Beat Social Anxiety: 7 Tips to Overcome Public Speaking Nerves

Have you ever been asked to deliver a speech, give a presentation, or attend a networking event and immediately felt your heart race, your mouth go dry, and a wave of nervous energy wash over you? If so, you’re not alone. Public speaking is a common source of anxiety, but it doesn’t have to hold you back. Here are seven tips to help you transform that nervous energy into a confident performance.

1. Understand Your Body’s Response

Mark Twain famously said, "There are two types of speakers: those who get nervous and those who are liars." Even seasoned speakers experience nerves, but it’s how you interpret this feeling that makes the difference. Nervousness and excitement manifest the same physical responses—racing heart, dry mouth, butterflies in the stomach. Reframe your nerves as excitement and let this energy drive you forward.

2. Make Yourself Big

Before stepping up to speak, avoid shrinking into your phone. Scrolling through social media can make you appear small and lower your confidence. Instead, stand tall, shoulders back, chin up, and take up space like a superhero. This power pose boosts your confidence levels and prepares you mentally for the stage. Research by Amy Cuddy has shown that adopting such postures can significantly increase feelings of power and confidence.

3. Shake Out Nervous Energy

Nervous energy can cause physical symptoms like shaky hands. Before you present, find a private spot to shake out this energy. Jump up and down, shake your arms, and let the nervous energy dissipate. This simple physical release can make a significant difference in how you feel when you step up to speak.

4. Use a Calming Breath Technique

Controlled breathing can help calm your nerves. Andrew Huberman, a neuroscientist at Stanford University, recommends the double inhale followed by a long exhale technique. This method quickly reduces stress and anxiety, helping you feel more relaxed before you begin. Practice taking two short inhales through your nose, followed by a slow, deep exhale through your mouth. This breath work is a powerful tool to calm your nervous system.

5. Soften Your Gaze

When we’re nervous, our eyes tend to dart around, scanning for threats. To counter this, soften your gaze. Make gentle eye contact with your audience as if you’re having a casual conversation. This will help you feel more relaxed and appear more approachable.

6. Slow Your Breathing and Speaking

Fast breathing and rapid speech are common when nervous. Consciously slow down your breathing and speaking. This not only helps you stay calm but also makes your message more understandable to your audience. Remember, what feels like an eternity to you often feels like normal pacing to your listeners.

7. Nail Your First Line

Rehearse your opening line until you can deliver it confidently without thinking. Knowing exactly how you will start gives you a sense of control and sets a positive tone for the rest of your presentation. Deliver this line on an exhale to ensure it comes out smoothly and confidently.

These strategies can transform your public speaking experience from a nerve-wracking ordeal into a rewarding opportunity. By understanding and managing your body's natural responses, you can present with confidence and clarity.

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For businesses looking to enhance their team's communication skills, or for event organisers seeking an engaging and insightful speaker, Anthony Laye is here to help. As a keynote speaker, behaviour expert, and coach Dedicated to developing confident, charismatic, high-impact leaders, Anthony can transform your team’s performance and cohesion. Get in touch to learn more!