Feeling anxious about speaking in public is something most people experience. This type of anxiety, often called glossophobia or stage fright, can bring on a range of physical and emotional responses, from sweaty palms to shaky hands.

For many, this fear can hold them back in both personal and professional settings. But understanding why it happens and learning how to manage it can help you feel more calm, confident and in control when it’s time to speak up.

Why Does Public Speaking Make Us So Nervous?

There are a few key reasons why standing in front of an audience can feel intimidating:

  1. Fear of Being Judged: Many of us worry that the audience will criticize us, which makes us feel nervous and self-conscious.
  2. Lack of Practice: If you haven’t done much public speaking, it’s natural to feel unsure about your skills. This lack of experience can make the task feel even more daunting.
  3. Bad Past Experiences: If you’ve had a negative experience speaking in public before, that memory can make you even more anxious the next time.
  4. High Stakes: Whether it’s a business presentation or a big performance, the pressure to succeed can crank up the anxiety levels.

How Can You Overcome Public Speaking Anxiety?

Here are some simple and practical tips to help you feel more in control when speaking in front of others:

  1. Recognize and Accept Your Nerves
    First, it’s important to acknowledge that feeling nervous is totally normal. Most people get anxious about public speaking! Once you accept that it’s okay to feel this way, you’ll find it easier to manage those nerves.
  2. Prepare, Prepare, Prepare
    One of the best ways to calm your anxiety is to be well-prepared. This means organizing your thoughts, practicing your talk, and really knowing your material. The more prepared you are, the more confident you’ll feel.
  3. Try Grounding Techniques
    When you start to feel physical signs of anxiety—like sweaty hands or a racing heart—grounding techniques can help. Deep breathing, mindfulness exercises, or the “5-4-3-2-1” technique (where you focus on your senses) can bring you back to the present moment and reduce those anxious feelings.
  4. Focus on the Audience, Not Yourself<
    Instead of worrying about how you look or sound, think about what you’re offering to the audience. Your goal is to share something valuable with them, and shifting your focus to delivering that message takes the pressure off you.
  5. <Practice in Safe Environments
    If you’re nervous about the real thing, try practicing in a low-stress environment. Record yourself on Zoom or join a group like Toastmasters, where you can get used to speaking in front of others. The more you practice, the easier it will become.

Why Does My Voice Shake When I Speak in Public?

You’re not alone if you’ve noticed your voice shaking when you’re nervous. Here are a few ways to calm your voice:

  1. Do Vocal Warm-Ups: Just like athletes warm up before a game, your vocal cords need a little prep too. Simple exercises can help relax them.
  2. Slow Down: Speaking slowly not only helps you sound more confident but also gives you time to control your breathing, which can reduce the shakiness in your voice.
  3. Stay Hydrated: Drinking plenty of water keeps your throat well-lubricated, helping to prevent voice cracks.

Managing Physical Symptoms

Physical reactions to anxiety, like shaking, sweating, or blushing, can be tough to deal with, but they can be managed:

  1. Breathing Exercises: Deep, diaphragmatic breathing can calm your nervous system and help you feel more physically steady.
  2. <Pre-Speech Routine: Creating a routine before you speak—whether it’s stretching, listening to relaxing music, or taking a few deep breaths—can help you feel more centered and ready to go. I tell my clients to plant their feet firmly on the ground, a couple of inches apart, take a slow deep breath, and begin speaking.

Final Thoughts

You can absolutely manage your public speaking anxiety with the right mindset and strategies. By preparing thoroughly, using grounding techniques, and focusing on your message, you’ll find yourself feeling more at ease.

And remember, every time you step up to speak, you’re building a valuable skill that will boost your confidence both personally and professionally.

Public speaking doesn’t have to be something to fear—in fact, it can become a powerful way to grow and succeed.

Why Public Speaking Makes Us Nervous and How to Feel More Confident