaking, the better. For this class, of course, it will be your classroom, but for other situations where you might experience “communication apprehension,” you should check out the space beforehand or get as much information as possible. For example, if you were required to give a short talk for a job interview, you would want to know what the room will be like, if there is equipment for projection, how large the audience will be, and the seating arrangements. If possible, you will want to practice your presentation in a room that is similar to the actual space where you will deliver it.

The best advice for contextual preparation is to be on time, even early. If you have to rush in at the last minute, as so many students do, you will not be mindful, focused, or calm for the speech. Even more, if you are early, you can make sure equipment is working, and can converse with the audience as they enter. Professional speakers often do this to relax themselves, build credibility, and gain knowledge to adapt their presentations to the audience. Even if you don’t want to “schmooze” beforehand, being on time will help you create a good first impression and thus enhance your credibility before the actual speech.

Speech preparation

Procrastination, like lack of sleep, seems to just be part of the college life. Sometimes we feel that we just don’t get the best ideas until the last minute. Writing that essay for literature class at 3:00 a.m. just may work for you. However, when it comes to public speaking, there are some definite reasons you would not want to do that. First, of course, if you are finishing up your outline at 3:00 a.m. and have a 9:00 speech, you are going to be tired and unable to focus. Second, your instructor may require you to turn in your outline several days ahead of the speech date. However, the main reason is that public speaking requires active, oral, repeated practice before the actual delivery.

You do not want the first time that you say the words to be when you are in front of your audience. Practicing is the only way that you will feel confident, fluent, and in control of the words you speak. Practicing (and timing yourself) repeatedly is also the only way that you will be assured that your speech meets the assignment’s time limits, and speaking within the expected time limits is a fundamental rule of public speaking. You may think your speech is five minutes long but it may end up being ten minutes the first time you practice it—or only two minutes!

Your practicing should be out loud, standing up, with shoes on, with someone to listen, if possible (other than your dog or cat), and with your visual aids. If you can record yourself and watch it, that is even better. If you do record yourself, make sure you record yourself from the feet up- or at least the hips up—so you can see your body language. The need for oral practice will be emphasized over and over in this book and probably by your instructor. As you progress as a speaker, you will always need to practice but perhaps not to the extent you do as a novice speaker.

As hard as it is to believe, YOU NEVER LOOK AS NERVOUS AS YOU FEEL.

You may feel that your anxiety is at level seventeen on a scale of one to ten, but the audience does not perceive it the same way. They may perceive it at a three or four or even less. That’s not to say they won’t see any signs of your anxiety and that you don’t want to learn to control it, only that what you are feeling inside is not as visible as you might think. This principle relates back to focus. If you know you don’t look as nervous as you feel, you can focus and be mindful of the message and audience rather than your own emotions.

Also, you will probably find that your anxiety decreases throughout the class (Finn, Sawyer, & Schrodt, 2009). In her Ted Talk video , Harvard Business School social psychologist Amy Cuddy discusses nonverbal communication and suggests that instead of “faking it until you make it,” that you can, and should, “fake it until you become it.” She shares research that shows how our behavior affects our mindsets, not just the other way around. Therefore, the act of giving the speech and “getting through it” will help you gain confidence. Interestingly, Dr. Cuddy directs listeners to strike a “power pose” of strong posture, feet apart, and hands on hips or stretched over head to enhance confidence.

Final Note: If you are an audience member, you can help the speaker with his/her anxiety, at least a little bit. Mainly, be an engaged listener from beginning to end. You can imagine that a speaker is going to be more nervous if the audience looks bored from the start. A speaker with less anxiety is going to do a better job and be more interesting. Of course, do not walk into class during your classmates’ speeches, or get up and leave. In addition to being rude, it pulls their minds away from their message and distracts the audience. Your instructor will probably have a policy on this behavior, too, as well as a dress code and other expectations on speech days. There are good reasons for these policies, so respect them.

Fundamentals of Public Speaking Copyright © by Lumen Learning is licensed under a Creative Commons Attribution 4.0 International License , except where otherwise noted.

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Speech Anxiety

Most people experience some level of speech anxiety when they have to speak in front of a group; in fact, public speaking is many people’s greatest fear. Speech anxiety can range from a slight feeling of “nerves” to a nearly incapacitating fear. Some of the most common symptoms of speech anxiety are: shaking, sweating, butterflies in the stomach, dry mouth, rapid heartbeat, and squeaky voice. Although it is often impossible to completely eliminate speech anxiety there are a variety of ways to deal with it and even make it work to your advantage.

About Speech Anxiety

Experiencing speech anxiety is normal. Nearly everyone gets nervous when they have to give a speech or a presentation, even experienced speakers. The speakers that look relaxed and confident have simply learned how to handle their anxiety and use it to enhance their performance.

Most of your anxiety is not visible to the audience. You may feel like you are shaking uncontrollably but people in the audience probably cannot even tell. Gain confidence from the fact that you are the only one who knows how nervous you are.

The audience wants you to succeed. Novice speakers commonly feel that the people in the audience are extremely critical and want them to fail. This is very rarely the case. Think about situations where you have been an audience member. Did you want the speaker to fail? Probably not, in fact we are usually quite supportive of speakers and may even feel bad for them if they stumble over a word or lose their train of thought. Most audiences you will address as a student are rooting for you.

Anxiety decreases as a speech progresses. Speech anxiety is usually worst right before a speech and at the beginning of the speech. Most people find that once they get through the introduction their anxiety begins to decrease and confidence increases.

Tips for Dealing with Speech Anxiety

Before the speech . . ..

Identify the cause of your nervousness. Write down the reasons why you are nervous to give a speech or presentation. If you come up with something like, “I’m afraid I’ll look stupid” dig a little deeper. What would make you look stupid? You may find that you are really afraid that you will forget what you wanted to say. This will help you pinpoint specific things to work on. If you are afraid you will forget what you wanted to say then spending extra time practicing your speech should reduce that anxiety.

Choose topics that you are interested in. We do not always get to choose topics that we speak about. If you are able to choose your topic pick one that interests you. It is much easier to spend time researching and preparing a presentation on a topic that you care about than one you have no interest in. You will also be more inclined to display enthusiasm about a topic that you enjoy.

Prepare your speech early and thoroughly. Having to prepare a speech at the last minute will only increase your anxiety. After you have prepared your speech PRACTICE, PRACTICE, PRACTICE!! Practice delivering your speech at least 7 to 10 times before your actual presentation. Be sure that you know the organization of your main points to avoid losing your place. Watch yourself in the mirror while you deliver your speech, this will allow you to see your gestures and body language and practice making eye contact. You can also give your speech to friends or family members and ask them for feedback. Audio or videotaping your speech are other ways to evaluate and improve your delivery. If you are given a time limit for your presentation be sure to use a stopwatch as you give your speech. Time each practice run and make changes to ensure that you will be able to stay within your allotted time. Keep in mind that most of us speak more quickly when we are in front of a real audience.

Know your topic. If you have researched the topic thoroughly you will be certain that you are presenting accurate information and you will be able to answer questions that the audience may ask. These things will greatly increase your confidence.

Be aware of the speech situation. One of the hardest things for a speaker to deal with is a surprise. While we cannot completely avoid surprises we can minimize them. Make sure that you are aware of all aspects of the speech situation ahead of time. Know your time limit, the size of your audience, the make-up of your audience (see audience analysis), what equipment you will have available to you (computer, overhead, podium, easel, etc.), and any other details that may affect your presentation. Also, if you are using any type of technology in your speech (i.e. a PowerPoint presentation) be sure that you have a back-up plan (see Visual Aids and Technology). Technology can be a wonderful tool but it can also be unpredictable.

Set realistic expectations. No one is perfect. Public speaking is difficult to master even seasoned speakers make mistakes. Instead of telling yourself that you have to deliver your speech flawlessly, think realistic things like, “If I lose my place I will calmly scan my notes and then continue my speech” or “Small mistakes aren’t going to ruin my speech.”

Replace negative thoughts with positive ones and visualize success. Thinking negative thoughts increases anxiety. When a negative thought comes to mind try to immediately replace it with positive thoughts. For example, if you think, “I’m going to forget what to say and just stand there,” replace that with thoughts like, “I’ve done a great deal of research and I know this topic well” and “I have practiced my speech many times and I’m going to deliver it just like I practiced.” Other performers such as athletes and musicians have found that visualization can be a powerful tool to improve performance. See yourself delivering the speech with confidence and successfully conveying your message.

Continue gaining experience. One of the best ways to combat speech anxiety is to gain speaking experience. Take any opportunity that you have to speak in public. Speak in your classes or volunteer to give presentations for groups you are involved in - anything that gives you a chance to hone your speaking skills.

On the day of the speech . . .

Exercise. Exercising on the day of a speech can help reduce anxiety and stress.

Use relaxation techniques. Simple relaxation techniques lessen anxiety and allow them to focus on the task at hand. Some of the most common relaxation techniques are: taking deep breaths, tightening and then relaxing your muscles, and visualizing a peaceful scene.

Accept fear and use it. Accept the fact that you are nervous (remember it’s normal to experience speech anxiety) and use that nervous energy to enhance your delivery. Use the extra adrenaline that you get from fear to invigorate your gestures and enthusiasm about your topic. Remember, even the best speakers get nervous, but they use it to their benefit.

Wear clothes that you feel confident in. Most of us have a few outfits that we feel particularly comfortable and confident in. These are good things to wear when you present a speech. If you feel good about how you look standing in front of your audience, you can put all of your focus on your message. You do not want to distract your audience or yourself by adjusting your clothes or hair during your speech.

Act confident and do not profess your anxiety to the audience. Remember that your nervousness is usually invisible to your audience. If you act confident your audience will assume that you are. This can become a positive circular process: the audience gives you the respect of a competent speaker, you receive positive feedback that gives you more confidence in your ability, and the audience gives you more respect. A common mistake that novice speakers make is telling the audience that they are nervous. This does not lessen your anxiety and it tends to make your audience uncomfortable since they want you to succeed. Acting confident is a much more effective strategy.

Find friendly faces in the crowd. While you are speaking find one or two people in the audience that are giving you positive feedback (nodding in agreement, smiling when appropriate, etc.). When you feel nervous make eye contact with those people. Their friendly faces will give you encouragement.

Find ways to hide your anxiety. If your mouth goes dry, be sure to bring a glass of water with you when you speak. If you sweat excessively, wear clothes that will not allow your audience to detect it. If your hands shake, use gestures that mask the shaking.

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Overcome your public speaking anxiety with these 10 tips

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What’s public speaking anxiety?

10 symptoms of public speaking anxiety, 10 common public speaking stressors, how to overcome public speaking anxiety: 10 tips, diagnosing and treating public speaking anxiety, speak with confidence.

Your opinion and expertise matter, so it can be frustrating when public speaking nerves leave you speechless. Maybe your heart races and you trip over your words, or you spend most of your presentation hoping no one asks questions. Fear not. Public speaking anxiety is a common experience that impacts even the most confident people — and it’s manageable.

The intense nerves associated with public speaking aren’t reserved for being on stage in front of a large audience. Discomfort might occur during small team presentations , a sales pitch with a client, or group brainstorming sessions . The stress may be so potent that you avoid important opportunities to showcase your expertise and advance your career. 

But identifying triggers and understanding your physiological response will help you overcome your anxiety. With practice and support, you’ll fearlessly share your important thoughts and opinions with others. 

Public speaking anxiety, or glossophobia, is the most common subset of social anxiety, affecting about 3–5% of the general population and 80% of people with social phobias . Those with glossophobia feel anxiety symptoms , like a racing heartbeat and stressful thoughts, when sharing ideas or asking questions in front of others. And those who experience public speaking anxiety often feel more general performance anxiety during activities like striking up a conversation with a stranger or eating in public.

But why does public speaking cause anxiety? According to an article by the Harvard Business Review, our ancestors perceived being watched as a predatory threat , so our brains evolved to have a fight-or-flight response . This is the body’s physiological response to danger, activating the nervous system to encourage us to return to safety.

While public speaking doesn’t present real physical dangers, social anxiety can trigger your stress response . Worrying about people judging you, making a mistake , or messing up an important professional opportunity are visceral fears that send messages to the brain to seek protection. 

In some cases, an acute fear can be motivating . Worrying about underperforming during a client presentation or making the right first impression at a face-to-face networking event could compel you to practice and perfect your speech. 

But a chronic and debilitating fear of public speaking can disrupt your career. You may become avoidant and miss important opportunities to show off your expertise, establish your personal brand , and achieve professional development goals . 

Publi c speaking anxiety is so all-encompassing you may not be conscientious of all the ways this type of stress affects the body. Acute anxiety symptoms are widespread and vary between people , but here are 10 common signs to be aware of:

Increased heart rate

Lack of concentration 

Avoidant behaviors like social isolation

Shortness of breath

Panic attacks

Intrusive thoughts

Shaky hands and legs

While you might associate public speaking anxiety with delivering a Ted Talk or corporate event presentation, plenty of everyday situations can trigger your fear of performing. Here are 10 common stressors of public speaking anxiety: 

Meeting new colleagues or coworkers

Job interviews

Sharing ideas in a brainstorming session

Giving a small presentation

Training new coworkers

Debriefing your team or managers on an ongoing project

Offering your opinion during a virtual meeting

Delivering an elevator pitch

Participating in a board meeting

Offering someone constructive criticism

Like any other challenge, thoughtful practice, care, and patience will help you approach public speaking confidently. Here are 10 tips for public speaking anxiety sufferers looking to improve.

1. Don’t expect perfection

Perfection is an unrealistic expectation that distracts from your good work and amplifies your anxiety. Instead of aiming for perfection , celebrate your improvements and seek out continuous learning opportunities . Every chance to speak in front of others is a chance to learn and grow — even if it means a few awkward pauses or stumbling over your words occasionally. 

2. Be yourself

While keeping your body language and humor professional, be your most authentic self and stick with what feels comfortable. Imitating others’ speaking styles could make you overthink each gesture or appear unnatural and insincere. And the more you step into your authenticity at work , the more comfortable you’ll feel being yourself in every area of your life. 

3. Remember your purpose

Whether delivering a presentation or making a sale, you’re speaking in public for a reason. Think about why you’re there — be it to share your experience or teach others — and focus on this core purpose. Doing so might get you out of your head and into the situation at hand so you can concentrate less on your anxiety symptoms and more on accomplishing your task.

4. Prepare and practice

The best way to feel comfortable speaking in front of others is to practice. Speech anxiety often focuses on the unknown, like audience questions or complex presentation materials. But subject-matter-familiarity quiets some of these questions and offers answers. 

You can jot down and prepare for questions you expect or memorize your materials so they feel less overwhelming. And p racticing your delivery and body language can take away the shock of talking to a group because you have less to worry about. 

5. Let your coworkers know

Consider informing coworkers and managers about your stage fright so they know to support you. They might make adjustments like offering you additional notice regarding presentations they’d like you to make or taking your questions last in a meeting so you have more time to calm your nerves. And you can also ask team members for feedback and encouragement on your public speaking skills . 

6. Visualize success

Use visualization , positive self-talk , and other manifestation methods to picture yourself confidently speaking in public. These positive projections can become a self-fulfilling prophecy as you do what’s necessary to make your vision a reality. You could also try anxiety journaling to shake negative automatic thoughts and track your positive thinking progress. 

7. Make eye contact

If you fear public speaking, you may instinctively avoid eye contact because it feels intimate or intimidating. But chances are everyone wants to encourage you, and you can feed off the room’s energy by looking your audience in the eye. If you see heads nodding and people paying attention, you may gain the confidence boost you need to continue nerves-free. 

8. Pose for success

Standing i n power poses (body postures expressing strength and assertiveness ) signals to audience members that you’re confident and comfortable. And embracing these postures can make you feel that way, too. For in-person speaking, try keeping your feet hip-distance and your shoulders back. And if you’re on a virtual call and have the option to stand, you can still carry yourself confidently to boost your own self-esteem. If you must sit, you can still hold your head high and posture straight. 

9. Create a plan

Feel in charge of your public speaking journey by creating an improvement plan. Start by outlining small objectives, like starting two conversations with colleagues each week or contributing an idea at a team meeting. Then, define larger goals further down your improvement timeline, like leading a brainstorming session or training a new coworker. You could also work with a career coach t o build the right plan for you and track your success.

10. Take a class

Structured learning might be the best way to reduce your public speaking anxiety and gain practice. Try asking your employer whether they subsidize professional development opportunities like a public speaking course or mentorship programs . Or invest in yourself by signing up for an after-hours class with a friend so you can hold each other accountable . 

According to the Diagnostic and Statistical Manual of Mental Disorders, public speaking anxiety is classified as a social anxiety disorder that causes symptoms like intense distress and panic attacks. While it’s common to feel nervous in social situations, a mental health professional might diagnose someone with public speaking anxiety if that person experiences symptoms that affect their day-to-day health, like missing out on job opportunities or having to leave a meeting due to nerves.

While social anxiety may feel overwhelming, the good news is that it’s treatable. The first step is finding a diagnosis. Treatment generally begins by identifying the root cause and any related medical conditions to ensure a larger issue isn’t causing your symptoms . Then, you’ll work with your mental health professional to determine the best treatment plan. Common remedies include psychotherapy, medication, or both. In some circumstances, you may also seek the help of a support group or work with a life coach to build an action plan . 

What you have to say matters, and you deserve to feel confident and comfortable when expressing yourself. While public speaking anxiety might quiet your voice, it doesn’t have to define your professional future. 

Now that you have some public speaking tips for anxiety, it’s time to start working toward easing your symptoms. Depending on the severity of your nerves, consider consulting with a mental health professional, career coach, or support group. From there, you can build an appropriate plan and begin speaking — one small speech at a time — with newfound confidence.

Understand Yourself Better:

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Elizabeth Perry, ACC

Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships. With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.

How to talk to your boss about mental health, let’s sit down and chat

Self-advocacy: improve your life by speaking up, speaking up for yourself is important — 11 steps to get it right, the 11 tips that will improve your public speaking skills, 8 tips to improve your public speaking skills, the importance of good speech: 5 tips to be more articulate, 7 strategies for how to stop yourself from spiraling, character references: 4 tips for a successful recommendation letter, 60 questions to ask to get to know someone, be brave even if you aren't yet (9 ways to conquer your fears), fear of public speaking overcome it with these 7 tips, how to not be nervous for a presentation — 13 tips that work (really), wondering what you're good at here are 10 ways to figure it out, 50 affirmations for anxiety to find inner peace, how the spotlight effect influences your experience of the world, power poses: how to feel more confident with body language, stay connected with betterup, get our newsletter, event invites, plus product insights and research..

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How to Reduce the Anxiety of Public Speaking

Most people hate it. here's one way to hate it less..

Posted November 22, 2021 | Reviewed by Gary Drevitch

• What Is Anxiety?
• Take our Generalized Anxiety Disorder Test
• Find a therapist to overcome anxiety

Anxiety and stress go with public speaking for all but a lucky few. Now a recent study underscores the importance of recognizing and accepting those emotions rather than trying to deny them. According to the study, if you journal about your anxieties and stress, and accept them, letting them run their course, the result is improved mental health compared to the rest of us who judge ourselves. The negative moods don’t last as long and are not as powerful.

I like this strategy. Denying that I was anxious was certainly my standard operating procedure when I was beginning in the business, first as an actor and then as a speaker on speaking, communications, storytelling, and body language . Denial didn’t help me, of course, just as it has helped no one else, and it wasn’t long before my anxiety was reaching epic proportions and the beginnings of speeches were going by in a blur of adrenaline. I had to do something, and so began my lifelong pursuit of ways to reduce the pain of public speaking for myself and others.

In these early days, it never occurred to me to look straight into the heart of darkness: the anxious core of public speaking, the self-consciousness that intrudes when we feel exposed standing before a group of people. Most of my methods involved tricking or distracting my brain long enough to give the speech and get to the bar. For example, getting some moderate exercise before a speech allows some of the nervous energy to dissipate so that you are calmer than you otherwise would be. Meditating can work, too, for those who have some experience with that form of mental discipline. My favorite distraction from those days turned out to be having the airline lose my luggage – with my speaking suit in it – so that I had to go shopping at 9:00 before the speech at 10:00. Good thing I could walk right into a 42 Long. I was so distracted by the suit crisis that I never got nervous for the speech.

That’s an expensive distraction, however, and I don’t recommend it as a long-term solution. Also, I started carrying my suit in my carry-on luggage, so the tactic no longer worked in any case.

My father passed away the day before a speech years ago, and I was too distraught to be nervous. But again, I don’t recommend that as a permanent solution, since our supply of fathers is generally limited to one or two.

Eventually, I focused on three truly helpful strategies.

1. A simple physical exercise that helps control anxiety: deep, slow breathing. The key is to breathe out on a longer count than the in-breath.

2. Positive self-talk . Find your mantra and repeat it ad infinitum. Whenever you have a dull moment, whenever you are nervous or anxious about an upcoming speech, and whenever you have trouble sleeping . I’ve used this technique for years, and I’m pleased to say I’ve just about wiped my mental slate clean of debilitating negative patterns of thinking. I’ve also witnessed many clients and friends benefitting from this technique. If it sounds New-Agey to you, get over yourself and get to work. In the long run, you’ll thank me.

3. Finally, the most powerful technique for getting over stage fright is to realize that a speech is not about you, but about the audience. Put yourself in service to the audience in front of you, get out of your own way, and think about them. You will be liberated and even find the joy in public speaking, and that is indeed a good place for both audience and speaking to be.

Now we can add journaling to our arsenal of mental weapons designed to keep anxiety and stress at bay. May we all write our way to the calm after the storm.

Nick Morgan, Ph.D. , is president of Public Words Inc., a communications consulting company, and the author of books including Can You Hear Me?: How to Connect with People in a Virtual World.

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Glossophobia (Fear of Public Speaking)

Causes and How to Overcome Your Fear

Glossophobia, or the fear of public speaking, is the most common phobia among people. The good news is that there are ways to cope and learn to overcome your fear, such as using strategies to calm your nerves, practicing the presentation frequently, and engaging your audience with questions.

Public speaking causes feelings of anxiety in 15% to 30% of the general population, and it can sometimes hinder a person's day-to-day life. This is especially true regarding school- or work-related situations involving speaking in front of others.

This article discusses the symptoms, causes, treatment, and healthy ways to cope with glossophobia.

Mikolette / Getty Images

What Is Glossophobia?

"Glossophobia" is the official term used to define a fear of public speaking. It may sometimes also be referred to as public speaking anxiety.

Phobias are categorized into one of three categories:

• Specific phobia : A fear related to a specific object, like spiders or confined spaces, or a situation, such as flying
• Social phobia : A fear that involves a significant and persistent feeling of social anxiety or performance-based anxiety
• Agoraphobia : A fear of being in situations where escape might be difficult or that help wouldn't be available if things go wrong. This term is most often used to describe a fear of crowded spaces.

Glossophobia is a social phobia that causes more intense feelings than are normal to experience when it comes to public speaking. Instead of just butterflies in their stomach, those with glossophobia can feel extreme distress in situations that involve speaking in public, interacting with new people, or talking in a group.

Symptoms of Glossophobia

People with glossophobia may experience a variety of symptoms depending on the severity of their condition. They may only experience a fear surrounding performance and public speaking, but they may also have other social anxieties.

Symptoms of glossophobia typically include:

• A significant fear or dread of public speaking
• Avoidance of situations that require speaking publicly, either formally in front of an audience or informally via small talk

Those with glossophobia may have other symptoms of social phobia, as well. These may occur before, during, or after a social situation.

Symptoms may include:

• Avoidance of group conversations
• Avoidance of parties
• Avoidance of eating with others
• Worrying about activities like speaking on the phone or in work meetings
• Worrying about doing something embarrassing
• Worrying about blushing or sweating
• Difficulty doing tasks with others watching
• Avoiding eye contact
• Having low self-esteem
• Worrying about being criticized or judged

Those with social phobia are more likely to experience anxiety and depression than the general public.

As with many phobias, glossophobia may also cause a variety of physical symptoms. Panic attacks are also possible and may lead to increased heart rate, chest pain or tightness, and trembling. Other symptoms include:

• Hot flushes
• Feelings of choking
• Feeling short of breath
• Feeling light-headed or faint
• Feelings of pins and needles
• An urgency to go the bathroom
• Ringing sound in the ears
• Upset stomach
• Feeling disorientated

Causes of Glossophobia

A fear of public speaking often begins in adolescence. Social phobias like glossophobia can be caused by a range of factors.

Biological Factors

Glossophobia may be due in part to genetics. Genetics can determine how the brain regulates feelings of anxiety, stress, nervousness, and shyness.

Some people may be born naturally shy, and find social situations difficult to navigate. Most people who have a social phobia have had a shy temperament their whole life.

Learned Behavior

A fear of public speaking can develop after learning the fear from a role model. A child with shy parents who avoid social interactions or speaking in public may be influenced to have the same fear.

A child who witnesses such avoidance may grow up to think speaking in public or socializing with others is upsetting and to be avoided.

Likewise, if a parent overprotects a child who is shy, the child won't have opportunities to become used to situations that involve new people or speaking in public. This can result in a social phobia like glossophobia later in life.

Past Experiences

A life event or past experience that is stressful or upsetting can cause people to associate negative emotions with situations that involve public speaking or interacting with others.

If someone has been criticized or feels humiliated, they may develop a social phobia. If a person is pressured into interacting in a way they are not comfortable with, they may also develop a social phobia.

Those who are bullied are more likely to hide away from others and be afraid of opening themselves up to more criticism by speaking in public.

Since the fear of public speaking is a social phobia, it is typically diagnosed as a nongeneralized type of social anxiety disorder. One study indicated that the fear of public speaking is a common feature of social anxiety disorder, but it may also be present without other signs of social anxiety.

For a person to be diagnosed with social anxiety disorder, a mental health professional will perform a psychological evaluation using criteria in the fifth edition of the American Psychiatric Association's "Diagnostic and Statistical Manual of Mental Disorders" ( DSM-5) .

You may also undergo a physical exam or lab tests to look for any irregularities in physical health, which will often check a person's hormone, vitamin, and blood levels.

Overcoming a Fear of Public Speaking

Dealing with a fear of public speaking isn't easy. Many people feel nervous if they have to deliver a speech in front of an audience, but there are ways to cope.

The American Psychological Association suggests the following tips to cope with nerves when speaking in public:

• Begin your speech or presentation with a discussion question : This gets the audience involved and talking and takes the pressure off you for a while.
• Recognize where your anxious feelings are coming from : Nervousness can be due to excitement. Remember that even if you feel nervous, you can still speak in public without failing.
• If giving a presentation, remember it's about the topic : The people you are speaking to are focusing less on you personally and more on what you're saying.
• Try to make eye contact : You may find that making eye contact with the individuals in the group you are addressing allows you to interact with them, and they may nod or smile as you speak, which can help boost your confidence.
• If giving a formal presentation, rehearse a lot beforehand : It may help to rehearse in the actual space you will be giving a speech. Practicing in front of a group beforehand may help calm your nerves.
• Experiment with different strategies to calm your nerves : Try deep breathing exercises, visualization techniques, or smiling during your presentation (it releases endorphins, which lowers stress). Find out what works for you and then prepare in the same way every time you need to speak in public.

Treating social phobias like glossophobia can be complex, and it may require a number of approaches. Psychological interventions like therapy are known to be effective in the treatment of fear of public speaking.

Treating social phobias involves talk therapies, such as:

• Cognitive behavioral therapy : Also referred to as CBT, this type of psychotherapy (talk therapy) is used to change unhealthy behaviors, particularly those that are related to anxiety, trauma, and depression.
• Exposure therapy : This type of therapy can help a person overcome their avoidance of a certain object or situation by gradually exposing them to their phobia.

Typically, medication is not used in the treatment of phobias. However, a healthcare provider may prescribe medication for people experiencing significant symptoms of anxiety.

These may include:

• Beta-blockers
• Tranquilizers
• Antidepressants

The fear of public speaking is a social phobia and may be caused by several factors, including genetics, learned behavior, and past experiences. It is the most commonly held fear, and people with glossophobia may experience anxiety surrounding either interaction with others, performing in public, or a combination of both. Using coping techniques and treatment involving psychotherapy can help people overcome the fear of public speaking.

Ebrahimi OV, Pallesen S, Kenter RMF, Nordgreen T. Psychological Interventions for the Fear of Public Speaking: A Meta-Analysis.   Front Psychol . 2019;10:488. Published 2019 Mar 15.

Tejwani V, Ha D, Isada C. Observations: Public Speaking Anxiety in Graduate Medical Education--A Matter of Interpersonal and Communication Skills? J Grad Med Educ. 2016 Feb;8(1):111. doi: 10.4300/JGME-D-15-00500.1

American Psychological Association.  Specific phobia.

American Psychological Association. Social Phobia.

National Health Service. Overview - Agoraphobia .

Johns Hopkins Medicine. Social Phobia .

National Health Service. Social anxiety (social phobia) .

National Health Service.  Symptoms - phobias . 

Heeren A, Ceschi G, Valentiner DP, Dethier V, Philippot P.  Assessing public speaking fear with the short form of the Personal Report of Confidence as a Speaker scale: confirmatory factor analyses among a French-speaking community sample.   Neuropsychiatr Dis Treat . 2013;9:609-18. doi:10.2147%2FNDT.S43097

American Psychological Association. How to keep fear of public speaking at bay .

National Health Service.  Overview - Phobias

By Elizabeth Pratt Pratt is a freelance medical and mental health journalist with a master's degree in health communication.

Speech anxiety

Being nervous and anxious are normal reactions when preparing and delivering a speech. There is no real way to completely remove these feelings, but there are some ways to lessen them or to even use them to enhance the speech.

Confidence in the content and importance of a speech will take away most anxiety. It is hard to be confident if time has not been spent preparing and practicing. Remember a speech does NOT have to be perfect. They are meant to be a conversation with the audience.

Procrastination is the enemy

• Information will come more naturally to you as you are speaking
• The need to refer to notes lessens the more you practice making you more confident

Topic selection

• Select a topic that is familiar—allows you to have a connection with the topic. This connection will show as you relate information to the audience.
• Convey your enthusiasm about your topic to your audience
• Keep the speech conversational—comfort with the topic will make it easier for you to relay your thoughts and findings to the audience.

Be prepared

The more prepared you are for your speech the more familiar the information will be to you, allowing for your memory to fill in gaps as you are giving the speech.

• The more you know about the topic, the more confident you will be with the information you are relaying
• Having a prepared outline gives you a safety net. You may never refer to it, but it is there if you need a reminder of where you are
• The more comfortable you are with your speech the more relaxed and less anxious you will appear

Know the introduction and conclusion

• The audience may not remember the details in the middle of speech but they will remember the beginning and ending
• Audience will believe you covered all of your points
• Words will come naturally and not feel as though you are forcing the topic

Remember to breathe

Take a few deep breaths before standing up to speak—studies show this actually helps to reduce stress and anxiety.

• Try to relax your entire body—will make you appear at ease to the audience

Remember general health

Make sure you eat, get sleep and drink water prior to your speech.

• One time when caffeine may not be your friend—treat yourself to Starbucks after your speech

Nervous energy

The goal is to appear as calm, relaxed, and poised as possible to build credibility with the audience and boost your confidence.

• Take a slow walk before your speech—clears your mind and helps you focus
• Keep both feet planted on the floor as you wait—keeps you from toe tapping or looking too antsy
• Gently squeeze the edge of the chair—eases tension in your upper body and helps avoid fidgeting
• Think and act calm—especially during the walk to front of room. The calmer you appear the more you will believe you are calm.
• Take a moment—look for a friendly face, then begin

Additional tips to remember

• The audience doesn’t want you to fail (all your peers in the room are going through the same thing)
• Some nervous energy is good—it can be channeled into your delivery
• Focus on the audience (how can you relate to them or bring them into the speech?)
• Be in the moment. Enjoy telling and conversing with the audience about your topic

Beebe, S. A., & Beebe, S. J. (2012). A concise public speaking handbook . Boston: Allyn & Bacon.

Lucas, S. (2012). The art of public speaking . New York, NY: McGraw-Hill.

Sprague, J. & Stuart, D. (2013). The speaker's compact handbook, 4th ed . Portland: Ringgold, Inc.

Vrooman, S. S. (2013). The zombie guide to public speaking: Why most presentations fail, and what you can do to avoid joining the horde . Place of publication not identified: CreateSpace.

University Counseling Service

30 ways to manage speaking anxiety, initial considerations.

Glossophobia – the fear of public speaking

It is the single most common phobia (fear)

Approximately 75% of people experience this

You are not alone in your fear

You cannot eliminate your fear–but you CAN manage and reduce it. 

Thirty ways to manage public speaking anxiety

Getting ready .

Select a topic of interest to you

Prepare carefully–know your material

Practice–rehearse your talk with a friend

Know your audience

Challenge negative thinking–make 3 x 5 cards of positive thoughts or have friends write out inspirational thoughts for you.

Expect positive reactions–expect success!

Know the room–if unfamiliar, visit your speaking space before you talk.

Employ aerobic exercise strategies–daily aerobic exercise can cut anxiety by 50%.

Eat for success–foods containing tryptophan (dairy products, turkey, salmon) and complex carbohydrates tend to calm the body. Eliminate caffeine, sweets, and empty calories.

Sleep for success–know and get the number of hours of sleep you need for optimal performance. 

The Day of the Presentation 

11.   Eat several hours before the talk–not immediately before 

12.  Dress for success–your success! Dress comfortably and appropriately for the situation. Look your best

13.  Challenge negative thinking–Continue positive thinking

14.  If you need to, express your fears to a friend 

15.  Review 3 x 5 cards of inspirational thoughts

16.  Practice your talk one last time

17.  Go to the room early to ready equipment and your podium.

18.  Exercise immediately before the talk to reduce adrenalin levels. 

• Employ anxiety reduction techniques
• Aerobic exercise
• Deep muscle relaxation
• Visualization strategies
• Deep, rhythmic breathing (4 hold 7) 

19.  Use the restroom immediately before the talk 

20. Take a glass of water to the talk 

The Presentation: A positive experience stemming from careful preparation! 

21.  Interpret anxiety symptoms as excitement

22. Use the podium to practice grounding strategies. Touch the podium to steady yourself and to remind yourself that you are safely connected to the ground which is firm and steady beneath your feet.

23. Take a security blanket with you–a complete typed version of your talk to only be used as a backup strategy.

24. Use tools to reduce audience attention on you.

• PowerPoint presentation 
• Video film clips
• “Show and tell” objects to pass

25.  Get out of yourself–engage the audience

26.  Look at friendly faces in your audience

27.  Use humor as needed

28.  Use the room’s physical space to your advantage–walk around as appropriate.

29.  Appropriately regulate your voice

• Speak clearly–enunciate
• Open your mouth–do not mumble
• Slow down if necessary
• Lower your voice–speak from your diaphragm
• Project your voice–use energy when you speak
• Use appropriate animation 

Additional Considerations 

Seek out public speaking opportunities to desensitize (reduce) your fear of communication apprehension.

Consider use of anti-anxiety medication

Join Toastmasters International to have a supportive and safe way to practice

public speaking

Gain experience–practice makes perfect. 

• academic skills

Current enrolled students can call University Counseling Service at 319-335-7294 to schedule an appointment. Initial Consultation appointments can also be scheduled online. Students must be in the state of Iowa to attend virtual/Zoom appointments.

3 Speech Anxiety

Learning Objectives

• Identify types of speech anxiety.
• Discuss steps to managing speech anxiety.
• Implement strategies to manage speech anxiety.

Speech Anxiety

Whether it is a small or substantial amount, most of us have some form of anxiety when it comes to public speaking. The National Institute of Mental Health reports that public speaking anxiety, or glossophobia, affects about 73% of the population (National Social Anxiety Center, 2016). While this anxiety is “normal” it is difficult to manage without exploring the root cause. It is important for each person to recognize that their particular sort of speech anxiety has developed uniquely through each of their lives and experiences.

Types of Speech Anxiety

Trait-anxiety: This type of anxiety is typically aligned with an individual’s personality. People who would call themselves “shy” often seek to avoid interaction with others because they are uncertain of how they will be perceived. Those with trait anxiety may experience higher levels of anxiety in other areas of their lives. These folks, according to researchers, are likely to view any chance to express themselves publicly with skepticism and hesitation.

State-anxiety: This type of anxiety is usually due to the external situation in which individuals find themselves. Some people may have had a negative experience in public at an early age—they forgot a line in a play, they lost a spelling bee, they did poorly when called on in front of their class—something that resulted in a bit of public embarrassment. Others may have never actually experienced that stress themselves but may have watched friends struggle and thus empathized with them. These sorts of experiences can often lead to the formation of state anxiety in an individual.

Scrutiny fear: This type of anxiety does not necessarily involve anxiety of interacting with other people but is simply the fear of being in a situation where one is being watched or observed, or one perceives him or herself as being watched while undertaking an activity.

Steps to Managing Speech Anxiety

The good news is that you can manage speech anxiety! While you may never completely alleviate all stress associated with public speaking, taking a reflective approach can help you to identify ways that will help to lessen anxiety and deliver an effective speech. Think about your speech anxiety using the step-by-step process below:

• Identify speech anxiety : Which type of speech anxiety do you have? Where do you think it stems from?
• During the preparation process : Anxiety during this stage may include feeling overwhelmed with the process of thought of public speaking. Individuals may procrastinate preparation or avoid the preparation process altogether.
• Before the speech: Anxiety during this stage may come after the speech writing is complete and it is time to rehearse. As anxiety arises, individuals may avoid practicing because of the stress it is causing.
• During the speech: This type of anxiety peaks once the speaker begins the speech. While it may lessen as the speech progresses, individuals may stumble over the introduction due to heightened nerves and damage credibility.
• Determine and implement strategies :  Depending on the type and onset of anxiety, different strategies can help speakers to manage anxiety.

Strategies to Manage Anxiety

Prepare:  This strategy cannot be overstated. We are more comfortable when we have researched our topic thoroughly, understand our audience, are familiar with our venue, and know our content comprehensively. Following the speech making process (chapter 2) will help us to prepare and feel prepared.

Practice: While this is the most well-known strategy, it is also the most overlooked one. Effective practice is more than reading through your speech a time or two. It is a process that allows you to identify potential issues so you can revise your content, visuals, and delivery plan. We will examine a step by step process for effective practice in chapter 3.

Self-talk and visualizing success: Your internal dialogue can be positive or negative. While positive self-talk can be difficult when we are nervous, it also can lead to positive results. Both positive and negative self-talk can lead to a self-fulfilling prophecy. In a self-fulfilling prophecy, an individual’s expectations lead to behaviors that cause those expectations to become reality. For instance, when you think you are going to fail at a test, you may decide to go out with your friends instead of studying, and you fail the test. On the other hand, if you think you will be successful on a presentation, you may take the steps necessary to prepare and practice, and in the end, you will be successful. Create a positive self-fulfilling prophecy for yourself!

Reframing: The process of reframing changes the perception of something so that our experience of it is different. Not all jitters are negative – many public speakers use anxiety as a tool for success. Psychologically anxiety and excitement are almost identical. The difference is how we interpret them – positively or negatively. You can reframe your thoughts about nervousness and use that to your advantage – nervous energy in the body can be transformed to positive nonverbal communication that connects directly with your audience. Embrace the jitters – while easier said than done – can help you deliver a strong speech. 

The following video further explores sources of public speaking anxiety and identifies specific, academically validated, anxiety management techniques to help presenters become more confident.

Key Takeaways

• Individuals will experience different types of speech anxiety. It is important to understand where our speech anxiety stems from.
• Speech anxiety can be managed! Identify the type and onset of your anxiety and determine strategies that help to reduce the stress.
• Preparation, practice, positive self-talk, visualizing success, and reframing are effective methods of reducing our fear of public speaking.
• Chapter 11 Classifying Communication Apprehension (CA).  Authored by : Alyssa G. Millner, Ph.D. and Rachel D. Price, Ph.D..  Provided by : University of Central Arkansas, University of Arkansas at Little Rock & University of Kentucky and Southern Illinois University & University of Kentucky.  Located at :  http://publicspeakingproject.org/psvirtualtext.html .  Project : Public Speaking Project.  License :  CC BY-NC-ND: Attribution-NonCommercial-NoDerivatives
• Worried.  Authored by : Kristin Andrus.  Located at :  https://www.flickr.com/photos/wiphey/11868944/ .  License :  CC BY-NC-ND: Attribution-NonCommercial-NoDerivatives

Public Speaking Copyright © by Dr. Layne Goodman; Amber Green, M.A.; and Various is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License , except where otherwise noted.

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Dealing with Speech Anxiety

Dealing with speech anxiety (view pdf).

People get anxious about public speaking for all sorts of reasons. Sometimes we are nervous because of who is in the audience, sometimes because of the topic, or sometimes we are just generally anxious about speaking up. Anxiety takes the form of sweaty palms, shaking hands, pacing, wobbly voices, or any number of other clues.

Two pieces of good news: 1. The anxiety is rarely as noticeable to others as it is to you, and 2. There are clear steps that you can take to help yourself.

Strategies for Handling Anxiety

Be prepared . It seems obvious, but if you are more familiar with your material, you will have less to be nervous about.

Practice . Practice early and often. The closer you can come to recreating the speaking experience, the more effective the practice will be. Stand up when rehearsing and actually speak aloud. You can practice with an audience after you've done a few run-throughs on your own.

Get comfortable in the space . Check out the room where you will be speaking ahead of time. Even if you will speak in the same room in which you've had class all semester, take a moment to stand at the front of the room and look out at where your audience will be. Making yourself familiar with the view from the front of the room, eliminates one more aspect that can trip you up. 

Plant a friendly face . Have a friend in the class? Someone you would like to have as a friend? Use that person as a touchstone. If you are comfortable, you can let that person know that you tend to get nervous and ask them to give you extra encouragement. Seeing that smiling face (and maybe the occasional thumbs up) can give you a boost in the moment.

Visualize your success . A common strategy for athletics and other performers works for speaking too. Visualize yourself in the speaking event. Visualize yourself giving the speech confidently and successfully. Pay attention to how it feels to do well and hold on to those feelings for when you get nervous.

Shake it off . Take a minute to literally get out the jitters before speaking. Stretch out your arms, run in place, roll your shoulders, move your neck and jaw around --- anything that gets you moving. This helps you relax by loosening up those muscles that you have been tensing. You just may not want to do this at the front of the room. :-)

Breathe . Take a few calming breaths before you go to the front of the room, and take another one before you begin. Inhale through your nose for a count of ten, hold that breath for a count of ten, then exhale slowly out of your mouth for a count of ten. Doing this a few times before you get up to speak will slow your racing heart and give your brain important oxygen.

Use your resources . The OCC tutors are trained in helping you prepare your presentation and rehearse it. By recording your rehearsal and providing constructive feedback, a tutor can help you improve and know that you are going into your presentation as well prepared as possible. If you find that you have anxiety in other areas of your life as well, don't forget that the Counseling Center and Peer Counselors are both available to you.

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How to Manage Speaking Anxiety

Fact checked.

Micah Abraham, BSc

Last updated October 10, 2020

Speaking anxiety is incredibly common. For many, it represents simply a fear of public speaking - also known as glossophobia. For others, it may be a fear of speaking at all in any sort of public situation, including when you're out with your friends.

When you get nervous while speaking, your mind has a tendency to cause significant negative self-talk, while also increasing the likelihood that you see negative reactions in others. This is the direct result of living with anxiety, and it is something that you can improve if you treat it correctly.

A Common Phobia That is Tough to Treat

The fear of speaking in public is incredibly common, over 25% of people report anxiety related to public speaking. Even those who are not necessarily anxious about other things may find themselves having some degree of anxiety when it comes to having to speak in front of a crowd.

While a fear of public speaking is very common there are also some some specific strategies that you can use to help make it easier. One of the first things that you can do is understand some of the causes for your public speaking anxiety.

What Causes Speaking Anxiety?

There are a number of reasons that a person may experience anxiety about public speaking. Before you learn how to manage it, it is important to realize exactly what causes this type of anxiety.

• Hyperarousal Those who suffer from anxiety experience a heightened state of arousal which can leave them with an overwhelming sense of fear. This fear impacts their ability to feel comfortable in front of others, which makes public speaking a difficult task. Some research suggests that those who experience anxiety in other areas are more prone to be anxious about public speaking.
• Inexperience with Socializing Speaking in front of others is something you can get used to. Great public speakers are often (although not always) great socializers. If you struggle with socializing then it makes sense that you would also struggle with public speaking. The more frequently you talk to others the easier you may find it to speak in public.
• Lack of Experience This can go hand in hand with inexperience around socializing. Just like how more socializing can make you feel more comfortable with speaking in public, so can more experience with public speaking. The more experience you get with getting up in front of a crowd and talking, the more confident you will get in your abilities, which can lessen your anxiety about it.
• Negative Self-Talk This is a serious problem for those with public speaking fears. They imagine worst case scenarios. They may over-analyze what occurred when speaking publicly, trying to find all of the ways they messed up. Everyone misspeaks sometimes, so you're likely going to find something no matter what, and whatever you find is then used as evidence that your speaking anxiety is warranted.
• Poor Planning It may sound silly, but many people with a fear of public speaking also practice less than those without the fear. That's because they experience anxiety while practicing and try very hard to avoid that anxiety. Unfortunately that may cause them to be less prepared.
• Lack of Friendships Finally, an often forgotten part about public speaking is that overall confidence in yourself plays a role. Studies have shown that strong friendships make people more confident. Those that don't feel as though they're fully supported by those around them may experience more anxiety than those that know their friends are going to be there for them no matter how they do.

These are just a few examples of course. Anxiety about bullying or mocking can cause embarrassment that is strong enough to affect public speaking. Also being in situations like having to speak to a crowd of people who are of a higher status than you (such as experienced professionals or a group of bosses), having to present new ideas, or when you know you are being evaluated based on your performance, can all impact the degree of anxiety you have about public speaking.

Strategies to Reduce Speaking Anxiety

Whether you're about to lead a big presentation at work or you're simply about to go out with friends and you'll need to socialize with others, there are several strategies you can implement before the engagement that may help you with your speaking anxiety. These include:

• Prepare to Start Strong First and foremost, no matter who you're speaking to or where, prepare yourself to start strong. You can't talk quietly and mutter and hope that you'll break out of it and be more confident later. You have to start talking loud, proud, and actively right away so that you don't let yourself develop any negative habits.
• Exercise Beforehand Use general stress reduction tips - like exercise, sleep, healthy eating, or relaxation strategies - to make sure that your mind and body are more relaxed before you start speaking to others. Exercise itself is profoundly beneficial as it has a calming effect on the brain and may increase confidence.
• Practice Embarrassment One strategy that some people find effective is practicing feeling embarrassed until you no longer fear it. You can actually find this fairly fun. Consider doing naturally embarrassing activities like going out in a clown outfit and standing in public, or singing 80's music loudly in the street. The more you can get used to the idea of being embarrassed, the more you'll stop fearing it.
• Work Your Way Up When possible, you should strongly consider starting with smaller speaking engagements and working your way up to the number of people you talk to/in front of. Speaking in front of 3 people is much different than speaking in front of 300. At some point you'll find your anxiety increases. Find that point, and work your way up to it until you no longer find it quite as upsetting.
• Practice Until You're Bored With It Anxiety about the material (if you're giving a presentation) can exacerbate speaking anxiety. Even if you know what you're going to say by heart, if you have any concerns that you're going to forget the content, those concerns will grow larger when you're actually speaking. Practice, practice, and practice some more, until you are confident that you know what you are speaking about.

There is an anxiety disorder known as social phobia that can make it harder to speak in public, and may make these strategies a bit more difficult. However, utilizing these strategies can lead to more self-confidence and comfort with the idea of speaking publicly.

After You Speak Matters Too

Speaking anxiety isn't just something you address beforehand. It is something you work on afterward too. Far too many people make mistakes after the event is over that contribute to future speaking anxiety. Once you're done with the event, whether it was speaking in front of a large group or simply trying to talk to others in a public setting, you need to make sure you're continuing to do the activities that will keep that anxiety from coming back. Consider the following ideas:

• Mindfulness The most important thing you can do is notice how your anxiety affects you. Anxiety makes you only focus on the negatives, not the positives. Use mindfulness techniques such as meditation to acknowledge that these are negative thoughts and let them go.
• Positive Thinking Exercises You should also do whatever it takes to make sure that you're learning to think positively. One exercise you can consider is forcing yourself to write down a minimum of 15 specific, positive things that came from the event. It'll be hard, but that's the point - learning to find out the genuinely positive things instead of letting your brain focus on all of the negatives.
• Plan the Next One Planning your next speaking engagement will ensure that you're not letting yourself simply fall victim to any specific talk. In a way, you need to look at your speaking anxiety like you would anything you're trying to treat: sticking with it until it is completely gone. Planning your next event is a good way to make sure that you're not going to give up.

These are just a few of the ways that you can improve your ability to overcome anxiety after the speech is over. Remember, it is important that you don't think of speaking anxiety as something you need to overcome for one event. You need to treat it like an illness that you're looking to cure, and that means that even after the event is over you still need to keep at it until it goes away for good.

Overcoming Speaking Anxiety is the First Step

It can be a bit of a challenge to overcome speaking anxiety, specifically because it is so easy to avoid most situations where it is necessary. But if you continue to work at it, you'll often find that in the end you can speak in public much better than you ever could in the past.

Still, make sure that you also take steps to reduce your overall anxiety. Anxiety is a cumulative disorder, and if you continue to experience severe anxiety beyond speaking anxiety, you're likely to find it affecting your ability to speak publicly as well.

Questions? Comments?

Do you have a specific question that this article didn’t answered? Send us a message and we’ll answer it for you!

Where can I go to learn more about Jacobson’s relaxation technique and other similar methods? – Anonymous patient

You can ask your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental health professionals are knowledgeable about these techniques, though. Therapists often add their own “twist” to the technqiues. Training varies by the type of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the process. – Timothy J. Legg, PhD, CRNP

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Speech Anxiety

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• William J. Fremouw 2 &
• Joseph L. Breitenstein 2  

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Speech anxiety is a popularly researched area, probably due to its prevalence, the availability of subjects (usually college students), and its similarity to common clinical presentations of anxiety (Turner, Beidel, & Larkin, 1986). Of adults, 25% report “much” fear when speaking before a group (Borkovec & O’Brien, 1976). Interestingly, the definition of speech anxiety is often ambiguous and frequently goes unstated, but it is most often defined by the particular dependent measures used (e.g., questionnaires; Watson & Friend, 1969). For this chapter, speech anxiety is defined as maladaptive cognitive and physiological reactions to environmental events that result in ineffective public speaking behaviors.

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Fremouw, W.J., Breitenstein, J.L. (1990). Speech Anxiety. In: Leitenberg, H. (eds) Handbook of Social and Evaluation Anxiety. Springer, Boston, MA. https://doi.org/10.1007/978-1-4899-2504-6_15

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10 Causes of Speech Anxiety that Create Fear of Public Speaking

Do you suffer from fear of public speaking? Here are 10 causes of speech anxiety and powerful tips about how to speak with confidence!

Want an attention-grabber the next time you give a speech? How about this: speech anxiety ranks higher than death as the fear people mention most often!

How's that for a widespread form of social anxiety?

Speech anxiety limiting your career? Learn how to command the stage with my book Fearless Speaking , named One of 100 Best Confidence Books Of All Time.  On  Amazon .

The Prevalence of Fear of Public Speaking

To be fair:  heights, insects, and deep water  also   rank above death in the survey that's still cited above any other. It's from  The Book of Lists,   which in 1977 reproduced a 1973 survey by Bruskin Associates.* Here's the full ranking of the "14 worst human fears": 1. Speaking before a group 2. Heights 3. Insects and Bugs 4. Financial Problems 5. Deep Water. 6. Sickness 7. Death 8. Flying 9.Loneliness 10. Dogs 11. Driving in a Car 12. Darkness 13. Elevators. 14. Escalators.

To bring that up to date to our 21 st century, a recent post from a “knowledge, awareness, and self-improvement” site finds fear of public speaking occupying the #3 slot. In this list, a dread of loneliness and death edge out our social phobia. But fear of speaking reliably remains as one of our great waking nightmares. [1]  

So if you fear speaking in public more than riding an escalator, you're certainly not alone. Speech jitters still ranks high the world over on lists of things people would rather not do. But what specifically causes this type of social anxiety?

Need to relax before speaking? Discover how in my  essential  cheat sheet for speakers ,  "How to Calm Your Nerves before Speaking. " It works in only 5 minutes!

How to Overcome Stage Fright and Speech Anxiety

As the founder and president of   The Genard Method   in Boston, I've spent the past 18 years helping professionals eliminate their stage fright through our Fearless Speaking Program . In the video below, I explain this powerful coaching course for overcoming fear of speaking: 

Looking for ways to conquer stage fright? You'll find 50 of them in my book  Fearless Speaking . Eliminate your fear in as little as 12 days! Download a free chapter here .  

The Top 10 Reasons You Have Stage Fright

Here's what you need to know to start your journey to greater confidence and enjoyment of public speaking. These are the ten biggest reasons you have this fear, and my tips on how you can overcome it . . . and basically get your life back!

• Self-consciousness in front of large groups.  This is the most frequently named reason for performance anxiety. Speech coaches often hear: "I'm fine talking to small groups, but when it's a large audience I get really anxious." Two strategies will help: (1) Remember that the people in a big audience are the same ones you talk to individually, and (2) Concentrate on just talking to them, not "presenting". You'll be at your best.
• Fear of appearing nervous . Do you fear that you'll look  fearful? Many speakers do. It's easy, then, to believe that if the audience sees those nerves, they'll think you don't know your topic. But of course the two aren't linked. When you see that a speaker is nervous, don't you sympathize, rather than making a judgment on that person's professionalism? If anything, your audience will extend you sympathy not resistance.
• Concern that others are judging you.  The tough-love message here is that people really don't care about you. They're in the audience to get something out of your lecture, presentation, or speech. They want their time to be well spent. Watching a speaker fail is embarrassing for everyone. So the audience is actually pulling for you!
•   Past failures.   Public speaking anxiety is often learned behavior. That is, at some point in the past you failed, and the seed of self-doubt was planted. But if you know your stuff and are prepared  this time , there's no reason for things to go south like they did in the long ago. Not unless you insist that will happen, and believe it. Plan to succeed instead.
•   Poor or insufficient preparation.   See #4 above. If you haven't done your homework (including knowing your audience), there's no reason you should succeed. Blame nobody but yourself. Nothing undermines public speaking confidence like being unprepared. But nothing gives you as much confidence as being   ready. Your choice.

Do you know how to hook your audience's attention? Get the guide to great openings! Grab listeners as soon as you start speaking with my e-book   "How to Start a Speech."  

•   Narcissism.   This is the toughest love message I give to clients with stage fright. Indulging in extreme self-consciousness while speaking is narcissistic. How can you influence others if you're totally wrapped up in yourself? You can't. So turn that bright spotlight around and "illuminate" your listeners. You don't matter. They do.
•   Dissatisfaction with your abilities.   Okay, this is a legitimate concern. But it's also one of the easiest of my Top 10 causes to remedy. You   should   feel dissatisfied if your speaking skills are below par. But dissatisfaction can be an excellent spur. Get the speech training you've been thinking about. Just knowing you have first-rate skills can provide you with a truckload of confidence. It's also much more likely to make you eager to speak.
•   Discomfort with your own body.  Why is it that we're all at ease physically with friends, but self-conscious and awkward in front of an audience? If that's you, read  the tip above about having a conversation with listeners. That should help you relax into your body. Also, pay attention to how you stand, sit, gesture, and move when you're in a comfortable environment. Then recreate that natural movement with larger audiences. Here are   5 secrets of powerful body language for effective public speaking . 
•   Poor breathing habits.   Unless you've been trained as an actor or singer, you're probably  unaware of how to breathe for speech. Public speaking requires more air than "vegetative breathing." Also, you need to control your exhalation to sustain sound through the end of your idea. Diaphragmatic breathing is the way to do all of this. It's also great for calming your galloping heart. 
•   Comparing yourself to others.   Don't do it! Your job is never to be an "excellent" speaker. It's to be interesting when you discuss your topic or passion. That's it. The really good news is that no one in the entire universe can do that as well as you, because you're the person to tell us about it. Truly, you're the one we came to hear. 

Do you read mysteries or supernatural suspense ? If you do, you'll love Dr. William Scarlet, Scotland Yard police surgeon and psychic. Read Book #1 in the thriller series, Red Season !

You should follow me on Twitter   here .

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Managing Speech Anxiety: The Fear of Public Speaking

Fear of public speaking, known scientifically as glossophobia, is a type of social anxiety that is quite common. It is characterized by a deep sense of dread and distress when one is faced with the prospect of speaking in front of a crowd or presenting in front of peers. The purpose of this article is to explore the complex nature of speech anxiety, dissect its origins, and suggest effective strategies for overcoming it.

What is Speech Anxiety?

Speech anxiety is the intense fear and apprehension associated with public speaking or performing in front of an audience. It is not just limited to large crowds, but can also manifest in small group settings or even in one-on-one interactions.

The anxiety can manifest in many different ways, from physical symptoms like shaking, sweating, and a racing heart, to cognitive and emotional reactions like worry, fear, or panic. The severity of these symptoms varies from person to person, and can range from mild discomfort to severe anxiety that can interfere with normal functioning.

Causes of Speech Anxiety

Genetics and brain chemistry.

Research indicates that genetic factors may play a part in determining who develops anxiety disorders, including speech anxiety. Certain changes in the brain and its chemical messengers, neurotransmitters, are also associated with heightened anxiety responses.

Past Negative Experiences

Previous negative or traumatic experiences related to public speaking can also cause an individual to develop speech anxiety. This could include experiences of embarrassment, criticism, or failure associated with past speaking events.

Overcoming Speech Anxiety

Preparing and practicing.

One of the key strategies in reducing speech anxiety is preparation and practice. This involves understanding your audience, researching your topic thoroughly, and rehearsing your speech multiple times. The more familiar you are with your content, the lower your level of anxiety will be.

Cognitive-Behavioral Techniques

Cognitive-behavioral techniques have been found to be very effective in managing anxiety disorders, including speech anxiety. These techniques aim to identify and challenge unhelpful thought patterns that contribute to anxiety, and replace them with more realistic and positive thoughts.

Mindfulness and Relaxation Techniques

Practicing mindfulness and relaxation techniques can also help manage the physical symptoms of speech anxiety. Techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce physical tension and promote a sense of calm.

While speech anxiety can be a significant obstacle for many individuals, it is possible to manage and even overcome this fear. Through understanding, preparation, and effective anxiety-management strategies, individuals can become more comfortable with public speaking and reduce their level of speech anxiety.

Grouport Offers Online Group Therapy & Online DBT Skills Group

Grouport Therapy provides online group therapy for anger management , anxiety , borderline personality , chronic illness , depression , dialectical behavior therapy , grief and loss , obsessive compulsive disorder , relationship issues and trauma and PTSD . Our licensed therapist leads weekly group sessions conducted remotely in the comfort of members' homes. According to participant feedback, 70% experienced significant improvements within 8 weeks.

You don't have to face these challenges alone. Join our community and work together towards a brighter future. Sign up for one of our courses today and begin your journey towards meaningful, lasting change and renewed hope.

Due to licensing restrictions, our online group therapy sessions are for Florida, New York, and New Jersey residents. If you are not a resident of either state, consider our dialectical behavior therapy skills group . It is a therapist-instructor-led online group that will teach you strategic new skills to replace behaviors and emotions causing friction in your daily life and relationships. It is excellent for interpersonal connections and building social skills concerning relationship issues.

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