7 Proven Ways to Overcome Public Speaking Anxiety

Does your heart race and your palms sweat at the thought of speaking in front of an audience? You’re not alone—more than?70%?of people have a fear of public speaking.

The good news??Public speaking anxiety, or sometimes known as stage fright, isn’t something you have to live with. With the right strategies, you can transform those nerves into confidence.

So, how to overcome public speaking fear?

Here’s a breakdown of seven proven and practical steps to calm nerves before your next speech.

1. Prepare Thoroughly: Understand your material, structure your talk, and practice regularly.
2. Use Relaxation Techniques: Practice breathing exercises and muscle relaxation to manage physical symptoms of anxiety.
3. Visualize Success: Picture yourself giving a successful presentation and use positive affirmations.
4. Stay Grounded: Use grounding techniques like touch anchoring or familiarizing yourself with the venue.
5. Connect with the Audience: Focus on building rapport and meeting their needs to shift attention away from your nerves.
6. Reframe Nervous Energy: Turn anxiety into excitement and channel it into enthusiasm during your speech.
7. Build Confidence Over Time: Practice consistently, seek feedback, and track your progress to grow your skills.

These steps, when practiced regularly, can help transform your fear of talking in public.

Read on for detailed tips and actionable advice for each method.

1. Prepare Thoroughly

Feeling confident starts with being well-prepared.

When you deeply understand your material, you minimize the uncertainty that often causes anxiety. Studies confirm that preparation helps reduce public speech anxiety and boosts performance?[1].

Research and Structure

Dive into your topic and create a clear plan.

Start with a strong opening, outline 2-3 main points, and finish with a memorable conclusion.

Instead of memorizing every word, focus on grasping the main ideas. Let your outline guide you naturally through your talk.

Practice Regularly

Make practice a priority.

Use techniques like speaking in front of a mirror for visual cues, recording yourself to evaluate delivery, or presenting to trusted friends for feedback.

Pay attention to your pacing, tone, and body language.

Practicing in different settings can help you get comfortable with various environments.

If possible, rehearse in the actual venue or a similar space.

Adjust your content to suit your audience’s interests and expectations. This keeps them engaged and shifts your attention from worrying about yourself to delivering something meaningful – helping ease your nerves.

With solid preparation in place, you can move on to calming your mind and body using relaxation technique

My personal tip:

2. Use Relaxation Techniques

Public speaking anxiety often comes with physical symptoms like a racing heart, sweating, or muscle tension.

Managing these starts with learning relaxation techniques you can apply before and during your presentations.

Breathing Exercises

Controlled breathing is a key tool for managing anxiety, and one of the best ways to calm nerves before a speech.

Scientists at Stanford Medicine have found a super simple way to help you feel less anxious and more calm—it’s called the physiological sigh. Here’s how it works:

You take a big breath in, then take another quick, smaller breath right after, and then let it all out in a slow, long sigh.

Doing this for just five minutes can help you feel better, put you in a good mood, and even make your body feel more relaxed when you’re resting.

You can remember: “Two inhales, followed by an extended exhale.”

“The reason the Psychological Sigh works so well to relax us is because it offloads a lot of CO2 all at once.” - Dr. Andrew Huberman

You can use apps like Headspace or Calm can guide you through structured breathing exercises, making it easier to prepare for important speaking events.

Muscle Relaxation

Physical tension can affect how you perform, but progressive muscle relaxation can help ease it step by step. Focus on these key areas:

• Shoulders: Slowly raise and lower them for 5-10 seconds.
• Jaw: Gently clench and release for 3-5 seconds.
• Hands: Make fists, then relax for 5-7 seconds.
• Legs: Tense and relax each one individually for 7-10 seconds.

Pair these exercises with visualization. Imagine releasing tension with every exhale while maintaining a confident posture.

Research shows that regular practice of these techniques can greatly reduce public speaking anxiety over time [1][2].

Consistency is key – practice relaxation techniques daily, not just before presentations.

When you make them a habit, you’ll find it easier to stay calm and composed, even in high-stress situations.

Once your body feels relaxed, you can shift your focus to visualizing success.

My personal tip

“Especially for those early morning presentations or meetings, I like to relax (and warm up my throat and vocal chords) with some warm tea or water. This was my go-to when presenting on national television."

3. Visualize Success

Visualization is a mental tool that can help you feel more confident about public speaking.

By imagining successful outcomes, you can train your brain to focus on confidence instead of fear.

Research reveals that when we engage all five senses in vivid visualization, our brains respond to imagined situations as though they are actually happening.

This process forms pathways in our brains that enhance your confidence and willpower.

“Anything you can imagine, you can create.” - Oprah Winfrey

Positive Visualization

Find a quiet spot where you won’t be interrupted. Close your eyes and picture yourself giving a strong, engaging presentation. I frequently practiced this when running for Miss Chinese Vancouver (which I won in 2016). Focus on details like:

• Delivering your speech confidently with smooth transitions and expressive body language
• Seeing your audience respond positively – nodding, smiling, or applauding
• Handling questions with ease and clarity
• Being in a supportive, welcoming environment

For extra impact, combine visualization with breathing exercises. If you’re new to this, resources like the Inner Health Studio’s guided imagery scripts can help you structure your practice sessions [4].

Use Positive Affirmations

Positive affirmations are another way to tackle the fear of public speaking. Tailor them to address your specific concerns. Here’s a guide:

Say these affirmations while standing tall and breathing steadily. Research shows that combining physical relaxation with mental exercises can help ease public speaking anxiety [1].

Spend 5-10 minutes daily on these practices. Your brain treats these visualizations like real experiences [4], making them a powerful way to prepare for actual presentations.

The trick is to focus on positive outcomes instead of worrying about what could go wrong. With a clear mental image of success, you’ll be ready to stay grounded and present during your speech.

My personal tip:

4. Stay Grounded

Grounding techniques can help you stay calm and focused, ensuring that anxiety doesn’t take over while you’re speaking. By tuning into your surroundings and physical sensations, you can stay present and keep your nerves in check.

Physical Grounding

These methods use sensory experiences to help you stay in the moment. If you feel anxiety creeping in, try these simple techniques:

Anchoring: Place your hand on a stable surface, like a podium, to feel steady.

Floor Focus: Pay attention to the solid ground beneath your feet

Breath Awareness: Notice the natural rise and fall of your chest while pausing.

To make these techniques second nature, practice them daily leading up to your presentation. Even 2-3 minutes of focused grounding can make a big difference.

Familiarize Yourself with the Space

Getting comfortable with your environment can also reduce stress. Arrive early and take some time to adjust to the space. Here’s how:

• Show up about 30 minutes ahead of time to walk the stage, test equipment, and explore the area.
• Observe the layout – lighting, seating, exits, and where your visual aids will be placed.
• Test any technology you’ll be using, like microphones or projectors.

With these grounding strategies in place, you’ll feel more at ease and better able to connect with your audience.

My personal tip:

5. Connect with the Audience

Shifting your focus from your own stage fright to your audience can completely change how you approach public speaking.

When you aim to deliver value and form genuine connections, your anxiety tends to fade into the background.

Build Rapport

Creating a friendly atmosphere can help both you and your audience feel at ease.

Try the ‘lighthouse method’ – make intentional eye contact with different parts of the room, holding your gaze for 2-3 seconds.

This not only helps establish trust but also prevents any awkward moments.

Other ways to connect include sharing personal stories early on and actively engaging during Q&A sessions at the end.

These simple actions make your presentation feel more conversational and relatable.

Focus on Audience Needs

When you focus on what your audience wants or needs, your presentation becomes more engaging – and your public speech anxiety take a backseat.

Research their background, challenges, and expectations so you can tailor your content to them.

Incorporate relatable examples or stories to grab their attention.

By putting your energy into delivering useful, relevant content, you’ll naturally spend less time worrying about how you’re coming across and more time building a real connection with your listeners.

My personal tip:

6. Reframe Nervous Energy

Once you’ve connected with your audience, the next step is to take that nervous energy you’re feeling and use it to your advantage.

Those physical sensations – like a racing heart or a surge of energy – don’t have to signal fear.

Instead, you can think of them as excitement. This small shift in mindset can turn nervousness into a powerful tool.

See Anxiety as Excitement

While anxiety and public speaking often go hand in hand, reframing your nervous energy as excitement can help you connect more authentically with your audience

Did you know anxiety and excitement feel almost the same in your body?

The difference lies in how you interpret those feelings.

Think of that nervous energy as a sign that what you’re about to say matters.

When your heart starts racing or your palms get sweaty, remind yourself: “I’m energized and ready to share something important.”

Channel Energy into Enthusiasm

Instead of letting that energy overwhelm you, use it to fuel a passionate and engaging delivery. Here’s how you can redirect it:

Physical Movement:

• Walk with purpose as you transition between points.
• Use hand gestures to emphasize key ideas.
• Move dynamically to release excess energy in a controlled way.

Emotional Focus:

Shift your attention to helping your audience connect with and benefit from your message. This naturally turns nervousness into genuine enthusiasm.

Many seasoned speakers say that nervous energy actually sharpens their performance.

Before stepping on stage, think of three things about your topic that genuinely excite you.

When you feel that nervous buzz, focus on those points to stay energized and passionate.

My personal tip:

7. Build Confidence Over Time

The truth is, confidence in public speaking doesn’t happen overnight – it develops through steady effort and practice.

By using practical tips to reduce speaking anxiety such as grounding techniques, channeling nervous energy, and focusing on long-term growth, you can make real progress in your speaking skills.

Practice Regularly

The more you practice, the better you’ll get.

Start with smaller steps, like recording yourself giving short speeches or presenting in casual, low-pressure settings.

Over time, take on bigger challenges – join groups like Toastmasters or volunteer for presentations at work. These are great opportunities, especially regarding speaking anxiety help for beginners.

Every single practice session, no matter how small, adds to your confidence.

Get Feedback and Track Progress

Feedback is a powerful tool. Reach out to mentors or experienced speakers who can give you practical advice.

Pay attention to how you’re improving in areas like delivery, audience connection, and your own comfort level.

Use apps like Orai or take structured courses to supplement your live practice. Recording your presentations can also help you see how far you’ve come and pinpoint areas to improve.

Building confidence takes patience, but every speaking opportunity helps you grow.

Celebrate small victories along the way, focus on steady progress, and keep working toward turning anxiety into confidence.

My personal tip:

Conclusion on How to Build Confidence in Public Speaking

So, there you have it! Seven proven ways to overcome public speaking anxiety.

With preparation, consistent effort, and proven methods, you can develop the skills to speak effectively in any setting.

Remember, preparation and practice are your foundation. Like any skill, speaking confidently takes time and dedication.

Key elements to focus on include:

• Practicing relaxation techniques regularly
• Using visualization to prepare for speaking engagements
• Gradually increasing your exposure to speaking opportunities
• Applying feedback to refine your skills over time

Start incorporating these strategies into your routine, and take the first step toward becoming a more confident and engaging speaker.?

Originally published at Public Speaking with Maria. January 2025.