Approaches To Public Speaking Anxiety

Confession: I'm a nervous public speaker… (yet I’ll make $1M+ from keynotes this year). Here are 9 strategies that turned my deepest fear into a powerful strength: PHASE 1: PREP WORK Strategy 1: Study the Best. We have the world's best speakers at our fingertips. Use them. Find 3-5 speakers you admire. Watch their talks on YouTube at 0.75x speed. Take notes on their structure and pacing, voice modulation, movement and gestures, audience engagement. Strategy 2: Create Clear Structure. Great speakers don't deliver speeches, they tell stories. Map your journey explicitly: opening hook, 3 key points, memorable close. Tell the audience where you're taking them. Strategy 3: Build Your "Lego Blocks." Don't memorize your entire speech. That's a trap. Instead, perfect these moments: your opening 30 seconds, key transitions, punchlines and closers. Practice in segments, not sequences. When things go sideways (they will), you'll adapt instead of freeze. Weird trick: Practice once while walking or jogging. It simulates the heart rate spike you'll feel on stage. PHASE 2: PRE-STAGE Strategy 4: Address the Spotlight. The Spotlight Effect: We think everyone's watching our every move. They're not. Use the "So What?" approach: Name your worst fear, ask "So what if it happens?", realize it's never that bad. You'll stumble? So what. Life goes on. Your family still loves you. Strategy 5: Get Into Character. Create your speaker persona. Ask yourself: What traits do they have? How do they move? What's their energy? Flip the switch. Become that character. It's not fake, it's your best self. Strategy 6: Eliminate Stress. The "Physiological Sigh" kills anxiety fast: Double-inhale through your nose, long exhale through your mouth, repeat 2-3 times. Science-backed. Immediate impact. PHASE 3: DELIVERY Strategy 7: Cut the Tension. Last week, they asked what song I wanted to enter to. I said "Girl on Fire" by Alicia Keys. They thought I was joking. I wasn't. "It's my 1-year-old's favorite song. Figured he'd be more excited to watch if Dad entered to his jam." Instant laughter. Tension gone. Audience on my side. Find your tension breaker. Use it early. Strategy 8: Play the Lava Game. Your pockets and torso are lava. Don't touch them. This forces you to gesture broadly, open your body, project confidence. Big gestures early build momentum. Strategy 9: Move Purposefully. Don't pace like you're nervous. Move like you own the room. Slow. Deliberate. Purposeful. Use movement to create dramatic pauses. Let your words land. Start with one speech, one strategy: Pick your next presentation—could be a team meeting, a toast, whatever. Choose ONE strategy from this list. Master it. Then add another. Public speaking is a muscle. These strategies are your workout plan. The more you practice, the stronger you get. Remember: Everyone gets nervous. The difference is having a system. Now you have one. Use it. Practice it. Watch yourself transform.

𝗪𝗵𝗲𝗻 𝗜 𝗳𝗶𝗿𝘀𝘁 𝗲𝗻𝘁𝗲𝗿𝗲𝗱 𝗰𝗼𝗹𝗹𝗲𝗴𝗲, 𝘀𝗽𝗲𝗮𝗸𝗶𝗻𝗴 𝗶𝗻 𝗳𝗿𝗼𝗻𝘁 𝗼𝗳 𝗽𝗲𝗼𝗽𝗹𝗲 𝗳𝗲𝗹𝘁 𝘁𝗲𝗿𝗿𝗶𝗳𝘆𝗶𝗻𝗴. 𝗠𝘆 𝘃𝗼𝗶𝗰𝗲 𝘄𝗼𝘂𝗹𝗱 𝘀𝗵𝗮𝗸𝗲, 𝗺𝘆 𝗺𝗶𝗻𝗱 𝘄𝗼𝘂𝗹𝗱 𝗴𝗼 𝗯𝗹𝗮𝗻𝗸, 𝗮𝗻𝗱 𝗜’𝗱 𝗿𝗲𝗵𝗲𝗮𝗿𝘀𝗲 𝗹𝗶𝗻𝗲𝘀 𝗶𝗻 𝗺𝘆 𝗵𝗲𝗮𝗱 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗲𝘃𝗲𝗿 𝘀𝗮𝘆𝗶𝗻𝗴 𝘁𝗵𝗲𝗺 𝗼𝘂𝘁 𝗹𝗼𝘂𝗱 Fast forward to now — I’ve spoken confidently on stage in front of hundreds. So what changed? Not my personality — just my approach. Here’s the step-by-step plan I used to build my speaking skills from scratch👇 1️⃣ 𝗦𝘁𝗮𝗿𝘁 𝗦𝗺𝗮𝗹𝗹 𝗮𝗻𝗱 𝗣𝗿𝗶𝘃𝗮𝘁𝗲 I didn’t jump into public speaking right away. I started by practicing alone, recording myself talking about simple topics. Listening to my recordings helped me spot areas to improve — tone, pace, and clarity. It felt silly at first, but hearing myself speak made me more comfortable with my own voice. 2️⃣ 𝗦𝗽𝗲𝗮𝗸 𝗨𝗽 𝗶𝗻 𝗦𝗮𝗳𝗲 𝗦𝗽𝗮𝗰𝗲𝘀 I began contributing in small group discussions and class presentations. Even just asking a question in a classroom helped me get used to hearing my own voice in public. The key was to make speaking a habit rather than a rare event. 3️⃣ 𝗝𝗼𝗶𝗻 𝗮 𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆 𝗧𝗵𝗮𝘁 𝗘𝗻𝗰𝗼𝘂𝗿𝗮𝗴𝗲𝘀 𝗦𝗽𝗲𝗮𝗸𝗶𝗻𝗴 I joined my college’s theater club, where I could experiment without fear of judgment. Whether it was small rehearsals or larger performances, every step boosted my confidence. Being part of a group that valued expression over perfection was a game-changer. 4️⃣ 𝗟𝗲𝗮𝗿𝗻 𝘁𝗵𝗲 𝗔𝗿𝘁 𝗼𝗳 𝗦𝘁𝗼𝗿𝘆𝘁𝗲𝗹𝗹𝗶𝗻𝗴 I stopped trying to sound “perfect” and focused on telling a story. Sharing my own experiences made me feel more authentic and less rehearsed. I practiced weaving in anecdotes, emotions, and pauses — things that make speeches feel human. 5️⃣ 𝗘𝗺𝗯𝗿𝗮𝗰𝗲 𝘁𝗵𝗲 𝗡𝗲𝗿𝘃𝗲𝘀 The turning point was realizing that nervousness isn’t a bad thing. I reframed it as excitement and used it to add energy to my words. Instead of hiding my anxiety, I acknowledged it — and found that honesty made me more relatable. 6️⃣ 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗼𝗻 𝗥𝗲𝗮𝗹 𝗦𝘁𝗮𝗴𝗲𝘀 — 𝗦𝘁𝗮𝗿𝘁 𝗦𝗺𝗮𝗹𝗹, 𝗚𝗼 𝗕𝗶𝗴 My first “public” speaking gig? A 2-minute intro at a small college event. From there, I kept volunteering for bigger opportunities — club events, seminars, and finally, large-scale functions. With each experience, my comfort zone expanded. 7️⃣ 𝗥𝗲𝗳𝗹𝗲𝗰𝘁, 𝗥𝗲𝗹𝗲𝗮𝗿𝗻, 𝗥𝗲𝗽𝗲𝗮𝘁 After every speaking opportunity, I asked for feedback — and listened without getting defensive. I noted what worked (and what didn’t) to refine my approach. Speaking is a skill, not a talent — every attempt makes you better. If you’re scared to speak up — remember, confidence isn’t the absence of fear. It’s the willingness to push through it. I started from scratch, just like anyone else. You can too. LinkedIn LinkedIn News India #PublicSpeaking #ConfidenceBuilding #StagePresence #PersonalGrowth #CareerSkills

From being a stammerer filled with stage fright to delivering 100+ speeches in 4 years! Here are 10 things I did to train myself to be the best at it: 🎤 Practice Small Chunks: Break your speech into smaller sections and practice each part separately before combining them. This makes it easier to remember and reduces anxiety. 🎤 Record and Review: Record your practice sessions using your phone or a camera. Reviewing these recordings helps identify areas for improvement and track progress over time. 🎤 Gradual Exposure: Start by speaking in front of a mirror, then progress to speaking in front of a small group of friends or family, and gradually increase the audience size. This helps build confidence step-by-step. 🎤 Use Flashcards: Write key points or parts of your speech on flashcards. This helps you stay on track during your speech and reduces the fear of forgetting your lines. 🎤 Join Speaking Clubs: Participate in public speaking clubs like Toastmasters. Regular practice in a supportive environment helps you gain confidence and receive constructive feedback. 🎤 Practice with Distractions: Train yourself to stay focused by practicing your speech in environments with potential distractions, such as a noisy room or with background music playing. 🎤 Mirror Neurons: Watch videos of great speakers and try to mimic their body language and speaking style. This activates your mirror neurons, helping you learn by imitation. 🎤 Mindful Breathing: Before speaking, take deep breaths in for a count of four, hold for four, and exhale for four. This helps calm your nerves and centre your mind. 🎤 Positive Visualization: Spend a few minutes each day visualizing yourself giving a successful speech. Picture the audience applauding and yourself speaking confidently. This mental rehearsal can boost your confidence. 🎤 Use Technology: Utilize speech practice apps that provide real-time feedback on your speaking speed, volume, and clarity. This helps you adjust and improve your delivery. When I learned these lessons, I realized that public speaking wasn't something to fear but something to celebrate. To be able to reach more people and create a long-lasting impact! So, if you're struggling like I was, start training your brain. It's not easy, but it's worth it. ❤️ #publicspeaking #growth #communication #softskills

Have you ever been TERRIFIED of social interaction? Not just nervous. Completely paralyzed. Last year, I worked with someone who felt exactly this way. He was so afraid of social situations that he'd rather avoid them entirely than risk failing. Why? Because of one experience that changed everything. Back in school, he bombed a presentation. Completely. He stuttered, was called names, ridiculed, and drenched in sweat. In that moment, Mark (name changed, of course) made a life-altering decision: "I'm terrible at speaking to a crowd. I should avoid it forever." And he stuck to that decision for two reasons: He didn't want to relive the pain. He didn't want to damage his self-image any further. It became a safety mechanism, created from the trauma of that experience. But when Mark told me this during the session, I asked him just one question—the same question I'm going to ask you now: "Would you tell a scientist to quit after ONE failed experiment?" Of course not! Scientists EXPECT failure. They learn from it. Instead of seeing failure as a judgment on themselves, try see it as data about there APPROACH. Here's how it works: - Step 1: List 3 specific things about your approach that didn't work. (For Mark, it was his first attempt in a year—he was obviously rusty.) - Step 2: Write down 2 things you'll try differently next time. (We decided on visualizing beforehand and focusing on eye contact with a single point.) - Step 3: Find 1 small win hidden in the experience. (Even though the presentation was 4 minutes long, if Mark had nailed just 2 minutes of it, that was a win.) And guess what? Mark aced his next presentation. Not perfect, but way better. This is the power of reframing failure. It's not about avoiding it—it's about learning from it and getting better each time. The successful people you see today don't experience fewer failures They simply know how to extract better data from each one, which makes them stronger, smarter, and more resilient. Failure doesn't define you. Your response to it does. #psychology #success #mindset #inspiration  #motivation

19 years ago, I used to get incredibly nervous before speaking on stage. Racing heart. Tunnel vision. Dry mouth. Today, half of my job is being on stage. Here’s my 7-step pre-stage checklist for how I conquered stage fright: (Before you step on the stage) Step 1: Set One Clear Intention Nerves often come from scattered thoughts.  So anchor your mind with a single, positive goal: • For a pitch: “Get the buyer to sign and stay firm on numbers.” • For a presentation: “Connect with the audience and deliver value.” Avoid negatives like “don’t mess up.” Your brain clings to “mess up.” — Step 2: Pick a Focal Point Choose a random spot in the back of the room (or bring a grounding object, like a pen). Right before you begin, mentally send all your nervous energy there. It gives your brain somewhere to “put” the anxiety - and frees you up to focus. — Step 3: Breathe Mindfully Most people shallow-breathe when they’re nervous. This just worsens anxiety. Do this instead: • Close your eyes • Breathe in through your nose, out through your mouth • Push your belly out with each inhale (deep belly breathing) — Step 4: Release Muscle Tension Anxiety makes us clench everything - jaw, shoulders, stomach. This kills blood flow and increases anxiety. Instead, start at your head or toes and relax each muscle group with one breath: • Relax your face and eyes • Relax your jaw and neck • Loosen shoulders and chest • Relax arms and hands • Relax your stomach and abs • Continue down to your toes You’ll feel calmer and more grounded instantly. — Step 5: Find Your Center Before going on stage, shift your focus to a spot 2 inches below your belly button. This is your physical center - used by athletes and performers to stay grounded. As you breathe, imagine calm radiating from that point. During your talk, return to it anytime nerves creep in. It’s your internal anchor. — (While you’re on stage) Step 6: Repeat Your Process Cue This is your personal “how” mantra. • Interviewer: “Smile and ask great questions.” • Speaker: “Keep it warm and engaging.” • Performer: “Smooth and steady.” Keep repeating it silently throughout to stay focused and intentional. — Step 7: Direct Your Energy Feel the nerves rising? Don’t fight them - redirect them. Use your focal point from Step 2. Mentally “throw” your anxious energy toward it. It’s like dropping a heavy backpack: instant relief. __ Save this post and come back to it before your next big moment. Whether it's a presentation, interview, or performance, these steps will help you show up as your most confident, centered self.

THE FEAR WAS REAL! Before I became an experienced speaker, I was just like anyone else who feared public speaking. Back in school, I would hide behind my book, dreading being asked to read the next sentence or chapter in the book! The fear of mispronouncing words was overwhelming. At my first speaking gig, with over a hundred professionals in the audience, my hands were clammy, my heart raced. I was terrified! But that fear transformed the moment I stepped on stage. The applause and engagement fired me up, and the positive feedback afterwards was motivating. I knew I had to find a way to enjoy the experience without the anxiety and nerves. Here’s how I prepared myself to face and beat my stage nerves: ONE ↳ Affirmations and gratitude - I started my days with affirmations specific to beat my fear of public speaking and wrote in my gratitude journal. This boosted my confidence and put my mind in a positive space. TWO ↳Relentless practice - There’s no substitute for practice. I rehearsed my talks thoroughly, which helped me feel more prepared and significantly reduced my anxiety. THREE ↳Physical warm-up -  On the advice of my mentor, I began doing 10-star jumps backstage before any speaking event. This physical activity shifted my mindset and pumped up my energy levels, getting me ready for the stage. FOUR ↳Mindful breathing - Taking deep breaths in a quiet 'green room' before going on helped me ground myself and calm my nerves. FIVE ↳Powerful posture - I focused on maintaining a strong body posture; shoulders back, standing tall. This physical stance helped give me a feeling of confidence and control throughout my body. And guess what? It works. These strategies have allowed me to transform my initial nervousness into a vibrant energy that enhances my speaking. Now, each time I’m about to go on stage, I run through these steps, ready to take on the challenge. Now, every stage appearance begins with excitement, not dread. Implementing these techniques regularly has not only made speaking enjoyable but also something I look forward to. Each performance is an opportunity to share, connect, and inspire. To anyone struggling with stage fright: It’s okay to feel nervous. With the right preparation and mindset, you can turn those jitters into a powerful presentation. Believe in yourself! You can rock the stage like I do now. To your successes, Zoe p.s 📸 The picture is my first international talk in Warsaw, Poland, to Direct Selling Companies and the European Parliament & Government at the Seldia | The European Direct Selling Association conference. ____________ If you like this post, you will love my newsletter 💜 Join my newsletter for a FREE weekly growth strategy for speakers and thought leaders - see the first comment below to join 👇

I once blanked during a $200K pitch meeting. → Not stage fright. → Sleep deprivation. After 14 days of 4-hour nights, I couldn't recall our core offering that I'd personally designed. The prospect's expression said it all: "If he can't remember his own product..." Sleep isn't a performance hack for founders. It's your primary strategic asset. The research most founders ignore: 1. Decision quality erodes before energy   • Your frontal cortex (judgment center) deteriorates first   • You make increasingly poor calls while feeling "fine" 2. Recovery follows a 3:1 ratio   • After my sleep collapse, it took 21 days to rebuild my strategic capacity   • Each week of deficit demands three weeks of repair 3. Leadership patterns create company culture   • When I implemented mandatory offline hours, error rate dropped 26%   • Your sleep discipline shapes organizational performance 4. The blind spot effect   • Sleep-deprived brains can't self-diagnose their impairment   • The biggest decisions deserve your clearest thinking The ultimate competitive edge isn't working harder. It's having clarity when your competitors are operating in a cognitive fog. Which is more important: your 11PM emails or your 9AM strategic decisions? ps: you might like this: https://lnkd.in/g7i6WdCq

Speaking about nerves in a recent workshop, an audience member asked me: "But, what about you?" *stick around for my tips on nerves at the end*👇 The truth? I've been speaking on stages for over 15 years... And I still get nervous. The difference now is that I've learned how to reframe those nerves as excitement to channel my energy and adrenaline when speaking. The focus shouldn't be to "get rid" of your nerves, but rather learning how to control them. Physiologically, nerves and excitement is the exact same feeling in the body. What labels them as "good" or "bad" is what our mind tells us - our thoughts. I recently read a great post from Shiv Bhardwaj who wrote that when asked to speak last minute at an event, before he stepped on stage he reminded himself "I'm so excited!" "what an amazing opportunity" "this is so cool I get to practice speaking in front of all of these people!". What a brilliant example of the power of self talk. The lesson? Normalise nerves and watch your self talk. You're listening. My pre-speaking routine that helps my nerves includes: - Not rehearsing beforehand - Slow and controlled breathing (focus on your exhale - I use straw breathing) - Mental rehearsal or visualisation - Positive self talk (I do mirror talk) - Put myself in a mindset of service (i.e. it's not about me!) Bottom line. Nerves are NORMAL. They make you human. The quicker you accept the feeling, the quicker you can move through it. #publicspeaking #communication #speakingtips #leadership #confidence #herspeakingcoach

Biology does not care about your presentation. Even the most experienced among us can be sabotaged by the "hardware failure" known as speaker anxiety. Speaker anxiety is not a personal flaw or a lack of effort. It is a predictable physiological reaction to the stress of presentation performance. Stress kicks your mind into a "Fight or Flight" response. Cortisol and adrenaline flood your system. Oxygen is diverted from your analytical brain to your heart and limbs. This is why your guts churn, your body gets jumpy, your head swims. You're all ready to flee the scene or neutralize the perceived threat -- but you're in no physical condition to perform on a stage. You cannot stumble your way out of a biological trap. To move from survival to performance, you must apply a clinical intervention to hit reset on your body and mind. Return to the comfortable, competent, and confident public speaker you can be by using the COAP Protocol: 1. |C|onnect: Signal safety by making intentional eye contact with someone you trust or establishing a physical link to the space to stop the feeling of lightheadedness. 2. |O|xygenate: Use deep breathing to lower your heart rate and clear cortisol from your system. 3. |A|nchor: Focus on your physical presence by sinking your weight into your feet to eliminate the fidgeting energy that signals nervousness. 4. |P|ace: Regain control of the narrative by slowing your delivery. Try speaking in 7 word bursts followed by brief pauses. These steps quite literally "juice your brain back up" by providing the oxygen and blood flow your brain needs to function. By mastering the physiology of stress, you ensure your biology serves your performance rather than disrupting it. Art+Science Analytics Institute | University of Notre Dame | University of Notre Dame - Mendoza College of Business | University of Illinois Urbana-Champaign | University of Chicago | D'Amore-McKim School of Business at Northeastern University | ELVTR | Grow with Google - Data Analytics #Analytics #DataStorytelling

“What’s wrong with me?” “I’m a stupid idiot.” “I can’t even get this done.” That’s my inner critic. The harsh judgemental voice that decimates me when I make a mistake. That magnifies my flaws, and undermines my abilities. I let it rip me apart because I thought I deserve it. The drained and awful feeling after that. There are many names for this condition. Some call it the perfectionist. Others call it the childhood trauma. I call it The Habit I am releasing. That critical voice inside our heads is the major obstacle to building self-confidence and achieving our goals. It was honed from past experiences but continues to fuel our fear and doubt. After coaching many senior executives on public speaking and confidence, I've seen how that harsh inner critic can hold them back from being their best, most confident selves. I've seen and felt the transformative power of learning to release it. I feel more energized and at peace. It’s a mindful work in progress. Here are some strategies I've found effective in releasing The Habit…gently. 🌟 Recognize the Critic The first step is to become aware of your inner critic. When you notice harsh or overly negative thoughts, pause and just observe it instead of being in it. 🌟 Name It. This allows separation from your true self. "That’s just Negative Nellie again" rather than accepting those thoughts as truth. 🌟 Challenge the Thoughts Question it. Is there actual evidence for this negative thought? Or what would you say to a friend in this situation? 🌟 Reframe Negative Self-Talk and use YET for a growth mindset. Instead of "I'm going to mess this up," say "This is an opportunity to learn and grow." Instead of "I can't do this," add the word "yet" to the end. "I can't do this... yet." 🌟 Embrace Self-Compassion Treat yourself with the same kindness you'd offer someone you love. When you make a mistake, instead of harsh self-criticism, offer yourself understanding and encouragement. Building an encouraging inner voice is a process that takes time and practice. With consistent effort, we can create an inner dialogue that lifts us up to achieve our biggest dreams and goals. What strategies have you found helpful in managing your inner critic? #Confidence #GeorginaChangCommunications