Public speaking fear is common and treatable. I would be happy to provide a uniquely tailored therapy plan for you to address your anxiety, but first, here are some self-help tips if you’d like to try to address things on your own first. If these do not work as well as you’d like, you may benefit from techniques more uniquely tailored to your needs and background. It may also help to develop insights into the specific causes of your fear of speaking in public. Please feel free to contact me or schedule a consultation, whether you are looking for traditional therapy as a public speaking phobia treatment or a more intensive outpatient therapy plan.
Public Speaking Fear Tips
Here are some tried and true public speaking fear tips, including what you can do before the event, what you can do during, and some steps you can take afterward to reduce your fear of public speaking. Of course, you can choose a few, most, or all of these tips, but in any case, I suggest that you keep a journal of what you tried and how well it worked.
Build Confidence to Reduce Fear of Speaking in Public
On the day of the engagement, look the part: Dress nicely, get a haircut, use your best makeup, walk confidently, have good posture, etc. You will feel more confident if you think you look confident. Remember what it is like to be an audience member. Were you highly critical and judgmental toward the person presenting? Did you sit there waiting for even the slightest mistake? Probably not. And your audience will likely be the same way – emphatic and non-judgmental. If you fully realize that, it will add to your confidence.
Be Realistic and Positive
Like the section above, think of an imperfect speaker you once saw. They seemed well-prepared, looked the part, and seemed to know their topic, but maybe they seemed nervous at first, made a mistake at some point, or lost their train of thought at one point. Did you judge them harshly for this? Probably not, and again, neither will your audience judge you that way. Again, this realization will help reduce irrational and exaggerated thoughts that make you nervous. Inject some humor into your presentation (if that is appropriate). Humor goes a long way to keep your audience relaxed and engaged, making you more real and likable.
Reduce Public Speaking Fear by Being Prepared
You can reduce your fear of speaking in public by feeling and being prepared. First, eat right for the few days before the presentation. This tip is often overlooked, but we perform better with healthy foods. You want to feel your best physically, and watching your diet on the day off and perhaps the day before your speaking engagement will help. Avoid anxiety-producing food and drink, such as anything with caffeine. Also, practice in front of others, or at least in front of a camera: Practicing and getting feedback will lend confidence and ensure you’ve eliminated any speaking or movement quirks you might not have been aware of.
Reducing Public Speaking Fear: Steps
Here are some guidelines for conquering public speaking fear. These are easy steps you can take before the day of your talk.
1. Reduce anticipatory public speaking fear
Preparing well is the most important tip for reducing your fear of speaking in public. Regardless of the type of public speaking, preparation will help you feel less nervous. Even if your public speaking is going to be at an informal event, such as giving a toast at a wedding, think it through and know what you will say. Many people feel good about their potential speech until halfway through, when they feel unprepared.
Practice in front of others you trust. Ask them for candid feedback both about content and your delivery. You can also videotape yourself and give yourself your feedback. One way or another, trusted input before the event can help you feel more confident and dispel any irrational fears you have. You are better off not memorizing your speech since that could increase anxiety if you lose your way or if questions come up that you are not prepared to answer. Instead, write down the general ideas and practice a lot.
Preparation is key to reducing anticipatory anxiety. You should also notice when irrational or exaggerated negative thoughts cause anxiety beforehand. Challenge those thoughts, or at least work to change the subject as best you can
2. Visualize and Breathe to Reduce Fear of Speaking in Public
Research your environment beforehand. Know exactly how many people will likely be in the venue, the setup, and where the people will be from. You don’t want to suddenly find out you’ll be using a podium or that 500 people will be there when you expect 100. Learn how to breathe in a way that promotes relaxation. Shallow breaths tend to come when we are nervous and can perpetuate that anxiety. To help you reduce your public speaking fear, practice deep breathing and take a few deep breaths before you start, perhaps when there is a pause in your speech.
Visualizing the venue and yourself presenting and feeling confident during the presentation with an accurate picture of what it will all look like can help.
3. Public Speaking Fear Reduction That Day
Look for a routine that helps you relax the day of your speaking. Do some relaxation or visualization techniques. Practice your speech. Connect with loved ones. Watch a funny TV show. Anything that can help you feel relaxed and grounded can help the day of the event. Remember that feeling a few butterflies in your stomach and other mild symptoms are normal. Focusing on these symptoms and worrying everyone can see or sense them will only add to your anxiety.
Remember that people cannot see nearly the number of symptoms you can feel. Be ready with something if you lose your train of thought. It is normal for a speaker to lose their train of thought, and those who manage to do their public speaking without anxiety tend to recover more quickly and gracefully. Have a strategy ready, like saying, “Any questions so far?” to get back on track. Be realistic. Remember that even the most seasoned and experienced speakers have a bit of anxiety beforehand. Accepting at least a little anxiety helps you not overreact when it happens.
Here are more tips from the Mayo Clinic to reduce the fear of speaking in public.
What to Do Afterwards
Make goals for next time and learn from your successes and challenges. This is an important step. Remember what worked as far as the above or other techniques to reduce your public speaking fear when you felt anxious, most confident, etc. It may be helpful to use a journal to keep track of everything and notice patterns of when your experience went best. The most important part of this step is not focusing on what went wrong that you cannot change and watching for exaggerations that make you think they were worse than they were. Instead, focus on learning for the next time.
If you need more than self-help to overcome your fears, here is an example of how public speaking phobia treatment works.
Public Speaking Phobia Treatment Example
Sarah, a 28-year-old marketing professional, has always struggled with talking in front of others. The mere thought of presenting in front of her colleagues caused her to experience symptoms such as sweating, shaking, a racing heart, and even nausea. Her fear was so intense that she avoided situations where she might have to talk publicly, which began to affect her career advancement. She came to me for public speaking phobia treatment.
Public Speaking Phobia Treatment Approach
- Cognitive-Behavioral Therapy (CBT):
- Goal: To change Sarah’s negative thought patterns and reduce her anxiety.
- Process: Sarah worked with me to identify her irrational beliefs, such as, “If I make a mistake, everyone will think I’m incompetent.” Through cognitive restructuring, Sarah learned to challenge these thoughts and replace them with more realistic and positive ones, like, “Everyone makes mistakes, and it’s okay to be nervous.”
- Outcome: Over time, Sarah’s anxiety started to diminish as she began to see public speaking as less of a threat.
- Exposure Therapy:
- Goal: To gradually desensitize Sarah to the fear.
- Process: I designed a hierarchy of speaking situations, from less anxiety-provoking to more challenging ones. She started with small steps, such as talking in front of a mirror or to a close friend, and gradually worked up to talking to small groups. Each successful experience helped build her confidence.
- Outcome: Sarah became increasingly comfortable speaking in front of others, reducing her overall anxiety.
- Relaxation Techniques:
- Goal: To manage physical symptoms of anxiety.
- Process: Sarah learned various relaxation techniques, including deep breathing, progressive muscle relaxation, and mindfulness meditation. She practiced these techniques before and during public speaking events to help calm her nerves.
- Outcome: By controlling her physical symptoms, Sarah could stay focused and more at ease during her presentations.
- Public Speaking Workshops:
- Goal: To improve public speaking skills and boost confidence.
- Process: Sarah attended workshops where she practiced in a supportive environment. She received constructive feedback and learned strategies for engaging her audience, structuring her speech, and managing anxiety on the spot.
- Outcome: As Sarah’s skills improved, so did her confidence. She no longer feared talking in public as she felt more prepared and capable.
Public Speaking Phobia Treatment Result
After several months of consistent public speaking phobia treatment and practice, Sarah’s fear of public speaking significantly decreased. She could now give presentations at work with minimal anxiety and even volunteered to lead a team meeting. While she still felt nervous at times, she had the tools and confidence to manage her anxiety effectively.
Key Takeaways:
- Cognitive-behavioral therapy, as a cornerstone public speaking phobia treatment, helps reframe negative thoughts.
- Exposure therapy builds confidence through gradual practice.
- Relaxation and mindfulness techniques manage physical symptoms involved with fear of speaking in public.
- Workshops enhance skills and provide supportive practice environments.
Sarah’s journey shows that with the right treatment, it’s possible to overcome the fear of speaking in public and even thrive in situations that once felt overwhelming.
My Work with Public Speaking Fear
Please contact me if you want more extensive therapy for public speaking fear. I can provide public speaking phobia treatment as traditional therapy and also a more intensive approach. I am happy to offer an initial conversation for free, and I may be able to give you more specific tips in that conversation. The fear of speaking in public can be overcome.
