Overcoming the Fear of Speaking Up in High-Stakes Situations

We’ve all been there—sitting in an important meeting or standing in front of an audience with something valuable to say but feeling the weight of fear and anxiety holding us back.

I’ve often been asked how to manage this fear, especially when the stakes are high. Whether it’s in a big presentation, a key meeting, or during a moment when your voice needs to be heard, that anxious feeling can creep in and make you hesitate.

But here’s the thing: speaking up in those moments is essential for your growth, leadership, and the impact you want to make. So, let’s talk about a few strategies you can use to not just manage that fear, but to speak up with confidence and make the impact you're capable of.

Acknowledge the Fear—Then Reframe It

It’s perfectly normal to feel nervous before speaking in high-stakes situations. Instead of resisting that fear, acknowledge it and reframe it as excitement or anticipation. Your body’s response—sweaty palms, quickened heartbeat—can also be your body preparing you to rise to the occasion.

Focus on the Message

When we focus too much on how others will judge us, our anxiety skyrockets. Instead, we should focus on the value of the message that we’re sharing. Ask yourself: What’s the impact I want to make with this?message I'm about to share??How will it benefit the team, organization, or client? Am I being clear and succinct in how I'm communicating it??This shift helps center your thoughts on purpose, not pressure.

Prepare, But Don’t Over-Prepare

Preparation is key to managing nerves, but over-preparing can backfire. Know your main points, but give yourself space to be flexible. If you’re too rigid in your delivery, and in your head about saying things exactly as you practiced you may panic when things don’t go exactly as rehearsed. Walk around your house or office, practice out loud what you want to say and you're body will embody the message and allow you to show up more confidently.

Breathe and Pause

When anxiety builds, our breathing becomes shallow. Take a deep, belly-filled breath several times?before you speak, and allow yourself to pause during your speech or meeting. A well-timed pause can give you a moment to collect your thoughts—and, in turn, give your audience time to process what you've shared and apply it to their lives. It can also draw the audience into what you'll share next.

Visualize a Positive Outcome

Before the meeting or presentation, take a few moments to visualize yourself speaking confidently and being well-received. Picture the positive reactions of your audience. Visualization is a powerful tool that can help you step into the moment with calm and clarity.

Remember, the fear of speaking up isn’t a sign that you aren’t capable—it’s a sign that you care deeply about the message you’re delivering. With these strategies, you’ll not only manage that fear, you’ll also turn it into the fuel you need to make an impact.

I’d love to hear—how do you handle the fear of speaking up in high-stakes situations? Feel free to post below or DM me and share your thoughts!