Glossophobia (fear of public speaking) is often named one of the most common phobias, ranking above heights, spiders, and even death. It impacts approximately 23% of people, with 57% of women being affected compared to 39% of men.
Whether it’s presenting to a room full of colleagues or speaking up on a Zoom call, the anxiety associated with being the centre of attention can feel overwhelming. For some, it’s the sound of their voice shaking, hands trembling uncontrollably, or their heart pounding in their chest. For others, it’s the panic of a mind gone blank, leaving them struggling for words that just won’t come.
Earlier this year, I had the pleasure of working with Annabelle Spranklen, a journalist from Glamour Magazine, who came to me with a deep-seated fear of public speaking. In just two sessions, she experienced a profound shift and was able to overcome years of anxiety around speaking in front of others. Since the article’s publication, I’ve been inundated with messages from people asking how I was able to help her in such a short time.
So, below, I’d like to share some of the key techniques I used to help her overcome her fear of public speaking—and if you’d like to read the full article, you can check it out here.
Why Does Public Speaking Feel So Hard?
Public speaking anxiety often stems from deeply personal experiences and the way our minds process them. At its core, it often comes from one of two places:
- Past Experiences: Fear often has roots in memories that leave us feeling exposed or judged. Maybe you were asked to read aloud in school, stumbled over your words, and people laughed, or you simply froze and couldn’t continue. These moments can imprint on us, creating a belief that speaking in public is inherently risky.
- Self-Consciousness: When preparing to speak, it’s easy to get caught up in inward distractions. Thoughts like, “Do I look awkward?”, “Are my slides clear?”, or “Is my delivery polished?” can spiral into self-doubt, pulling us away from the real goal: connecting with the audience. This inward focus often amplifies insecurities, making it harder to communicate effectively.
These triggers create a feedback loop of fear and avoidance. However, the key to overcoming them lies in rewiring how you approach the situation.
Breaking the Fear Loop: Three Steps to Build Confidence
Breaking free from the cycle of public speaking anxiety begins with challenging your fear. Fear creates a mental loop: you anticipate failure, feel overwhelmed, and avoid the experience altogether. This leaves you even less prepared for the next time you face it, reinforcing the anxiety.
By taking small, intentional steps, you can shift your mindset and approach public speaking with more confidence and control.
Understand and Reframe Your Triggers
Think back to the first time you felt nervous speaking in front of others. What was happening? Who was there? Often, anxiety isn’t about the present—it’s rooted in the past.
Take a moment to reflect on what specifically makes public speaking challenging for you. What are you worried about? Write these down, then challenge those fears:
- Ask yourself: What do I believe is the worst thing that could happen?
- Counter it with: Is this true, and what’s more likely to happen?
By reframing your beliefs, you can begin to see public speaking in a new light. What once felt like a moment of judgement can transform into an opportunity to share your voice.
Use Anchoring Techniques to Find Calm
Anchoring is a powerful tool for creating positive associations, and it can be incredibly effective. It’s a technique I demonstrated on BBC’s The One Show, where I worked with the presenter’s mother, Mavis, who had endured a 50-year fear of public speaking. After the session, she went on stage and presented to an audience around the world. You can watch the video here.
Here’s how you can use anchoring for yourself:
- Recall a moment when you felt calm or confident.
- Close your eyes and relive that moment—what did you see, hear, and feel?
- Make a fist as you focus on those positive feelings and hold it until they begin to subside.
- Practice this repeatedly to increase the strength of feeling and positive association.
Over time, you’ll start to reprogramme your fear response, and the simple act of making a fist will trigger that same calmness.
Shift Your Focus to Connection, Not Perfection
Your audience isn’t waiting for you to fail—they’re eager to hear what you have to say. Instead of focusing on flawless delivery, focus on what you want to share and how it can connect with your audience.
Prioritise clarity and authenticity over polished performance. Remember, even the most experienced speakers stumble occasionally—it’s part of being human.
Navigating the Challenges of Online Meetings
Online platforms like Zoom and Teams bring their own set of challenges. From navigating awkward silences to the unnerving sight of your own face on-screen, it’s no surprise that many people dread virtual presentations. Here are three easy tips to ease that can help alleviate that discomfort:
- Prepare Yourself and Your Space: Wearing something that makes you feel comfortable and having a clean, clutter-free background and good lighting can help you feel more professional and confident.
- Position Your Camera Strategically and Review Your Slides: Avoid looking directly at your own face. Instead, focus on the camera or pin a friendly participant’s video for a less distracting view. Additionally, reviewing your slides and notes beforehand will help you feel more empowered and ready to deliver your message.
- Acknowledge Your Nerves: If you’re anxious, say so. A simple “Please bear with me as I’m feeling a little nervous” can humanise you and build rapport with your audience.
Progress Takes Practice
Each time you challenge your fear, you’re taking a step towards being free of it, so celebrate those wins, no matter how small. Even the act of speaking up in a meeting or practising in front of a mirror counts.
Facing your fear of public speaking is more than just a confidence booster—it’s a way to unlock your potential and connect with others in meaningful ways. With the right mindset and tools, you can break the cycle, overcome your fear, and step into the spotlight with confidence.
If you’re ready to take the next step and would like to explore how I can help you, contact me here.
