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

Sarah Gershman

essay on overcoming fear of public speaking

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.

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.

Appointments at Mayo Clinic

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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Overcoming the Fear of Public Speaking

Effective ways to deal with this common fear..

Posted June 29, 2022 | Reviewed by Abigail Fagan

What Is Fear?
Find counselling to combat fear and anxiety

"At a funeral, the average person would rather be in the casket than giving the eulogy.” —Jerry Seinfeld “When you draw a bow, you don’t hold two arrows.” —Japanese saying

Having an opportunity to speak in front of an audience, whether it be three or three hundred people, being confronted with the chance to greet new people, or the chance to present to new clients can fill us with dread. One of the biggest obstacles that many of us face is the fear of public interaction. Research in the USA shows the fear of public speaking (or ‘glossophobia’) ranks among the top fears people face, even surpassing the fear of heights, the fear of spiders, and the fear of death itself.

The Fear of Public Speaking

The very fact of being in the spotlight opens us up to the possibility of evaluation, criticism or even rejection. Research from the University of California, Los Angeles demonstrated that the distress of rejection activates the same part of the brain, called the anterior cingulate cortex, that also responds to physical pain. Another study conducted by Edward E. Smith, director of cognitive neuroscience at Columbia University, demonstrated that the feeling of rejection is one of the most painful emotions and can be sustained even longer than fear. Therefore, we can say that fear and anxiety before socialising or public speaking may be caused not only by a fear of public speaking per se, but also by others' perceived responses to us. We can become fearful of our own ability to perform by worrying that we may end up embarrassing ourselves. Accepting our fear helps us to take steps to respond. The fear we feel is usually proportionate to the desire to do well and to be seen in a good light. This anxiety can generate complex psychophysiological reactions that we may perceive to be life-threatening such as:

Pounding heart
Shaky hands
Quivering voice
Cold, sweaty palms
Stomach cramps.

Fear is not only a normal reaction to a public-speaking event, but can actually boost our performance.

Transforming Fear

Most people who fear presenting or public speaking apply the same or a similar solution to that of trying to maintain control over their fear, which ironically drives them to lose control, quite similar to having panic attacks. When facing the feared situation, our strategy of thinking about the worst fantasy can enable people to overcome their problem and mobilize their resources. The attempt to try and keep control over the situation through the avoidance of public speaking and trying to avoid thinking about what might happen increases our fear. But trying not to think about something is also the best way to think even more about it.

So, in such cases, we must self-prescribe a daily space and time, precisely planned, with a beginning and an end, in which we voluntarily concentrate all our worst fantasies . This will gradually help contain and overcome our fears and anxiety when asked to speak or perform in public. Another important strategy on presentation day is to give yourself the possibility to choose between two options. The first option is to declare your weakness and make public your fear or the second which now seems less frightening and easier to do, which is to continue to speak in public. This mental trick can allow our mind, when faced with two options, one less frightening than the other, to choose the least frightening one and move to speak.

In those rare cases when we declare our secret, the same result is obtained. People report that soon after their secret “confession,” all their tension dissolves and their speech occurs remarkably well and relaxed. Unfortunately, the usual attempt to control one’s tension leads to a loss of control. When humans let go of control and declare their weaknesses they become stronger. Using this strategy allows our weakness to become a strength. Refusing to accept our own limitations makes our weakness unmanageable, and negative results ensue. A person who declares their fragility to others appears strong because it demonstrates their courageous side.

The Worst Fantasy

There is a phrase in Latin that is also used in medicine: ‘similia similibus curantur’, which means ‘like is cured by like’. This adage is also true in the case of fear-based problems. Fear itself can be overcome by and through fear. A technique we use at my clinic to fight any fear is the so-called ‘worst fantasy’, where the patient is asked to literally evoke their ghosts and touch them to make them disappear. This simple but highly effective, paradoxical procedure immediately blocks the patient’s usual attempted solution of trying to stop the fear from occurring. Moreover, this procedure transforms something which is out of control into a form of prescribed, self-induced, and therefore controlled, behaviour.

Reiteration of this process ritually, at a specific time and space in the day, progressively brings the undesired sensation to saturation, and to self- annulment . It involves taking an alarm clock and setting it for 30 minutes, whereupon you will imagine your speech or conversation with others, conjuring up all of your fears, worries, thoughts and images, and allowing, maybe even forcing them, to occur during the half an hour time period. After this time, you stop and return to everyday life. The effect can be quite dramatic.

Deep Breathing

Such strong emotions as anxiety and fear trigger in your body a very specific ‘fight, freeze or flight’ response: Your muscles tighten, your heart rate increases, your blood pressure goes up and your breathing becomes shallow. While this physical reaction may be helpful in escaping danger, it is hardly helpful during the presentation (as you can neither run away from your audience nor fight with it). However, since your breathing rate is directly connected to your emotional reaction, the fastest and easiest way to keep your emotions under control and regain confidence is through deep breathing. Whether you are to talk to potential clients or to make a presentation to your team, make sure that you remember to breathe deeply and evenly before, and during, your speech.

Shifting Focus Outwards

Paul L. Witt, Ph.D., the Assistant Professor of Communication Studies at Texas Christian University, believes that many people perform worse than they could because they focus too much on their physical symptoms (i.e. butterflies, shaky hands, sweaty palms) and on their embarrassment , instead of concentrating on their breathing and their speech. This problem could be avoided by shifting focus from how we feel or look to the message we want to share with our audience.

Visualising

Visualisation or ‘mental rehearsal’ has been routinely used by many top athletes as part of their training for a competition . In addition to athletics, research has shown that visualisation helps to improve performance in such areas as communication, public speaking and education . To ensure that your presentation goes smoothly, aside from the actual preparation and rehearsal of your speech, take 10-15 minutes a day to relax, close your eyes and visualise the room you are speaking in, the people in the auditorium and yourself confidently delivering your speech, smiling, and moving across the stage.

Focusing on Facts, Not Fears

Instead of focusing on fears (e.g. your mind going blank, the audience getting bored ), concentrate your thoughts on positive facts such as: “I have practised my speech many times,” “I am an expert on this topic,” and “I have notes with major bullet points to structure my talk.” Focusing on positive facts and on what you can offer takes your thoughts away from irrational scenarios about what might go wrong.

Gibson, P. (2022) The Persuasion Principle. Comuncation Strategies, to Persuade, Influence and Change. Strategic Science Books.

Jackson, D., Watzlawick, P, Bavelas, J. (1967). The Pragmatics of Human Communication. Norton Books. NY.

Padraic Gibson, D.Psych, is a Consultant Clinical Psychotherapist and is the Clinical Director of The OCD Clinic®, and director of Training and Organization Consultation at The Coaching Clinic®, Dublin. He is senior research associate at Dublin City University.

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How to overcome your fear of public speaking, by ros and neil johnson, 10 october 2016 - 08:42.

freestocks.org, licensed under CC0 1.0 and adapted form the original .

Why are many people afraid of public speaking, and what can be done about it? Ros and Neil Johnson, speech and drama specialists at Theatresaurus , explain in response to our Facebook fans' request .

The fear of public speaking is known as glossophobia. According to one estimate , about 75 per cent of people suffer from various forms of this phobia and ten per cent of people are genuinely terrified. The fear of public speaking is the number one phobia in America and is more common than the fear of heights or the fear of snakes, which rank two and three respectively.

The symptoms of glossophobia

Symptoms of glossophobia range from knots in the stomach, sweaty palms, dry mouth, shaky legs and tightness in the throat. In extreme cases, sufferers experience nausea, panic attacks and excessive anxiety. Glossophobics will therefore go to great lengths to avoid speaking in public.

Most of these symptoms are due to the increase in adrenaline produced by our bodies because we are experiencing the flight-or-fight reaction . This primitive response still exists in us despite the fact that we no longer have to fight or run away from wild animals. The concerns we have before a speech or presentation – worrying what people will think of us, worrying that we will stumble over the words or forget what to say – are enough to trigger the natural or instinctive reaction to run away.

Once we can learn to control these feelings and conquer the urge to flee the perceived danger, we can begin to enjoy the process of public speaking.

Many famous people have had a fear of public speaking

Many famous people have suffered from glossophobia, including actors, politicians and even presidents. Some notable examples are Renée Zellweger, Nicole Kidman, Abraham Lincoln, Gandhi, Sigmund Freud and Thomas Jefferson. At some point, they all mention actually going out of their way to avoid speaking in public. One extreme case was Gandhi. According to an article in The Atlantic , Gandhi was due to be speaking in a court and only managed to say the first sentence of his speech before he dried up and an assistant stepped in and finished the speech for him. They have all had to devise strategies for overcoming this fear.

In the video clip below, the well-respected actor, Emma Watson, is giving a speech to the United Nations. It is interesting to see how nervous she is at the beginning – she speaks a little too fast, for example – but as the speech goes on, she appears more and more confident. If you watch and listen carefully, you can observe some of the techniques she uses to overcome the nerves. These include trying to control her breathing, taking pauses, speaking more slowly and using well-rehearsed emphasis on particular words.

Breathing is a very important factor in overcoming the nervousness caused by the increase of adrenaline. Excess adrenaline makes us breathe shallowly, i.e., in the top part of our lungs, and too rapidly.

How to help yourself relax and control your breathing

Relaxation and breathing techniques are invaluable when trying to calm your nerves. When we are nervous, we often take shallow breaths. This leads to added anxiety, so slowing down our breathing and learning to relax are invaluable.

Exercise 1 – Learning to relax

Find a comfortable place and lie on the floor. Close your eyes and concentrate on relaxing every part of your body, starting with your feet and legs and working upwards to your shoulders, neck and head. Now bring your attention to your breathing. To begin with, just be aware of breathing in and out.

Now try to imagine a place that you can associate with calmness. Picture this place and hear the sounds, smell the smells.

Once you have become familiar with recalling this special place, it can be somewhere to go whenever you are feeling nervous – such as just before you go on stage to make a speech.

Learning to relax takes time but it will really help, especially if you do this exercise regularly. After a while, you'll be able to recall the feelings of relaxation anywhere.

Exercise 2 – Centering yourself

Stand with your feet shoulder-width apart, your hands hanging loose, shoulders down and head relaxed on your neck.

First, try to collect your thoughts and think in your head . Feel yourself become lighter.

Now try to think in your stomach , and start to feel yourself getting rooted in the ground. You are effectively 'thinking your centre of gravity' down through your body. This process is called 'centering' and it may take a little practice.

Now breathe in, and feel the breath going right down into your centre, i.e., to the bottom of your lungs and into your stomach. Breathe out allowing your diaphragm to control the outward breath, as described in our previous article .

Exercise 3 – Get to know your space

Nerves often come from the unknown, so go to the room or hall where you will be speaking, and walk around it, rehearsing your speech out loud. Now sing parts of your speech and move around allowing your voice to fill the space.

Make sure you know your subject

This may sound obvious, but it is important that you are confident in your subject. Plan your speech, practise it, say it out loud. Imagine a positive outcome of the speech. This will help you get into the right frame of mind for the speech you are about to make.

Practise again and again, and learn the points where you need to use emphasis or pauses. Mark them on your speech in a clear and precise way.

Take the stage like an actor

Actors will spend a few minutes before going on stage working out where they have just come from as a character and what they have been doing. This distraction takes their minds off their concerns about their performance.

The same habit can work for someone just about to speak in public. By spending a few minutes before your speech thinking about the positive aspects of what you are about to do, you can take your mind off worrying about your performance. So you might ask: What will be the outcome of my speech for my audience? What will I have achieved by giving it? You can then take the positive emotions these questions evoke onto the stage. The emotion may be excitement or a sense of fulfilment, but the effect is the same in that it will create a distraction and provide an outlet for your adrenaline.

Exercise 4 – Breathing a few minutes before you go on to make your speech

Just before you start your speech, breathe in, counting up to seven, and breathe out when you reach 11. Do this three or four times. It helps slow the build-up of adrenaline and reduces your heart rate, thereby diminishing feelings of nervousness or anxiety.

Do some gentle exercise

A short burst of physical exercise is another good way of countering the effect of the adrenaline that our bodies are expecting to use in our muscles.

Exercise 5 – Warming up

Stand in a comfortable position, knees shoulder-width apart. Stretch up to the ceiling, extending your arms and legs as far as possible. Slowly squat down putting your hands on the floor. Repeat this two or three times.

Back in your standing position, rotate your shoulders and then extend your arms out to the side and repeat the rotation. This will also help relieve any tension.

Now jog gently on the spot for a minute or so, ensuring that you are moving your arms. Finally shake out your arms and legs. Remember, you are not trying to exhaust yourself, so don’t overdo it.

Make adrenaline your friend

A final thought from an article in Forbes from 2011: ‘Make adrenaline your friend because it makes your body and brain work better’. Once you get used to controlling your adrenaline, you can then make sure you always have enough to give your speech or performance that extra boost, but not so much that it makes you feel like running away.

Ros and Neil Johnson are founders of Theatresaursus , which runs Shakespeare workshops, drama courses and holiday courses. They will be returning to the British Council in Malaysia to give some more workshops on using theatre techniques in the classroom in early 2017.

Find out about the British Council's Shakespeare Lives programme of events and activities in 2016, celebrating Shakespeare’s work on the occasion of the 400th anniversary of his death.

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Public Speaking Fears and Overcoming Techniques Essay

Introduction, why is the fear of public speaking common to people of all ages, is public speaking a fear, causes of the fear of public speaking, important techniques to overcome glossophobia.

Public speaking or oration is an art the main intention of which is to entertain, persuade, or inform a target audience. However, the fear of public speaking is an issue that threatens the effectiveness of this form of art. This discussion looks at the causes of fears surrounding public speaking and techniques of overcoming these fears.

The fear of public speaking comes out as the number one fear reported by people of all ages. According to Kumar, Kalakbandi, Prashar, and Parashar (2017), public speaking is a powerful stressor that can elicit strong individual and physiological reactions. The stressful effects that occur when addressing large audiences are associated with the fear of public speaking. Therefore, some people have a phobia about oration, which can be linked to differences in personality, beliefs, and the education level of an individual (Mattys, Seymour, Attwood, & Munafò, 2013).

Speech anxiety, also known as glossophobia, emanates from the inability of an individual to express his or her ideas publicly as planned. The fear of public speaking has existed from time immemorial and has affected the social lives of many people. This fear could be attributed to a myriad of factors. Speaking is governed by the cultural attributes of the society. Therefore, the fear of public speaking may arise from attempts to avoid clashing with the culturally-placed precepts. This fear should not be overlooked.

The list of the causes of anxiety during public speaking is inexhaustible. Nevertheless, they can be categorized into two main types: internal (psychophysiological factors) and external factors (Kumar et al., 2017). Internal factors include personal attributes with the main determinants being the mental and emotional state of an individual. On the other hand, external factors comprise stimuli from the environment such as noise and attention (or reactions) of the target audience.

Internal factors contributing to the fear of public speaking are thought to be the most influential dynamics. They range from health problems, low self-esteem, depression, aggressiveness, dissatisfaction with one’s abilities, among other factors. External factors, in contrast, are defined by the environment, which comprises cultural beliefs, language barrier, the general response of the audience, past failures, the fear of being ridiculed, and noisy audiences. There is a need to learn techniques that are helpful in overcoming the fear of public speaking to become a confident and fluent orator.

Public speaking is one of the indispensable tools for changing society. Every individual should be familiar with ways to avoid the fear of public speaking. With modern technology where the Internet rules, one can cope with the fear of public discourse by avoiding communal encounters through the use of electronic mails and social media, which offer fewer one-on-one interactive sessions (Kumar et al., 2017).

Knowing the right message to get across is an art that should be learned. Consequently, it is important to practice reciting one’s speech beforehand, especially when intending to give crucial information to the public. Practicing before the speech helps to instill a sense of confidence during the presentation. It is also important to anticipate different reactions from the public and plan how to react. In extreme cases of phobia, an individual can seek professional help. Virtual reality therapy is reported to be effective in overcoming public speaking phobia (Malbos, Rapee, & Kavakli, 2013).

The sole intention of overcoming public speaking fears is to feel safe and confident during an oration. Once one realizes that they lack confidence when addressing a group of people, he or she should take the necessary steps to gain confidence. The education system should also be involved in improving students’ oratory skills by encouraging them to present speeches on simple topics to their classmates.

Kumar, M., Kalakbandi, V., Prashar, S., & Parashar, A. (2017). Overcoming the effect of low self-esteem on public speaking anxiety with mindfulness-based interventions. Decision , 44 (4), 287-296.

Malbos, E., Rapee, R. M., & Kavakli, M. (2013). Creation of interactive virtual environments for exposure therapy through game-level editors: Comparison and tests on presence and anxiety. International Journal of Human-Computer Interaction , 29 (12), 827-837.

Mattys, S. L., Seymour, F., Attwood, A. S., & Munafò, M. R. (2013). Effects of acute anxiety induction on speech perception: Are anxious listeners distracted listeners? Psychological Science , 24 (8), 1606-1608.

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Essay on Overcoming Fear Of Public Speaking

Students are often asked to write an essay on Overcoming Fear Of Public Speaking in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Overcoming Fear Of Public Speaking

Understanding fear.

Many people get scared when they have to speak in front of others. This fear can make your heart beat fast and your palms sweat. It’s normal to feel this way, but it’s important to remember that everyone can learn to be less afraid.

Practice Makes Perfect

One of the best ways to get over this fear is to practice a lot. You can start by talking in front of a mirror, then with family, and slowly move to bigger groups. The more you do it, the easier it becomes.

Know Your Stuff

If you know what you’re talking about well, you’ll feel more confident. Take time to learn about your topic. When you understand it, you won’t be as worried about making a mistake.

Think Positive

Try to think good thoughts about speaking. Imagine people enjoying your talk and learning something new. Positive thinking can make a big difference in how you feel.

Breathe and Relax

Before you start speaking, take deep breaths to calm down. Stand up straight and smile. This will make you feel stronger and ready to share your ideas with the audience.

250 Words Essay on Overcoming Fear Of Public Speaking

When we talk about being scared of speaking in front of people, it’s normal. Many people get nervous when they have to talk to a group. This fear can come from not wanting to make a mistake or worrying about what others will think.

Starting Small

One way to beat this fear is to start with small steps. Try talking in front of friends or family first. It’s like learning to swim by first staying in the shallow part of the pool. As you get more comfortable, you can move to deeper water, or in this case, bigger groups.

Preparation Is Key

Being ready can help a lot. Know what you want to say. Practice it many times. When you know your topic well, you feel more confident. It’s like having a map when you go on a trip. If you know the way, you’re less likely to get lost.

Imagine Success

Think about doing well. Picture the audience listening and smiling. It’s like dreaming about scoring a goal in soccer. When you think about good things happening, it can make them more likely to happen.

Just Breathe

Before you speak, take deep breaths. This helps calm your body. It’s like taking a break when you’re running. Breathing gives you a moment to relax and get ready.

Keep Practicing

The more you speak in public, the easier it gets. It’s like riding a bike. At first, you might fall, but soon you can ride without thinking about it. Keep trying, and one day you might even enjoy speaking to a crowd!

500 Words Essay on Overcoming Fear Of Public Speaking

Understanding fear of public speaking.

Many people get nervous when they have to talk in front of a group. This fear is very common, and it’s called the fear of public speaking. When we stand up to speak to an audience, we might worry that we will forget what to say, not make sense, or that people will not like our talk. This fear can make our heart beat fast, our hands shake, and our voice sound shaky.

One way to get better at public speaking is to start with small steps. You could begin by talking in front of a mirror, then move on to speaking in front of a few friends or family members. As you get more comfortable, you can speak to bigger groups. This is like learning to swim by first getting used to water in a small pool before jumping into a big one.

Preparing Well

Being ready can help you feel less scared. If you know your topic well, you will feel more confident. Spend time writing down what you want to say and practice it many times. You can also learn about your audience, so you can talk about things they like or understand. Knowing your stuff makes you ready to answer questions, too.

Using Tools and Techniques

There are tools and tricks that can make public speaking easier. For example, you can use pictures or slides to show your ideas. This can help the audience understand better and give you things to talk about. Breathing exercises can also calm you down before you start speaking. Taking deep breaths fills your body with oxygen and helps your brain work better.

Learning from Others

Watching other people who are good at public speaking can teach you a lot. You can see how they stand, how they use their hands, and how they talk to the audience. There are videos and talks online that you can watch. You can also join a club at school where you can practice speaking and get tips from others.

Turning Fear into Excitement

The feelings of fear and excitement are very similar. Both can make your heart race and your energy go up. You can try to think of your fear as excitement. Tell yourself that you are excited to share your ideas, not scared. This can change how you feel and make speaking in front of others more fun.

Getting Feedback and Improving

After you speak in public, ask for feedback from people you trust. They can tell you what you did well and what you can do better next time. Remember that making mistakes is okay. Each time you speak, you learn and get better.

Overcoming the fear of public speaking takes time and practice. By starting small, getting ready, using helpful tools, learning from others, turning fear into excitement, and getting feedback, you can become more comfortable speaking in front of others. Remember, even the best speakers were once beginners, too. With patience and practice, you can beat the fear and maybe even start to enjoy public speaking!

That’s it! I hope the essay helped you.

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Happy studying!

Overcome Your Fear of Public Speaking: The Ultimate Guide (Day 1, Speaking Palooza 2019)

The following post about overcoming your fear of public speaking by Carma Spence was a part of Speaking Palooza 2019 .

It’s your turn to speak. Suddenly your ears feel hot and your hands begin to shake. You can barely remember what you intended to say. Your palms are sweating and you can feel your neck muscles tensing. You see purple at the edges of your vision and you feel sick to your stomach. What is happening?

You are having an attack of speaking anxiety, also known as the fear of public speaking or glossophobia.

The bad news is that this is a very common experience. The good news is that you can overcome these nasty symptoms if you wish to do so. In this post, I’ll provide you with an atlas of tips that can help you on your quest to becoming an effective, courageous speaker.

Overcome Your Fear of Public Speaking: The Ultimate Guide

What is the fear of public speaking, fear of public speaking facts: what you don’t know can hurt you, what to expect when you’re expecting … to give a speech, previous speaking trauma, mental chatter, specific situations, another fear in disguise, lack of skills, if they can do it, you can do it, anxiety relief techniques, mindset hacks, practical techniques, create your questing map, recommended resources.

The fear of public speaking is one of the most common fears on the planet. Research suggests that about 75% of the Earth’s population has experienced some degree of public speaking fear in their lives. These people feel a sense of dread, nervousness, and concern, as well as physical discomfort when they have to speak to a group of people.

Some people have a mild case of speaking jitters, while others are paralyzed by their fear of public speaking, and many more are somewhere in-between. Some people fear to speak in front of a group of strangers. Some people fear to speak in front of a group of friends. And yet others fear both situations.

If you let this fear stop you in your tracks, you will not be as effective, successful, or as happy as you could be, were you to confront this fear.

Don't let the fear of public speaking stop you in your tracks

If unchecked, speaking anxiety can cause a wide variety of negative effects on a person’s life and career. If you let the fear of speaking get in your way, you can:

Be paid 10% less than those who overcome it.
Reduce your chances of graduating from college by 10%.
Reduce your chances of getting into a professional or managerial position by 15%.

Patricia Fripp , an executive speech coach, says, “If you can stand up and speak eloquently with confidence or at least stagger to your feet and say anything at all, you will be head and shoulders above your competition.”

These fear of public speaking statistics can be very sobering. “If you want to realize your full potential in the world of business,” says Brian Tracy, “you must learn how to improve your effective communication skills to better communicate with people.” And that includes public speaking.

However, now that you know how harmful letting the fear of public speaking go unchecked can be to your life and career goals, you can begin to overcome your fear. First, let’s take a look at the root causes of this anxiety.

There are a wide variety of symptoms you can experience when suffering from speaking anxiety. They are almost the same symptoms that one would experience when afraid of anything at all, including spiders, heights, and first dates.

Physical responses include:

Your throat tightening
Shortness of breath
An increase in heart rate and blood pressure
Year ears and face becoming warm and flushed
Shaking, trembling and fidgeting
Increased perspiration
Difficulty speaking articulately and an increase filler words such as um and ah
Gastrointestinal upset, including nausea or diarrhea
Light-headedness
Neck and upper back tension
The sensation of increased or decreased body temperature
Acute hearing
Dilated pupils
Sweaty palms

Other non-physical responses include feeling awkward, having a hard time formulating your thoughts or remembering what you want to say, and even avoiding eye contact with your audience.

I remember when I was competing on the Speech Team in High School, one contestant gave his entire speech to the blackboard, never looking at his audience at all! And when I was interviewing speakers for my book Public Speaking Super Powers, I heard stories of people fainting, throwing up, and going completely blank.

The fear of public speaking can often feel like the world is coming to an end, but if you decide to face this fear and stare it down, you can make it to the other side. Many people have already done so and therefore have paved the way for you.

What causes the fear of public speaking?

Why are people scared of public speaking? The science behind the fear of public speaking seeks to understand the root causes of this anxiety and there are a variety of theories available. Ultimately, the specific reasons for each person’s public speaking fear will vary. Here is an overview of the prevailing theories.

If your first experience with speaking in front of a group was negative, you are more likely to develop a fear of public speaking. This doesn’t necessarily mean it was a disaster and you were booed off the stage with bits of tomato in your hair. You just needed to perceive it as a bad experience. In this sense, speaking anxiety is a (usually) mild form of Post-Traumatic Stress Disorder or PTSD.

For whatever reason, you’ve silently talked yourself into a tizzy. You believe that you should be afraid, and so you are. This could be caused by a previous bad experience or just something you picked up from other people around you.

Certain situations can trigger specific fears. You may be fine when talking with your friends and family around a table, but shake in your boots when you need to speak up in a meeting at work. Situational fear of public speaking strikes each person who suffers from it differently, usually related to a previous negative experience.

You may not fear public speaking at all. Instead, you may be afraid of being judged or looking like a fool in front of others. Perhaps you are suffering from Impostor Syndrome or low self-esteem. In these cases, it is not speaking in public that scares you, but what it represents.

It can be scary doing something for the first time. But this is the best way to learn speaking skills. You can read books and articles, watch videos and listen to lectures until the cows come home, but at some point, if you want to be a better public speaker, you are going to have to get up in front of a group and speak!

Many people who ended up as skilled orators started out with a fear of public speaking

Many people who ended up as skilled orators started out fearing public speaking. Joel Osteen, Thomas Jefferson, Warren Buffet, Abraham Lincoln, and Winston Churchill faced their fear of public speaking and became known as powerful speakers. Many–if not all–accomplished speaker still experience some butterflies before getting up on stage. “I still get a little nervous before I go on stage,” says Maurice DiMino . “It is natural.”

As I mentioned earlier, many of the speakers I interviewed for Public Speaking Super Powers started with crippling speaking anxiety. One even moved—twice—rather than give a presentation at work.

How to vanquish the public speaking mind goblin

There are numerous ways to overcome speaking anxiety, but you can break them down into four basic categories: General anxiety-relieving techniques, mindset hacks, planning ahead, and practical advice. Here’s an overview of the methods that have proven to be most effective for most people:

Anxiety relief techniques are methods of calming your physical response to stress and fear.

Meditation is a practice that attempts to create a state of total physical relaxation while being completely mentally alert. This can be achieved through a variety of exercises and practices that are beyond the scope of this article. Methods that have helped many people overcome speaking anxiety include breath control, focusing on a single point or repeating a mantra. Here are some resources you might find helpful if you decide to try meditation:

Book: Meditation for Beginners by Jack Kornfield, PhD
Book: Practical Meditation for Beginners : 10 Days to a Happier, Calmer You by Benjamin W. Decker
Book: Meditation for Fidgety Skeptics : A 10% Happier How-to Book by Dan Harris, Jeffrey Warren and Carlye Adler
Blog Post: Tips for meditation by Carma Spence
Audio Program: Magical Fear Release Meditation by Carma Spence

Cognitive Behavior Therapy

Cognitive Behavior Therapy (CBT) is an approach used to help people change the thoughts that support their fears. It has proven effective in relieving a variety of anxiety disorders, including glossophobia. CBT uses both thinking (cognitive) and behavioral techniques to help sufferers both identify and control the irrational thoughts and beliefs that make them fearful. More than likely, you can find a practitioner of this methodology near you. Here are some resources to help you.

Article: Listing of CBT Practitioners in Your Area from Psychology Today
Book: Cognitive Behavioral Therapy – An Alternative Treatment for Greater Personal Happiness and Contentment by Bill Andrews
Book: Cognitive Behavioural Therapy : 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts (Happiness is a trainable, attainable skill!) by Lawrence Wallace
Book: Cognitive Behavioural Therapy for Dummies by Rhena Branch and Rob Willson

EFT or Tapping

Developed by Gary Craig in the early 1990s, the Emotional Freedom Technique (EFT), often called tapping, is a self-improvement technique in which a person taps their fingertips on specific meridian points while simultaneously talking through negative experiences, thoughts, or beliefs. It has been effectively used to treat depression, PTSD, and the fear of public speaking. Here are some resources for you to explore:

Book: The Tapping Solution : A Revolutionary System for Stress-Free Living by Nick Ortner
Book: The Tapping Solution for Manifesting Your Greatest Self : 21 Days to Releasing Self-Doubt, Cultivating Inner Peace, and Creating a Life You Love by Nick Ortner
Video: The EFT Basic Recipe by Gary Craig
Video: How to Tap with Jessica Ortner
Video: Fear of Public Speaking – Tapping with Brad Yates (Embedded below)

Breath control and strategic pauses

When you are afraid, you are more likely to breathe rapidly and shallowly, as well as speak quickly. By controlling your breath, slowing it down, and using strategic pauses to slow down your rate of speaking, you can fool your body into thinking it is calm. This reduces many—if not all—of the other symptoms of speaking anxiety. Here are some resources to help you use this technique.

Book: Breathe : Simple Breathing Techniques for a Calmer, Happier Life by Jean Hall
Video: Breathing Exercises for Confident Public Speaking by Dominic Colenso
Video: Sound Like A Leader : How To Breathe Correctly When Speaking by Raquel Baldelomar
Video: How to train yourself to breathe from the belly , Carma Spence interviewing Cindy Ashton
Video: Voice Lesson : Speaking Fast? Slow down in the Natural Way with Cynthia Zhai

Dr. Amy Cuddy has done a lot of research on how body language can affect body chemistry. She has discovered that by holding what she calls a “power pose” you can change your brain’s chemistry and feel more confident. Watch this video of her TED talk to learn more.

Neuro-Linguistic Programming or NLP

According to Wikipedia, neuro-linguistic programming “is an approach to communication, personal development, and psychotherapy created by Richard Bandler and John Grinder in California, United States in the 1970s.” Some people swear by this technique for relieving anxiety. Others don’t. My research showed mixed results, but if nothing else works, you could give it a try.

Hypnosis has been used to treat a wide variety of anxiety disorders. You can find audio recordings that address everything from weight loss to smoking cessation to overcoming the fear of public speaking. As with NLP, there are mixed results.

The American Psychological Association describes hypnosis as a cooperative interaction in which the participant responds to the suggestions of the hypnotist. It is a methodology that puts you in a relaxed and focused state and helps you go around your conscious mind’s chatter. The problem lies is that no one can make you do something under hypnosis that you don’t agree with. So, if your fear of public speaking is deeply rooted, this technique may not work for you.

Fear of Public Speaking Medication

As a last resort, there is always prescribed medication. There is evidence that some symptoms may be eased or lessened by medications such as beta-blockers. You’ll need to speak with your doctor or psychiatrist about this option.

Your mindset, or how you think about and perceive things, has a very powerful effect on the way you experience things. Here are some techniques for changing your mindset to be less afraid of speaking in public:

Growth mindset and self-confidence

There are two ways you can perceive the world: With a growth mindset or a fixed mindset. People with a fixed mindset believe that they were born with or without skills and that they cannot change. People with a growth mindset believe that everything is learnable when you apply effort and perseverance.

When you cultivate a growth mindset, you empower yourself to become a better speaker and overcome speaking anxiety. You won’t stop yourself just because you aren’t where you want to be now; you’ll embrace the journey to where you want to be.

Growth mindset leads to increased self-confidence, which is very helpful in reducing the fear of speaking. Here are some resources to help you develop a growth mindset:

Book: Mindset : The New Psychology of Success by Carol S. Dweck
Article: Harvard Business Review : What Having a “Growth Mindset” Actually Means by Carol Dweck
Blog post: Growth Mindset : How to Cultivate One by Carma Spence

Pretend you’re not afraid

This may sound too simplistic, but it really does work. Pretend that you are courageous on the stage, and believe it or not, you soon will be. When you feel your heart begin to race, think of it as being excited about sharing your message with your audience rather than being afraid to speak to them. In fact, research suggests that focusing on “becoming calm” rather than “being excited” is not very effective. Check out these resources to learn more about this method:

Video: Public Speaking Tip #4: Pretend You’re Not Afraid by Carma Spence
Blog post: The Evocation of Heroes by Carma Spence

Visualization

Many people get this technique mixed up with meditation or affirmations. However, it is quite different.

Visualization is a very powerful way to create the success you want. Researchers have found that people who visualize what they want to happen are more likely to do well than those who don’t.

Take about 15 minutes to calm your mind. Then imagine yourself being a great speaker on the stage. What does it feel like? Are you excited? Are you happy? Are you energized? What does it sound like? Do you hear applause? What does it look like? Are people leaning forward in their chairs, hanging on your every word? Add as many experiential stimuli to your visualization as you can, touch on all your senses: Sight, smell, taste, touch, and hearing.

Here are some resources to help you with this exercise:

Book: Creative Visualization : Use the Power of Your Imagination to Create What You Want in Your Life by Shakti Gawain
Book: The Power of Your Subconscious Mind by Joseph Murphy
Book: Visualization and Imagery : Harnessing the Power of the Mind’s Eye by Dovber Pinson

Be authentically you

Sometimes speaking anxiety comes from pretending to be something you are not. Your audience doesn’t want to watch you imitate other speakers. Let Tony Robbins be Tony Robbins and you be you.

When you’re on stage, show off your best authentic self. This means that if you’re silly, be silly. If something you’re saying makes you feel vulnerable or sad, share your vulnerability or sadness. Genuine emotion and honest communication win audiences. You might be surprised how well an audience can spot a fake or tell when you aren’t being authentic with them.

you don’t need to be perfect, you just need to get your message across

It’s not about you!

I’m going to let you in on a little secret: Your speech isn’t about you. It’s about your audience. Dale Carnegie says that, “an effective speaker knows that the success or failure of his talk is not for him to decide — it will be decided in the minds and hearts of his hearers.”

Ask yourself: What do they need to hear? What do they need to know?

That’s all they care about.

In fact, the audience is on your side. They want you to do well. They want you to inform them, inspire them, entertain them. They aren’t giving you their precious time so you can bomb!

When you can get your mind around this idea, you will release a lot of the stress behind your fear of public speaking. You’ll realize you don’t need to be perfect , you just need to get your message across. “The truth is,” says Dr.Gary Genard , an internationally recognized expert in communication performance, “that you’re just there to talk to listeners about a topic of mutual interest. The audience really does want to hear what you have to say.”

Your audience will overlook a few filler words, a faulty PowerPoint and even a wardrobe malfunction if you give them your message with passion, enthusiasm, and authenticity.

Here are some more resources on this topic:

Blog post: Book Review : The Perfection Deception by Jane Bluestein
Blog post: Authenticity : How to bring it onto the stage by Carma Spence
Blog post: Vulnerability Is Key to Authenticity by Carma Spence

Focus on your material, not the audience

OK. This may sound like I’m contradicting my last point but stick with me for a moment. When I say focus on your material, what I mean is focus on your message. Before you developed your presentation, you thought about the audience and what they needed from you. Now that you’re on the stage, focus on communicating that message in the best way possible.

Here are some resources to help you out:

Podcast (with video): The CAP Podcast, Episode 17: Your Million Dollar Message , Carma Spence Interviews Maurice DiMino
Video: What moves you? , Weekday Wisdom Episode 101 with Carma Spence
Blog post (with video): Power Thought: Let your light shine

Celebrate your successes

More than likely, you’re not going to go from knee-knocking to knockout, so don’t get down on yourself when you don’t reach perfection right away. Instead, focus on what you did right. Focus on where you are showing improvement. Celebrate those successes!

Dale Carnegie once said, “Only the prepared speaker deserves to be confident.” Although things don’t always go to plan, it can be really helpful in reducing the stress around speaking by making sure you’re prepared for your presentation.

Nothing is more stressful than giving a presentation that you don’t know much or couldn’t care less about

Talk about what you know and are passionate about

“The best speeches come from the heart and reflect your passion,” says master speaker coach Arvee Robinson . Nothing is more stressful than giving a presentation that you don’t know much or couldn’t care less about. One time, I developed a speech on memory and forgot it. How embarrassing!

When you are passionate about what you’re talking about, when you’re confident that you know what you’re talking about, it is so much easier to make your butterflies fly in formation.

Not sure what your passion or expertise is? Here are some helpful resources:

Book: The Passion Test : The Effortless Path to Discovering Your Life Purpose by Janet and Chris Attwood
Blog post: Audio File: The Passion Test by Carma Spence
Blog post: The Power of Passion in Public Speaking by Carma Spence

Be organized

I don’t recommend memorizing your speech verbatim. In fact, that was one reason why I forgot that memory speech I mentioned earlier. Instead, develop a strong, memorable outline as your guideline and memorize that. If you’re talking about something you know and are interested in, you can flesh out the outline on the fly.

Be prepared

There are two ways to prepare yourself for your presentation: Practice your speech and create a Plan B for when things go wrong.

Entertainers often practice an hour for every minute of their performance. Many speakers follow this rule of thumb, as well. You want to get to the point where you know your opening and your conclusion by heart and can easily flow from one point in the body of your speech to another. “The goal,” wrote Michael Port in his book Steal the Show , “is to know your material so well that you are free to be in the moment.”

For some people, this equals an hour of practice for a minute of presentation. For some, it is less and for others, it is more. Find your sweet spot and remember that it is better to over than to under, practice.

And, of course, we all know about best-laid plans, right? Well, your presentation could go off without a hitch—or it couldn’t. So develop a Plan B, and a Plan C, if you really want to make sure things go well.

What does this mean?

It means having a backup plan for when the projector doesn’t work or PowerPoint won’t cooperate. It means having a game plan for when your shoe’s heel falls off or your suitcase doesn’t arrive. It means being mentally—and sometimes physically—prepared for mistakes, technical difficulties, and acts of nature.

Anticipate your audience

Along these lines, do your best to get inside the heads of your audience and come prepared to answer their questions, address their concerns and make them feel like they made a good choice to listen to you today. I have a video program that can help you do this.

Practice your speech in front of a mirror so you can better visualize how you’re doing.

Now that you’ve addressed your fear of public speaking by calming your body, strengthening your mind and planning for your best speaking performance, here are a few more things you can do to reduce speaking anxiety:

Practice in front of a mirror or video camera

For many, speaking in front of people is too big a step. They are paralyzed by their fear. What they can do is push the envelope of their fear by taking one baby step at a time. I recommend practicing your speech in front of a mirror so you can better visualize how you’re doing.

Recording your practice with a video recorder (you have one if you have a smartphone!) is even better. That way you can watch yourself more objectively and notice areas for improvement. Brian Tracy suggests you pay attention to your facial expressions, gestures and body movement, as well as how welcoming you appear. Then record the improved presentation and watch that video, making a note of where you improved so you can celebrate those successes, as well as areas for further improvement.

In addition to helping you get comfortable speaking before an audience, this is a great way to practice your speech in general.

Practice in front of people you trust

Once you’re comfortable practicing in front of a mirror and video camera, now it’s time to get in front of a warm, welcoming audience. Grab a friend, a family member or two, and practice in front of them. Then ask for their feedback. Coach them to tell you what you are doing well, as well as providing suggestions for improvement. You want this to be a good experience, not a confirmation of your fear.

Get training

Getting professional—and even non-professional—help is a great way to improve your skills, increase your confidence and decrease your fear.

Local community colleges and Parks and Recreation departments often offer speaking classes for adults. Take one!

Another good option is to join a local public speaking club where you not only learn new skills but get to practice them, as well, with others who are in the same boat as you. A 2018 study reported that previously trained students—near-peer mentors—can act as trainers for fellow students working to improve their public speaking skills. Toastmasters.org is a great resource for finding a club like this, but you can also check out MeetUp for other types of public speaking clubs.

If these group activities are too much for you, can also hire a coach to work with you one-on-one until you’re ready for a group environment. You can also check out the variety of online public speaking courses available.

Only 8% of people with a fear of public speaking seek professional help, despite the negative effect on their life and career. Don’t let that be you.

Wear glasses? Take them off!

Sometimes seeing your audience too clearly can be anxiety-provoking. When I was first starting out as a speaker, I found that taking my glasses off so that the audience looked muted and slightly out of focus helped ease my anxiety.

Harness your nervous energy

Your opening sets the stage for the rest of your presentation. Why not use those pre-speaking nerves to give your opening a bit of extra gusto and enthusiasm? Once you’re on a roll, your nervous energy will become genuine enthusiasm.

There is power in silence .

Yes, sometimes it is better to pause, say nothing at all, to emphasize your point.

Pausing has another effect, as well. It slows down your speech. Your audience cannot understand at the same rate they can hear. The human mind takes a moment to comprehend what it hears. Therefore, you need to speak almost painstakingly slow to make sure that your audience has time to digest what you are saying. Here are helpful resources on this topic:

Article: Fast Talkers : How to Slow Down in Front of an Audience
Article: How to slow down your speech : do we need a new approach?
Article: How to Slow Down Nervous, Speedy Speech

The human mind takes a moment to comprehend what it hears. You need to speak slowly to make sure your audience has time to digest what you are saying.

Now that you have a better understanding of the fear of public speaking and how to overcome it, it is time to develop a plan to take you from where you are to where you want to be. Which techniques will you try? When will you put them into action?

If you take action, soon you’ll be able to stand before an audience with confidence and—dare I say it?—charisma!

I’ve provided you with a variety of specific resources throughout this post. Here are some more general resources that you might find helpful.

Book: Public Speaking Super Powers by Carma Spence
Book: 100 Days to Brave : Devotions for Unlocking Your Most Courageous Self by Annie F. Downs
Book: Being Unapologetic : Empowering You to Become an Influential Speaker and Visionary Leader by Davide Di Giorgio

About Carma Spence

Her strength and courage were hard-won. She has survived an abusive marriage; an attack by her boyfriend; and being hit by a car (three separate times). This mix of experiences makes Carma a good mentor to those struggling with owning their gifts.

Public Speaking Super Powers Palooza 2019 - Break free from the fear of public speaking

Miss other Speaking Palooza 2019 posts? Find links to them here.

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About the author

This post is part of Speaking Palooza. Created by Carma Spence, author of the award-winning, bestselling book Public Speaking Super Powers , it is a month-long event bringing together a wide variety of speaking experts from throughout the English-speaking world to help you overcome the fear of speaking and become a better speaker.

Please see the "About" section above for more information about today's featured expert.

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How I Finally Overcame My Fear of Public Speaking

When I was 6 years old, my father bought me a violin. It was a life-changing gift. I wouldn’t say I was a mind-blowing talent, but I was good with music and I enjoyed spending time studying it. At the age of 10, I started to perform small concerts. At first, they were just for my family and our circle of friends, but months later, I was playing the School of Fine Arts scene in my hometown. I can recall how nervous I was before every single concert. But once I started to play, I entered a state of ease and flow, and my violin became my best friend.

Years later, I was working for a multinational corporation, first in Romania and later in Sweden and China. During my time with this company, I was involved in a lot of business projects and my leadership role required me to speak both in front of my team and in management meetings. And I have to confess: It wasn’t always easy.

Speaking in public was very different from playing an instrument onstage. At concerts, my violin was there with me, and that was a tremendous source of comfort; I didn’t feel alone. Speaking in front of my colleagues at work, though, I was all by myself and fighting all kinds of fears and negative voices in my head : What if I say something stupid ? Will I look professional enough ? What if they don’t like my ideas?

What I didn’t realize at that time, and what I know to be true now, is that I was dealing with serious self-esteem and confidence issues . Perfection was my worst enemy, and nothing I was doing felt good enough.

The truth is, I needed people to like me because I didn’t like myself . Speaking in front of people was a challenge for me for many years. It made me feel nervous and sometimes stuck. When I was in front of bigger audiences and with people I wasn’t familiar with, my fingers tingled, my pulse sped up and I could feel my heart beating in my throat.

I tried the old trick of imagining my audience in their underwear. It didn’t work. It felt fake. The people I had in front of me were not naked; they had their clothes on. That was what I had to learn to confront: reality.

Here are the four things that truly helped me to overcome my fear of speaking in public:

1. I found balance.

It sounds simple, but it made a tremendous positive change in the quality of my speech. Holding something small—like a pen—helped center and balance me. It was like holding a bow in my right hand and having my violin with me. It might have just been a pen, but I felt less alone.

2. I made friends with my fear.

The fear of public speaking is relatively common, and can make it difficult for people to speak up or interact during meetings and presentations.

But I had to stop letting fear make me weak. Instead, I learned how to embrace it as simply part of being human. I recognized that in the case of public speaking, the biological purpose of fear was to protect me from the emotional injury of not being liked or not doing a good job. The moment I changed my fear from an enemy to a protective friend, everything changed. My fear was still with me, but now it was there to support me and keep me safe.

3. I detached from other people’s opinion of me.

Being liked, accepted and appreciated by others is a basic human need, and since an early age, many of us have been raised to take other people’s opinions into account. So it is no surprise that we show up in the world trying to fit into someone else’s expectations.

I believe that seeking self-validation through other people turns us into their prisoners. If we worry about what other people think about us, we are focusing on them instead of ourselves and the message we want to deliver. We can’t control what other people feel, but we are in charge of our own feelings, thoughts and emotions.

When I know that what other people think of me has nothing to do with me and doesn’t define me, I set myself free from any judgment . What they see in me is their opinion. Some might perceive me as smart, funny and talented. Others might think I’m an average public speaker—or even a lousy one. To some, I might look pretty. To others, I might not. It’s all about their personal standards of beauty or intelligence, and it has nothing to do with me.

4. I learned new skills and acquired some practical information on public speaking.

Whether it’s planning for a speech or keeping my audience interested in the topic and inspired to know more, practice is essential. The more I dared to stand up and speak, the easier it became. Today, I start all my speeches with the intention of just doing the best I can. There is no need for perfection . I have learned how to make a mistake and get over it gracefully instead of punishing myself. No pressure. Pure freedom!

Sharing my knowledge in public has become a source of genuine joy and fulfillment. And now, I would like to hear from you. How confident are you speaking in public? Are you facing any challenges?

This article was published in November 2017 and has been updated. Photo by garetsworkshop /Shutterstock

Sara Fabian

Sara Fabian is a Women’s career and empowerment Coach and inspirational speaker, on a mission to help professional women to discover their unique gifts and talents, boost their confidence, find their calling and live a meaningful life of purpose. In addition to her life coaching practice, she also works with female leaders who want to know how to build on their authentic strengths, empower their teams and become the inspiring leaders everyone would want to follow. For weekly inspiration, subscribe to her free newsletter at www.sarafabiancoaching.com or follow her on Facebook and LinkedIn .

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Overcoming public speaking anxiety: Strategies for students and educators

Public Speaking

One of the most common fears among students and teachers is public speaking. When faced with the problem of self-expression in front of others, a person may experience anxiety or extreme nervousness. Because of it, some begin to avoid public speaking in order not to experience discomfort. However, sometimes it is necessary, especially for a student or teacher. To make it easy for a person to speak in public, there are tips and strategies for overcoming fear.

Understand your anxiety

The foremost step to overcoming public speaking worries is to understand your fear. Mainly if it occurs in an educational environment such as a school or college . When a person recognizes his reaction to these actions and realizes this is normal, he can quickly solve his problem. Everyone experiences different feelings and symptoms when performing in front of a group of other people. Having realized his anxiety, the student or the teacher can choose a correct solution to the problem to overcome his fear.

For students to better express their thoughts in public speaking, teachers can give them assignments to write an essay. Not all students can do this work independently, especially if they study at a medical educational institution. Fortunately, you can find nursing essay writing and cope with the task. It is especially useful when a student does not have time. He can turn to writing services to devote his attention to other required matters.

Practice is one of the most effective methods for overcoming the fear of public speaking. It is required to train your speech or presentation as much as possible. It will help you better absorb the material and avoid discomfort in the future. If you practice in front of a mirror, you can determine which areas need improvement. It can be the tempo of the voice or the posture. You can also practice speaking in front of a small group of people you know well to gain confidence.

Visualization

Visualization can help and be a powerful tool in overcoming the fear of public speaking, significantly improving education . Students and teachers who think ahead and imagine their successful performance further strengthen their confidence. It also dramatically helps to reduce the level of anxiety , which greatly helps them in the future. This method should include a mental rehearsal of the speech, including all external factors that may arise and details of the setting and audience. The better a person can visualize and think through everything, the more confident and comfortable he will feel, as well as control all his actions when it comes time to make an actual speech.

Relaxation technique

Thanks to relaxation techniques, a person can manage the physical symptoms of fear of public speaking and better focus on the lesson or classes . Generally, the best methods are deep breathing and mindfulness meditation. It allows students and teachers to significantly reduce the tension in their bodies and calm it down. Such methods make it much easier to focus on the present moment and accept thoughts without unnecessary feelings and judgments. Practicing these relaxation techniques before a speech or presentation is recommended to feel more relaxed and in control of the situation.

Audience engagement

One of the best ways to reduce public speaking anxiety is to create a sense of connection and support. This technique is especially relevant when speaking at the university . It is recommended to take some time to study the audience to understand their interests and needs. For engagement to be better, it is necessary to maintain eye contact during the speech. It will allow you to feel more confident and control the situation while significantly reducing anxiety.

Set realistic goals

One of the best methods is to set realistic goals to deal with the fear of public speaking. Instead of focusing on excellence, the student or teacher can focus on many tiny, easily achievable goals. These can include making eye contact with the audience or delivering a clear speech. By setting realistic goals, you can feel more confident and more in control when speaking, which can help reduce anxiety.

Speaking anxiety can be too severe for some students and teachers to deal with alone. Outsiders with people’s experience in this area can help in such cases. There are also mental health professionals who can offer many specialized methods for managing public speaking anxiety. Seeking help can be a valuable step in overcoming the fear of public speaking for those who need it.

Public speaking anxiety is common among people, including students and teachers. Fortunately, there are now many mods that can help overcome this fear and deal with this problem. A few of the most basic of these strategies that regularly help students and teachers are given in our article. Thanks to it, a person not only gets rid of his fear of public speaking but also gets rid of discomfort and strengthens his confidence.

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Turning Fear into Confidence—A Personal Essay

October 14, 2020

Facing obstacles throughout your life is inevitable, and the obstacles you overcome can define who you are as a person. Not only will this build character and self-confidence, it will show others how strong you remained and inspire them to overcome their own challenges.

But overcoming obstacles is no simple task. Most obstacles are incredibly hard and testing. Yet, by overcoming them, you will come to understand why they are important. The significance of overcoming obstacles in life is to make you more grounded, courageous, and wise. For me, one of these life-altering obstacles emerged during my undergraduate years.

I had a serious fear of public speaking. There were times where I would struggle with presentations and in-class discussions. When these sessions would take place, my fear built up in a pressure cooker of discouragement and convulsive anguish. I felt humiliated before my teachers, partners, and most of all, my close friends. I soon realized, however, that the same people who seemed to be the source of my fear became my lifeline, their inspirational words filling my mind and heart with positive thoughts.

Seeing my struggles, my peers tried to build me up, to increase my confidence in myself and convince me that anything, including overcoming my fear of public speaking, could be accomplished with enough enthusiasm and belief in oneself.

The obstacles we face in life can distort how we see ourselves and cripple our ability to face our fears. By facing these conflicts head on, though, we can completely flip their effect on us, transforming them into experiences that strengthen our resilience and push the boundaries of what we think is possible to achieve.

Taking everything into account everything I’ve learned from this experience and many others like it that I’ve encountered in my life, it’s clear that obstacles are impossible to avoid, and when you do encounter them, you must view them as learning opportunities. You might just surprise yourself at how easily you overcome them.

This post was written by Duke TIP’s outgoing Marketing & Communications intern, Christina Gordon. Christina graduated from North Carolina Central University in the spring of 2020.

About Duke TIP

The Duke University Talent Identification Program (Duke TIP) is a nonprofit organization that has served over three million academically talented students in grades 4–12 since it was founded in 1980. Collaborating with educators and parents, TIP helps gifted students assess the extent of their academic abilities with above-grade-level testing, recognizes them for their achievements, and provides them with a variety of enrichment benefits as well as accelerated face-to-face and online educational programs.

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Narrative: Overcoming The Fear of Public Speaking

Categories: Fear Overcoming Challenges

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Published: Feb 7, 2024

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Introduction, the challenge, overcoming the challenge, lessons learned.

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Crucial Skills®

A blog by crucial learning, crucial influence, overcoming the fear of public speaking.

Al Switzler is coauthor of four New York Times bestsellers, Change Anything , Crucial Conversations , Crucial Confrontations , and Influencer .

I feel very shy when speaking at a public place, whether in front of family members or colleagues, or in team meetings. Even if I have talking points, I struggle to share my thoughts. This is creating problems in my career as well as in my social life. Can you share some tips for overcoming my fear of public speaking?

Overcoming Fear

You are certainly not alone concerning this fear—in fact, it ranks as many people’s number one fear. Perhaps, you’ve heard the joke by Jerry Seinfeld: “I read a thing that actually says that speaking in front of a crowd is considered the number one fear of the average person. I found that amazing—number two was death! That means to the average person if you have to be at a funeral, you would rather be in the casket than doing the eulogy. “

This bit of humor doesn’t downplay the seriousness of people’s fear to speak in public. As I address this issue with some advice, I take confidence in the conclusion we uncovered when researching our book, Change Anything —people can and do change all the time. I’ll also share some of the principles and tactics from that research as well as my own personal experience.

Learn some lessons from snakes. We’ve been fortunate to associate with world-renowned psychologist Dr. Albert Bandura for decades. He has done foundational research on behavior change. One of his early studies dealt with people who had a serious snake phobia. So serious in fact that their fears kept them from work, from outings with their friends and family, and even from going out to dinner or seeing a movie. And most lived with this paralyzing condition for many years despite trying various “cures.”

Dr. Bandura put a small ad in a paper inviting people with this problem to come to the basement of the psychology department at Stanford. What did he do? Or more importantly, what did he not do? He didn’t lecture. He didn’t rely on verbal persuasion. As you probably know, others speaking to you endlessly about the fact that many people feel shy and scared or that those in the audience want you to succeed isn’t motivating enough to get you over your fear. Lectures don’t produce results.

Dr. Bandura didn’t lecture, instead he used vicarious experience. Vicarious experience works by allowing people to safely watch others do the behaviors that lead to the desired outcome. He asked the people with a phobia of snakes to watch the therapist handle a snake in order to see what happened. Small step by small step, the subjects saw someone model a safe way to handle a snake in a way that also appeared doable. And, after three hours of this observation, the subjects sat with a boa in their laps. Their fear dissipated because they had a vicarious experience that taught them that they could deal with snakes safely. The advice: don’t rely on your personal thoughts or the verbal persuasion of others. Rely on your own experience. The next tip deals with how you might do that.

Create an opportunity for safe, deliberate practice. I’m suggesting a number of doses of vicarious experience for you. Can you set up a situation where you see others practice some of the small steps of speaking in public? You don’t want to start by giving a talk and getting feedback. That’s what you fear. You want to watch others read short segments and have other people tell the speaker what they liked. Then step by step, you can watch, respond, try, try again, increase the length and difficulty of the speech, and repeat until speaking becomes more natural. Such deliberate practice in a supportive and safe environment will give your brain evidence that you need not fear.

One option is Toastmasters. Their model: “A Toastmasters meeting is a learn-by-doing workshop in which participants hone their speaking and leadership skills in a no-pressure atmosphere.” They have a process that can at least get you started. And I’m sure there are other groups and online resources that will allow you to start. Nothing that I can advise is more important than encouraging you to find a way to have safe, deliberate practice. First work on your competence and that will build your confidence. This is true for overcoming fear of snakes, fear of public speaking, and all sorts of other fears.

And now a word on shyness generally. Over the years, I’ve chatted in depth with a number of people who are sad, lonely, or disappointed in ways that they attribute ultimately to their shyness. Now I’m not saying that introversion is better or worse than extroversion. I’m talking about a group of people who claim to be shy and claim that their shyness is a cause of their misery. To this group, I also advise small, safe steps in a way that helps with deliberate practice.

As I’ve observed and coached some of these folks, I’ve noticed that they have a problem with initiating and reciprocating. When someone smiles at them, they don’t smile back. When someone greets them and asks, “How are you doing?” they say “Fine” and don’t greet and inquire in response. Also they don’t initiate smiles, greetings, or inquiries. This pattern is true in other interpersonal encounters. They don’t invite people to lunch. They don’t invite others at the water cooler to have small talk. And they don’t reciprocate when someone invites them. Because of this lack of reaching out to others, sooner or later, it seems, others quit initiating the smiles, greetings, inquiries, and invitations. The consequence is that the “shy” person feels left out, unhappy, or lonely.

In your question, you mention that you are very shy and that it is affecting your personal and professional life. I address this larger issue, because you may want to use the same advice to create for yourself opportunities for safe, deliberate practice. Find several friends with whom you can practice smiling, greeting, making eye contact, shaking hands, small talk, and invitations. Then ask the friends to coach you privately when you are trying your new skills in other settings.

Too many people justify the less-than-desired results they have by saying, “That’s just the way I am.” I believe that by working carefully and safely to increase our skills and competence, we can change for good.

I wish you well, Al

Al Switzler

Al Switzler is a New York Times bestselling author, keynote speaker, and leading social scientist for organizational change. For thirty years Al has delivered engaging keynotes for an impressive list of clientele, including AT&T, Xerox, IBM, and Sprint. Al’s work has been translated into twenty-eight languages, is available in thirty-six countries, and has generated results for three hundred of the Fortune 500.

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5 thoughts on “Overcoming the Fear of Public Speaking”

I would suggest caution in using the words “shyness” and “introversion” in the same context. Shyness is a fear whereas introversion is a preference. People can be one and not the other. There are shy extraverts and there are introverts who are comfortable with interaction and public speaking (just worn out as a result).

Good article.

I completely agree that deliberate practice is the best way to overcome the fear of public speaking. In addition, I have found a few perspectives/techniques can make it a little easier (especially for people whose opportunities for practice may not be as supportive as a Toastmaster’s meeting).

I discovered these techniques by reading (although I don’t have the citations handy), used them myself and now recommended them to others. They include: — Make your audience less intimidating in your own mind (one approach to doing this is to imagine the audience members to all be in their underwear — or naked, whichever makes them feel less intimidating to you) — Stop concentrating on yourself (which fosters performance anxiety). Instead focus on your audience, and think about why THEY want the information that you have to share. If you focus on thinking of them, and how you can help them, instead of focusing on whether you can be a good speaker, it is more likely your message will come across well to them. — If you find the size of your audience upsetting, focus only on a few people in the audience, and speak directly to them. If you have a whole auditorium full of people in front of you, choose one person (preferably with a sympathetic and interested look) in the front row, and one on each side of the room. If you alternate talking to these individuals, you will come across as speaking more personally to the entire audience.

The Dale Carnegie training addresses both of these issues. Students learn to speak out and to reach out. Reading his books is helpful, but does not have the impact of the course. It changed my life for sure.

how can I overcome shyness or fear when speaking in the pub.

Helping children overcome the fear of public speaking

By Julius Maricha

What you need to know:

Past failures or embarrassing moments can haunt children, wear down their confidence, and make them wary of similar situations in the future.

Confidence, often considered a vital attribute in navigating the complexities of life, appears to pose a significant challenge for many children, especially when it comes to public speaking engagements like presentations, debates, or classroom discussions.

This reluctance to speak up can stem from various factors deeply rooted in their experiences and perceptions.

Emily Evarist, 10, says that fear of judgement from peers, teachers, or even family members cripples her confidence, making her hesitant to express herself openly.

The power of debating: Empowering students to voice their opinions

Appreciation works wonders in boosting children’s morale

She confesses; "I worry that others will laugh at me if I make a mistake."

On the other hand, insufficient preparation often undermines a child's self-assurance. Without adequate knowledge or understanding of the topic, they feel ill-equipped to participate effectively.

For his part, Jacob John, 11, shares that he never feels like he knows enough to confidently participate in discussions, which makes him hesitate.

According to experts, some students are not confident because of previous negative experiences. Past failures or embarrassing moments can haunt children, wear down their confidence, and make them wary of similar situations in the future.

Salome Abood, 10, for example, recounts how she once hesitated during a presentation, and everyone laughed. “I never want that to happen again; that’s why I never raise my hand during class sessions," she shares.

Some children are naturally introverted, finding solace in silence rather than seeking the spotlight. While introversion isn't inherently detrimental, it can hinder their willingness to engage in public speaking activities.

"I'm just shy, and I prefer to stay quiet," Matthew Ngwande, 10, admits.

The pressure to excel and the fear of falling short of expectations can also paralyse children, preventing them from taking risks or showcasing their abilities.

"I fear making mistakes. I want everything to be perfect. I know it’s hard, but it has been tormenting me. I always struggle whenever I need to share something with my classmates or explain something to the teacher," Chloe Fabian,12, says.

Joshua Kunga, 10, on the other hand, says no one ever encourages him to speak up. "They usually say, 'Leave it to the older kids.'"

His comment denotes that a lack of encouragement or opportunities to practice public speaking can contribute to a child's insecurity and reluctance to assert themselves.

Constantly comparing oneself to peers perceived as more confident or capable can diminish a child's self-esteem and deter them from stepping out of their comfort zone.

"I always think others are better than me, so why bother trying?" Lilian Thomson, 11, confesses.

Albert Maundi, a primary school teacher in Dar es Salaam, says that some students may lack confidence in expressing themselves, especially during class discussions.

Encouraging them to share their thoughts in a supportive atmosphere can aid in overcoming this reluctance and foster self-assurance.

"Certain students might feel a bit shy about speaking up, especially during class talks. But when we create a friendly atmosphere, nudging them gently to share their ideas, it can really boost their confidence and make them more willing to participate," he elaborates.

Mr Eliud Maseko, also a teacher, shares that confidence varies among students, with some needing encouragement to speak up in class while others may benefit from taking on leadership roles.

"Adapting our approach to meet individual needs can help students develop confidence in different areas," he says.

According to him, confidence levels vary among students, with each having unique needs. "Adapting our approach to support individual students, whether it's encouraging participation or fostering leadership skills, can contribute to their overall confidence and development."

Teacher Majuto Habib explains that while students may experience moments of self-doubt, it's crucial to help them identify their strengths and potential.

"While moments of self-doubt are natural, it's important to help students recognise their strengths and potential. Setting achievable goals, celebrating progress, and encouraging reflection are all strategies to enhance their confidence and motivation."

Ms Aireth Laurent, a teacher in Dar es Salaam, says building confidence is an ongoing process that requires patience and support.

By modelling confidence, offering praise, and providing growth opportunities, educators can help students develop the self-assurance needed for academic and personal success.

According to the teacher, developing confidence is a continual process that demands patience and encouragement.

"Through demonstrating confidence ourselves, acknowledging achievements, and offering chances for growth, we as teachers play a pivotal role in empowering students to cultivate the self-assurance necessary for both academic and personal triumphs," she notes.

Ms Zena Mrisho, a parent, says that emphasising the importance of effort and growth over perfection can positively influence students' confidence levels.

Encouraging them to learn from mistakes and persevere through difficulties can empower them to believe in their capacity for success.

"Emphasising the significance of effort and growth rather than perfection can truly boost students' confidence. Encouraging them to view mistakes as stepping stones to learning and to persist through challenges helps foster a strong belief in their ability to succeed," she shares.

Another parent, Mr Tesha Ibrahim, says many students doubt their capabilities when faced with new tasks or challenges.

He says offering opportunities for them to succeed in manageable steps and celebrating their accomplishments can gradually boost their confidence and resilience.

"Many students tend to second-guess themselves when faced with something new. Breaking down tasks into manageable steps and cheering them on for each accomplishment can help them grow more confident and resilient over time," says Mr Tesha.

Fr Leons Maziku, a psychologist from Saint Augustine University of Tanzania, says that in nurturing confidence in children, it's crucial to provide a supportive environment where they feel valued and accepted, regardless of their successes or failures.

He says encouraging exploration, setting achievable goals, and celebrating effort over outcomes are essential steps in fostering self-belief.

“By promoting positive self-talk, teaching problem-solving skills, and modelling confidence and resilience, carers and educators play a vital role in shaping children's self-perception and capabilities,” he notes.

The psychologist goes on to explain that creating opportunities for autonomy, offering constructive feedback, and cultivating a nurturing environment further empower children to embrace challenges and pursue their passions with confidence.

“Ultimately, by prioritising the holistic development of children's self-esteem and resilience, we lay the foundation for their future success and well-being,” notes Fr Maziku.

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How To Overcome The Fear Of Public Speaking (with Sabine Kvenberg)

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Overcome Your Fear of Public Speaking: The Ultimate Guide (Day 1, Speaking Palooza 2019)

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What causes the fear of public speaking?

How to vanquish the public speaking mind goblin

Cognitive Behavior Therapy

EFT or Tapping

Breath control and strategic pauses

Neuro-Linguistic Programming or NLP

Fear of Public Speaking Medication

Growth mindset and self-confidence

Pretend you’re not afraid

Visualization

Be authentically you

It’s not about you!

Focus on your material, not the audience

Celebrate your successes

Talk about what you know and are passionate about

Be organized

Be prepared

Anticipate your audience

Practice in front of a mirror or video camera

Practice in front of people you trust

Get training

Wear glasses? Take them off!

Harness your nervous energy

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How I Finally Overcame My Fear of Public Speaking

1. I found balance.

2. I made friends with my fear.