5 Practical Ways to Overcome Public Speaking Anxiety
Public speaking anxiety can feel overwhelming — racing heart, sweaty palms, mind going blank. If this sounds familiar, you're not alone. Public speaking is one of the most common fears, but the good news is that it's also one of the most manageable.
In this article, I'll share five practical techniques that can help you overcome public speaking anxiety and build real, lasting confidence — whether you're preparing for a meeting, a speech, or a major presentation.
If you're looking for 1:1 support to transform your confidence, learn more about my Public Speaking Course and Coaching here.
1. Shift Your Mindset About Anxiety
Many people think that feeling nervous means they’re bad at public speaking. In reality, nerves simply mean you care. The key is not trying to eliminate nerves completely but learning how to manage them and use that energy positively. Reframe anxiety as excitement — and your body will respond differently.
2. Prepare Smarter, Not Just Harder
Preparation is essential, but it’s not just about memorising words. Focus on understanding your material deeply. Practise your key points rather than scripting every word. This way, you stay flexible if you lose your place — and you sound more natural and confident.
3. Master Breathing Techniques
Simple breathing exercises can calm your body's physical reaction to fear.
Before speaking, try the "4-7-8" breathing method:
Inhale for 4 seconds
Hold for 7 seconds
Exhale slowly for 8 seconds
This slows your heart rate and reduces adrenaline, helping you stay grounded and focused.
4. Visualise a Successful Outcome
Instead of imagining everything going wrong, spend time visualising yourself succeeding.
Picture standing confidently, speaking clearly, and receiving positive reactions from your audience.
Mental rehearsal is a proven way to build public speaking confidence and lower anxiety before the real event.
5. Start Small and Build Up
Confidence grows through small wins. Start by speaking up in low-pressure situations — team meetings, networking events, even reading aloud at home.
Each time you speak, you’re teaching your brain that public speaking is safe, manageable, and within your control.
Conclusion
Overcoming public speaking anxiety isn’t about being perfect — it’s about learning strategies that work for you.
With the right tools, mindset, and support, you can move from feeling terrified to feeling proud of the way you speak.
If you're ready to fast-track your confidence and get personalised help, find out more about my 1:1 Public Speaking Course and Coaching here.
