Year after year, public speaking ranks as one of the most common fears that people face. According to most studies, roughly 75% of people experience anxiety or nervousness when it comes to public speaking. The idea of speaking in front of people can be extremely triggering, causing a host of symptoms from sweaty palms to a shaky voice. These symptoms of public speaking anxiety can actually cause many people to avoid situations where they might have to speak up. However, rest assured that this fear does not have to be permanent. With the right tools and mindset, you can conquer your anxiety to become a confident, engaging public speaker!
In this blog post, we will dive into practical strategies that can help you overcome your fear of speaking in front of others. Whether you need help leading a meeting with a small group of people or your challenges occur when you face a large audience, you can transform your nervous energy into confidence. From getting your mind into the right headspace to knowing what you are going to say, we will cover everything you need to know to transmute public speaking from a source of stress to a skill you have mastered!
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
Why do I have a fear of public speaking?
The fear of public speaking is known as glossophobia. It is one of the most common anxieties people can have, and it can stem from many psychological and physiological factors. The fear ranges in severity, from mild nervousness to full blown anxiety and panic attacks. If you are struggling with panic attacks due to a fear of public speaking, check out our blog “Your Guide to Panic Attack Treatment.” The heart of this fear often lies in a fear of being judged by other people. It is natural to want to be liked and accepted by others and public speaking can open you up to the possibility of “failing” or embarrassing yourself in front of a crowd. For more information, read our blog “5 Ways to Overcome Your Fear of Rejection.” The mere thought of making a mistake, being misunderstood by your audience, or not performing well can strike a cord of deep vulnerability which makes the experience of public speaking even more intimidating. To learn more, check out our blog “3 Steps to Becoming More Vulnerable.”
From a biological standpoint, public speaking activates your body's “fight or flight” response which is the same reaction your body would have when you are faced with a real danger, such as standing in front of a lion. This is a primal reaction that is designed to protect us from physical threats. However, when we switch to the context of public speaking, there is no actual danger but your body does not know the difference. As a result, you may experience a host of anxiety symptoms which can reinforce your fear of public speaking. Check out our blog “Do I Have Anxiety? Take The Quiz and Learn 5 Instant Calming Tips.”
What are the symptoms of public speaking anxiety?
Increased heart rate
Shaky hands and legs
Dry mouth or throat
Shortness of breath
Nausea or upset stomach
Dizziness or lightheadedness
These kinds of physical sensations can make it hard to concentrate or feel like you are in control when giving a speech which creates a cycle of anxiety. To learn more about your physical anxiety symptoms, read our blog “3 Ways to Manage Your Physical Anxiety Symptoms.”
The fear of making a mistake or being perceived as incompetent can hold you back from making the most out of your public speaking engagement. Likely, you hold yourself to a high standard and may believe that even a minor slip-up will reflect very poorly on you. Oftentimes, this fear is rooted in past experiences. Thinking back on the past- maybe there was a time when you forgot what you were saying, stumbled over your words, or were criticized for your performance. If you have experienced these moments in the past, you know that they can create a negative association with speaking in public. That way, when the next public speaking engagement rolls around, you are more apprehensive to do it. Your fear can be worsened when you are speaking in front of other people who you view as more experienced or authoritative.
Cognitive patterns can also play a role in public speaking anxiety. Many individuals who fear public speaking tend to catastrophize—imagining the worst-case scenario in their minds. Thoughts like, “What if I forget everything?” or “What if I embarrass myself?” can spiral into overwhelming feelings of dread. Your brain may build up the public speaking engagement to be more serious or intense than it really is in reality. Oftentimes, many people find that the anticipation or time leading up to the public speaking engagement is worse because your mind may paint the situation out to be worse than it really is. The mental spiral you experience around public speaking feeds your fear which makes it more difficult to prepare or deliver a speech with ease.
However, getting to the root cause of your fear of public speaking is the first step to truly understanding it and overcoming your anxiety. Rest assured that having a fear of public speaking is natural and deeply embedded in our biology, but it does not have to control you! Once you can begin to recognize this fear as being rooted in evolutionary survival mechanisms and cognitive patterns, you can begin to view public speaking from a new perspective. With the right strategies and mindset shifts, you can learn to control the physical and mental reactions that come from a public speaking anxiety. Over time, your fear of public speaking can diminish with the right amount of practice. You can grow into a confident and effective public speaker!
Why do I get so anxious talking to people?
Many people get anxious when they talk to other people, especially new people, and this is often linked to social anxiety. Social anxiety involves feeling nervous or fearful about being judged or scrutinized in social situations with other people.
What settings could social anxiety occur in?
One-on-one conversations
Group settings
Casual social gatherings
People with social anxiety fear saying the wrong thing, being embarrassed, or looking awkward. This can trigger a lot of self-consciousness and discomfort in everyday interactions. To read more on social anxiety, check out our past blog “6 Helpful Tips for Living with Social Anxiety.”
It is important to note that there is a difference between social anxiety and a fear of public speaking. Both fears are rooted in a fear of being judged, but public speaking anxiety specifically relates to speaking in front of an audience which usually occurs in a more formal or structured setting. Public speaking can bring increased stress because it is often seen as a performance. In other words, it is not a casual conversation. Instead, you are expected to persuade a crowd, convey information, or entertain people. This can put a lot of pressure on you as a public speaker which makes the fear of making a mistake feel overwhelming.
The setting and perceived stakes are what differentiates social anxiety from public speaking anxiety. In social anxiety, the focus is often on individual interactions and the fear of social rejection occurs in smaller, more personal settings. With public speaking anxiety, we shift gears to the fear of performing in front of a larger audience where you might feel exposed or evaluated on a large scale. Both experiences can certainly be triggering, but the particular circumstances and intensity can change. Understanding this key difference can help you better understand how to tackle your respective feared situation with the right coping skills.
How do I break my fear of public speaking?
Overcoming the fear of public speaking is something that many people have succeeded in with the right approach. First, it is important to understand what is causing your fear. Is it the fear of making a mistake? Are you afraid of being judged? Do you have a tendency to forget your words when you are feeling anxious? Once you know what you are afraid of, you can take steps to address it. For example, if you are worried about making mistakes, remind yourself that everyone slips up from time to time, and it is okay. Focusing on the message you are delivering instead of the fear of being perfect can help shift your mindset.
Another key to overcoming public speaking fear is preparation. The more familiar you are with your material, the more confident you will feel when speaking. Practice your speech several times, ideally in front of a mirror or with a friend, so you can work on things like pacing, body language, and eye contact. This will help you get used to speaking out loud and can make your delivery more natural. If you are comfortable with what you are saying, you will feel more confident sharing it with other people. Start by practicing in low-pressure situations, like in front of a small group or even by recording yourself.
Managing physical symptoms of anxiety is also important. Before speaking, try deep breathing exercises to calm your nerves. Breathe in for four counts, hold for four, and then breathe out for four. This technique, known as box breathing, can help slow your heart rate and reduce feelings of panic. To learn more, read our blog “5 Breathwork Techniques to Decrease Anxiety.” It is also important to pay attention to your body language. Standing tall and maintaining good posture can make you feel more powerful and confident. Even if you are feeling nervous inside, projecting confidence through your body language can help convince both you and your audience that you are in control. Check out our blog “The Ultimate Guide to Building Self-Confidence” for tips.
Finally, the more you practice public speaking, the more comfortable you will become. Start small and work your way up. You can even join groups or take a public speaking class to practice in a supportive environment. Remember, it is okay to make mistakes—it is all part of the learning process! The more you face your fear and keep practicing, the less intimidating public speaking will become. Eventually, you will be able to speak in front of larger groups with greater ease and confidence.
How can an anxiety therapist help with my fear of public speaking?
An anxiety therapist at Anchor Therapy can be incredibly helpful in addressing your fear of public speaking. They are trained to help you understand and manage anxiety, and they can offer tailored strategies to reduce your fear and boost your confidence.
What are the benefits of working with an anxiety counselor for public speaking anxiety?
Improve communication skills
Ongoing, unbiased support
Boost confidence
Safe, supportive setting
Reduce catastrophic thinking
Pinpoint and address root causes
Cognitive restructuring
Personalized coping strategies
Gradual exposure
Learn relaxation techniques
A therapist can help you explore the underlying causes of your fear. Sometimes, anxiety around public speaking is not just about the act itself, but about deeper issues like fear of judgment, perfectionism, or past negative experiences. By understanding what triggers your anxiety, an anxiety therapist can guide you in reframing these thoughts, which can reduce their power over time.
One of the most effective therapies for anxiety is Cognitive Behavioral Therapy, or CBT. This approach helps you identify and challenge irrational thoughts or beliefs that contribute to your fear. For example, if you often think, "I’ll embarrass myself in front of everyone," CBT would work to replace that thought with a more balanced perspective, like, "Even if I make a mistake, people will still respect me." Over time, this can significantly reduce the anxiety you feel when preparing for or delivering a speech.
Additionally, exposure therapy involves gradually and safely exposing yourself to the feared situation in controlled steps. For public speaking, an exposure therapist for public speaking might help you start with very small speaking opportunities, like talking in front of a mirror or with a small group, and then slowly increase the difficulty. This gradual exposure helps desensitize your fear, making it easier to face bigger challenges as you build confidence!
Overall, an anxiety counselor can also help you develop a more positive self-image which can reduce the fear of judgment. They might work with you to focus on your strengths and help you understand that making mistakes in public speaking is not a reflection of your worth. This shift in perspective can make it easier to take risks and speak confidently, even in front of an audience.
Overcoming the fear of public speaking takes time, patience, and practice, but with the right strategies, you can build confidence and reduce anxiety. By understanding the root of your fear, preparing thoroughly, practicing in low-pressure settings, and learning techniques to manage your nerves with an anxiety counselor, you can gradually become more comfortable speaking in front of others. Remember, it’s okay to make mistakes!
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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