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Originally Posted On: https://hansschumann.com/2024/10/fear-of-public-speaking/

Scared stiff? 6 Practical Techniques to Overcome Fear of Public Speaking

Public speaking and attending high-stakes meetings can be nerve-wracking for many people. The fear of judgment, the pressure to perform and the anticipation of a crowd’s response can all contribute to stress and anxiety. If you’re someone who struggles with these feelings before stepping into the spotlight, you’re not alone. According to a study by the National Institute of Mental Health in the US, 75% of people rank fear of public speaking as their biggest fear, even ahead of dying.

You would be surprised how many of my high-powered executive coaching clients report that they are anxious when speaking in public.  There are pictures of them on LinkedIn that show them presenting in front of large crowds, smiling and looking confident.  But that’s not always what happens on the inside.  One client of mine reports that he often hides in a toilet cubicle at work when he experiences anxiety attacks.  Another is terrified that he might freeze on stage, unable to talk, even though he has a track record of excellent public speaking.

The good news is that there are proven techniques to help you stay calm, confident and in control.

I’ve already published a series of articles about speaking confidently, which you can access here:

Part 1: How to create your content

Part 2: How to keep the attention of your audience

Part 3: How to prepare yourself for your presentation

Part: 4: How to manage your fear of public speaking

This article adds to series by addressing a frequent request from my clients: To have practical tools they can use to calm themselves down in the run-up to a speaking event.

Practical exercise to overcome fear of public speaking

Here are six simple exercises to help you manage your fear of public speaking and reduce anxiety before important meetings.

1. The 5-4-3-2-1 Grounding Exercise

One of the simplest and most effective ways to ease your fear of public speaking is through grounding. This technique brings your focus back to the present moment by engaging your senses, which can help break the cycle of anxious thoughts.

How to do it: Quietly in your mind, identify:

•  5 things you can see.

•  4 things you can touch.

•  3 things you can hear.

•  2 things you can smell.

•  1 thing you can taste.

This sensory exercise calms the mind by shifting your attention away from your worries about what could happen and into the present, where you have more control.

5. Mindful Pausing and Self-Compassion

Anxiety often comes from self-criticism or the fear of making mistakes. Practising mindful pausing and self-compassion can help you manage your fear of public speaking more effectively.

How to do it: Before the speaking engagement or meeting, take a brief pause. Recognise any stress or anxiety you’re feeling without judging yourself. Offer yourself a kind reminder like, “It’s okay to feel nervous. I’m prepared, and I’ll do my best.”

This gentle approach helps reduce self-judgment and creates a more supportive inner dialogue, allowing you to face the situation with greater self-assurance.

2. Diaphragmatic Breathing (Belly Breathing)

Deep, diaphragmatic breathing is a powerful tool for calming the nervous system and reducing physical tension. It helps slow down your heart rate and promotes a feeling of relaxation.

How to do it:

•  Sit or stand comfortably and place one hand on your chest and the other on your belly.

•  Inhale deeply through your nose, allowing your belly to expand as you breathe in.

•  Exhale slowly through your mouth, letting your belly fall.

•  Repeat for 3-5 minutes, focusing on each breath.

This type of breathing encourages a state of calm and can be especially useful right before you begin speaking or enter a meeting.

4. Progressive Muscle Relaxation (PMR)

When you’re anxious, your body often responds with physical tension. Progressive Muscle Relaxation (PMR) is a technique that helps release that tension, one muscle group at a time.

How to do it:

• Start at your feet and work your way up to your head, tensing each muscle group for 5-10 seconds before slowly releasing.

• Focus on the sensation of the muscles relaxing after each release.

• Move through the entire body, noticing where you might be holding onto tension.

PMR helps signal your body that it’s okay to relax, which can lead to a calmer state of mind and reduce your fear of public speaking.

6. NLP Circle of Excellence

The NLP (Neuro-Linguistic Programming) Circle of Excellence is a visualisation technique that anchors feelings of confidence and calm, making it easier to recall these emotions during stressful situations.

How to do it:

• Create the Circle: Imagine a glowing circle on the floor in front of you, filled with a colour that represents calmness and confidence.

• Recall a Positive State: Think of a time when you felt completely confident and capable. Vividly remember how that felt.

• Step into the Circle: As you experience those positive feelings, step into the circle and let the emotions intensify.

• Anchor the State: Use a subtle gesture, like pressing two fingers together, to anchor this state.

• Test the Anchor: Step out of the circle, clear your mind and use your anchor gesture to trigger the calm feelings again.

• Future Visualisation: Imagine yourself in the upcoming scenario, radiating the confidence and calmness you’ve anchored.

This technique helps you access your inner resources quickly, so you can master your fear of public speaking with a sense of control and self-assurance. It’s a bit more complex than the other techniques, and I suggest investing in a session with an NLP practitioner who can guide you through the process. I can assist with this.

3. Visualisation of Positive Outcomes

Visualisation is a mental rehearsal technique that primes your mind for success by imagining positive scenarios. This practice can help replace feelings of dread with a sense of confidence and control.

How to do it: Close your eyes and picture yourself standing in front of your audience or in the meeting room. Imagine yourself speaking clearly, confidently, and engaging with the people around you. Visualise their positive reactions—smiles, nods, or applause.

By focusing on positive outcomes, you can train your brain to expect success rather than fear, reducing anxiety in the process.

The more you use them, the better they will work managing you fear of public speaking

I suggest that you experiment with these exercises to find out which ones work best for you. Once you have found one you like, I recommend using it regularly.  The effectiveness of the exercises improves significantly with consistent practice because they help rewire the brain’s response to stress over time. Just like any skill, the more often you use these techniques, the more naturally they will come to you in moments of need. Repeated practice trains your mind and body to enter a state of calm more quickly and easily, making it easier to manage anxiety before it escalates. By regularly using these strategies, you also build mental and physical resilience to stress, creating a sense of familiarity and control that can transform how you handle high-pressure situations. The exercises become ingrained habits, enabling you to face public speaking and other challenges with greater confidence and ease.

You can also link the exercises. If you have time, you could do them all in one go, or create your own sequence of favourite exercises. I have listed the exercises in a sequence you could use to link them as steps in a combined process.

Embrace your inner calm to fight fear of public speaking

Public speaking and high-stakes meetings don’t have to be a source of overwhelming anxiety. By incorporating these exercises into your routine, you can build a sense of calm and confidence that allows you to overcome your fear of public speaking and perform at your best. Whether you’re about to take the stage or present to a boardroom, these techniques will help you manage your fear of public speaking and focus on your strengths.

I look at these exercises as practical first-aid measures.  Whilst they work well, they are not a replacement for doing deeper work on the reasons for your anxiety and how to overcome them.  A confidence coach or CBT practitioner can assist with this.  If you would love to discus how I can help you with your fear of public speaking or any other career or life goals, you can book a free discovery call here.

It may be hard to see right now, but with practice you can turn your fear of public speaking into a tool for growth and connection, transforming your public-speaking experience into an opportunity for success.