Public speaking anxiety doesn’t care whether you’re a CEO or an office junior.
You could be fresh out of school or running a global company. You could have 30 years of experience or be on your very first day in the office.
The title on your business card, the number of zeros in your salary, the number of followers on your LinkedIn, none of it automatically protects you from that rush of fear when all eyes turn your way.
Some of the most capable, respected people you’ll ever meet are quietly terrified of presenting. They run companies, lead teams, and manage budgets, but dread having to stand up and speak.
Public Speaking Anxiety
Also known as glossophobia, it is a common challenge characterised by an intense fear of speaking in front of an audience. Symptoms may include trembling, sweating, dry mouth, rapid heartbeat, and a tendency to freeze under pressure. This fear is not limited to large audiences; even small groups or one-on-one presentations can trigger it.
Why It Can Affect Anyone
Evolutionary Roots: Historically, being singled out from a group often meant danger. This innate fear has evolved, leading us to perceive public speaking as a threat, regardless of our actual physical safety.
Perfectionism: Many successful individuals, including CEOs, tend to be perfectionists. The pressure to deliver flawlessly can amplify nervousness, making public speaking a nerve-wracking experience.
Lack of Experience: For those new to the workforce, lack of experience and exposure can heighten anxiety. Even if seasoned in other areas, speaking engagements may still be unfamiliar territory.
Personal Expectations: High achievers often set lofty personal expectations. Fearing failure or judgment can significantly impact one’s confidence and elevate anxiety levels.
Cultural and Social Factors: Different cultural and social environments can shape our confidence and comfort in public settings. For some, cultural upbringing may inhibit open public expression, further fuelling apprehension.
Neurodiversity: Individuals with different neurological makeups, such as those with ADHD or autism spectrum conditions, may experience unique challenges with public speaking. Sensory sensitivities or atypical processing can make the experience more daunting, adding layers to their anxiety that aren’t always visible to others.
Imposter Syndrome: Even the most accomplished individuals can suffer from imposter syndrome, where they feel as though they don’t deserve their success or accolades. This self-doubt can be magnified when speaking publicly, as they fear being exposed as a “fraud,” regardless of their actual expertise.
Past Negative Experiences: A past negative experience, such as forgetting lines during a presentation or receiving harsh criticism, can leave a lasting impression. These memories can resurface and amplify anxiety whenever similar situations arise, creating a cycle of fear.
Physiological Responses: The body’s natural fight-or-flight response can be triggered by public speaking due to the perceived threat. Even without logical reasoning, the body can react with adrenaline surges and heightened anxiety, making it necessary to manage these physiological reactions effectively.
The Pressure to Be Engaging: Today’s highly connected, media-savvy audiences expect engaging, entertaining presentations. The pressure to not only convey a message but also captivate the audience can heighten anxiety, as individuals strive to meet these high expectations and fear falling short.
How to Overcome Public Speaking Anxiety
Internalise Your Message
One of the most effective strategies for overcoming public speaking anxiety is to internalise your message rather than memorise it. This approach requires a deep understanding of and genuine connection to the content, reducing reliance on rote memory and increasing confidence during delivery.
Internalising your message means fully understanding and owning the content you wish to convey. Unlike memorisation, which involves learning words verbatim, internalisation focuses on grasping core ideas and expressing them naturally and authentically.
Use a Pre-Presentation Ritual
Develop a personal ritual before speaking, such as listening to a particular song, doing a specific warm-up exercise, or engaging in a brief mindfulness or breath practice. This can condition your mind and body to associate that ritual with a sense of calm and focus.
Spend a few minutes writing about your feelings regarding the upcoming presentation. Acknowledge any fears or doubts, but also note your strengths and the positive outcomes you anticipate. This reflective process can help clear your mind and build a positive mindset.
Find a quiet space and use a silent affirmation technique. Breathe deeply and silently repeat phrases like:
“It’s okay to feel nervous; many people do.”
“I am learning and growing.”
Accept that every speaking engagement is a learning experience, and it’s okay not to be perfect. Each experience contributes to your growth.
“My voice matters.”
Remind yourself that what you have to say is important and that your unique perspective adds value to the conversation.
Normalise your feelings by acknowledging that anxiety is a common experience, even for seasoned speakers. This creates an internal dialogue that reinforces your self-assurance.
Stretch and Move
Engage in a brief stretching routine or a quick set of physical movements to release tension. Focus on areas typically affected by stress, such as the shoulders, neck, and back. This can help alleviate any bodily tension and release pent-up energy.
Gratitude Reflection: Take a moment to reflect on three things you’re grateful for. This shifts your focus from anxiety to positive thoughts, setting a more optimistic tone and encouraging a sense of joy as you prepare to share. Create a jar of notes on past successes, compliments, or expressions of gratitude. Before your presentation, randomly select a note to remind yourself of your abilities and achievements, boosting your confidence.
Power Posing: Stand or sit in a confident ‘power pose’ for a couple of minutes. This can be as simple as standing tall with your hands on your hips or raising your arms above your head. Research shows this can increase confidence and reduce stress hormone levels.
Dress for Success: Choose your attire carefully, opting for an outfit that makes you feel assertive and self-assured. Spend a few moments in front of the mirror, reminding yourself of your strengths and capabilities as you adjust your look.
Connect with Nature: If possible, take a short walk outside or spend a moment outdoors. The fresh air, natural surroundings, and a brief departure from indoor settings can help ground and refresh your mind.
Engage in Music Therapy: Listen to an upbeat or inspiring playlist that resonates with you. Music can elevate your mood and energy, helping you feel excited rather than anxious before speaking.
Positive Visualisation with Audience: Instead of just imagining yourself succeeding, visualise your audience’s reactions, smiles, and engagement. This builds a connection to your message and fosters a sense of camaraderie.
Own your voice: Practice doing some vocal exercises regularly. Read paragraphs from your favourite book in lots of different ways, adjusting your pitch, pace, tone, volume and energy. Understanding your voice’s capabilities can increase your confidence and make you feel better equipped to handle audience interactions.
Create a Supportive Network: Before the event, establish connections with audience members or fellow speakers. Having familiar faces in the audience can provide comfort and a sense of community, reducing the isolation that can accompany public speaking.
Embrace Small Talk: Engage in brief, light conversations before your presentation. This can help you ease into the speaking environment, ease your social nerves, and build rapport with your audience.
Volunteer for Smaller Roles: Seek out opportunities to speak in smaller settings, such as team meetings or community groups. The more you expose yourself to speaking situations, the more comfortable you become and the more resilient you build over time.
Check out the room: Familiarise yourself with the speaking venue in advance. Walk the space, practice your delivery in the actual location, and adjust any elements (like seating and lighting) to create a comfortable atmosphere for yourself.
Focus on connecting: Instead of trying to impress your audience, focus on how you can help them and how you want them to feel. Don’t see a room full of colleagues, clients, management, or stakeholders; focus on the room being full of sons and daughters, brothers and sisters, mothers and fathers.
Lighten up: You’ve prepared, practised, and you know what you’re talking about, so stop taking yourself so seriously. Recite a tongue twister to yourself before you walk into the room, remind yourself of a funny story or carry a pocket mirror with you and give yourself a great big smile before you walk into the room.
Adjust your thermostat: Imagine you have an internal confidence thermostat in your mind or body, and it’s entirely in your control. You can adjust your confidence thermostat to its maximum setting of 10 or its minimum of 1. The higher the number the more confident you feel. Choose a number, adjust your thermostat and step into it. Ask and remind yourself what that level of confidence looks, sounds, and feels like in your personal world and experience it in your mind and body. The number 8 is a good choice.
Find a friend: Team up with a colleague or friend to role-play challenging scenarios before your actual presentation. This preparation can demystify potential fears and offer constructive feedback in a safe environment.
Get out more: Broaden your knowledge by attending various talks, lectures, or workshops. Exposure to different styles and formats can broaden your perspective on public speaking and reduce presentation anxiety.
Embrace the Fear: Acknowledge your fear without letting it define you. Accept that it’s a natural response and use it as motivation to prepare thoroughly.
Focus on the Message, Not Yourself: Shift focus from how you are perceived to the importance of your message. Centre your preparation around delivering value to your audience.
Find a coach: If anxiety persists, consider seeking help from a psychologist or a coach specialising in public speaking. Professional guidance can offer tailored strategies and support.
Start Small and Scale: Engage in smaller speaking scenarios to build your confidence gradually. As you gain comfort, progressively tackle larger audiences.
Public speaking anxiety doesn’t distinguish between the peaks of the corporate ladder and entry-level positions. Understanding that this fear is universal can provide relief and encourage action to overcome it. By adopting strategic practices, embracing fear, and focusing on delivering impactful messages, anyone can transform their public speaking experience from daunting to empowering. Success in public speaking is not solely about eliminating fear; it is about learning to thrive despite it.
If you need help with your public speaking and presentation skills:
– Book yourself onto a powerful public speaking course.
– Invest in some excellent one-to-one public speaking coaching.
– Get yourself some excellent presentation training
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