Overcoming the Fear of Public Speaking

Does your heart race the moment all eyes are on you? Whether you’re speaking to a packed room or leading a small Zoom call, the anxiety can feel overwhelming. You’re not alone, though: nearly 75 percent of people fear public speaking, making it one of the most common phobias in the world.  

Public speaking is one of the most valuable tools for personal and professional growth, but it takes conscious practice. If you can overcome this fear, it’ll open doors you could have never imagined.

Why public speaking matters

You might wonder why anyone would put themselves through such a nerve-wracking experience. The answer is simple: public speaking is awesome!

It makes you more visible in your career by allowing others to see your expertise in action. Speaking at events and conferences builds your credibility and positions you as a leader others look up to. It also creates opportunities to connect with people who share your interests or professional goals.

Most importantly, it improves your confidence. Every time you speak, you become a little more comfortable, and that confidence carries into other areas of your life. Over time, what once felt scary can become one of your greatest strengths.  

What is glossophobia, and what causes it?

The fear of public speaking is so common that it has a name: glossophobia. It’s classified as part of social anxiety disorder (previously a social phobia) and can trigger intense feelings of fear in any situation that involves presenting to an audience. 

Like all phobias, there is no single cause for glossophobia. Genetics, environment and past experiences all play a role, often in combination with one another. The good news is that this fear is common, and it’s something you can learn to manage.

How do I know if I have glossophobia?

While we can’t diagnose anyone, it’s helpful to recognize when a normal fear of public speaking might be something more. Signs of glossophobia may include avoiding public speaking, overpreparing for even casual conversations or feeling extreme stress during presentations. The physical symptoms often stem from the body’s fight-or-flight response, which releases adrenaline to prepare for a perceived threat. This can cause:  

• Increased heart rate  

• Sweating 

• Trembling or shaking 

• Dry mouth 

• Nausea or dizziness 

• Shortness of breath 

• Muscle tension or pain 

Remember: it’s perfectly normal to feel anxious before important events like public speaking. But this anxiety, especially when it occurs right before the task, can lower confidence and hurt your performance. Many people forget that anxiety is a natural response, and they often try to suppress those feelings, which can be difficult.

How to manage glossophobia?

Although there’s no instant cure, you can manage the fear of public speaking with extra effort and practice. By taking small steps, you can train both your body and mind to stay calm in front of an audience. Here are a few strategies to prepare you for the stage.

• Join a speaker group or community: Many professionals struggle with the same fear. Being part of a supportive network can help you learn from others and gain confidence.  

• Practice deep breathing: Slow, controlled breathing calms down your nervous system. Try box breathing by inhaling for four counts, holding for four, exhaling for four and holding again for four. There are many variations of deep breathing, so experiment and find out what works best for you.  

• Reappraisal for anxiety: For many, the symptoms of anxiety, such as a racing heart or sweaty palms, can be reinterpreted as signs of excitement. Anxiety and excitement involve similar psychological arousal, so reframing your mindset can boost confidence and improve performance.  

• Use muscle relaxation techniques: Anxiety often causes our muscles to tense up, making it harder to move and breathe freely. Try tensing each muscle group from your toes up to your head, then release. This helps relieve some of that built-up stress in the body.  

• Try grounding techniques: Grounding techniques can also bring you back to the present moment during high anxiety. The 5-4-3-2-1 method is a great example: name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste.  

• Replace negative self-talk: Replacing negative thoughts like “I’m going to mess up” with affirmations such as “I am prepared” or “I can handle this.” Positive affirmations can shift your mindset.  

• Practice regularly: Finally, practicing regularly is key. The more you expose yourself to speaking opportunities, whether it’s rehearsing in front of a mirror, recording yourself, or speaking in small groups, the easier it becomes over time. Consistent practice builds both skill and confidence, making public speaking feel far less intimidating. 

What to remember next time you speak

If you feel anxious before speaking, just know that you aren’t alone. Most people share this fear, but you can turn it into a strength. With preparation, persistence and the right techniques, public speaking becomes not only manageable but also empowering. Every confident speaker you admire once stood exactly where you are now. Take the first step, embrace the challenge and watch it transform your confidence and your career. 

Click here to check out another article on four ways public speaking can boost your career!

Are you interested in joining a speaker organization? Our sister company, Innovation Women, is a public speaking bureau aimed at getting more professional women on stage. Join the community, access our resources and start growing as a speaker!