How to Overcome Your Fear of Public Speaking

PDF download Download Article
PDF download Download Article

If you’re afraid of public speaking, you’re not alone. It’s totally normal to have performance anxiety when giving a speech. Fortunately, it’s possible to overcome your fear so you can give effective public speeches. First, build your confidence by knowing your topic well and preparing for your speech. Then, try relaxation techniques to help you deal with your performance anxiety. Additionally, confront your worries so you can let them go. If you continue to struggle with public speaking , take a class or reach out to someone who can help.

Speaking Help

Method 1
Method 1 of 4:

Building Your Confidence

PDF download Download Article
  1. It’s normal to be afraid that you’ll forget something or say something wrong. Being prepared is the best way to handle this fear. Read about your topic so that you understand it well. If you have time, look for documentaries or online videos to help you deepen your understanding. [1]
    • When you choose a speech topic, try to pick a subject that you already know about.
    • If you’re short on time, do an Internet search and read the first few sources that come up. However, make sure these sources are reliable .
  2. Write your speech so you have a plan for what you want to say. While you don’t need to recite your speech word-for-word, it’s helpful to write out what you want to say. Include a brief introduction of yourself and your topic. Then, write out paragraphs explaining your main points and support for them. End with a conclusion that tells audience members what to take from your speech. [2]
    • Your speech doesn’t have to be perfect. You can make revisions while you practice it.

    Variation: Make an outline of what you want to say for a quick, easy option. Write down the main points you want to make, as well as the evidence or support for those points. You can even use this outline as your notes when you give your speech.

    Advertisement
  3. It’s helpful to have notes when you’re giving your speech to help jog your memory when you forget what to say. However, you don’t want your notes to be too long because that makes it easy to get tripped up. Instead, include the basic elements of your speech on an outline or note card. This way, you can quickly look down and see a key term to remind you what to say. An outline for a speech about recycling might look like this: [3]
    • I. Keeps trash out of landfills
      • A. Less trash
      • B. Landfills last longer
    • II. Saves resources
      • A. Used for new products
      • B. Cuts use of raw materials
    • III. Gives consumers a voice
      • A. Can choose recycled
      • B. Brands meet consumer wants
  4. You’ve likely heard the saying, “Practice makes perfect,” and it’s true. While you might not give a perfect speech, practicing will help you feel confident when you step in front of the audience. Start by reading your speech aloud to yourself. When you feel ready, perform your speech in front of a mirror. [4]
    • If you have a time limit for your speech, time yourself when you're practicing. Then, make adjustments if you need to increase the length or cut it down.
    • Just listen to your voice at first. Get a feel for the sound of your speech and make adjustments as necessary.
    • When you’re in front of the mirror, practice making gestures or facial expressions. See what feels right to you.
  5. Use a video camera or your phone to film yourself doing your speech. Act like your phone is the audience, so use gestures and facial expressions. Then, watch the speech and look for areas you can improve. Do this several times to build your confidence. [5]
    • Don’t worry about the quality of the video or about anyone else seeing it. This video is just for you.
  6. Pick people who will be honest about things that need improvement but are still really supportive of you. Then, perform your speech like you would for an audience. Ask them what they liked about the speech, as well as if you could improve on anything. [6]
    • If you’re really nervous, start with just 1 person. Then, gradually increase the number of people in your audience.
    7. Advertisement
Method 2
Method 2 of 4:

Dealing with Performance Anxiety

PDF download Download Article
  1. The easiest way to calm down is to smile, even if it’s fake. When you smile, your body naturally releases endorphins, which makes you feel better. Fake a smile or think of something funny to help you feel better fast. [7]
    • Try thinking of a scene from your favorite comedy. As another option, recite a joke you enjoy.
    • If you can, look at your favorite memes on your phone to help you smile naturally.
  2. Breathe deeply to help your body relax. Slowly inhale through your nose as you count to 5. Then, hold your breath for a 5 count. Finally, exhale slowly as you count to 5. Do a set of 5 slow breaths to help yourself calm down. [8]
    • If you’re about to go on stage, simply breathe deeply, drawing the air down into your stomach. Then, release out of your mouth.
    • Breathing deeply can release the tension in your body and help you calm down quickly.
  3. Performance anxiety can trigger your fight-or-flight response, which naturally sends your blood to your arms and legs. However, you can bring the blood back to your head by placing your hand on your forehead. Your hand will signal to your body to send your blood upward. This will help you center your thoughts for your speech. [9]
    • Your blood goes to your limbs during a fight or flight response because your body is anticipating needing to get physical.
    • You should start to feel calmer after a few minutes.
  4. Visualize yourself giving a great speech. Visualization can make you feel like you actually experienced the thing you’re imagining. Close your eyes, then picture yourself giving your speech. Imagine that you’re doing an excellent job and everyone is excited to hear you. Then, picture yourself concluding your speech and walking away to applause. [10]
    • This can help you relax because it makes you feel like you can be successful.
  5. It’s normal to have negative thoughts about yourself before a speech, but they likely aren’t true. When you notice a negative thought, stop and acknowledge it. Then, challenge its credibility. Finally, replace it with a positive thought. [11]
    • For instance, let’s say you catch yourself thinking, “I’m going to look stupid up there.” Challenge this by asking yourself, “Why do I think this?” and “What could go right?” Then, tell yourself, “I’m well-prepared for this speech, so I know I’ll look knowledgeable.”
  6. The best way to relieve your anxiety is to get more practice, but that’s hard to do when you’re afraid. Start small by speaking in front of your friends, volunteering to speak to local clubs, or speaking to small groups in class or at work. [12]
    • For instance, you might look for public speaking groups on Meetup.com to find opportunities.
    • Offer to give a short presentation to a local Boy Scout, Girl Scout, or Cub Scout troop.
    EXPERT TIP

    Adam Dorsay, PsyD

    Licensed Psychologist & TEDx Speaker
    Dr. Adam Dorsay is a licensed psychologist in private practice in San Jose, CA, and the co-creator of Project Reciprocity, an international program at Facebook's Headquarters, and a consultant with Digital Ocean’s Safety Team. He specializes in assisting high-achieving adults with relationship issues, stress reduction, anxiety, and attaining more happiness in their lives. In 2016 he gave a well-watched TEDx talk about men and emotions. Dr. Dorsay has a M.A. in Counseling from Santa Clara University and received his doctorate in Clinical Psychology in 2008.
    Adam Dorsay, PsyD
    Licensed Psychologist & TEDx Speaker

    The goal is to feel the fear and press on anyway. After you're done, do a post-game analysis and ask yourself, "What did I do well?" and "What could I do better next time?"

    7. Advertisement
Method 3
Method 3 of 4:

Confronting Your Worries

PDF download Download Article
  1. Write it down or speak it aloud to help you process your worries. For instance, you might be afraid of saying the wrong thing or looking silly. Be as specific as possible about what’s making you nervous. [13]
    • Common worries include being judged, making a mistake, not measuring up, or making a bad impression.
  2. Ask yourself how likely your fear is to come true. Then, imagine how your speech is likely to go. Think of the positive things that could happen. This should help you realize that your worries are unlikely to come true. [14]
    • For example, let's say you're worried that you will forget what you have to say. You could remind yourself that you know your topic well and will have your note card with you to refresh your memory, if you need it. Then, picture yourself using the note card during your speech.
    • If the thing you're afraid of has actually happened to you, ease your fear by thinking about what you've done to prevent it from happening again. For instance, remind yourself that you've been thoroughly preparing for the speech and that you've practiced.
  3. It may feel like the audience is there to judge you, but this isn’t true. Your audience is there to hear what you have to say and learn something they can use. They want you to do a good job, so they’re on your side. Think of them as supporters. [15]
    • Think about how you feel when you go to see someone speak. Are you hoping they’ll do a bad job? Do you look for mistakes or judge how nervous they look? Probably not.
  4. Walk through the room and introduce yourself to people. Try to meet as many people as you can. This will help you feel like one of the group, which will make you feel less worried. [16]
    • You might stand by the door as people come in to greet them.
    • Don’t worry if you don’t meet everyone.
    • You may feel more confident during your speech if you make eye contact with the people you met beforehand. However, this isn't necessary.
    5. Advertisement
Method 4
Method 4 of 4:

Getting Additional Help

PDF download Download Article
  1. Public speaking is a skill that most people have to learn. Look for a class online or at your local library, community center, or community college. You’ll learn how to prepare for a speech, how to give a good delivery, and tips for engaging your audience. [17]
    • If you’re trying to improve your skills for work, look for a class that’s designed for business or professional public speaking. You might even be able to get your employer to send you to a professional workshop.
  2. It’s okay to need additional help, and performance anxiety can be treated. Your therapist can teach you cognitive-behavioral strategies for confronting your anxiety and working through it. This will help you learn to identify thought and behavior patterns that are causing your performance anxiety. Then, you'll learn what to do differently to help you overcome your fear. Additionally, they’ll help you learn new ways to relax before a speech. [18]
    • Look for a therapist online or ask for a referral from your doctor.
    • Check with your insurance company to find out if they will pay for your treatment.
  3. Although you likely don’t need medication, sometimes it’s useful for helping you cope with performance anxiety. Talk to your doctor to find out if medication is a good choice for you. Then, take it before you give a speech to help you stay relaxed. [19]
    • The first time you take the medication should be when you’re at home and don’t have any plans. This will help you see how it affects you.
    • You might decide to use calming medication if you need to do public speaking for your job but are struggling to do it.
  4. Toastmasters is a nonprofit organization that has branches in many communities. They’ll help you build your public speaking skills and give you a safe place to practice. Look for a chapter in your area and attend their meetings. [20]
    • You may have to join your local Toastmasters chapter to take advantage of their services. [21]
    5. Advertisement

How Do You Remove Fear From Your Mind?


Community Q&A

Search
Add New Question
  • Question
    How can I stop shaking of nervousness when I'm in front of people?
    Community Answer
    Take deep breaths and remember that you are going to be fine. Think of how relieved you will be when it is over. Think about how quickly that 5 minutes will go by.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 25 Helpful 189
  • Question
    I'm scared that I'll fumble over the words and people will laugh at me! What do I do?
    Community Answer
    If you fumble over a word, make sure you keep on going as if there was no mistake. If people laugh at you, laugh with them, that way they know they are not causing harm to you.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 29 Helpful 147
  • Question
    When I talk to someone or explain anything which is connected with me, I get very tense. My heartbeat raises and I find it hard to find the right words. What should I do?
    Community Answer
    It's possible that you're frightened of them judging you and finding you wanting. Think for a moment: Are they really going to judge you? Is this going to last forever? Take a few deep breaths and talk in the same way that you'd talk to your friend. If it continues to be a problem, consider seeing a therapist as you may need help to let go of unresolved issues and learn to better articulate your needs by building up your self worth.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 22 Helpful 112
See more answers
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Video

      Reader Videos

      Tips

      • Remember, you don't look as nervous as you feel.
        Thanks
        Helpful 615 Not Helpful 109
      • Only you know what you are supposed to say, so it's okay to change things during the presentation. Don’t worry if you skip something because no one else knows.
        Thanks
        Helpful 17 Not Helpful 2
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      Warnings

      • Don't take anything personally. People who look like they aren't paying attention may be thinking about what you’re saying.
        Thanks
        Helpful 11 Not Helpful 1
      Advertisement

      You Might Also Like

      How to
      Write a High School President Speech
      How to
      Write a Speech
      How to
      Relax
      How to
      Be Calm in a Stressful Situation
      How to
      Overcome the Fear of Injections
      How to
      Overcome the Fear of Marriage
      How to
      Be an Effective Public Speaker
      How to
      Improve Public Speaking Skills
      How to
      Hand over the Presentation to Another Speaker
      How to
      Speak Confidently in Public
      How to
      Make a Megaphone
      How to
      Stop Shaking when Making a Speech
      How to
      Speak on Any Topic
      How to
      Prepare Notes for Public Speaking
      Advertisement

      References

      1. ↑ https://hbr.org/2018/02/5-ways-to-get-over-your-fear-of-public-speaking
      2. ↑ https://www.healthcentral.com/condition/anxiety/glossophobia-fear-of-public-speaking?legacy=psycom
      3. ↑ https://jurnal.untan.ac.id/index.php/jpdpb/article/viewFile/28694/75676578529
      4. ↑ https://www.healthcentral.com/condition/anxiety/glossophobia-fear-of-public-speaking?legacy=psycom
      5. ↑ https://hbr.org/2015/06/breathing-is-the-key-to-persuasive-public-speaking
      6. ↑ https://www.forbes.com/sites/yec/2018/06/07/five-secrets-to-conquering-your-fear-of-public-speaking/#28ff731a546d
      7. ↑ https://www.helpguide.org/articles/mental-health/laughter-is-the-best-medicine.htm
      8. ↑ https://adaa.org/understanding-anxiety/social-anxiety-disorder/treatment/conquering-stage-fright
      9. ↑ https://www.forbes.com/sites/yec/2018/06/07/five-secrets-to-conquering-your-fear-of-public-speaking/#28ff731a546d
      1. ↑ https://adaa.org/understanding-anxiety/social-anxiety-disorder/treatment/conquering-stage-fright
      2. ↑ https://www.psychologytoday.com/us/blog/smashing-the-brainblocks/201711/how-conquer-the-fear-public-speaking
      3. ↑ https://www.psychologytoday.com/us/blog/smashing-the-brainblocks/201711/how-conquer-the-fear-public-speaking
      4. ↑ https://www.mayoclinic.org/diseases-conditions/specific-phobias/expert-answers/fear-of-public-speaking/faq-20058416
      5. ↑ https://www.helpguide.org/articles/anxiety/social-anxiety-disorder.htm
      6. ↑ https://www.comm.pitt.edu/speech-anxiety
      7. ↑ https://adaa.org/understanding-anxiety/social-anxiety-disorder/treatment/conquering-stage-fright
      8. ↑ https://files.eric.ed.gov/fulltext/EJ1334965.pdf
      9. ↑ https://psychcentral.com/anxiety/fear-of-public-speaking
      10. ↑ https://www.mentalhealth.org.uk/explore-mental-health/publications/how-overcome-anxiety-and-fear
      11. ↑ https://www.fnu.edu/fear-public-speaking-overcome/
      12. ↑ https://www.toastmasters.org/

      About This Article

      Article Summary X

      To overcome your fear of public speaking, try practicing a speech in front of a mirror to get yourself used to speaking aloud. You can also practice giving it to your friends or family to build your confidence in front of an audience. When you feel more confident speaking to yourself and your friends, try searching online for a public speaking class in your area, since this will help you learn what makes a great speech. You can also attend Toastmasters, which is a nonprofit organization which provides a safe space to practice your public speaking. If you find yourself being overwhelmed by anxiety about public speaking, consider working with a therapist to help ease your stress. For more tips from our Speech co-author, including how to identify the fears you have about public speaking, read on!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 875,760 times.

      Reader Success Stories

      • Widon Chirwa

        Oct 1, 2020

        "Before reading this, I was a mess at public speaking. Now I'm one of the best speakers at my school."
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement