Overcoming Anxiety as a Public Speaker
Public speaking anxiety. We’ve all been there. Your heart races, your voice shakes, or your thoughts scatter the moment all eyes are on you. However, this fear is manageable.
Why we freeze
Our brains are hard-wired for survival. When we sense a threat (yes, even a room full of coworkers can feel like one), our fight-or-flight system kicks in. This may have helped us avoid danger thousands of years ago, but today it can impede our ability to think and speak clearly in front of an audience.
What anxiety looks like
Racing heart or dry mouth
Forgetting what you meant to say
Rushing through content
Feeling disconnected from the room
Sound familiar? You're in good company. But instead of "pushing through it," try retraining your response.
Ways to shift from anxious to anchored
1. Prepare for presence, not perfection
It’s not about memorizing every word—it’s about connecting. Know your key points. Speak as if you’re having a conversation instead of a “performance.”
2. Breathe before you speak
Take a few low, intentional breaths to reset your nervous system. Breathe in through your nose, and out through your mouth. Feel your feet on the ground.
3. Visualize success (not failure)
Rather than imagining what could go wrong, picture yourself speaking with calm authority. Your brain doesn’t always know the difference.
4. Start strong and familiar
Begin with something you know deeply in your introduction—a story, or a question you’ve asked many times. This can build early confidence.
5. Practice under mild pressure
Try rehearsing out loud in front of a friend or camera. The more you train in “live” conditions, the less surprised your body will be when it’s real. In my experience, this is something speakers often fail to do.
The bottom line
Don’t be derailed by anxiety. With the right tools, that energy can become clarity, connection, and yes—even confidence.
Want to go deeper? I work with professionals every day who are ready to move from fear to focus. Contact me to start your own transformation.