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Fear of public speaking: how can i overcome it, how can i overcome my fear of public speaking.

Fear of public speaking is a common form of anxiety. It can range from slight nervousness to paralyzing fear and panic. Many people with this fear avoid public speaking situations altogether, or they suffer through them with shaking hands and a quavering voice. But with preparation and persistence, you can overcome your fear.

These steps may help:

• Know your topic. The better you understand what you're talking about — and the more you care about the topic — the less likely you'll make a mistake or get off track. And if you do get lost, you'll be able to recover quickly. Take some time to consider what questions the audience may ask and have your responses ready.
• Get organized. Ahead of time, carefully plan out the information you want to present, including any props, audio or visual aids. The more organized you are, the less nervous you'll be. Use an outline on a small card to stay on track. If possible, visit the place where you'll be speaking and review available equipment before your presentation.
• Practice, and then practice some more. Practice your complete presentation several times. Do it for some people you're comfortable with and ask for feedback. It may also be helpful to practice with a few people with whom you're less familiar. Consider making a video of your presentation so you can watch it and see opportunities for improvement.
• Challenge specific worries. When you're afraid of something, you may overestimate the likelihood of bad things happening. List your specific worries. Then directly challenge them by identifying probable and alternative outcomes and any objective evidence that supports each worry or the likelihood that your feared outcomes will happen.
• Visualize your success. Imagine that your presentation will go well. Positive thoughts can help decrease some of your negativity about your social performance and relieve some anxiety.
• Do some deep breathing. This can be very calming. Take two or more deep, slow breaths before you get up to the podium and during your speech.
• Focus on your material, not on your audience. People mainly pay attention to new information — not how it's presented. They may not notice your nervousness. If audience members do notice that you're nervous, they may root for you and want your presentation to be a success.
• Don't fear a moment of silence. If you lose track of what you're saying or start to feel nervous and your mind goes blank, it may seem like you've been silent for an eternity. In reality, it's probably only a few seconds. Even if it's longer, it's likely your audience won't mind a pause to consider what you've been saying. Just take a few slow, deep breaths.
• Recognize your success. After your speech or presentation, give yourself a pat on the back. It may not have been perfect, but chances are you're far more critical of yourself than your audience is. See if any of your specific worries actually occurred. Everyone makes mistakes. Look at any mistakes you made as an opportunity to improve your skills.
• Get support. Join a group that offers support for people who have difficulty with public speaking. One effective resource is Toastmasters, a nonprofit organization with local chapters that focuses on training people in speaking and leadership skills.

If you can't overcome your fear with practice alone, consider seeking professional help. Cognitive behavioral therapy is a skills-based approach that can be a successful treatment for reducing fear of public speaking.

As another option, your doctor may prescribe a calming medication that you take before public speaking. If your doctor prescribes a medication, try it before your speaking engagement to see how it affects you.

Nervousness or anxiety in certain situations is normal, and public speaking is no exception. Known as performance anxiety, other examples include stage fright, test anxiety and writer's block. But people with severe performance anxiety that includes significant anxiety in other social situations may have social anxiety disorder (also called social phobia). Social anxiety disorder may require cognitive behavioral therapy, medications or a combination of the two.

Craig N. Sawchuk, Ph.D., L.P.

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• Social anxiety disorder (social phobia). In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association, 2013. http://dsm.psychiatryonline.org. Accessed April 18, 2017.
• 90 tips from Toastmasters. Toastmasters International. https://www.toastmasters.org/About/90th-Anniversary/90-Tips. Accessed April 18, 2017.
• Stein MB, et al. Approach to treating social anxiety disorder in adults. http://www.uptodate.com/home. Accessed April 18, 2017.
• How to keep fear of public speaking at bay. American Psychological Association. http://www.apa.org/monitor/2017/02/tips-sidebar.aspx. Accessed April 18, 2017.
• Jackson B, et al. Re-thinking anxiety: Using inoculation messages to reduce and reinterpret public speaking fears. PLOS One. 2017;12:e0169972.
• Sawchuk CN (expert opinion). Mayo Clinic, Rochester, Minn. April 24, 2017.

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How to Manage Public Speaking Anxiety

Luis Alvarez / Getty Images

Speech Anxiety and SAD

How to prepare for a speech.

Public speaking anxiety, also known as glossophobia , is one of the most commonly reported social fears.

While some people may feel nervous about giving a speech or presentation if you have social anxiety disorder (SAD) , public speaking anxiety may take over your life.

Public speaking anxiety may also be called speech anxiety or performance anxiety and is a type of social anxiety disorder (SAD). Social anxiety disorder, also sometimes referred to as social phobia, is one of the most common types of mental health conditions.

Public Speaking Anxiety Symptoms

Symptoms of public speaking anxiety are the same as those that occur for social anxiety disorder, but they only happen in the context of speaking in public.

If you live with public speaking anxiety, you may worry weeks or months in advance of a speech or presentation, and you probably have severe physical symptoms of anxiety during a speech, such as:

• Pounding heart
• Quivering voice
• Shortness of breath
• Upset stomach

Causes of Public Speaking Anxiety

These symptoms are a result of the fight or flight response —a rush of adrenaline that prepares you for danger. When there is no real physical threat, it can feel as though you have lost control of your body. This makes it very hard to do well during public speaking and may cause you to avoid situations in which you may have to speak in public.

How Is Public Speaking Anxiety Is Diagnosed

Public speaking anxiety may be diagnosed as SAD if it significantly interferes with your life. This fear of public speaking anxiety can cause problems such as:

• Changing courses at college to avoid a required oral presentation
• Changing jobs or careers
• Turning down promotions because of public speaking obligations
• Failing to give a speech when it would be appropriate (e.g., best man at a wedding)

If you have intense anxiety symptoms while speaking in public and your ability to live your life the way that you would like is affected by it, you may have SAD.

Public Speaking Anxiety Treatment

Fortunately, effective treatments for public speaking anxiety are avaible. Such treatment may involve medication, therapy, or a combination of the two.

Short-term therapy such as systematic desensitization and cognitive-behavioral therapy (CBT) can be helpful to learn how to manage anxiety symptoms and anxious thoughts that trigger them.

Ask your doctor for a referral to a therapist who can offer this type of therapy; in particular, it will be helpful if the therapist has experience in treating social anxiety and/or public speaking anxiety.

Research has also found that virtual reality (VR) therapy can also be an effective way to treat public speaking anxiety. One analysis found that students treated with VR therapy were able to experience positive benefits in as little as a week with between one and 12 sessions of VR therapy. The research also found that VR sessions were effective while being less invasive than in-person treatment sessions.

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If you live with public speaking anxiety that is causing you significant distress, ask your doctor about medication that can help. Short-term medications known as beta-blockers (e.g., propranolol) can be taken prior to a speech or presentation to block the symptoms of anxiety.

Other medications may also be prescribed for longer-term treatment of SAD, including selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). When used in conjunction with therapy, you may find the medication helps to reduce your phobia of public speaking.

In addition to traditional treatment, there are several strategies that you can use to cope with speech anxiety and become better at public speaking in general . Public speaking is like any activity—better preparation equals better performance. Being better prepared will boost your confidence and make it easier to concentrate on delivering your message.

Even if you have SAD, with proper treatment and time invested in preparation, you can deliver a successful speech or presentation.

Pre-Performance Planning

Taking some steps to plan before you give a speech can help you better control feelings of anxiety. Before you give a speech or public performance:

• Choose a topic that interests you . If you are able, choose a topic that you are excited about. If you are not able to choose the topic, try using an approach to the topic that you find interesting. For example, you could tell a personal story that relates to the topic as a way to introduce your speech. This will ensure that you are engaged in your topic and motivated to research and prepare. When you present, others will feel your enthusiasm and be interested in what you have to say.
• Become familiar with the venue . Ideally, visit the conference room, classroom, auditorium, or banquet hall where you will be presenting before you give your speech. If possible, try practicing at least once in the environment that you will be speaking in. Being familiar with the venue and knowing where needed audio-visual components are ahead of time will mean one less thing to worry about at the time of your speech.
• Ask for accommodations . Accommodations are changes to your work environment that help you to manage your anxiety. This might mean asking for a podium, having a pitcher of ice water handy, bringing in audiovisual equipment, or even choosing to stay seated if appropriate. If you have been diagnosed with an anxiety disorder such as social anxiety disorder (SAD), you may be eligible for these through the Americans with Disabilities Act (ADA).
• Don’t script it . Have you ever sat through a speech where someone read from a prepared script word for word? You probably don’t recall much of what was said. Instead, prepare a list of key points on paper or notecards that you can refer to.
• Develop a routine . Put together a routine for managing anxiety on the day of a speech or presentation. This routine should help to put you in the proper frame of mind and allow you to maintain a relaxed state. An example might be exercising or practicing meditation on the morning of a speech.

Practice and Visualization

Even people who are comfortable speaking in public rehearse their speeches many times to get them right. Practicing your speech 10, 20, or even 30 times will give you confidence in your ability to deliver.

If your talk has a time limit, time yourself during practice runs and adjust your content as needed to fit within the time that you have. Lots of practice will help boost your self-confidence .

• Prepare for difficult questions . Before your presentation, try to anticipate hard questions and critical comments that might arise, and prepare responses ahead of time. Deal with a difficult audience member by paying them a compliment or finding something that you can agree on. Say something like, “Thanks for that important question” or “I really appreciate your comment.” Convey that you are open-minded and relaxed. If you don’t know how to answer the question, say you will look into it.
• Get some perspective . During a practice run, speak in front of a mirror or record yourself on a smartphone. Make note of how you appear and identify any nervous habits to avoid. This step is best done after you have received therapy or medication to manage your anxiety.
• Imagine yourself succeeding . Did you know your brain can’t tell the difference between an imagined activity and a real one? That is why elite athletes use visualization to improve athletic performance. As you practice your speech (remember 10, 20, or even 30 times!), imagine yourself wowing the audience with your amazing oratorical skills. Over time, what you imagine will be translated into what you are capable of.
• Learn to accept some anxiety . Even professional performers experience a bit of nervous excitement before a performance—in fact, most believe that a little anxiety actually makes you a better speaker. Learn to accept that you will always be a little anxious about giving a speech, but that it is normal and common to feel this way.

Setting Goals

Instead of trying to just scrape by, make it a personal goal to become an excellent public speaker. With proper treatment and lots of practice, you can become good at speaking in public. You might even end up enjoying it!

Put things into perspective. If you find that public speaking isn’t one of your strengths, remember that it is only one aspect of your life. We all have strengths in different areas. Instead, make it a goal simply to be more comfortable in front of an audience, so that public speaking anxiety doesn’t prevent you from achieving other goals in life.

A Word From Verywell

In the end, preparing well for a speech or presentation gives you confidence that you have done everything possible to succeed. Give yourself the tools and the ability to succeed, and be sure to include strategies for managing anxiety. These public-speaking tips should be used to complement traditional treatment methods for SAD, such as therapy and medication.

Crome E, Baillie A. Mild to severe social fears: Ranking types of feared social situations using item response theory . J Anxiety Disord . 2014;28(5):471-479. doi:10.1016/j.janxdis.2014.05.002

Pull CB. Current status of knowledge on public-speaking anxiety . Curr Opin Psychiatry. 2012;25(1):32-8. doi:10.1097/YCO.0b013e32834e06dc

Goldstein DS. Adrenal responses to stress . Cell Mol Neurobiol. 2010;30(8):1433-40. doi:10.1007/s10571-010-9606-9

Anderson PL, Zimand E, Hodges LF, Rothbaum BO. Cognitive behavioral therapy for public-speaking anxiety using virtual reality for exposure . Depress Anxiety. 2005;22(3):156-8. doi:10.1002/da.20090

Hinojo-Lucena FJ, Aznar-Díaz I, Cáceres-Reche MP, Trujillo-Torres JM, Romero-Rodríguez JM. Virtual reality treatment for public speaking anxiety in students. advancements and results in personalized medicine .  J Pers Med . 2020;10(1):14. doi:10.3390/jpm10010014

Steenen SA, van Wijk AJ, van der Heijden GJ, van Westrhenen R, de Lange J, de Jongh A. Propranolol for the treatment of anxiety disorders: Systematic review and meta-analysis . J Psychopharmacol (Oxford). 2016;30(2):128-39. doi:10.1177/0269881115612236

By Arlin Cuncic, MA Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

Understanding And Overcoming Public Speaking Anxiety

Most of us might experience what is commonly known as stage fright or speaking anxiety, nervousness and stress experienced around speaking situations in front of audience members. Even for experienced speakers, this can be a normal response to pressurized situations in which we are the focus of attention—such as we might encounter in front of an audience. For some people, though, the fear of public speaking and nervous energy can be much more severe, and can be a sign of an anxiety disorder. 

Speaking anxiety is considered by many to be a common but challenging form of social anxiety disorder that can produce serious symptoms, and can possibly impact an individual’s social life, career, and emotional and physical well-being. 

In this article, we’ll explore what speaking anxiety is, common symptoms of it, and outline several tips for managing it.

Identifying public speaking anxiety: Definition, causes, and symptoms

According to the American Psychological Association,  public speaking anxiety  is the “fear of giving a speech or presentation in public because of the expectation of being negatively evaluated or humiliated by others”. 

Often associated with a lack of self-confidence, the disorder is generally marked by severe worry and nervousness, in addition to several physical symptoms. The fear can be felt by many, whether they are in the middle of a speech or whether they are planning to speak at a future point. They may also generally fear contact with others in informal settings.

Public speaking anxiety can be a common condition, with an with an  estimated prevalence of 15-30%  among the general population.

Public speaking anxiety is considered by many to be a form of social anxiety disorder (SAD). The Diagnostic and Statistical Manual of Mental Disorder (DSM-V) includes a  performance specifier that allows a SAD diagnosis to relate specifically to anxiety surrounding public speaking or performing. For some extreme forms of this mental health condition, a medical professional may prescribe medication that can help overcome severe symptoms—although for most people this won’t be necessary.

The symptoms of performance-type social anxiety can include:

• Worry or fear surrounding public speaking opportunities or performing, even in front of friendly faces
• Avoiding situations in which public speaking or performing may be necessary
• Shaky voice, especially when one has to speak in public
• Stomach pain or gastrointestinal discomfort
• Rapid breathing

There are several strategies for addressing the symptoms of this and feeling more confident with your oratory skills, whether you need to use them at work, in formal social settings or simply in front of friends. 

The following are several strategies you can employ to address the fear of public speaking and manage your fear when it arises.

While the primary concern for those who experience speaking anxiety might typically be the fear of judgment or embarrassment when speaking publicly, there can be other causes contributing to distress. To figure out how to address this, it can help to understand potential contributing factors—as well as how others may be dealing with it on their own. 

First, it can be helpful to determine where the fear came from in the first place. Here are some  common sources of public speaking anxiety :

• Negative past experiences with public speaking
• Lack of preparedness
• Low self-esteem (this possible cause can cause feelings of overwhelm if one has to give a speech) 
• Inexperience with public speaking 
• Unfamiliar subject matter
• Newness of environment
• Fear of rejection (such as from an audience) 

Practice deep breathing

Public speaking anxiety might often be accompanied by feelings of stress, and also often affects physical factors such as increased speed of heart rate, tension, and rapid breathing. If you’re dealing with speaking anxiety and want to calm your nerves before a public speaking event, it can be helpful to practice deep breathing exercises. Deep breathing is considered by many to be a widely utilized technique  that can help bring your nervous system out of fight-or-flight mode, relax your body, and quiet your mind. Many find it to be one of the most convenient ways to manage symptoms, as many can do it anywhere as needed. 

To practice deep breathing prior to speaking, consider using a method called box breathing: breathe in for a four count, hold for a four-count, breathe out for a four count and hold again for a four count. You can repeat this process three to four times, possibly incorporating it with other relaxation techniques. It can also help to be mindful of your breathing as you’re presenting, which can help you steady your voice and calm your nerves.  

Practice visualization

When we experience nervousness, we can sometimes focus on negative thoughts and worst-case scenarios, despite the reality of the situation. You can work to avoid this by practicing positive visualization—such as imagining friendly faces in the crowd or you acing the main content of your speech. Positive thinking can be an effective technique for managing performance anxiety. 

Visualization is generally regarded as a research-backed method of addressing speaking anxiety that involves imagining the way a successful scenario will progress in detail. 

Having a clear idea of how your presentation will go, even in your mind’s eye, can help you gain confidence and make you feel more comfortable with the task at hand.

Understand your subject matter 

The fear of speaking in front of others can be related to potential embarrassment that may occur if we make a mistake. To reduce the risk of this possibility, it can help to develop a solid understanding of the material you’ll be presenting or performing and visualize success. For example, if you’re presenting your department’s sales numbers at work, familiarizing yourself with the important points and going over them multiple times can help you better retain the information and feel more comfortable as you give the presentation. 

Set yourself up for success

Doing small things to prepare for a speech or performance can make a big difference in helping to alleviate public speaking anxiety. If possible, you may want to familiarize yourself with the location in which you’ll be speaking. It can also help to ensure any technology or other media you’ll be setting up is functional. For example, if you’re using visual aids or a PowerPoint deck, you might make sure it is being projected properly, the computer is charged and that you can easily navigate the slides as you present.

You might even conduct run-throughs of the presentation for your speaking experience. You can practice walking the exact route you’ll take to the podium, setting up any necessary materials, and then presenting the information within the time limit. Knowing how you’ll arrive, what the environment looks like and where exactly you’ll be speaking can set you up for success and help you feel more comfortable in the moment.

Practicing your presentation or performance is thought to be a key factor in reducing your fear of public speaking. You can use your  practice time  to recognize areas in which you may need improvement and those in which you excel as a speaker. 

For example, you might realize that you start rushing through your points instead of taking your time so that your audience can take in the information you’re presenting. Allowing yourself the chance to practice can help you get rid of any filler words that may come out during a presentation and make sure all your points are clear to keep the audience’s interest. Additionally, a practice run can help you to know when it is okay to pause for effect, take some deep breaths, or work effective body language such as points of eye contact into your presentation. 

It may also be helpful to practice speaking in smaller social situations, in front of someone you trust, or even a group of several familiar people. Research suggests that practicing in front of an audience of supportive, friendly faces can improve your performance—and that the larger the mock audience is, the better the potential results may be. 

To do this, you can go through the process exactly like you would if they were real audience. Once you’re done, you can ask them for feedback on the strengths and weaknesses of your presentation. They may have insights you hadn’t considered and tips you can implement prior to presenting, as well as make you feel confident and relaxed about your material. 

Self-care leading up to the moment you’re speaking in public can go a long way in helping you reduce nervousness. Regular physical activity is generally considered to be one proven strategy for reducing social anxiety symptoms . Exercise can help to release stress and boost your mood. If you’re giving a big presentation or speech, it may be helpful to go for a walk or do some mild cardio in the morning. 

Additionally, eating a healthy diet and drinking enough water can also help promote a sense of well-being and calm. You may choose to be mindful of your consumption of caffeinated beverages, as caffeine may worsen anxiety. 

How online therapy can help

If you experience anxiety when you need to speak in front of other people and want additional support for your communication apprehension, it can help to talk to a licensed mental health professional. According to the American Psychiatric Association, a therapist can work with you to find effective ways to manage public speaking anxiety and feel more confident performing in front of others.

Is Online Therapy Effective?

Studies suggest that online therapy can help individuals who experience anxiety related to presenting or performing in public. In a study of 127 participants with social anxiety disorder, researchers found that online cognitive behavioral therapy was effective in treating the fear of public speaking , with positive outcomes that were sustained for a year post-treatment. The study also noted the increased convenience that can often be experienced by those who use online therapy platforms. 

Online therapy is regarded by many as a flexible and comfortable way of connecting with a licensed therapist to work through symptoms of social anxiety disorder or related mental disorders. With online therapy through  BetterHelp , you can participate in therapy remotely, which can be helpful if speaking anxiety makes connecting in person less desirable. 

BetterHelp works with thousands of mental health professionals—who have a variety of specialties—so you may be able to work with someone who can address your specific concerns about social anxiety.

Therapist reviews

“I had the pleasure of working with Ann for a few months, and she helped me so much with managing my social anxiety. She was always so positive and encouraging and helped me see all the good things about myself, which helped my self-confidence so much. I've been using all the tools and wisdom she gave me and have been able to manage my anxiety better now than ever before. Thank you Ann for helping me feel better!”

Brian has helped me immensely in the 5 months since I joined BetterHelp. I have noticed a change in my attitude, confidence, and communication skills as a result of our sessions. I feel like he is constantly giving me the tools I need to improve my overall well-being and personal contentment.”

If you are experiencing performance-type social anxiety disorder or feel nervous about public speaking, you may consider trying some of the tips detailed above—such as practicing with someone you trust, incorporating deep breathing techniques and visualizing positive thoughts and outcomes. 

If you’re considering seeking additional support with social anxiety disorder, online therapy can help. With the right support, you can work through anxiety symptoms, further develop your oratory skills and feel more confidence speaking in a variety of forums.  

Studies suggest that online therapy can help individuals who experience nervousness related to presenting or speaking in public. In a study of 127 participants with social anxiety disorder, researchers found that online cognitive behavioral therapy was effective in treating the fear of public speaking , with positive outcomes that were sustained for a year post-treatment. The study also noted the increased convenience that can often be experienced by those who use online therapy platforms.

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Overcome your public speaking anxiety with these 10 tips

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What’s public speaking anxiety?

10 symptoms of public speaking anxiety, 10 common public speaking stressors, how to overcome public speaking anxiety: 10 tips, diagnosing and treating public speaking anxiety, speak with confidence.

Your opinion and expertise matter, so it can be frustrating when public speaking nerves leave you speechless. Maybe your heart races and you trip over your words, or you spend most of your presentation hoping no one asks questions. Fear not. Public speaking anxiety is a common experience that impacts even the most confident people — and it’s manageable.

The intense nerves associated with public speaking aren’t reserved for being on stage in front of a large audience. Discomfort might occur during small team presentations , a sales pitch with a client, or group brainstorming sessions . The stress may be so potent that you avoid important opportunities to showcase your expertise and advance your career. 

But identifying triggers and understanding your physiological response will help you overcome your anxiety. With practice and support, you’ll fearlessly share your important thoughts and opinions with others. 

Public speaking anxiety, or glossophobia, is the most common subset of social anxiety, affecting about 3–5% of the general population and 80% of people with social phobias . Those with glossophobia feel anxiety symptoms , like a racing heartbeat and stressful thoughts, when sharing ideas or asking questions in front of others. And those who experience public speaking anxiety often feel more general performance anxiety during activities like striking up a conversation with a stranger or eating in public.

But why does public speaking cause anxiety? According to an article by the Harvard Business Review, our ancestors perceived being watched as a predatory threat , so our brains evolved to have a fight-or-flight response . This is the body’s physiological response to danger, activating the nervous system to encourage us to return to safety.

While public speaking doesn’t present real physical dangers, social anxiety can trigger your stress response . Worrying about people judging you, making a mistake , or messing up an important professional opportunity are visceral fears that send messages to the brain to seek protection. 

In some cases, an acute fear can be motivating . Worrying about underperforming during a client presentation or making the right first impression at a face-to-face networking event could compel you to practice and perfect your speech. 

But a chronic and debilitating fear of public speaking can disrupt your career. You may become avoidant and miss important opportunities to show off your expertise, establish your personal brand , and achieve professional development goals . 

Publi c speaking anxiety is so all-encompassing you may not be conscientious of all the ways this type of stress affects the body. Acute anxiety symptoms are widespread and vary between people , but here are 10 common signs to be aware of:

Increased heart rate

Lack of concentration 

Avoidant behaviors like social isolation

Shortness of breath

Panic attacks

Intrusive thoughts

Shaky hands and legs

While you might associate public speaking anxiety with delivering a Ted Talk or corporate event presentation, plenty of everyday situations can trigger your fear of performing. Here are 10 common stressors of public speaking anxiety: 

Meeting new colleagues or coworkers

Job interviews

Sharing ideas in a brainstorming session

Giving a small presentation

Training new coworkers

Debriefing your team or managers on an ongoing project

Offering your opinion during a virtual meeting

Delivering an elevator pitch

Participating in a board meeting

Offering someone constructive criticism

Like any other challenge, thoughtful practice, care, and patience will help you approach public speaking confidently. Here are 10 tips for public speaking anxiety sufferers looking to improve.

1. Don’t expect perfection

Perfection is an unrealistic expectation that distracts from your good work and amplifies your anxiety. Instead of aiming for perfection , celebrate your improvements and seek out continuous learning opportunities . Every chance to speak in front of others is a chance to learn and grow — even if it means a few awkward pauses or stumbling over your words occasionally. 

2. Be yourself

While keeping your body language and humor professional, be your most authentic self and stick with what feels comfortable. Imitating others’ speaking styles could make you overthink each gesture or appear unnatural and insincere. And the more you step into your authenticity at work , the more comfortable you’ll feel being yourself in every area of your life. 

3. Remember your purpose

Whether delivering a presentation or making a sale, you’re speaking in public for a reason. Think about why you’re there — be it to share your experience or teach others — and focus on this core purpose. Doing so might get you out of your head and into the situation at hand so you can concentrate less on your anxiety symptoms and more on accomplishing your task.

4. Prepare and practice

The best way to feel comfortable speaking in front of others is to practice. Speech anxiety often focuses on the unknown, like audience questions or complex presentation materials. But subject-matter-familiarity quiets some of these questions and offers answers. 

You can jot down and prepare for questions you expect or memorize your materials so they feel less overwhelming. And p racticing your delivery and body language can take away the shock of talking to a group because you have less to worry about. 

5. Let your coworkers know

Consider informing coworkers and managers about your stage fright so they know to support you. They might make adjustments like offering you additional notice regarding presentations they’d like you to make or taking your questions last in a meeting so you have more time to calm your nerves. And you can also ask team members for feedback and encouragement on your public speaking skills . 

6. Visualize success

Use visualization , positive self-talk , and other manifestation methods to picture yourself confidently speaking in public. These positive projections can become a self-fulfilling prophecy as you do what’s necessary to make your vision a reality. You could also try anxiety journaling to shake negative automatic thoughts and track your positive thinking progress. 

7. Make eye contact

If you fear public speaking, you may instinctively avoid eye contact because it feels intimate or intimidating. But chances are everyone wants to encourage you, and you can feed off the room’s energy by looking your audience in the eye. If you see heads nodding and people paying attention, you may gain the confidence boost you need to continue nerves-free. 

8. Pose for success

Standing i n power poses (body postures expressing strength and assertiveness ) signals to audience members that you’re confident and comfortable. And embracing these postures can make you feel that way, too. For in-person speaking, try keeping your feet hip-distance and your shoulders back. And if you’re on a virtual call and have the option to stand, you can still carry yourself confidently to boost your own self-esteem. If you must sit, you can still hold your head high and posture straight. 

9. Create a plan

Feel in charge of your public speaking journey by creating an improvement plan. Start by outlining small objectives, like starting two conversations with colleagues each week or contributing an idea at a team meeting. Then, define larger goals further down your improvement timeline, like leading a brainstorming session or training a new coworker. You could also work with a career coach t o build the right plan for you and track your success.

10. Take a class

Structured learning might be the best way to reduce your public speaking anxiety and gain practice. Try asking your employer whether they subsidize professional development opportunities like a public speaking course or mentorship programs . Or invest in yourself by signing up for an after-hours class with a friend so you can hold each other accountable . 

According to the Diagnostic and Statistical Manual of Mental Disorders, public speaking anxiety is classified as a social anxiety disorder that causes symptoms like intense distress and panic attacks. While it’s common to feel nervous in social situations, a mental health professional might diagnose someone with public speaking anxiety if that person experiences symptoms that affect their day-to-day health, like missing out on job opportunities or having to leave a meeting due to nerves.

While social anxiety may feel overwhelming, the good news is that it’s treatable. The first step is finding a diagnosis. Treatment generally begins by identifying the root cause and any related medical conditions to ensure a larger issue isn’t causing your symptoms . Then, you’ll work with your mental health professional to determine the best treatment plan. Common remedies include psychotherapy, medication, or both. In some circumstances, you may also seek the help of a support group or work with a life coach to build an action plan . 

What you have to say matters, and you deserve to feel confident and comfortable when expressing yourself. While public speaking anxiety might quiet your voice, it doesn’t have to define your professional future. 

Now that you have some public speaking tips for anxiety, it’s time to start working toward easing your symptoms. Depending on the severity of your nerves, consider consulting with a mental health professional, career coach, or support group. From there, you can build an appropriate plan and begin speaking — one small speech at a time — with newfound confidence.

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Speaking up for yourself is important — 11 steps to get it right

How to talk to your boss about mental health, let’s sit down and chat, self-advocacy: improve your life by speaking up, fear of public speaking overcome it with these 7 tips, the 11 tips that will improve your public speaking skills, the importance of good speech: 5 tips to be more articulate, 6 presentation skills and how to improve them, character references: 4 tips for a successful recommendation letter, learn how to stay positive with these 15 tips, be brave even if you aren't yet (9 ways to conquer your fears), 8 tips to improve your public speaking skills, how to not be nervous for a presentation — 13 tips that work (really), what is analysis paralysis meaning and 9 tips to overcome it, how to give a good presentation that captivates any audience, how the spotlight effect influences your experience of the world, power poses: how to feel more confident with body language, stay connected with betterup, get our newsletter, event invites, plus product insights and research..

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University Counseling Service

30 ways to manage speaking anxiety, initial considerations.

Glossophobia – the fear of public speaking

It is the single most common phobia (fear)

Approximately 75% of people experience this

You are not alone in your fear

You cannot eliminate your fear–but you CAN manage and reduce it. 

Thirty ways to manage public speaking anxiety

Getting ready .

Select a topic of interest to you

Prepare carefully–know your material

Practice–rehearse your talk with a friend

Know your audience

Challenge negative thinking–make 3 x 5 cards of positive thoughts or have friends write out inspirational thoughts for you.

Expect positive reactions–expect success!

Know the room–if unfamiliar, visit your speaking space before you talk.

Employ aerobic exercise strategies–daily aerobic exercise can cut anxiety by 50%.

Eat for success–foods containing tryptophan (dairy products, turkey, salmon) and complex carbohydrates tend to calm the body. Eliminate caffeine, sweets, and empty calories.

Sleep for success–know and get the number of hours of sleep you need for optimal performance. 

The Day of the Presentation 

11.   Eat several hours before the talk–not immediately before 

12.  Dress for success–your success! Dress comfortably and appropriately for the situation. Look your best

13.  Challenge negative thinking–Continue positive thinking

14.  If you need to, express your fears to a friend 

15.  Review 3 x 5 cards of inspirational thoughts

16.  Practice your talk one last time

17.  Go to the room early to ready equipment and your podium.

18.  Exercise immediately before the talk to reduce adrenalin levels. 

• Employ anxiety reduction techniques
• Aerobic exercise
• Deep muscle relaxation
• Visualization strategies
• Deep, rhythmic breathing (4 hold 7) 

19.  Use the restroom immediately before the talk 

20. Take a glass of water to the talk 

The Presentation: A positive experience stemming from careful preparation! 

21.  Interpret anxiety symptoms as excitement

22. Use the podium to practice grounding strategies. Touch the podium to steady yourself and to remind yourself that you are safely connected to the ground which is firm and steady beneath your feet.

23. Take a security blanket with you–a complete typed version of your talk to only be used as a backup strategy.

24. Use tools to reduce audience attention on you.

• PowerPoint presentation 
• Video film clips
• “Show and tell” objects to pass

25.  Get out of yourself–engage the audience

26.  Look at friendly faces in your audience

27.  Use humor as needed

28.  Use the room’s physical space to your advantage–walk around as appropriate.

29.  Appropriately regulate your voice

• Speak clearly–enunciate
• Open your mouth–do not mumble
• Slow down if necessary
• Lower your voice–speak from your diaphragm
• Project your voice–use energy when you speak
• Use appropriate animation 

Additional Considerations 

Seek out public speaking opportunities to desensitize (reduce) your fear of communication apprehension.

Consider use of anti-anxiety medication

Join Toastmasters International to have a supportive and safe way to practice

public speaking

Gain experience–practice makes perfect. 

• academic skills

Current enrolled students can call University Counseling Service at 319-335-7294 to schedule an appointment. Initial Consultation appointments can also be scheduled online. Students must be in the state of Iowa to attend virtual/Zoom appointments.

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Glossophobia (Fear of Public Speaking)

Causes and How to Overcome Your Fear

Glossophobia, or the fear of public speaking, is the most common phobia among people. The good news is that there are ways to cope and learn to overcome your fear, such as using strategies to calm your nerves, practicing the presentation frequently, and engaging your audience with questions.

Public speaking causes feelings of anxiety in 15% to 30% of the general population, and it can sometimes hinder a person's day-to-day life. This is especially true regarding school- or work-related situations involving speaking in front of others.

This article discusses the symptoms, causes, treatment, and healthy ways to cope with glossophobia.

Mikolette / Getty Images

What Is Glossophobia?

"Glossophobia" is the official term used to define a fear of public speaking. It may sometimes also be referred to as public speaking anxiety.

Phobias are categorized into one of three categories:

• Specific phobia : A fear related to a specific object, like spiders or confined spaces, or a situation, such as flying
• Social phobia : A fear that involves a significant and persistent feeling of social anxiety or performance-based anxiety
• Agoraphobia : A fear of being in situations where escape might be difficult or that help wouldn't be available if things go wrong. This term is most often used to describe a fear of crowded spaces.

Glossophobia is a social phobia that causes more intense feelings than are normal to experience when it comes to public speaking. Instead of just butterflies in their stomach, those with glossophobia can feel extreme distress in situations that involve speaking in public, interacting with new people, or talking in a group.

Symptoms of Glossophobia

People with glossophobia may experience a variety of symptoms depending on the severity of their condition. They may only experience a fear surrounding performance and public speaking, but they may also have other social anxieties.

Symptoms of glossophobia typically include:

• A significant fear or dread of public speaking
• Avoidance of situations that require speaking publicly, either formally in front of an audience or informally via small talk

Those with glossophobia may have other symptoms of social phobia, as well. These may occur before, during, or after a social situation.

Symptoms may include:

• Avoidance of group conversations
• Avoidance of parties
• Avoidance of eating with others
• Worrying about activities like speaking on the phone or in work meetings
• Worrying about doing something embarrassing
• Worrying about blushing or sweating
• Difficulty doing tasks with others watching
• Avoiding eye contact
• Having low self-esteem
• Worrying about being criticized or judged

Those with social phobia are more likely to experience anxiety and depression than the general public.

As with many phobias, glossophobia may also cause a variety of physical symptoms. Panic attacks are also possible and may lead to increased heart rate, chest pain or tightness, and trembling. Other symptoms include:

• Hot flushes
• Feelings of choking
• Feeling short of breath
• Feeling light-headed or faint
• Feelings of pins and needles
• An urgency to go the bathroom
• Ringing sound in the ears
• Upset stomach
• Feeling disorientated

Causes of Glossophobia

A fear of public speaking often begins in adolescence. Social phobias like glossophobia can be caused by a range of factors.

Biological Factors

Glossophobia may be due in part to genetics. Genetics can determine how the brain regulates feelings of anxiety, stress, nervousness, and shyness.

Some people may be born naturally shy, and find social situations difficult to navigate. Most people who have a social phobia have had a shy temperament their whole life.

Learned Behavior

A fear of public speaking can develop after learning the fear from a role model. A child with shy parents who avoid social interactions or speaking in public may be influenced to have the same fear.

A child who witnesses such avoidance may grow up to think speaking in public or socializing with others is upsetting and to be avoided.

Likewise, if a parent overprotects a child who is shy, the child won't have opportunities to become used to situations that involve new people or speaking in public. This can result in a social phobia like glossophobia later in life.

Past Experiences

A life event or past experience that is stressful or upsetting can cause people to associate negative emotions with situations that involve public speaking or interacting with others.

If someone has been criticized or feels humiliated, they may develop a social phobia. If a person is pressured into interacting in a way they are not comfortable with, they may also develop a social phobia.

Those who are bullied are more likely to hide away from others and be afraid of opening themselves up to more criticism by speaking in public.

Since the fear of public speaking is a social phobia, it is typically diagnosed as a nongeneralized type of social anxiety disorder. One study indicated that the fear of public speaking is a common feature of social anxiety disorder, but it may also be present without other signs of social anxiety.

For a person to be diagnosed with social anxiety disorder, a mental health professional will perform a psychological evaluation using criteria in the fifth edition of the American Psychiatric Association's "Diagnostic and Statistical Manual of Mental Disorders" ( DSM-5) .

You may also undergo a physical exam or lab tests to look for any irregularities in physical health, which will often check a person's hormone, vitamin, and blood levels.

Overcoming a Fear of Public Speaking

Dealing with a fear of public speaking isn't easy. Many people feel nervous if they have to deliver a speech in front of an audience, but there are ways to cope.

The American Psychological Association suggests the following tips to cope with nerves when speaking in public:

• Begin your speech or presentation with a discussion question : This gets the audience involved and talking and takes the pressure off you for a while.
• Recognize where your anxious feelings are coming from : Nervousness can be due to excitement. Remember that even if you feel nervous, you can still speak in public without failing.
• If giving a presentation, remember it's about the topic : The people you are speaking to are focusing less on you personally and more on what you're saying.
• Try to make eye contact : You may find that making eye contact with the individuals in the group you are addressing allows you to interact with them, and they may nod or smile as you speak, which can help boost your confidence.
• If giving a formal presentation, rehearse a lot beforehand : It may help to rehearse in the actual space you will be giving a speech. Practicing in front of a group beforehand may help calm your nerves.
• Experiment with different strategies to calm your nerves : Try deep breathing exercises, visualization techniques, or smiling during your presentation (it releases endorphins, which lowers stress). Find out what works for you and then prepare in the same way every time you need to speak in public.

Treating social phobias like glossophobia can be complex, and it may require a number of approaches. Psychological interventions like therapy are known to be effective in the treatment of fear of public speaking.

Treating social phobias involves talk therapies, such as:

• Cognitive behavioral therapy : Also referred to as CBT, this type of psychotherapy (talk therapy) is used to change unhealthy behaviors, particularly those that are related to anxiety, trauma, and depression.
• Exposure therapy : This type of therapy can help a person overcome their avoidance of a certain object or situation by gradually exposing them to their phobia.

Typically, medication is not used in the treatment of phobias. However, a healthcare provider may prescribe medication for people experiencing significant symptoms of anxiety.

These may include:

• Beta-blockers
• Tranquilizers
• Antidepressants

The fear of public speaking is a social phobia and may be caused by several factors, including genetics, learned behavior, and past experiences. It is the most commonly held fear, and people with glossophobia may experience anxiety surrounding either interaction with others, performing in public, or a combination of both. Using coping techniques and treatment involving psychotherapy can help people overcome the fear of public speaking.

Ebrahimi OV, Pallesen S, Kenter RMF, Nordgreen T. Psychological Interventions for the Fear of Public Speaking: A Meta-Analysis.   Front Psychol . 2019;10:488. Published 2019 Mar 15.

Tejwani V, Ha D, Isada C. Observations: Public Speaking Anxiety in Graduate Medical Education--A Matter of Interpersonal and Communication Skills? J Grad Med Educ. 2016 Feb;8(1):111. doi: 10.4300/JGME-D-15-00500.1

American Psychological Association.  Specific phobia.

American Psychological Association. Social Phobia.

National Health Service. Overview - Agoraphobia .

Johns Hopkins Medicine. Social Phobia .

National Health Service. Social anxiety (social phobia) .

National Health Service.  Symptoms - phobias . 

Heeren A, Ceschi G, Valentiner DP, Dethier V, Philippot P.  Assessing public speaking fear with the short form of the Personal Report of Confidence as a Speaker scale: confirmatory factor analyses among a French-speaking community sample.   Neuropsychiatr Dis Treat . 2013;9:609-18. doi:10.2147%2FNDT.S43097

American Psychological Association. How to keep fear of public speaking at bay .

National Health Service.  Overview - Phobias

By Elizabeth Pratt Pratt is a freelance medical and mental health journalist with a master's degree in health communication.

How to Combat Public Speaking Anxiety

Strategies to help you prepare to speak confidently in front of an audience..

Posted February 2, 2023 | Reviewed by Lybi Ma

• What Is Stress?
• Take our Burnout Test
• Find a therapist to overcome stress
• Feelings of excitement will give you the energy necessary to project the slightly bigger-than-life persona you need.
• The mental exercise required to recall an emotion has the added benefit of making you forget your nerves.
• Use deep breathing to various forms of meditation to maintain your calm.

Is stress bad for humans? The popular view is that stress is bad, but neurological research shows a more nuanced view. Low to moderate levels of stress are good for improving memory , attention , task-switching abilities, and psychological health overall. High levels of stress are bad for us in all the ways we hear about, in general.

What about public speakers? Here’s the key for anyone who has to work with an audience: Stress is contagious . We leak our emotions to each other. What sort of stress do we leak to our audiences? Once again, we want medium to low levels of stress, not high levels.

Speakers need to be aware of their emotional states before and during their speeches. A highly stressed-out speaker will induce the wrong kind of stress in the audience. Imagine what that does for communication. If the stress levels are high, we don’t attend as well, we don’t concentrate as well, and we don’t remember as well.

You need to get your stress levels under control as a speaker, not just for you, but for your audience.

But what about the typical speaker’s nerves – that inevitable state of adrenaline-induced jitters? What can a speaker do about those?

Three strategies:

• Redefine the jitters as (positive) excitement and convey that positive energy to the audience
• Work on creating an alternative emotional state
• Calm yourself down

I’ve worked on all three over the years with many clients. Combinations of 1 and 2 are of course possible. The first approach is the easiest to take, for most people. The second is harder and takes longer to become proficient in; the third is perhaps the most appealing and, surprisingly, the least effective. Let’s look at them in a little more detail.

Redefine the jitters. If you can convert your pounding pulse from a scary feeling to a positive one by telling yourself I’m excited! I’m going to do a great job! I’m full of energy! Then you should do so. Those feelings of excitement will give you the energy necessary to project the slightly bigger-than-life persona you need on a big stage.

Create an alternative emotional state. A more sophisticated response to the problem of speaker’s nerves is to create an alternative emotional state in your mind, one that relates to the opening of your speech. If you are telling a touching story, then use a method actor’s technique: remember a time when you felt emotional in that way, using all five senses, and get yourself into that state. If you are all fired up with anger at some injustice, then work that up. And so on. The mental exercise required to recall and install the emotion has the added benefit (if you do it thoroughly enough) of making you forget your nerves as you work yourself into the new state.

This is the best method because it means you, your message, and your audience all meet emotionally, creating the conditions for a most memorable speech. But it is the most difficult method for many people to pull off. It takes time and imaginative work.

Calm yourself down. There are several techniques, from deep breathing to various forms of meditation , which will enable you to maintain calm in the face of pressure.

It’s appealing, at least in the abstract, to think that you could be the speaker who faces that audience of 1500 with a normal pulse, a relaxed manner, and an easy smile on your face.

But don’t be deceived . Your goal should not be to have a normal pulse. The advantage of being in adrenaline mode is that your racing heart and zippy mental state, if not completely out of control, will enable you to think and move a little faster than the audience. You’ll be able to think on your feet better, and that’s a good thing, by and large. You can handle sudden issues that come up with aplomb, and answer questions that the audience has with impressive mental dexterity.

A little adrenaline is a good thing. Calm is overrated in front of an audience. But stressing out the audience is not the goal. When you’re getting ready to speak, prepare your emotional state, and leak good, relevant, appropriate emotions to the crowd.

Nick Morgan, Ph.D. , is president of Public Words Inc., a communications consulting company, and the author of books including Can You Hear Me?: How to Connect with People in a Virtual World.

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To Overcome Your Fear of Public Speaking, Stop Thinking About Yourself

• Sarah Gershman

Tips for before and during your presentation.

Even the most confident speakers find ways to distance themselves from their audience. It’s how our brains are programmed, so how can we overcome it? Human generosity. The key to calming the amygdala and disarming our panic button is to turn the focus away from ourselves — away from whether we will mess up or whether the audience will like us — and toward helping the audience. Showing kindness and generosity to others has been shown to activate the vagus nerve, which has the power to calm the fight-or-flight response. When we are kind to others, we tend to feel calmer and less stressed. The same principle applies in speaking. When we approach speaking with a spirit of generosity, we counteract the sensation of being under attack and we feel less nervous.

Most of us — even those at the top — struggle with public-speaking anxiety. When I ask my clients what makes them nervous, invariably they respond with the same answers:

• Sarah Gershman is an executive speech coach and CEO of Green Room Speakers. She is a professor at the McDonough School of Business at Georgetown University, where she teaches public speaking to leaders from around the globe.

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Therapy options for people with SAD and public speaking anxiety

Your heart begins to pound, your palms grow moist and clammy as you take a nervous peek through the curtains out at the audience, all the while the seconds tick closer to your moment under the spotlight. A deep breath, a clearing of the throat as you think, “How did I end up here and why am I doing this?”

And you’re up. Showtime!

Even celebrities and the most seasoned public speakers can be overcome with a sudden and unexpected case of the jitters when performing or speaking before a crowd. Be it stage, office or classroom, the anxiety that comes with public speaking is a universally shared experience, though for those struggling with social anxiety disorders (SAD), public speaking is an especially daunting, even traumatic, proposition. Wracked by intense self-scrutiny and a nagging notion that people are quietly picking them apart, SAD sufferers often aggressively play down and dismiss their abilities as public speakers 1, 2 , creating a type of self-fulfilling prophecy 3 wherein the sufferer actively avoids scenarios involving public speaking, worsening an already acute sense of isolation and contributing to a general social awkwardness 4 .

Indeed, an SAD sufferer’s harsh and often incorrect self-evaluation can ultimately result in a kind of self-sabotage when public speaking is required 5 , resulting in another kind of negative feedback loop and closing off the development of the sufferers’ innate speechmaking potential 6 .

While the body has its own undeniable way of manifesting emotions tied to fear – the sweating, the trembling, the stomach doing somersaults, all understood as the body’s way of processing information more effectively in unfamiliar or stressful situations 7 – it is the emotion-regulating amygdala, deep in the center of the brain, which plays a more defining role in how an individual deals with moments of intense stress.

Studies into the mental processes of those grappling with SAD have indicated that when communication between the amygdala and the ‘higher’ cortical brain – that vast region where thought and action are formed – is compromised the adaptive relationship between the two portions is weakened, allowing emotions to run unregulated 8 . Likewise, when an individual is anticipating having to give a speech, the activity in the emotion-generating amygdala is prolonged and a greater loss of emotional control and a heightened overall sense of ‘threat’ is reported in SAD participants over non-SAD participants 9 .

According to Dr. Alexander Bystritsky , if individuals are interested in controlling prominent symptoms associated with public speaking with medication, they should consult a psychiatrist. For example, the consumption of beta blockers (e.g. Propranolol), one hour before performance can block sympathetic nervous system responses, such as heart palpitation, sweating, etc., while minor tranquilizers (e.g. Xanax) work by reducing tension and by producing calming effects.

As far as psychotherapies are concerned, with Cognitive Behavioral Therapy (CBT), the restructuring of negative thought processes in order to improve SAD sufferers’ reactions to stressful situations 10 has shown tremendous promise. One recent study indicates that exposure not only reduces negative self biases among those suffering with public speaking anxiety but often trains the speaker to learn to shift focus from the self to the audience, allowing a more fluid presentation as well as increased confidence and self efficacy 6 . Similarly, a different study shows that while pre-speech anxiety levels in those with SAD were higher than those without, once participants in either group were actually engaged in public speaking, the anxiety leveled off, providing a treatment strategy for the SAD group centering on controlling pre-speech nervousness through CBT treatment and exposure 11 .

Another recent study compared the efficacy of two brief cognitive-behavioral interventions, traditional CBT and Acceptance-Based Behavior Treatment (ABBT). It was found that both interventions were effective. While CBT was effective in reducing subjective feelings of anxiety, subjects who had received ABBT seemed to demonstrate a newfound confidence and ease with speechmaking, scoring higher on observer-rated evaluations during presentations. Apparently, with traditional CBT, the focus on rewiring thought patterns in preparation for a public speaking engagement can take up valuable prep time and memory that would otherwise be put toward the substance of the speech itself. In contrast, ABBT may free more cognitive resources since it stresses acceptance of one’s thoughts and feelings 12 .

Indeed, the relatively recent appearance of “third” wave therapies, which integrate mindfulness practice, has proven to be a useful tool in combating fears and anxieties. Mindfulness stresses the idea of becoming aware and accepting both positive and negative thoughts and emotions, rather than trying to change them. In addition, labeling these thoughts and emotions seems to activate areas of the brain that regulate negative emotions, bringing such feelings out into the light and lessening their hold. Recommended tips for reducing speech anxiety involve labeling emotions before each practice, increasing the number of practice sessions, and not letting too much time pass between practices 13 .

1. Clark, D. M., & Wells, A. (1995). A cognitive model of social phobia. In R. Heimberg, M. Liebowitz, D. A. Hope, & F. R. Schneier (Eds.), Social phobia: Diagnosis, assessment and treatment (pp. 69 – 93). New York, NY: Guilford Press.

2. Rapee, R. M., & Heimberg, R. G. (1997). A cognitive-behavioral model of anxiety in social phobia. Behaviour Research and Therapy, 35 , 741 – 756. http://dx.doi.org/10.1016/S0005-7967(97)00022-3

3. Curtis, R. C., & Miller, K. (1986). Believing another likes or dislikes you: Behaviors making the beliefs come true. Journal of Personality and Social Psychology , 51 (2),284.

4. Rapee, R. M., & Heimberg, R. G. (1997). A cognitive-behavioral model of anxiety in social phobia. Behaviour Research and Therapy , 35 (8), 741-756.

5. Rowa, K., Paulitzki, J. R., Ierullo, M. D., Chiang, B., Antony, M. M., McCabe, R. E., & Moscovitch, D. A. (2015). A False Sense of Security: Safety behaviors erode objective speech performance in individuals with social anxiety disorder. Behavior Therapy , 46 (3), 304-314. doi:10.1016/j.beth.2014.11.004

6. Cheng, J., Niles, A. N., & Craske, M. G. (2017). Exposure reduces negative bias in self-rated performance in public speaking fearful participants. Journal Of Behavior Therapy & Experimental Psychiatry , 54, 101-107. doi:10.1016/j.jbtep.2016.07.006

7. Durlik, C., Brown, G., & Tsakiris, M. (2014). Enhanced interoceptive awareness during anticipation of public speaking is associated with fear of negative evaluation. Cognition & Emotion , 28 (3), 530-540. doi:10.1080/02699931.2013.832654

8. Cremers, H. R., Veer, I. M., Spinhoven, P., Rombouts, S. B., Yarkoni, T., Wager, T. D., & Roelofs, K. (2015). Altered cortical-amygdala coupling in social anxiety disorder during the anticipation of giving a public speech. Psychological Medicine, 45 (7), 1521-1529. doi:10.1017/S0033291714002657

9. Davies, C. D., Young, K., Torre, J. B., Burklund, L. J., Goldin, P. R., Brown, L. A., & … Craske, M. G. (2017). Altered time course of amygdala activation during speech anticipation in social anxiety disorder. Journal Of Affective Disorders, 209 , 23-29. doi:10.1016/j.jad.2016.11.014

10. Goldin, P. R., Ziv, M., Jazaieri, H., Hahn, K., Heimberg, R., & Gross, J. J. (2013). Impact of Cognitive-Behavioral Therapy for social anxiety disorder on the neural dynamics of cognitive reappraisal of negative self-beliefs. JAMA Psychiatry , 70 (10), 1048–1056. http://doi.org/10.1001/jamapsychiatry.2013.234

11. Morrison, A. S., Brozovich, F. A., Lee, I. A., Jazaieri, H., Goldin, P. R., Heimberg, R. G., & Gross, J. J. (2016). Anxiety trajectories in response to a speech task in social anxiety disorder: Evidence from a randomized controlled trial of CBT. Journal Of Anxiety Disorders, 38 , 21-30. doi:10.1016/j.janxdis.2015.12.006

12. Glassman, L. H., Forman, E. M., Herbert, J. D., Bradley, L. E., Foster, E. E., Izzetoglu, M., & Ruocco, A. C. (2016). The Effects of a brief Acceptance-Based Behavioral Treatment versus traditional Cognitive-Behavioral Treatment for public speaking anxiety. Behavior Modification, 40 (5), 748-776. doi:10.1177/0145445516629939

13. Niles, A. N. (2015). How to conquer your fears and anxiety by labeling your emotions. Anxiety.org Retrieved from https://www.anxiety.org/fear-public-speaking-labeling-emotions-tips

Cinzia Cott ù  Di Roccaforte earned a Doctoral Degree in Clinical Psychology from Alliant International University Los Angeles in 2019. She received a Bachelor of Arts in psychology from UCLA in 2011 and her Master of Arts in clinical psychology with emphasis in Marriage & Family Therapy from Pepperdine University in 2014. Dr. Roccaforte has been working with  Dr. Alexander Bystritsky  at the UCLA Anxiety Disorders Program. Dr. Roccaforte and Dr. Bystritsky also collaborated writing articles for Anxiety.org.

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Public Speaking Anxiety Therapy

Public speaking fear treatment will help you overcome your fears, reduce anticipatory anxiety, and become an effective public speaker. Overcoming public speaking anxiety is possible with the right approach and some hard work. Public speaking fear therapy is therefore a cornerstone service in my practice.

Overcoming Public Speaking Anxiety

Public speaking anxiety is more common than you may think. So is overcoming it. I can help. Public speaking anxiety therapy is an intensive specialty service designed to help you:

Overcome anticipatory anxiety

You may obsess about the speech engagements for days or weeks before it happens. We can work to reduce that anxiety significantly with public speaking anxiety treatment that will lower your obsessive fears.

Improve mental preparation

There are ways to transform your preparation for the event so that your confidence improves and there is a lower chance of anxiety that day. Public speaking anxiety therapy helps with this preparation.

Nail the speech itself

When the time arrives, be ready to meet it with confidence and much less anxiety than you expected.  Yes, we can get to this point with proven public speaking anxiety therapy techniques.

More About Public Speaking Anxiety Therapy

Contact me about public speaking anxiety therapy.

More about Public Speaking Fear Treatment

Public speaking anxiety therapy is specialty service to help you overcome speech anxiety.

What is Speech Anxiety

These fears almost always have one of two causes, each of which has several component parts., 1. self-consciousness and public speaking fear.

The first set of reasons revolves around self-consciousness when being in front of a group.  Those who are in this category may not have trouble being in front of smaller groups or talking to unfamiliar people in social situations, but when the group size increases fear rises as well. 

Some people in this category develop anxiety about their movements, tone of voice, and facial expressions.  Others feel an overwhelming sense of being judged, perhaps about the quality of their speech or maybe about whether they are being perceived as “qualified” somehow.

2. Self-Consciousness from a Bad Experience

In some cases, those with self-consciousness etiology to their speech anxiety can remember a specific time when something went wrong or they faced a particular challenge when in front of a group.  In other words, for these people, public speaking anxiety comes from an actual event where they were embarrassed in front of a crowd somehow.  Now, they have an exaggerated and irrational fear of something like that, or at least something that causes that feeling to happen again.

In other cases, the self-consciousness has no clear cause, but the person may be predisposed to feeling self-consciousness.  A subgroup of this category is those who are experiencing a transition in life – maybe they are in a new and more important professional position, or maybe they just graduated college and are entering the workforce.  These transitions can sometimes magnify self-consciousness and, of course, bring on public speaking anxiety in turn.

3. General Confidence Issues and Public Speaking Anxiety

For some, the fear relates to more general issues with confidence.  Those in this category may be able to remember real challenges they faced with prior public speaking engagements, or they may report that confidence in social situations has been a challenge for a long time.  They are not as focused on how they are coming across as they are focused on whether they are talented enough to keep the audience’s attention.

There is actually a third type, which, although rare, can happen especially in early adulthood or when a person has not had to speak in front of others for a long time.

4. Other Reasons

For some people, the reason for speech anxiety is less clear.  Sometimes, the first time they experience anxiety and even panic it is completely unexpected.  They feel prepared and ready but still, anxiety hits.  Often a feeling of being unprepared lies just under the surface, or maybe subtle cues (sometimes imagined) about the threat posed by the audience suddenly hit.  One way or another the person is baffled by their anxiety response.

No matter the reason, public speaking anxiety treatment can help!

How to Overcome the Anxiety

Overcoming public speaking anxiety through therapy.

So how effective public speaking anxiety treatment? The good news is that many of the public speaking treatment techniques you can use to overcome your fear are simple and easy to learn.  Fear of speaking in public is actually a phobia, meaning that it is at least somewhat irrational.  Your worries are out of proportion to the actual threat the event carries. 

Most of the public speaking fear therapy techniques I use and pass along here have to do with reducing your irrational perceptions and exaggerations of what could go wrong. For example, many people look out at an audience and see a threat, whether they feel that they will be negatively judged, will make a mistake, or will face tough questions or challenges. Public speaking fear treatment reduces these misperceptions. 

Finding Irrational Thoughts

In each case, the expectation is stronger than the actual chance that there will be a problem, but no matter how much you repeat that to yourself the fear still pops up when it is time to speak.  In other words, when the chances are only 1 in 100 of a mistake being made the person with a phobia only hears the “1” and thinks it will be them.

Reducing the fear of public speaking, quite simply, often involves looking at the underlying thoughts that occur before and during the performance to look for exaggerations and irrationality. Some tips for overcoming public speaking anxiety are available from the  Mayo Clinic  and the  University of Pittsburgh .

How I Can Help

How public speaking anxiety treatment works.

For some people, the tips above plus other advice you can find on your own is enough.  This is usually the case when the fear is relatively mild or specific to one event that will pass.  It may also be true if you know exactly why you are anxious and if there is something specific you can do for overcoming public speaking anxiety.

If your anxiety is enough to cause you significant fear that is bothering you a lot (intensity or frequency), you find yourself avoiding doing things that are required or that you would otherwise really want to do, or you feel that the upcoming speech is so important to your work or family life that you have to make sure it goes well, give me or another therapist a call for public speaking anxiety treatment.  You may also want to come in for public speaking anxiety therapy if the symptoms are severe and the cause is a mystery.

Public Speaking Fear Treatment Overview

Public speaking fear therapy is effective and can help people with a wide variety of fears and concerns. It can also make you a better public speaker because we will work on techniques to help you communicate effectively and come across as confident and secure. Our work together may be weekly or more often, depending on the urgency of your need for public speaking fear treatment. For example, suppose you have a business function, wedding, or presentation coming up that is causing you significant anticipatory anxiety. In that case, we can meet more often for more intensive public speaking anxiety treatment at first to get you ready for it.

More About Public Speaking Anxiety From My Blog

Speech anxiety treatment.

by Dr. Alan Jacobson | Feb 14, 2024 | Public Speaking Fear , Therapy Specialties

One focus of my practice is speech anxiety treatment. This type of anxiety, also known as public speech phobia, can be a challenging issue for many people for many reasons. Knowing the reasons for speech anxiety is not always necessary, but it can help guide...

ERP: Exposure and Response Prevention Therapy

by Dr. Alan Jacobson | Dec 10, 2023 | Fear of Flying Services , Public Speaking Fear , Therapy Approaches , Types of Therapy

ERP, or Exposure and Response Prevention therapy, is a type of cognitive-behavioral therapy (CBT) commonly used to treat anxiety disorders, particularly obsessive-compulsive disorder (OCD). In ERP therapy, you are gradually exposed to feared situations or thoughts...

Presentation Anxiety

by Dr. Alan Jacobson | Aug 28, 2023 | Public Speaking Fear

Presentation anxiety is a common psychological phenomenon where individuals experience nervousness, fear, and unease when speaking or presenting in front of an audience. It can affect people of all ages and backgrounds and is considered a natural response to the fear...

Fear of Public Speaking Therapy Process

by Dr. Alan Jacobson | Jun 30, 2023 | Public Speaking Fear

The fear of public speaking therapy process is well-established, effective, and clear. I offer this service as a specialty with an optional 24/7 component. This can give you the support and guidance you need precisely when needed. Therapy for public speaking anxiety...

Public Speaking Fear Therapy Example 1

The following is a fictional example of public speaking anxiety therapy . Of course, all clients are different, and this example is designed to give a general idea of what public speaking fear therapy would be like, even though your own therapy might be different.

Jim came looking for public speaking fear treatment because he had to give a weekly seminar at his work in front of anywhere from 5-20 people. He knows he is well-regarded at work, and is confident in his job performance, but he still has been experiencing these fears for some time. His anxiety manifests in both physical symptoms, such as shortness of breath and rapid heartbeat, plus psychological symptoms, such as anticipatory anxiety and extreme self-consciousness.

Public Speaking Anxiety Therapy Initial Steps

We start by working to identify the specific aspects that make Jim anxious. For him, it is a fear of being judged or making mistakes. We start to challenge those fears with reality – does he have any evidence that people are actually judging him harshly or unfairly, or that he’s prone to making mistakes? These types of challenges to his irrational and exaggerated thoughts will become a cornerstone of our work together.

We also instituted a plan by which he will practice a little more when in front of others. Practice is key to building confidence. He had realized that, as opposed to when he was in college and could basically talk off the cuff, the high-level professional atmosphere puts more pressure in place, and he might do well to become more familiar with his material.

Finally, we worked on having him imagine himself giving a successful and well-received speech. Visualization helped reframe his mindset and created positive associations.

Public Speaking Fear Treatment in the Moment

While we worked on all of the above to try to reduce the intensity of Jim’s anticipatory anxiety and make sure he was well-prepared and more confident, we also worked on ways he could make the actual experience better. Jim worked to learn effective deep breathing exercises that can help calm his nerves, focusing on slow, deep breaths to regulate his anxiety.

He also followed on the CBT techniques noted above by challenging negative thoughts he had right before and even during his engagement. Looking for irrational and exaggerated thoughts that are the cornerstone of public speaking anxiety therapy and labeling them as such was key.  He reminded himself of his strengths and past successes. He replaced thoughts like “I’ll mess up” with “I am well-prepared, and I can do this.”

Finally, he learned that instead of worrying about how he is perceived, he would shift his focus to the message he wanted to convey. Concentrating on providing value to his audience took his mind off of his own performance. These initial steps in public speaking anxiety treatment proved powerful and effective.

Advanced Steps

 As Jim started to experience success with these techniques, he wanted to speed the process and get even closer to overcoming public speaking anxiety. He found ways to work his way up to larger audiences and found that each successful experience built his confidence for more challenging situations. Joining a Toastamsters group helped him gain confidence by knowing that he was presenting well. He started to mix in humor and visual aids that helped him bring even more value to his audience, which, in turn, gave him more confidence.

Public speaking anxiety treatment produces small steps, and this worked well for Jim, continually giving him confidence along the way. With persistence and practice, he built the confidence he needed to become a more effective and comfortable public speaker, successfully overcoming public speaking anxiety.

Public Speaking Anxiety Therapy, Example 2

Here is another example of a client overcoming public speaking anxiety with details about the process . Your journey to overcoming public speaking anxiety will be unique, so this example is given here to give you an idea of how public speaking fear treatment generally works. We will devise a specific plan to address your unique fears and their etiologies. Also, note that this example is sped up – while public speaking anxiety therapy does not take too long. Public speaking fear therapy is usually time-limited and effective, and you will see meaningful and powerful results.

Please feel free to contact me anytime or schedule a consultation to discuss therapy for overcoming public speaking anxiety.

Public Speaking Fear Therapy Techniques

I run an integrated psychological practice , which means that I am trained in a variety of techniques designed to help you get the results you are looking for. We will review the possibilities during our first few sessions and devise a plan that fits your needs. I often use cognitive-behavioral treatment (CBT) as a cornerstone public speaking feat therapy, but we can also borrow from Exposure-response prevention (ERP) where you challenge yourself gradually at a pace you are comfortable with to confront your fears. We can also use some narrative techniques and psychodynamic approaches to understand where your fears originated.

An example is a good way to explain how public speaking fear therapy works. Thus, the following is an overview of fictitious public speaking fear treatment. Your treatment will be individually and uniquely designed, of course, but this example shows the steps and possibilities.

Jenn came to therapy to overcome her fears because her job requires her to speak in front of her team at weekly meetings, with larger public speaking engagements for clients every month. She is knowledgeable and good at her job but has developed speech anxiety, including severe anticipatory stress and anxiety during her talks. Her heart races, and she feels that her voice quivers in a way people can perceive.

She also feels like she cannot get the right words out, especially at the beginning of each talk when she is most anxious. She is frustrated because otherwise, she enjoys her job and feels great in many aspects of her life, but the worries dominate her thoughts. Jenn was very motivated for public speaking anxiety treatment.

Initial Assessment

I explained to Jenn that overcoming public speaking anxiety was very possible. Together, we noticed the irrational and exaggerated thoughts were causing much of her anxiety before and during her public speaking experiences. We also discussed how her physical symptoms added to the anxiety, making her self-aware and concerned. Jenn said she experienced some relief just from hearing all of that. She said the analysis and understanding helped her develop optimism about her public speaking fear treatment.

Overcoming Public Speaking Anxiety, First Steps

After I explained the different possible approaches to Jenn, we decided to go with one of the most proven and powerful techniques, cognitive-behavioral therapy (CBT). CBT will help identify and challenge her negative thoughts and beliefs contributing to her fear and anxiety and replace them with more positive and realistic ones. CBT is a cornerstone public speaking fear therapy approach.

The initial a ssessment included discussing, in detail, her specific fears, triggers, and types of situations she finds most difficult. We explored her history and found that the anxiety started soon after she decided that her career would be in marketing and when she got this exciting new job. Before then, she had had very little trouble with public speaking, but most of her opportunities had been back in college five years ago. She said it was confusing because she hadn’t ever had a bad experience with public speaking, so she couldn’t figure out what initially triggered her anxiety.

Overcoming Public Speaking Anxiety Treatment Plan

After we talked about her background and the etiology of her fears, we decided on three goals to help her in overcoming public speaking anxiety:

• Public speaking fear therapy will reduce her anticipatory anxiety, both the frequency and intensity of her worries before these engagements
• Public speaking fear therapy will help her overcome public speaking anxiety during the presentations themselves, with specific strategies to be learned
• Public speaking fear therapy will improve her effectiveness at preparation so that she feels more confident beforehand

These goals will form the basis for our work together.

Psychoeducation 

Before diving into the public speaking anxiety treatment itself, I provided some psychoeducation, explaining the nature of anxiety, the fight-or-flight response, and how it is usually based on some threat – we would need to find out what that threat was! We also discussed the role of negative thinking patterns and how they create exaggeration and irrationality that are not based on actual danger.

I also taught her basic relaxation techniques, such as deep breathing, progressive muscle relaxation, and mindfulness exercises. These techniques can help reduce anxiety and promote a sense of calm during public speaking situations.

I also gave her homework to read resources that show how people can be successful at overcoming public speaking anxiety, such as excellent articles in Forbes Magazine and from the Mayo Clinic .

CBT for Overcoming Public Speaking Anxiety

Jenn was already relieved that her fears were not due to any actual threats and knew she had to let her natural confidence about her abilities shine through. She wasn’t sure how to do it, but she felt more optimistic. We started CBT with c ognitive restructuring, which involved some homework where Jenn noticed and wrote down her specific negative thoughts before, during, and after each talk. 

In the public speaking fear treatment session, we examined the evidence for and against those thoughts and developed more balanced and rational alternatives. For example, she worries that she will look foolish or say something wrong when she gives a talk. We challenged that by looking for times outside of public speaking, such as when she talks to colleagues or makes phone calls for work when she makes these types of mistakes, and she realized how exaggerated her fear is. 

We could find several exaggerated or irrational beliefs and challenge all of them in session, but now she needed to challenge them in real time. In public speaking anxiety therapy sessions, we did some r ole-playing and rehearsal where we replayed actual public speaking scenarios, using her new cognitive and relaxation skills. I made sure to point out her successes with these techniques so she would see her progress and recognize her achievements.

Carrying it Forward

It was time for Jenn to practice her techniques in real situations. To provide additional support, I arranged phone calls with her before she followed small and large speech engagements. During the calls, we reviewed her techniques; I provided a positive and hopefully motivated review of her progress and reminded her of the relaxation techniques she could use.

As time passed, she became much less stressed and realized more clearly how irrational and exaggerated fears had affected her. She increasingly challenged herself to do even more talks—volunteering, for example, to give some new employee orientation talks to get more exposure.

Our final step in her path to overcoming our public speaking anxiety therapy was having her learn strategies for maintaining their progress and preventing relapse, including continued practice, ongoing use of relaxation techniques, and how she could quickly address any future challenges that arise.

Public Speaking Anxiety Add-on Methods

Jenn decided to use two additional aspects of my clinical specialties. First, she would tape her experiences so I could remind her exactly when to use her public speaking treatment techniques, have her notice that she came across much better than she thought, and help her learn to overcome any challenges in relaying information. Second, we would connect during times when she was experiencing particularly intense anticipatory fear so we could notice any irrational or exaggerated thinking patterns on the spot.

Overcoming Public Speaking Anxiety in My Practice

I offer public speaking fear therapy to a wide variety of people, including those who have to speak in front of large audiences for work, those who get nervous in social situations when they talk in a group setting, and those who have to give smaller but frequent talks for their jobs. We start by exploring when the fears started, how they progressed, and what symptoms they created. I make sure that public speaking fear treatment will help, and we can discuss whether an alternative or adjunctive public speaking fear treatment may be helpful, such as a therapeutic group or medication.

Your Public Speaking Fear Therapy

The public speaking anxiety treatment techniques we might use together may vary depending on your unique presentation and fears. We might use CBT, more specific exposure therapy, and possibly more general humanistic psychology if your fear relates to an actual event. Remember that overcoming public speaking anxiety treatment can be delivered in a traditionally scheduled once-weekly manner or as a specialty service with additional services that can be delivered at specific times.

I hope this example of public speaking fear therapy was helpful. My blog also contains self-help tips and information about the therapy process . Feel free to contact me if you think I can help you with overcoming public speaking anxiety .

Benefits of Public Speaking Anxiety Therapy

The benefits of public speaking fear therapy include:, public speaking fear therapy reduces anticipatory anxiety, public speaking anxiety therapy improves all-around confidence, public speaking anxiety treatment improves performance, public speaking anxiety therapy can be used for other anxieties, public speaking anxiety therapy can be done virtually.

There are other benefits of public speaking anxiety therapy for each individual. Use the contact form below if you’d like to talk about what this approach could do for you. 

To learn more about my public speaking anxiety therapy services and to chat about your needs and hopes to see if I may be a fit, please use my contact page. Public speaking fear treatment truly works, and I look forward to helping you!

A consultation is always free and completely confidential!

Public speaking fear treatment contact form:

Phone number

(617)-680-5488

[email protected]

In person: Westwood, MA & Lee, NH

Virtual: Serving 40 states

How To Deal With Speaking Anxiety (& Ace Your Next Speech!)

If the thought of giving a speech stresses you out, don’t worry. You’re not alone. These tips can help you overcome fear if your nerves are holding you back.

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Researchers estimate that 15-30% of people experience public speaking anxiety, and roughly 10% of those with it report that it interferes with their daily lives. 

While it may not be possible to completely eradicate the nerves you feel in front of a crowd, there are some things you can do to help yourself feel more confident—both while preparing as well as once you’re center stage.

Watch our video below to learn how to deal with stage anxiety:

What is Speaking Anxiety? (Definition)

Speaking anxiety is an intense nervousness that comes whenever you have to speak in front of others. 

Here are a few physical symptoms that can accompany public speaking: 

• Redness of face
• Rapid heartbeat
• Shaky voice
• Being out of breath
• Perspiration
• Increased blood pressure

If you struggle with a more extreme case of public speaking anxiety, you may find yourself making changes in your life to avoid speaking in public. 

Speaking anxiety may cause you to: 

• Switch career paths because the one you are currently on may require too much public speaking
• Avoid networking events or parties where you may have to speak in a large group context
• Turn down a promotion based on public speaking requirements
• Decline the opportunity to give a toast at a meaningful moment in a loved one’s life
• Unenroll from a class to avoid speaking in front of classmates 

If you can resonate with any of those feelings, know that you’re not alone. Many people make significant life changes to avoid speaking in front of an audience. And your symptoms might be different than these! Speaking anxiety can look different for different people. There are many possible symptoms and ways it can affect people’s lives, including shaking and perspiration.

What Causes Anxiety During a Speaking Event?

Anxiety during a speaking event is evidence of our brains’ survival mechanism. Historically, humans felt that being watched was a threat . This made the amygdala, the part of the brain wired to help humans survive, kick into gear. This is also sometimes called the fight or flight response. 

Although you may know that standing in front of a room full of peers and giving a presentation is not dangerous, your brain still registers all those watching eyes as a threat. 

This is why many of the physical reactions you have when experiencing public speaking anxiety are similar to how your body would react to danger—shortness of breath, shaking, racing heart, your stomach in knots, sweating, or nervousness, to name a few. 

Can You Get Over Public Speaking Anxiety? 

Unfortunately, you may not be able to get over your nerves about public speaking completely. But, it may be possible to ease some of the symptoms you feel.

In the past, exposure therapy was one of the primary ways to help people overcome a fear of public speaking. This is where you expose yourself to your fear—in this case, public speaking—until it becomes more familiar and your nerves subside.

In recent years, researchers have studied the benefits of using virtual reality (VR) in an exposure therapy approach to help people overcome their fear of public speaking. 

In one study , students gave 20-minute presentations to a virtual class of their peers twice per week. Every 4 minutes, the study participants could change factors such as audience size, responsiveness, and the number of speech prompts. Meanwhile, the researchers monitored their heart rates, and the participants self-reported their anxiety levels. 

The results showed a decrease in public speaking anxiety both in the short and long term. 

The benefit of using VR for exposure therapy is that participants can shorten the time between public speaking opportunities, achieving the benefits and results quicker.

We have more tips for conquering your anxiety below…

Ease Your Public Speaking Anxiety Using These 8 Science-Backed Tips

You may never be able to completely get rid of your nerves while speaking in front of people. However, there are some steps you can take to help ease your stress. 

#1 Anticipate questions and curve balls

Speaking anxiety can be caused by a fear of the unknown. The more prepared you are, the less anxiety you will feel. Try going through these prompts before any kind of public speaking:

• What question makes me the most nervous? → And then prep for these answers.
• Are there any possible negative or positive surprises that could happen? → And then prep for these possible scenarios.
• What’s realistically the worst that could happen? → And then prepare for this outcome.

You also want to be ready to NOT know something. Being a great public speaker is only sometimes knowing the answer. It is being able to reply to any answer respectfully… and this could be that you do not know something!

If someone asks a question you’re unsure how to answer, here are a few phrases you can use to acknowledge them while moving the conversation on graciously: 

• “That’s a great question! I haven’t thought about it much personally, so I’ll think about it and get back to you. For now, I’m enjoying hearing your perspectives on the topic.” 
• “Thanks for asking me. I need to do more research and learn more about this topic before I have a solid answer.”
• “That is a great question. I don’t know the most recent data on that topic. Can I email you in the next couple of days once I’ve done some research?” 

If you’re preparing for a speech, ask friends and family if you can practice giving it to them. If you include a Q&A time in your presentation, ask your faux audience to ask you questions at the end of your practice presentation. 

This can help you get accustomed to hearing a question, processing it on the spot, and responding well. 

#2 More specific generosity = less anxiety 

While preparing your speech, think about your audience and prioritize helping them through what you’re saying. Research shows that shifting perspective away from yourself and towards assisting others can decrease anxiety. 

Researchers studied the difference between “targeted” and “untargeted” generosity in this study. Targeted generosity means helping someone you know tangibly. This could be giving advice to a younger sibling or a warm meal to someone in need. Untargeted giving has to do with general acts of kindness that don’t target any specific person, such as donating to charity. 

Both giving types resulted in increased activity in the septal area and the ventral striatum—the parts of the brain linked to altruism. These same parts of the brain show activity when parents care for their children. The ventral striatum is a key component of the brain’s “reward system,” often associated with achieving and learning. 

What the researchers did not anticipate was the decreased activity in the amygdala when study participants were targeted in their generosity. The amygdala is the epicenter of the fight-or-flight mechanism and other charged emotions. 

So, how can you use this when giving a presentation? 

In the preparation stage, think of the individual people that your speech benefits by taking your attention away from you. In what way is your material educating them? Find one or two main takeaways that you would like for them to learn. 

If you’re not sure how your presentation can benefit your audience, take some time to learn as much as you can about who you’re speaking to. If you’ve been invited to speak at an event, you can ask the event organizers to give you some general information about the attendees.

Then, construct an “audience member profile.” This can be based on what you know to be true of those in the audience, with a few additional details thrown in to make them feel more like well-rounded people you know. 

Action Step : If you don’t know members of your audience personally, you can help yourself feel like you know them by creating one or two “audience member profiles.” 

Base these on what you know about the audience, then flesh it out until they feel like real people. For example, if you’re speaking at a non-profit fundraising event, ask the event organizer who their typical attendees are and consider what type of person will likely attend an event like this. 

Here’s what an example audience member profile could look like: 

Brianna Maddox 

• Works at a tech startup
• Looking for places to give end-of-year charitable donations
• Wants to have some idea of how her donation will be used and would enjoy a bit of followup 
• How I can help: Give her guidance to make an impact.

Derrick Bryant

• Works in project management at a large firm
• Father to 2 young kids
• Received a bonus at work and wants to give back to others 
• Doesn’t want to be overly involved, just give a donation and trust that it will be used well
• How I can help: Honor his generosity and give him ideas for his donation.

Even though Brianna and Derrick are not real people, these audience member profiles can help give you a “person” you’re helping as you tailor your presentation.

#3 Learn the Art of Stage Presence

Did you know that public speaking is actually a skill? Many people struggle with stage anxiety because they feel they ‘missed the memo’ on public speaking or they are lacking because they do not have a natural stage presence. Not true!

Stage presence and public speaking are skills you need to be taught—very few people have them naturally. 

Watch our video below to learn 7 steps to overcome stage fright and beat performance anxiety:

Here are all the aspects of public speaking you can master.

• How to make a first impression on an audience
• How to have a stage presence
• Powerful body language
• How to speak with a commanding voice
• What to do with your hands while speaking

For every speaking skill you add to your toolbox, the less speaking anxiety you will feel.

If you want help diving into your social skills, sign up for our course…

#4 Imagine yourself rocking it

When you feel yourself getting anxious about public speaking, try to replace those thoughts with how you would feel if everything went well. 

Research shows that visualization and positive self-talk can reduce anxiety. One study challenged individuals diagnosed with Generalized Anxiety Disorder (GAD) to replace their worry with positive self-talk. 

Interestingly, they found that the positivity didn’t have to be about what the person was worried about. Replacing worry with positive visualizations about other scenarios helped reduce study participants’ anxiety. 

Decreasing your anxiety can help increase your ability to focus and do well in your presentation or speech! 

Action Step : The thoughts you think make a difference! If public speaking is too overwhelming and you need help imagining yourself succeeding at it, start with something else. 

Think back to a time you accomplished something you were proud of. Maybe you landed a big client at work or crossed the finish line of a race you trained hard for. 

The next time you’re feeling anxious about an upcoming speaking event, try to remember how you felt when you succeeded.  

#5 Use tech to tighten up your presentation

When you’re getting ready for a presentation, practice your technique. This can help you feel more confident in your capability to speak well and can help remove some of the uncertainty from the event. 

Thankfully, some apps can help you with many different aspects of public speaking! 

Here are a few: 

• Plan using voice notes and dictation : If you’re a verbal processor, try speaking your speech to figure out what you want to say. 
• Check your pace with Metronome Beats : It’s easy to speak too fast when nervous. Counteract that by practicing with the app Metronome Beats (available for Android and iOS ) to help you recognize when you’re speaking too quickly. 
• Eliminate filler words with Ummo : Ummo analyzes your speech and helps you recognize how many “um’s” and other filler words you use. 
• Sharpen your pronunciation with Orai : Orai is aimed towards helping users who have accents or speech impairments practice and perfect their words. 
• Keep within the allotted time using Toastmaster Timer : You may not always have a clock in the room you’re presenting in. In these cases, Toastmaster Timer (available for Android or iOS ) can help prevent you from lingering for too long on any section of your presentation. 

If you’re looking for a little bit of help improving in these areas, check out our article 6 Public Speaking Apps to Try Before Your Next Presentation to help you practice your technique. 

#6 Find your eye anchors

When you’re speaking in front of a room full of people, using eye contact can help you create a connection and draw people in. However, if you experience anxiety when speaking in front of a crowd, it might be hard to look people in the eye and stay calm. 

Try finding a few anchor points in the room. If possible, establish one in each “section” of the room. For example, if there is a center, left, right, and balcony, find a spot in each of those you consistently look to. 

One nice aspect of speaking to a room full of people is that you don’t have to make direct eye contact with any individuals. The crowd won’t necessarily know if you’re making eye contact with someone else or no one! 

Here are some places you can choose as anchors: 

• Right over the top of people’s heads
• An empty chair (in a large crowd)
• Someone who is giving you encouraging nonverbals like a head nod or a smile
• A friend in the crowd who is supporting you

As you become more comfortable with public speaking, try to ease up and look around more. But if your nerves are bad, this can be a helpful way to warm up while still looking like you’re making eye contact. 

#7 Have a game-day routine

If you find yourself often needing to talk in front of people, try to find a routine that helps ease your anxiety as you step into familiar motions. Researchers have found that this can be a helpful tool for people. 

Many professional athletes have rituals that help them feel ready for game day. Here are a few examples: 

• Mike Bibby, Basketball —Clipped his fingernails every time he went to the bench for timeouts. 
• Turk Wendell, Baseball —Chewed 4 pieces of black licorice while pitching. He would spit them out and brush his teeth each time he returned to the dugout. 
• Jason Terry, Basketball —Wore 5 pairs of socks during basketball games. He claimed that it made playing more comfortable. 

As you can see, your ritual doesn’t have to be directly related to your presentation! The goal is to find something that can either help you feel better prepared or help ease your anxiety. 

A ritual you could incorporate to help you feel prepared could be doing a few vocal warmups to ensure your voice is strong and ready to go. You might also glance through your notes in the morning or check in with the technicians to confirm that the PowerPoint is working correctly.

Other routines that are less directly related to public speaking but could still help you feel prepared are things like having a specific type of tea in the morning, getting a workout in before you go, or wearing a special piece of jewelry every time you speak. 

#8 Practice, practice, practice 

If you’re giving a speech or presentation, plan what you will say and then practice it over and over ( and over ) again. Doing this helps build familiarity with your material and can help you feel more confident if you start to feel the nerves settling in. 

Don’t settle for practicing your speech once or twice. Instead, aim for dozens of times—at least. 

Dr. Jill Bolte-Taylor delivered one of the most popular TED Talks, “My Stroke of Insight,” with close to 30 million views. Can you guess how many times she practiced delivering her speech? 

200 times! 

Despite being a Harvard-trained neuroanatomist, Dr. Bolte-Taylor spent at least 3,600 minutes practicing the delivery of her 18-minute speech. That’s 60 hours—a full work-week-and-a-half. 

And that’s only delivery , not the time she spent writing and rewriting her speech. 

Even the best speakers—the ones you may look at with jealousy at how easily they seem to navigate the stage and how confidently they present themselves—spend time practicing their delivery and making sure they are saying everything just how they want to. 

If you want to check out Dr. Bolte-Taylor’s fantastic speech, you can watch it here: 

My stroke of insight | Jill Bolte Taylor

Pro Tip : It can take more work to plan and practice for conversations. If chatting with another person is often a source of anxiety for you, try preparing a few fun questions to use in case there’s a lull in the conversation! 

Here are some options to get you started: 

• Do you have any nicknames? 
• What is your biggest pet peeve? 
• What is something you’ve always wanted to do but haven’t tried yet? 
• What do you look forward to every day? 
• If you could start a charity, what would it be? 
• What’s your favorite family recipe? 
• What personality traits are you the proudest of? 
• Do you ever lower the music volume when trying to figure out directions while driving? 
• What’s the strangest purchase you’ve ever made? 

If none of these feels like the right fit, choose another question from this list of 450 Fun Questions to Ask People in ANY Situation (That Work!) . 

Try experimenting with a few ideas until you find a combination that works for you! 

Stage Fright is Normal, But You Can Try to Minimize It

The fear of public speaking is among the most common fears in the world—so know that you’re not alone in getting extra nervous when speaking to a group of people! 

That being said, nerves can vary in severity. If you feel as though your anxiety limits you, you may want to meet with a therapist to receive more personalized advice.

Use these tips and tricks to help you ace your next presentation: 

• Practice makes progress . You may never “get rid” of your nerves, but making sure you know your material can help decrease your stress around public speaking. Practice delivering your speech over and over to help you feel prepared. 
• Expect the unexpected . Prepare for any questions or objections your audience may have to the material you’re speaking on. You can ask various loved ones to help you by listening to your presentation and asking some hard-hitting questions.
• Imagine your success . Envision yourself as a successful orator! What you think about matters. This can help ease your anxiety and build your confidence. 
• Be generous to specific audience members—even if you don’t know them. When you’re tempted to think of your audience as an intimidating sea of faces, try to remind yourself that it is a group of individual people. Ask yourself how your knowledge and expertise can help them and make their life better. 
• Download some apps . There are so many helpful pieces of technology available. Try out a few specifically for public speaking to help you tighten your speech. 
• Make eye contact with places rather than people . Looking into the crowd can help people feel more engaged with what you’re saying. However, if it feels too stressful to look directly at people in the crowd, try finding places you can look. Try to find at least one eye anchor for each section of the room, and then look back to those throughout your presentation. 
• Have a routine . Routines can help you feel calm and confident before stepping on stage. Whether it’s wearing 5 pairs of socks or flipping through your note cards, try to find little things you can do to help yourself as calm and collected as possible. 

Crack The Code on Facial Expressions

The human face is constantly sending signals, and we use it to understand the person’s intentions when we speak to them. In Decode, we dive deep into these microexpressions to teach you how to instantly pick up on them and understand the meaning behind what is said to you. Don’t spend another day living in the dark.

Want a better handle on performing on the stage? We got you covered: Stage Fright: How to Overcome It in 7 Easy Steps .

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What methods can you use to Control Speech Anxiety? 15 Effective Fear of Public Speaking Coping Methods

When you’re giving a speech in front of a large audience, your entire body tenses up. Your palms get sweaty and your heart begins to race. But, what methods can you use to control speech anxiety (glossophobia)? What should have been an easy task suddenly feels like the hardest thing you’ve ever done.

Fear of public speaking is commonly regarded as one of the most universal fears among human beings. In fact, surveys indicate that most people would rather be stuck in an elevator or get immunized than give a speech!

Even the thought of speaking in front of other people can create a feeling of panic and dread for many. However, this doesn’t need to be the case for you. There are plenty of ways to overcome your fear and become comfortable giving speeches when necessary.

Ways of managing public speaking anxiety

Before the speech.

Practicing time and time again is the best way to prepare for a speech. Everyone has their own strengths and weaknesses when it comes to public speaking. When you practice, you can identify your weaknesses and work on improving them.

Finally, select a topic of interest to you – one that excites and motivates you. If you find what you are talking about interesting, it will be more likely for your audience to be interested as well!

Breathing Exercises

One way you can manage your anxiety before giving a speech is by practicing deep breathing exercises. Deep breathing slows your heart rate and helps you relax.

Breathing exercises also provide oxygen to your brain, which can help you concentrate on what you are going to say next.

Physical Activities

For example, dancing, doing yoga, or running are all good options. If you find it difficult to get out of bed in the morning, try jumping up and down for a minute or two before starting your day. Your heart rate will rise and you’ll start to feel more awake and energized.

Furthermore, if it’s just too cold outside or if you’re too tired to go for a run, try getting up and doing some push-ups or sit-ups instead. These types of activities will make you feel more accomplished while also distracting your mind from dwelling on the speech that’s coming up soon.

Develop a Script and Practice Your Speech Out Loud

One of the best ways to get over your fear of public speaking is to create a script for yourself and practice giving your speech out loud as much as possible. When you speak on the fly, you may find yourself forgetting what you want to say or feeling like you are constantly insecure about what to say next.

Developing a script beforehand will help take this level of pressure off of you and allow you to focus on delivering your message in a confident manner. Practicing your speech out loud can also be an effective technique for banishing nerves before your big day.

Focus on your content and not the audience

If you find yourself feeling nervous about giving a speech at work or school, remember to focus on your content and not the audience. When you think about why you’re giving the speech, then your mind will focus on what you want to convey.

Visualization

Visualization might sound like a good idea, but it takes a lot of practice to master. You must practice at least once a day for 15 minutes, and do this every day for six weeks. The more you practice, the easier it will be to find success during your speech.

Another thing you can do is talk out loud to yourself as if you were speaking in front of people. This exercise enables you to get used to how it would feel if you were actually presenting live and practicing being in front of an audience without being judged or scrutinized by anyone.

Take the Stage By Surprise

One of the most effective methods for dealing with speech anxiety is to simply go ahead and do it. Even if you’re not entirely prepared, it’s better to just take the stage by surprise. You can even practice beforehand so that you know what to expect.

Find your happy place

Then, when giving the speech, you can imagine yourself in that happy place.

Confidence is one of the most important factors when it comes to speaking in public. A confident speaker will usually have less anxiety than someone who is fearful of speaking in front of others. Pay attention to how other people give speeches for ideas on how to sound more confident when giving speeches yourself.

Cognitive Behavioural Therapy (CBT)

In reality, there are many different opinions out there and people are far too busy with their own thoughts and worries to think about yours at all. Cognitive behavior therapists will teach you how to better manage your thoughts which will help reduce your anxiety before giving a speech. They do this by teaching you skills like deep breathing, muscle relaxation, positive self-talk, and more!

Hiring a professional coach or trainer

Know your audience.

Any great presentation requires you to keep your audience engaged. Thus, you need to know your audience so that you can conquer the speaking  anxiety that resides within you. The anxiety is often made worse by the interaction where you can not connect with the audience.

Challenge negative thinking/ specific worries

Don’t fear a moment of silence.

The first step is to simply give your speech. The more you speak in public, the more comfortable you’ll be speaking in public. Giving a speech is not going to hurt you and will only get easier with time. Just remember that silence can also make people uncomfortable, so don’t fear it!

Get organized

Know your material well enough, strategies to reduce anxiety during the speech, what is speech anxiety (glossophobia).

Speech anxiety can range from mild to severe and can impact people of all ages and backgrounds. Anxiety can also be triggered by someone else’s speech, and also watching a video of yourself speaking or listening to a recording of your voice.

What causes speech anxiety (Glossophobia)?

Symptoms of speech anxiety.

For some people, they may only experience a small amount of anxiety, while others have extreme symptoms that affect their ability to speak.

What are the three types of speech anxiety?

How common is speech anxiety.

For some people, they may even be unable to make the speech at all or become incoherent when giving the speech. This is because anxiety triggers stress hormones making it hard to concentrate and even think.

How do I know if I’m speaking too fast?

What should i do when i start feeling anxious while giving my speech.

Nerves are normal! In fact, many people experience butterflies in their stomach before giving a speech–which can actually be beneficial. This type of physiological response is often referred to as a “fight-or-flight” response: when our bodies prepare for stressful situations by releasing adrenaline into our system. Feelings of anxiety are nothing more than heightened emotions, so it’s important not to fight against them but instead lean into the fear and ride the wave of anticipation that precedes most speeches.

What should I do if anxiety turns into panic?

Dr. david barlow, you might also like, does celexa help with anxiety – the truth from a personal experience with citalopram, bystolic for anxiety: how does bystolic (nebivolol) make you feel, can anxiety and stress cause weight loss comprehensive doctors’ guide.

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Nervous about making a speech? Life Kit can help

Nervous about making a speech life kit can help..

It can be anxiety-inducing to deliver a speech in front of an audience. NPR's Life Kit talks with a speechwriter and a speech coach to get their best tips for public speaking.

Copyright © 2024 NPR. All rights reserved. Visit our website terms of use and permissions pages at www.npr.org for further information.

NPR transcripts are created on a rush deadline by an NPR contractor. This text may not be in its final form and may be updated or revised in the future. Accuracy and availability may vary. The authoritative record of NPR’s programming is the audio record.

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How to Reduce Your Speech Anxiety

Last Updated: December 18, 2022 Approved

This article was co-authored by Lynn Kirkham . Lynn Kirkham is a Professional Public Speaker and Founder of Yes You Can Speak, a San Francisco Bay Area-based public speaking educational business empowering thousands of professionals to take command of whatever stage they've been given - from job interviews, boardroom talks to TEDx and large conference platforms. Lynn was chosen as the official TEDx Berkeley speaker coach for the last four years and has worked with executives at Google, Facebook, Intuit, Genentech, Intel, VMware, and others. There are 13 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 84% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 198,456 times.

Most people have a case of the nerves a little bit before presenting a speech. When you don't handle these nerves properly, they can negatively affect your speech by making you seem unsure about what you are saying. It may be difficult to get rid of these nerves entirely. But you can learn how to reduce your speech anxiety by understanding your anxiety, preparing for and practicing your speech, and taking care of yourself.

Handling Your Anxiety

• For example, if you write down that you’re worried that you’ll look stupid in front of a crowd, think about why you think you’ll look stupid. Is it because you worry that your information is wrong? Once you know this, you can spend more time researching and learning your topic. [2] X Research source

• For example, you might think, “I’ll forget my entire speech. I don’t know what I’m doing.” Stop this thought and replace it with, “I know my topic. I’ve done lots of research. Plus, I will have my speech written down and I can look at it when I need to. And if I stumble over a few places, that’s okay.” [4] X Research source

• While it can be an uncomfortable experience, know that you will get through it. And each time you give a speech, you’ll get more accustomed to the experience.

Preparing Your Speech

• For example, are you giving a speech on a particular topic, or do you get to choose your topic? How long is the speech supposed to last? How long do you have to prepare the speech?
• Knowing these elements from the very beginning will help reduce your anxiety.

• Choose something about which you are passionate to address in your speech. If you do not get to choose the topic, at least try to find an angle that interests you and which you know something about.
• Research more than you think you should. Not everything you learn will end up in your speech, but it builds your confidence in the subject matter.

• Have a back-up plan. Consider what you will do if your presentation aids do not work due to equipment malfunction or power outage. For example, print out a copy of your slides to refer to should your slide show not work. Decide how you will fill the time if your video does not work.

Figuring Out the Logistics of Your Speech

• If you are given a choice, determine what time of day you’d prefer your speech. Do you tend to operate better in the morning or in the late afternoon?

• Communicate presentation preferences to the organization. For example, if you prefer using a hand-held microphone over a headset, tell them. Other things to consider are using a stool, having a podium or table, and having your slides show up on a small monitor for you to use so you do not have to read off the big screen. Work these details out with the organization, instructor, or other representative before the day of your speech.
• Test audio and visual aids beforehand. If your presentation aid doesn’t work during your actual presentation, you will feel heightened anxiety. Try to prevent this by testing your aids in advance.

Practicing Your Speech

• Then practice in front of the mirror or videotape yourself so you can see your gestures and facial expressions.

• Although you don’t need to memorize the speech, be very familiar with how your speech begins. This will allow you to start the speech confidently and with authority.

Taking Care of Yourself Before the Speech

• Wear something that makes you feel confident yet comfortable. If you are too uncomfortable, you might spend too much of your attention on how your feet hurt or your neck is itchy.
• If you’re unsure of the dress code, ask the organizers. Shoot for more formal over less formal clothing.

• Try the 4-7-8 method: Inhale through your nose for a count of 4. Then hold your breath for a count of 7. Exhale out your mouth for a count of 8.

• Find a comfortable seat or bed in a quiet spot where you won’t be disturbed.
• Relax your body and close your eyes.
• Start breathing deeply, inhaling for a count of four and exhaling for a count of four. Focus your mind on your breath.
• When your mind begins to wander, acknowledge the thought and let it go. Return your focus to your breath. Breathe in. Breathe out.
• Try this meditation for 10 minutes every day to reduce overall anxiety. Make sure to meditate the morning of your speech.

• Instead, try a calming herbal tea, such as chamomile or peppermint.

Starting Your Speech

• During your speech, use your nerves to energize your gestures and body movement. Try to keep it natural, however. Don’t pace around, but it’s okay to walk a bit if you feel comfortable doing so.

Expert Q&A

• If you need to regularly speak in public and you feel extremely anxious about it, consider seeing a mental health professional. Thanks Helpful 9 Not Helpful 18
• Join a Toastmasters group in your area. Toastmasters is an organization that helps its members improve communication and public speaking skills. Thanks Helpful 0 Not Helpful 0

You Might Also Like

• ↑ Lynn Kirkham. Public Speaking Coach. Expert Interview. 20 November 2019.
• ↑ https://www.comm.pitt.edu/speech-anxiety
• ↑ http://www.speaking.pitt.edu/student/public-speaking/speechanxiety.html
• ↑ http://www.forbes.com/sites/nickmorgan/2011/03/30/why-we-fear-public-speaking-and-how-to-overcome-it
• ↑ https://www.inc.com/brent-gleeson/20-tips-for-mastering-art-of-public-speaking.html
• ↑ https://professional.dce.harvard.edu/blog/10-tips-for-improving-your-public-speaking-skills/
• ↑ https://www.bbc.com/news/business-35397409
• ↑ https://www.psychologytoday.com/blog/communication-success/201305/5-tips-reducing-public-speaking-nervousness
• ↑ https://www.cnbc.com/2021/06/21/bad-at-public-speaking-this-mental-trick-takes-just-15-minutes-says-speech-expert.html
• ↑ https://my.clevelandclinic.org/health/articles/8133-stress-10-ways-to-ease-stress
• ↑ https://www.uofmhealth.org/health-library/ta4631
• ↑ http://counseling.studentlife.uiowa.edu/self-help/30-ways-to-manage-speaking-anxiety/

About this article

To overcome your speech anxiety, start by choosing a topic that interests you when possible, and build confidence by researching your subject matter more than you think you should. Then, practice your speech out loud in front of a mirror or tape your speech to see how it sounds. Gain of the situation by learning important details like how much time you have to present your speech, and how long you have to prepare it to set yourself up for success. To learn more about reducing speech anxiety from our Medical reviewer, like how to quiet your inner critic, read on! Did this summary help you? Yes No

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Dealing with Speech Anxiety

Dealing with speech anxiety (view pdf).

People get anxious about public speaking for all sorts of reasons. Sometimes we are nervous because of who is in the audience, sometimes because of the topic, or sometimes we are just generally anxious about speaking up. Anxiety takes the form of sweaty palms, shaking hands, pacing, wobbly voices, or any number of other clues.

Two pieces of good news: 1. The anxiety is rarely as noticeable to others as it is to you, and 2. There are clear steps that you can take to help yourself.

Strategies for Handling Anxiety

Be prepared . It seems obvious, but if you are more familiar with your material, you will have less to be nervous about.

Practice . Practice early and often. The closer you can come to recreating the speaking experience, the more effective the practice will be. Stand up when rehearsing and actually speak aloud. You can practice with an audience after you've done a few run-throughs on your own.

Get comfortable in the space . Check out the room where you will be speaking ahead of time. Even if you will speak in the same room in which you've had class all semester, take a moment to stand at the front of the room and look out at where your audience will be. Making yourself familiar with the view from the front of the room, eliminates one more aspect that can trip you up. 

Plant a friendly face . Have a friend in the class? Someone you would like to have as a friend? Use that person as a touchstone. If you are comfortable, you can let that person know that you tend to get nervous and ask them to give you extra encouragement. Seeing that smiling face (and maybe the occasional thumbs up) can give you a boost in the moment.

Visualize your success . A common strategy for athletics and other performers works for speaking too. Visualize yourself in the speaking event. Visualize yourself giving the speech confidently and successfully. Pay attention to how it feels to do well and hold on to those feelings for when you get nervous.

Shake it off . Take a minute to literally get out the jitters before speaking. Stretch out your arms, run in place, roll your shoulders, move your neck and jaw around --- anything that gets you moving. This helps you relax by loosening up those muscles that you have been tensing. You just may not want to do this at the front of the room. :-)

Breathe . Take a few calming breaths before you go to the front of the room, and take another one before you begin. Inhale through your nose for a count of ten, hold that breath for a count of ten, then exhale slowly out of your mouth for a count of ten. Doing this a few times before you get up to speak will slow your racing heart and give your brain important oxygen.

Use your resources . The OCC tutors are trained in helping you prepare your presentation and rehearse it. By recording your rehearsal and providing constructive feedback, a tutor can help you improve and know that you are going into your presentation as well prepared as possible. If you find that you have anxiety in other areas of your life as well, don't forget that the Counseling Center and Peer Counselors are both available to you.

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Speech Anxiety and its Treatment Options

Hi all! Hope you are doing well. Today we will be discussing about the treatment options available for speech anxiety. Do you know what speech anxiety is? Glossophobia or speech anxiety is the fear of speaking in public or speaking in general. The term Glossophobia is derived from the Greek word “ γλῶσσα   glōssa ” meaning tongue and “ φόβος Phobos ” meaning fear or being afraid.

The symptoms of Speech Anxiety or Glossophobia include heightened anxiety levels before speaking in public or at the thought of the same, avoiding social gatherings, social phobia, and palpitations, blurred speech, disturbed speech, fumbling, instability in speech, feeling thirsty, frequent urination, profuse sweating, isolation, feeling panicky, restlessness, physical distress and mental instability.

Speech anxiety is an overwhelming experience for those who become a victim of it. Its like you want to say something or express your feelings-thoughts-emotions, but you cannot do it due to the anxiety glued to it. The connection between the body and mind does not seem to be in a balance in glossophobia or speech anxiety. Since speech anxiety involves different categories of symptoms viz. verbal, non-verbal, physiological and psychological… Sometimes it is difficult for some to decide the right professional to approach for the treatment of speech anxiety. Due to the different dimensions of problems/symptoms it is challenging to diagnose speech anxiety at the first place.

Therefore, it is very important to consult a mental health professional if you suspect that you are facing speech anxiety symptoms. Here is an overview of the kinds of professionals who can help you to deal with speech anxiety or glossophobia:

Psychologists

With an extensive training and experience in the field of clinical psycho-diagnostics and psychopathology, psychologists are the main health professionals who can help you to overcome speech anxiety with greater efficacy. Psychologists use different kind of psychological therapies and counseling to help you with the same. Some examples of psychological therapies that they use to help people deal with speech anxiety are:

• Cognitive Behavior Therapy (CBT)
• Behavior therapy
• Exposure therapy
• Client-centered Therapy/counseling
• Family and support therapy (if needed)
• Relaxation training

Psychiatrists

If the speech anxiety or glossophobia is due to chemical imbalances, neurochemical disturbances or hormonal imbalances, then psychiatrists are the best persons to help you in this regard. Psychiatrists provide pharmacological interventions or medicines to correct the chemical imbalances that may be causing speech anxiety and its co-morbid symptoms.

It is seen that if you have moderate to severe speech anxiety then taking medicines as well as psychotherapies will give you great relief and long-term protection from relapse.

Speech-language Pathologists or speech therapists

Speech therapists or speech pathologists provide therapies to correct the speech or language defects/problems arising due to speech anxiety. If the speech anxiety causes marked fumbling, stammering or stuttering then the speech therapist can help you with fluency shaping techniques along with effective reinforcement strategies.

Vocal/verbal/spoken language trainers

Starting from personality development to confidence building, from vocabulary to articulation, from voice modulation to effectual expression… Vocal or verbal trainers also play a vital role in helping you deal with glossophobia or speech anxiety. They use wide array of methods that would help you to harness your positive skills and groom your personality in a unique and dynamic manner. Other than this vocal trainers also provide training in aspects like how to control your voice and speech in different situations, how to use the right words at the right place, how to build a good vocabulary, how to carry yourself confidently in social situations, how to speak clearly and in an error-free manner, how to influence and mesmerize the minds of the crowd with your speech skills, voice control, word articulation, correct pronunciation… Language/vocal trainers would help you in an all-round manner.

So folks! If you are suffering from speech anxiety or glossophobia then please don’t hesitate to seek help from professional who are already well-equipped and experienced to help you. With the regular practice of therapies and self-improvement, speech therapy can be dealt with in a significant manner.

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How to Overcome Your Fear of Public Speaking

For some, speaking in front of a crowd can be exhilarating. For others, it can feel paralyzing. The difference tends to come down to your personal history and experience, according to two faculty members teaching public speaking courses at Southern New Hampshire University (SNHU).

But even if you don’t have many positive formative experiences with public speaking, you can still develop confidence in communicating when all eyes are on you with experience and practice.

How Common is Public Speaking Anxiety?

More than 60% of surveyed college students expressed a fear of public speaking, according to The National Library of Medicine .

Joshua Frye is an instructor for SNHU’s online degree in communication with more than 15 years of experience speaking in front of groups and audiences as an educator. He's seen the prevalence of this fear firsthand while teaching public speaking courses.

“It is more common to have students that are uncomfortable with public speaking than being comfortable with it,” he said. “I remind my students that this is totally normal and something that can be changed over time.”

The fear of public speaking is referred to as glossophobia, according to Medical News Today , and symptoms can range from mild nervousness to severe distress or panic. Frye said overcoming this phobia can be well worth the effort.

Putting the time into improving your public speaking skills could even benefit you in ways you haven’t even considered — regardless of what career you plan to pursue. “Whether it is in an interview, on the job or just learning how to listen and talk to friends, family or strangers. These skills play a crucial role in life,” Frye said.

Find Your Program

Why do you panic when speaking in public.

Glossophobia is classified as a social anxiety disorder, according to Medical News Today.

“The more people you put in the room, the more we feel the perceived weight of social judgment,” said David Hudson , a lecturer for communication programs on campus  at SNHU, who teaches public speaking. He's also an emcee and speaker coach for TEDxAmoskeagMillyard and TEDxSNHU events with a wealth of experience early on as a public speaker.

“I was on the debate team in high school and spoke to groups of all sizes as part of various organizations through college including at several national and international conferences,” he said.

According to Hudson, a lack of experience in the area of public speaking can be a main reason behind this fear.

“I think most people, certainly most people who are only rarely called to speak before groups, have some amount of generalized anxiety about it,” he said.

Does Public Speaking Anxiety Go Away?

For Frye, public speaking anxiety is something that can be overcome. In fact, he overcame this fear, personally.

“In my own case, during my first public speaking course I had a ton of anxiety,” he said. “If you had told me then, in my professional career, I would speak to auditoriums full of people on a consistent basis, I would have never believed you.”

Frye said with time and practice, you can become more confident and this anxiety can certainly dissipate. Hudson agreed that the fear of public speaking diminishes over time for most people but noted that it can depend on the individual. Some people don’t experience a huge amount of initial anxiety with public speaking, according to Hudson, and those people will likely be able to overcome their fear fairly easily.

A second group may still be worried about taking the stage even with practice, Hudson said, but they’re able to push forward and perform without much hesitation. “I believe this is where most people end up,” he said.

Finally, a third group of people have a harder time shaking the fear, according to Hudson.

Hudson is in that middle group. “I’ve given hundreds of speeches and presentations, but still feel a few butterflies in my stomach as I walk to the mic,” he said.

But even if you’re in that third group that might have a more difficult time vanquishing this fear, you can still become more comfortable presenting and communicating in public over time.

How Do You Cure the Fear of Public Speaking?

There are a few ways to improve your public speaking skills and work through your fear, according to Hudson and Frye.

Prioritize Practice

Rehearsing your presentations or speeches ahead of time can make the presentation itself much smoother and improve your communication .

“There is no substitute for preparation,” Frye said. “The more you are prepared, the more you can work through any anxiety you feel beforehand or while on stage.”

Grow Your Confidence

Hudson said that confidence is contagious. “Confidence in one area of our life tends to spill over into other areas,” he said.

He recommended a few mini-confidence boosters, like pumping yourself up with inspirational music, practicing a power pose or phoning a friend for a pep talk before stepping out in front of the crowd.

Incorporate Positive Self-talk

It’s important to stay positive and keep the voice in your head in check when you're getting ready to speak in public.

“Learning to acknowledge that voice and put it in its place can be a very powerful tool,” Hudson said. “If that voice isn’t building you up, don’t listen to it.”

Put Things in Context

Next, Frye said to keep in mind that almost everyone in the audience would have the same anxiety as you do. “We are all people who feel the same way about this experience and a lot of this anxiety is just in your head,” he said.

Remember to Breathe

Frye also said focusing on your breathing can be a big help. He recommended taking big breaths, pausing and speaking slowly.

Build Your Experience

Finally, the more experience you have, the easier speaking in front of large groups becomes. Getting more experience in public speaking can be intimidating, but it’s an important step.

It can take time for your anxiety to dissipate, but putting in the effort and implementing public speaking tips like these can be well worth the effort. Remember, Frye himself used to struggle with public speaking anxiety before accumulating experience. Your story could be similar.

“I may be biased, but I think a little public speaking training should be part of everyone’s education,” Hudson said. “If you want to change the world, you’re going to need help. If you want help, you better figure out how to share your story with the world.”

Conquering your aversion to public speaking could be your first step.

Discover more about SNHU's online degree in communication : Find out what courses you'll take, skills you'll learn and how to request information about the program.

Mars Girolimon '21 '23G is a staff writer at Southern New Hampshire University where they earned their bachelor's and master's, both in English and creative writing. In addition to their work in higher education, Girolimon's short fiction is published in the North American Review, So It Goes by The Kurt Vonnegut Museum & Library, X-R-A-Y and more. They're currently writing their debut novel, which was Longlisted for The First Pages Prize. Connect with them on LinkedIn .

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About southern new hampshire university.

SNHU is a nonprofit, accredited university with a mission to make high-quality education more accessible and affordable for everyone.

Founded in 1932, and online since 1995, we’ve helped countless students reach their goals with flexible, career-focused programs . Our 300-acre campus in Manchester, NH is home to over 3,000 students, and we serve over 135,000 students online. Visit our about SNHU  page to learn more about our mission, accreditations, leadership team, national recognitions and awards.

• Anxiety Guide
• Help & Advice

Social Anxiety

How anxiety can affect speech patterns.

• Anxiety is overwhelming, and it is not surprising that it affects speech.
• We identify at least 5 different examples of how anxiety affects speech.
• Speech typically requires focus and concentration, two things anxiety affects.
• Some types of anxiety are directly related to anxiety while speaking.
• Some public speaking techniques can also help with anxiety-related speech problems, but addressing anxiety itself will still be most important.

Fact Checked

Micah Abraham, BSc

Last updated March 1, 2021

In many ways, anxiety is an overwhelming condition. It overwhelms your senses, it overwhelms your thoughts, and it overwhelms your body. That's why it should come as little surprise to anyone that is suffering from anxiety that it can affect your speech patterns as well.

Anxiety is often apparent in your voice, which is why people can sometimes tell when you're feeling nervous. In this article, we explore some of the ways that anxiety affects speech patterns and what you can do to stop it.

How Anxiety Affects Speech

Different forms of anxiety seem to affect speech in different ways. You should absolutely make sure that you're addressing your anxiety specifically.

Anxiety causes both physical and mental issues that can affect speech. These include:

• Shaky Voice Perhaps the most well-known speech issue is simply a shaky voice. When you're talking, it feels like your voice box is shaking along with the rest of your body (and it is). That can make it sound like it is cracking or vibrating, both of which are a sign to others that you're nervous.
• Quiet Voice Those with anxiety - especially social phobia - often find that they also have a hard time speaking up in public. This type of quietness is very common, and while not technically a speech pattern, it can make your entire voice and the way you speak sound different to others. Although many will think of this in terms of volume, talking down at your feet will also exacerbate the effect.
• Dry Throat/Loss of Voice Some people find that anxiety seems to dry out their throat, or cause them to feel as though they're losing their voice.. One possible reason is that anxiety can make acid reflux symptoms worse, and those with acid reflux do have a tendency to wake up with sore throat and a loss of voice. Anxiety also increases the activity of your nervous system; when your fight or flight response is activated your mouth will naturally produce less saliva as a natural side effect.
• Trouble Putting Thoughts to Words Not all of the speech pattern symptoms of anxiety are physical either. Some of them are mental. Anxiety can make it much harder to for you to think about the words you're going to say, which can cause you to step over yourself, forget words, replace words with incorrect words, and more. Speaking generally has to be natural to be clear, and when you overthink it's not uncommon to find the opposite effect.
• Stuttering Similarly, anxiety can create stuttering. Stuttering itself is a separate disorder that can be made worse by anxiety. But beyond that, those that are overthinking their own sentences and word choices often find they end up stuttering a considerable amount, which in turn can create this feeling of embarrassment.

These are only a few of the issues that anxiety has with speech and speech patterns. There are even those that are bilingual that find that when they have anxiety they mix up the languages. Anxiety can do some unusual things to the way you talk to others, and that means that your speech patterns are occasionally very different than you expect them to be.

Are There Ways to Overcome This Type of Anxiety Issue?

Changes in speech patterns can be embarrassing and very unusual for the person that is suffering from them. It's extremely important for you to address your anxiety if you want these speech issues to go away. Only by controlling your anxiety can you expect your ability to speak with others to improve.

That said, there are a few things that you can do now:

• Start Strong Those with anxiety have a tendency to start speaking quietly and hope that they find it easier to talk later. That rarely works. Ideally, try to start speaking loudly and confidently (even if you're faking it) from the moment you enter a room. That way you don't find yourself muttering as often or as easily.
• Look at Foreheads Some people find that looking others in the eyes causes further anxiety. Try looking at others in the forehead. To them it tends to look the same, and you won't have to deal with the stress of noticing someone's eye contact and gestures.
• Drink Water Keeping your throat hydrated and clear will reduce any unwanted sounds that may make you self-conscious. It's not necessarily a cure for your anxiety, but it will keep you from adding any extra stress that may contribute to further anxiousness.

These are some of the most basic ways to ensure that your anxiety affects your speech patterns less. But until you cure your anxiety, you're still going to overthink and have to consciously control your voice and confidence.  

Summary: Anxiety is a distracting condition, making it hard to speak. During periods of intense anxiety, adrenaline can also cause a shaky voice and panic attacks can take away the brain’s energy to talk – leading to slurs and stutters. Identifying the type of speech problem can help, but ultimately it is an anxiety issue that will need to be addressed with a long-term strategy. 

Questions? Comments?

Do you have a specific question that this article didn’t answered? Send us a message and we’ll answer it for you!

Where can I go to learn more about Jacobson’s relaxation technique and other similar methods? – Anonymous patient

You can ask your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental health professionals are knowledgeable about these techniques, though. Therapists often add their own “twist” to the technqiues. Training varies by the type of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the process. – Timothy J. Legg, PhD, CRNP

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Nervous about making a speech? Life Kit can help

SCOTT DETROW, HOST:

At some point in your life, you will probably speak in public. You know, give a toast at a wedding, share your opinion at a town hall meeting, maybe host a radio show. And whether that idea fills you with excitement or dread, Life Kit has some tips on how to improve your public speaking. Here's Kyle Norris.

KYLE NORRIS, BYLINE: The goal of public speaking is to feel comfortable, speak like yourself and be present so you can connect with your audience. That's what Lauren Dominguez Chan says. She's a speechwriter who worked with U.S. Surgeon General Dr. Vivek Murthy during the early years of the pandemic. Dominguez Chan says, when you're going to talk in front of people, first figure out your core message by asking yourself...

LAUREN DOMINGUEZ CHAN: If my audience could only walk out of this room with one thing, what would that one thing be?

NORRIS: She says your core message could be a feeling, like wanting your audience to feel appreciated, or a call to action, like inspiring people to make art. Then brainstorm a bunch of vivid stories that relate to your core message, and make sure those stories engage the senses - think sight, sound, smell, taste and touch.

DOMINGUEZ CHAN: People remember these stories and images, and it's OK to have, like, way more than you can possibly include at first, just so you have material to choose from.

NORRIS: Once you begin writing, remember to write for the ear. That means write the way you talk with your friends. Dominguez Chan says short, simple words and short, simple sentences are the way to go to help make your presentation clear and easy to understand. With those stories in mind, Dominguez Chan then makes an outline which she likes to think of as a roadmap.

DOMINGUEZ CHAN: For yourself and for the audience, where the main points are like big landmarks, and then the stories and the details will make it vivid and textured. And you can sort of figure out how all of these things fit together.

NORRIS: As for how you prepare your speech, Dominguez Chan says no hard and fast rules. Whether you write your speech word for word and read it from the page or from a screen, memorize it or use bullet points on 3 by 5 cards, find a system that works for you. Finally, practice your speech in the mirror in front of a supportive person or at a place like a Toastmasters International club.

UNIDENTIFIED PERSON: I did note that we began one minute late, but that's OK. We can make that up.

NORRIS: Like at this meeting in Blaine, Wash., where they time everything down to the minute. Here tonight is Rachel Ohman (ph), who has grappled with the lifelong fear of public speaking.

RACHEL OHMAN: And it's gotten to the point where it's crept into even just talking to people that I don't know well one-on-one.

NORRIS: One way Ohman addresses her fear at these meetings is by improvising speeches on impromptu topics, like the coldest I've ever been.

OHMAN: My brother and I had to walk a mile in 60-below weather.

NORRIS: I mean, here Ohman is going from feeling terrified to now winging it in front of a dozen people.

OHMAN: I thought I had frostbite, and I was so mad when I got home. But that was definitely the coldest that I've ever felt.

NORRIS: At Toastmasters, the other members give you feedback about your overall presentation, your grammar and how many times you use filler words like um. Ohman says that aspect of focusing on the filler words she uses and trying to weed them out has helped her feel less nervous. Lauren Dominguez Chan says the point of all this preparation is to set yourself up for success, not perfection. She says, if you do stumble or lose your place during your speech, take a beat and take a breath. For NPR News, I'm Kyle Norris.

(SOUNDBITE OF MUSIC)

DETROW: For more tips and life hacks, you can go to npr.org/lifekit. Transcript provided by NPR, Copyright NPR.

NPR transcripts are created on a rush deadline by an NPR contractor. This text may not be in its final form and may be updated or revised in the future. Accuracy and availability may vary. The authoritative record of NPR’s programming is the audio record.

Speech Anxiety Anonymous SAA

Home of the speech hall of fame where people who stopped stuttering (pwss) post written and video proof that stuttering can be stopped, "if i can say one word, anywhere, anytime, i can say any word, anywhere, anytime.", lee g. lovett, what is saa.

Speech Anxiety Anonymous Organization (SAA), formed in 2016, is a fellowship of people who have stopped stuttering (PWSS) who help people who stutter (PWS) and people with lesser forms of speech anxiety eliminate those anxieties. SAA was intended to showcase case histories of those who stopped stuttering and learned to love to speak and, thus, to give hope to PWS worldwide, hope that they, too, could join and live in the fluent world. SAA was created by Lee Lovett to spread the word that stuttering can be stopped and to help PWS stop stuttering, but, Lee, working alone, could not do all of the administrative things that websites and services require. So, SAA was later kept alive by World Stop Stuttering Association (WSSA) -- a non-profit organization launched in 2022 by Lee and people who stopped stuttering (PWSS) using Lee’s methods.

“The terms “therapy” and “coaching” are used interchangeably on this website. The term “therapy” is defined by Google as “a form of treatment intended to relieve or heal a disorder by verbal communication and interaction” . Merriam Webster defines it simply as “treatment esp. of bodily, mental or behavioral disorders”. Google adds: “Provided by any of a variety of trained professionals – psychiatrists, psychologists, social workers or licensed counselors …The critical aspect is that the client or patient works collaboratively with the therapist and can identify improvement and positive change over time.” ( https://www.psychologytoday.com/us/basics/therapy )

SAA’s therapists are not medical doctors, Ph.D.’s or social workers; however they are licensed counselors ; they are ex-stutterers, who have helped hundreds of PWS stop stuttering. They have proved their ability to overcome stuttering personally by helping hundreds stop stuttering and have been trained and certified by the IRS-approved charity, World Stop Stuttering Association, to give therapy based upon WSSA’s proven to be effective Neuroscience Method of Stopping Stuttering™, as set forth on WSSA’s website and in the books of Lee Lovett, including “How to Stop Stuttering & Love Speaking”, “Stop Stuttering SHORT Course”, “Stuttering Stories with Happy Endings: 101 Real Live Stories”, and “Speech Anxiety to Public Speaking” (all on Amazon). As a result, WSSA’s ex-stutterers are trained and certified to provide “a form of treatment aimed at relieving emotional distress and mental health problems”, specifically as they relate to stuttering.

As of this update in spring 2024, Lee has coached over 8,000 sessions of PWS worldwide, all for free, and he estimates that several hundred PWS have stopped stuttering. Nearly 200 of them have posted their Stopped Stuttering Stories (SSS) on SAA, many with supporting videos, and have joined SAA’s Speech Hall of Fame. Most of those SSS are also posted on the website of WSSA, which does its best to spread the word that stuttering can be stopped and that PWS can even teach themselves to love to speak. WSSA tries to serve PWS at the lowest possible cost to PWS. WSSA’s modest charges cover a small fraction of its monthly costs, which, so far, have been covered by Lee personally and a few donations.

With an estimated 80 million stutterers and hundreds of millions with speech anxieties that materially reduce their speaking, especially to groups, Lee has accepted the fact that he, coaching alone, would never be able to make his methods known worldwide sufficiently to help most PWS, nor can he coach forever anyway. Knowing that his days of free coaching are numbered, and that SAA could not carry the Stop Stuttering Torch alone, a wonderful solution literally fell from the sky: World Stop Stuttering Association .

• World Stop Stuttering Association

SAC (Speech Anxiety Cures) has been replaced by World Stop Stuttering Association (WSSA) A non-profit organization devoted to helping stutters

The laws of economics have made it impossible for SAA to provide FREE coaching by anyone other than Lee Lovett. World Stop Stuttering Association is solving that problem by simply paying PWSS-Coaches very small fees – approximating ONE-QUARTER of the cost of the time of most speech therapists. While SAA’s Founder, Lee Lovett, does continue to coach for free, he gives priority to members of WSSA, and, as one person, he can only coach handfuls of PWS, while WSSA can potentially help hundreds or even thousands. As such, those seeking coaching should go now to World Stop Stuttering Association .

WSSA is a 501(c)(3), non-profit Delaware corporation. As a non-profit, it has no shareholders and its goal is not profits. It is administrated by Lee Lovett and a growing team of his EX-stutterers who have embraced Lee’s dream.

In addition to Therapy & Coaching , Lee licensed WSSA to present Lee’s methods in unlimited forms, including Lee’s books, video courses on his books, blogs, a video library of already over 2,000 coaching videos and growing rapidly (each of which is much like a private coaching session that can be seen by all WSSA members), a speech club tailored to the special needs of stutterers and speech anxiety sufferers, and even group practice sessions. Lee and WSSA firmly believe that EX-stutterers can better understand stuttering and how to beat it than can SLP’s, most of whom never stuttered.

While many forms of therapies have proven helpful, there is a widely held misconception which holds that stuttering “is an incurable disease”. The Stopped Stuttering Stories listed have proved, and continue to prove every month with new success stories, that people can stop stuttering and become fluent to all appearances (typically in a few months); and, additionally, over a longer period, stop thinking about their speech entirely. While other methods may work, we rely upon that which we know works – the Neuroscience Method of Stopping Stuttering™, which is set forth in Lee’s stuttering books and courses, available from WSSA and on Amazon.

Stuttering became Lee's biggest blessing in life.

Some Stopped Stuttering Stories

What PWS Say about SAA

"Lee Lovett has developed a comprehensive, easy to follow approach to stuttering self-therapy which may bring lasting relief from stuttering, and demolish its underlying iceberg of fears and anxieties. Lee’s approach worked for me. A severe stutterer until age of 40, I adopted the approach and many of the crutches that Lee teaches, and my stutter went into remission. Now, twenty years later, I have not relapsed and my fear of stuttering has completely vanished. Lee’s/SAA’s coaching is completely free and available to anyone anywhere. I applaud his contribution and have decided to join his winning team at SAA."

"My hope is that, in time, the broader stuttering community will come to recognise that Lee’s/SAA’s approach offers a genuine and valuable alternative to the currently mainstream approaches, and that, for many adults who stutter, SAA’s approach can bring success where the mainstream approaches have failed them."

"A few years ago I felt I had identified my life's purpose. It was to better understand stuttering and to design a treatment regimen that truly and successfully accomplishes the improvement of stuttering and the anxieties around it. Your book seems to do much of that and I am glad to hear reports that it is proving effective with others. I am about done with the book and I like many of its methods; a number of which I am implementing."

"As a Certified Hypnotist who conquered his own stuttering, I loved Lee’s book and his methods rang true to me. I recommended his book to a stuttering group and at least one of them gobbled it, Skyped with Lee and self-cured. This person I knew well, a life-long, stutter-on-most-words PWS. He now advises that he feels freedom that he never felt in his life. This is like miracle work! If only my father (a life-long stutterer) had lived to see this day."

"My speech is phenomenal, I don’t even think about it for a second. Months go past and I’ll think, oh yes I used to stutter. I am so confident and I just wish more people knew about you! It makes me so sad to think people are wasting their lives when there is a cure!"

"Your [Lee’s] book is a medical breakthrough…It will help many, MANY people…As you wrote…stuttering can be REALLY cured only by attacking the root cause: the Mind…You are a pioneer in the ‘stuttering field’. You are A GENIUS…Our Skypes lift my spirits. I cannot thank you enough. You are changing lives!"

"Previous therapy has been a waste of time and perhaps even detrimental in some cases. You truly are a god send and my husband and I are very grateful to you. I too have noticed a change in our son. He is more willing to get out of the house and try things, and his stuttering has decreased dramatically."

"You not only improved my stammer you are also improving my life. You helped me learn how to stop stuttering permanently. May God bless you all the happiness"

"I have worked with you for several months. As I mentioned many times, without your help, I would never reach the fluent level now. For the first time in my life, I begin to enjoy the joy of speech. I can tell that you are doing excellent jobs to help people."

"My fluency reaches a new level these days. Now, I'm 95% or more stutter-free when I speak in Chinese, 90% or more stutter-free when I talk in English. Moreover, when I talk in English in a group, I DON'T feel NERVOUS anymore. I never feel that I enjoy the joy of speech as I do today. I'm SO happy for this. Thank you, Lee, without your help, I can't go that far."

"My name is abbas badami. I live in Iran and I’ve read your impressive `Stuttering & Anxiety Self-Cures`, and it changed my life. I can now truly use my talents in an effective way thanks to your books."

"The book has helped me in many ways, the first one, I am not the only one sharing this pain and fear of talk, (and I don't wish this to anyone) but as I read your book I feel every fear that you had while speaking in public, and every sweat because when I get nervous is all I do, the book gives me tools to improve my speech to see myself as a person with a speech problem working on it, but giving up is not an option. You and other stutters that have succeeded in reaching a level of fluency where stutter is no longer detected motivates me so work harder on myself. Again giving up is not an option."

"I am thoroughly enjoying your book. I very much appreciate being able to understand your therapy and what [my son] is doing as reading your book has let me into his world. There is a big improvement for him and it is solely because of your methods…I assume that he is reading aloud when perhaps he has the house to himself and his speech at home with my husband and I is very good. He hardly stutters now."

"The book on stuttering is really helpful…u have opened a new chapter in my life and usurped with positivity…I’m going to start my life with this new perspective and u r my God…thanks a lot Mr. lovett…"

"For those of you who have faced this struggle, Lee Lovett is the real deal. I listened to his audible book, read his book on Kindle and he repeatedly Skyped with me….at no charge. His methods work and he’s a genuine and good man…"

"Lee Lovett deserves the praise…I’ve no doubt in his methods at all. God bless him. He’s a light at the end of a long dark tunnel for the PWS."

"Happy birthday to the man who has already set into motion my brand new life…"

"May all our stutterable armor’s be cracked by this blessed man."

"You are the living model for me. It is excellent. I am looking forward to talking with you on Skype."

"You are undoubtedly doing a great service to the PWS. All the love is coming back to you, Lee."

" Yes, your methods are working for me. I stuttered only 7 times in the last 8 days."

"Keep being awesome, you are making a huge difference in people’s lives, I know it. See you, man."

"I appreciate you so much and all that you’ve taught me. I have a whole life of free speech ahead of me, thanks to your communication and life skills that you’ve taught me…"

"I haven’t had any ‘bad days’. I’m having fun speaking."

"You are the topic of every [therapy] session for months now. Know that we are grateful for all that you do."

"Lee, your book should be in the pantheon of the most helpful ‘alternative’ stuttering self-helpo tomes. This book stays away from technical jargon, and goes right into easy to use ways to become fluent. The author will even help you on your journey to fluency for FREE…"

"I stutter mainly when under pressure. The techniques in this book are definitely helping. This book may launch an era of new thinking about stuttering."

"This book offers the most impactful methods of managing stuttering of any book I have read. Being the boss of your mind, auto suggestion and visualization will change how you speak. It changed mine."

"I am happy to share w you that I had a short but so nice chat with my neighbor today (last time had a long block) and [also] I ordered coffee at Starbucks, so had to say my name. Almost blocked on “Ro” [the first two letters of her name] but then I remembered the crutch and dropped the R. THANKS LEE! Baby steps, I know BUT I was so desperate and depressed this last year. Yesterday I booked an Uber and the driver called me and I spoke with him and was okay! This baby steps are making me so happy."

"Two weeks ago I ordered Stuttering and Anxiety: Self-Cures, from Amazon and I can't put it down! I am a lifelong (I'm 36) stutterer . . . [Y]our self-cure techniques are god-sent! . . .Thank you so much for restoring hope in what I long ago deemed was a lost cause!"

"As you have so correctly pointed out in your beautifully written book… we stutter because we have a FEAR of stuttering…I was 10 years old when my stutter began…My life, as I knew it, was falling apart…I am starting to practice your techniques every day, and I believe that in one year I will be fully cured of my stutter. I wish I had found your book 17 years ago. I have been changed forever."

"I very much appreciate the positive encouragement Lee. It goes along way...I always feel so inspired after speaking with you. Thanks for all you do for the PWS community."

"I owe my cure to Lee’s book and Lee’s coaching on Skype… Lee’s methods work and he gives his time freely and unselfishly…"

"You are doing really amazing work…Thank you for all you have done for me and will continue to do for other PWS."

"Congratulations Lee. Lee, your now years of work in the trenches helping as many people who stutter as you can is paying huge dividends. It takes a strong character to persist on the journey you've been on. You were just the man for that job. The tons of people you have helped is incredible. Not only does it positively impact their life, but every life has a strong ripple effect on others. Your helping of these people doesn't only impact them but the people around them in positive ways. Keep up the incredible work. The positive impact you are having and its ripple effect is profound."

Lee’s methods are explained in his magnum opus, “How to Stop Stuttering & Love Speaking”

"Rarely have we seen a person fail who has thoroughly followed our path."

From “how it works”, alcoholics anonymous manual.

Stuttering and Social Anxiety Disorder: New Insights and Treatment Possibilities

• August 2024
• Medical Research Archives 12(7)

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Social Anxiety Disorder: More Than Just Shyness

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Are you afraid of being judged by others? Are you self-conscious in everyday social situations? Do you avoid meeting new people due to fear or anxiety? If you have been feeling this way for at least 6 months and these feelings make it hard for you to do everyday tasks—such as talking to people at work or school—you may have social anxiety disorder.

Social anxiety disorder is an intense, persistent fear of being watched and judged by others. This fear can affect work, school, and other daily activities. It can even make it hard to make and keep friends. The good news is social anxiety disorder is treatable. Learn more about the symptoms of social anxiety disorder and how to find help.

What is social anxiety disorder?

Social anxiety disorder is a common type of anxiety disorder. A person with social anxiety disorder feels symptoms of anxiety or fear in situations where they may be scrutinized, evaluated, or judged by others, such as speaking in public, meeting new people, dating, being on a job interview, answering a question in class, or having to talk to a cashier in a store. Doing everyday things, such as eating or drinking in front of others or using a public restroom, also may cause anxiety or fear due to concerns about being humiliated, judged, and rejected.

The fear that people with social anxiety disorder have in social situations is so intense that they feel it is beyond their control. For some people, this fear may get in the way of going to work, attending school, or doing everyday things. Other people may be able to accomplish these activities but experience a great deal of fear or anxiety when they do. People with social anxiety disorder may worry about engaging in social situations for weeks before they happen. Sometimes, they end up avoiding places or events that cause distress or generate feelings of embarrassment.

Some people with the disorder do not have anxiety related to social interactions but have it during performances instead. They feel symptoms of anxiety in situations such as giving a speech, competing in a sports game, or playing a musical instrument on stage.

Social anxiety disorder usually starts during late childhood and may resemble extreme shyness or avoidance of situations or social interactions. It occurs more frequently in females than in males, and this gender difference is more pronounced in adolescents and young adults. Without treatment, social anxiety disorder can last for many years, or even a lifetime.

What are the signs and symptoms of social anxiety disorder?

When having to perform in front of or be around others, people with social anxiety disorder may:

• Blush, sweat, or tremble.
• Have a rapid heart rate.
• Feel their “mind going blank,” or feel sick to their stomach.
• Have a rigid body posture, or speak with an overly soft voice.
• Find it difficult to make eye contact, be around people they don’t know, or talk to people in social situations, even when they want to.
• Feel self-consciousness or fear that people will judge them negatively.
• Avoid places where there are other people.

What causes social anxiety disorder?

Risk for social anxiety disorder may run in families, but no one knows for sure why some family members have it while others don’t. Researchers have found that several parts of the brain are involved in fear and anxiety and that genetics influences how these areas function. By studying how the brain and body interact in people with social anxiety disorder, researchers may be able to create more targeted treatments. In addition, researchers are looking at the ways stress and environmental factors play a role in the disorder.

How is social anxiety disorder treated?

If you’re concerned you may have symptoms of social anxiety disorder, talk to a health care provider. After discussing your history, a health care provider may conduct a physical exam to ensure that an unrelated physical problem is not causing your symptoms. A health care provider may refer you to a mental health professional, such as a psychiatrist, psychologist, or clinical social worker. The first step to effective treatment is to get a diagnosis, usually from a mental health professional.

Social anxiety disorder is generally treated with psychotherapy (sometimes called “talk therapy”), medication, or both. Speak with a health care provider about the best treatment for you.

Psychotherapy

Cognitive behavioral therapy (CBT), a research-supported type of psychotherapy, is commonly used to treat social anxiety disorder. CBT teaches you different ways of thinking, behaving, and reacting to situations to help you feel less anxious and fearful. CBT also can help you learn and practice social skills, which is very important for treating social anxiety disorder. CBT has been well studied and is the gold standard for psychotherapy.

Exposure therapy is a CBT method that focuses on progressively confronting the fears underlying an anxiety disorder to help you engage in activities you have been avoiding. Exposure therapy is sometimes used along with relaxation exercises. CBT delivered in a group therapy format also can offer unique benefits for social anxiety disorder.

Another treatment option for social anxiety disorder is acceptance and commitment therapy (ACT). ACT takes a different approach than CBT to negative thoughts and uses strategies such as mindfulness and goal setting to reduce your discomfort and anxiety. Compared to CBT, ACT is a newer form of psychotherapy treatment, so less data are available on its effectiveness. However, different therapies work for different types of people, so it can be helpful to discuss what form of therapy may be right for you with a mental health professional.

For more information on psychotherapy, visit the National Institute of Mental Health (NIMH) psychotherapies webpage .

Health care providers may prescribe medication to treat social anxiety disorder. Different types of medication can be effective in treating this disorder, including:

• Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs)
• Beta-blockers
• Anti-anxiety medications, such as benzodiazepines

SSRI and SNRI antidepressants are commonly used to treat depression, but they also can help treat the symptoms of social anxiety disorder. They may take several weeks to start working. Antidepressants may also cause side effects, such as headaches, nausea, or difficulty sleeping. These side effects are usually not severe, especially if the dose starts off low and is increased slowly over time. Talk to your health care provider about any side effects that you may experience.

Beta-blockers can help control some of the physical symptoms of social anxiety disorder, such as rapid heart rate, sweating, and tremors. Beta-blockers are commonly the medication of choice for the “performance anxiety” type of social anxiety disorder.

Benzodiazepines, which are anti-anxiety sedative medications, are powerful and begin working right away to reduce anxious feelings. These medications can be very effective in rapidly decreasing anxiety, but some people build up a tolerance to them and need higher and higher doses to get the same effect. Some people even become dependent on them. Therefore, a health care provider may prescribe them only for brief periods of time if you need them.

Both psychotherapy and medication can take some time to work. Many people try more than one medication before finding the best one for them. A health care provider can work with you to find the best medication, dose, and duration of treatment for you. People with social anxiety disorder usually obtain the best results with a combination of medication and CBT or other psychotherapies.

For basic information about these and other mental health medications, visit NIMH’s Mental Health Medications webpage . Visit the U.S. Food and Drug Administration (FDA) website  for the latest warnings, patient medication guides, and information on newly approved medications. 

Support Groups

Many people with social anxiety find support groups helpful. In a group of people who all have social anxiety disorder, you can receive unbiased, honest feedback about how others in the group see you. This way, you can learn that your thoughts about judgment and rejection are not true or are distorted. You also can learn how others with social anxiety disorder approach and overcome the fear of social situations.

Support groups are available both in person and online. However, any advice you receive from a support group member should be used cautiously and does not replace treatment recommendations from a health care provider.

Both psychotherapy and medication can take some time to work. A healthy lifestyle also can help combat anxiety. Make sure to get enough sleep and exercise, eat a healthy diet, and turn to family and friends who you trust for support. To learn more ways to take care of your mental health, visit NIMH’s Caring for Your Mental Health webpage .

How can I support myself and others with social anxiety disorder?

Educate yourself.

A good way to help yourself or a loved one who may be struggling with social anxiety disorder is to seek information. Research the warning signs, learn about treatment options, and keep up to date with current research.

Communicate

If you are experiencing social anxiety disorder symptoms, have an honest conversation about how you’re feeling with someone you trust. If you think that a friend or family member may be struggling with social anxiety disorder, set aside a time to talk with them to express your concern and reassure them of your support.

Know When to Seek Help

If your anxiety, or the anxiety of a loved one, starts to cause problems in everyday life—such as avoiding social situations at school, at work, or with friends and family—it’s time to seek professional help. Talk to a health care provider about your mental health.

Are there clinical trials studying social anxiety disorder?

NIMH supports a wide range of research, including clinical trials that look at new ways to prevent, detect, or treat diseases and conditions—including social anxiety disorder. Although individuals may benefit from being part of a clinical trial, participants should be aware that the primary purpose of a clinical trial is to gain new scientific knowledge so that others may be better helped in the future.

Researchers at NIMH and around the country conduct clinical trials with patients and healthy volunteers. Talk to a health care provider about clinical trials, their benefits and risks, and whether one is right for you. For more information, visit NIMH's clinical trials webpage .

Finding Help

Behavioral health treatment services locator.

This online resource, provided by the Substance Abuse and Mental Health Services Administration (SAMHSA), helps you locate mental health treatment facilities and programs. Find a facility in your state by searching SAMHSA’s online Behavioral Health Treatment Services Locator  . For additional resources, visit NIMH's Help for Mental Illnesses webpage .

Talking to a Health Care Provider About Your Mental Health

Communicating well with a health care provider can improve your care and help you both make good choices about your health. Find tips to help prepare for and get the most out of your visit at Taking Control of Your Mental Health: Tips for Talking With Your Health Care Provider . For additional resources, including questions to ask a provider, visit the Agency for Healthcare Research and Quality website  .

If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255). You also can text the Crisis Text Line (HELLO to 741741) or use the Lifeline Chat on the National Suicide Prevention Lifeline website   .

The information in this publication is in the public domain and may be reused or copied without permission. However, you may not reuse or copy images. Please cite the National Institute of Mental Health as the source. Read our copyright policy to learn more about our guidelines for reusing NIMH content.

For More Information

MedlinePlus  (National Library of Medicine) ( en español  )

ClinicalTrials.gov  ( en español  )

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES  National Institutes of Health NIH Publication No. 22-MH-8083 Revised 2022