How To Get Rid Of Public Speaking Anxiety Or Stage Fright

Medically reviewed by Paige Henry, LMSW, J.D. and Dr. April Brewer, DBH, LPC
Updated September 25, 2024by BetterHelp Editorial Team

Public speaking is a common source of anxiety, and can bring up feelings of extreme nervousness, fear of judgment, and even insecurity. Nonetheless, there may be times when you’re tasked with talking to a large audience. So, what can you do if you’re asked to give a speech or presentation? 

While it may feel intimidating, there are ways to manage or reduce public speaking anxiety. Here, we’ll cover 12 strategies to help you mentally prepare for your big moment—and cope with the stress and anxiety that you might feel when all eyes are on you public speaking. With these tips, you’ll feel confident, prepared, and capable.

Struggling to get past public speaking anxiety?

Understanding public speaking anxiety

Public speaking anxiety typically stems from a fear of being judged by or embarrassed in front of one’s peers. When we stand on a stage in front of a small or large audience to speak publicly, we may be scared that their scrutiny could expose our faults and weaknesses, and that we might not be accepted as a result.

Since humans are deeply social creatures, with social connection being closely tied to our overall health, the prospect of rejection on any scale can be frightening. It may even trigger our fight-or-flight response, causing physical symptoms like shaking, sweating, and a racing heart and making us feel vulnerable and afraid. 

Is a fear of public speaking the same as social anxiety disorder?

Public speaking anxiety is not a diagnosable disorder on its own, but it can sometimes be linked to one—typically social anxiety disorder. In fact, fear of public speaking is often one of the symptoms of social anxiety disorder

Note, however, that in order for a SAD to be considered, this fear usually must be usually chronic, severely distressing, and out of proportion to the situation. If you’re experiencing symptoms of a clinical anxiety disorder like this, it’s typically recommended that you meet with a mental health professional for evaluation and personalized treatment advice. Effective support is available.

12 tips to help you get rid of public speaking anxiety or stage fright

With these public speaking tips, you’ll have the tools to reduce your anxiety and stage fright, hone your presentation skills, and deliver your speech with confidence.

1. Don't expect perfection

It’s unlikely for anyone to give a 100% perfect speech or presentation—not even the most admired public speakers. Expecting your public speaking performance to be perfect may set you up for disappointment. Instead, you can reduce your speech anxiety by visualizing success in a realistic way. Expect slip-ups, and accept them as part of the experience of speaking publicly.

2. Don't try to be someone else and have confidence in yourself

While you might watch and learn from the best public speakers, it won’t benefit you to try and be them. You likely have your own speaking style and message, and trying to imitate another public speaker’s ways might actually make you more anxious. Instead, say what you have to say in a way that feels natural to you. This approach may make you less likely to make mistakes, and could help you appear at ease and less anxious to your audience. 

3. Put it in perspective

Try challenging negative thoughts about the experience public speaking. Realistically, what’s the worst thing that can happen—and how likely is that outcome? For many, making a mistake and feeling embarrassed is at the root of public speaking anxiety. 

If this applies to you, consider the fact that you've likely been embarrassed before in life and you may be embarrassed again—it’s part of the human experience. You made it through previous experiences of embarrassment, and you can do so again. Plus, any missteps you may make are likely to be small in actuality, appearing larger in your memory than they’ll be in anyone else’s.

4. Remember why you're doing it

What’s your reason for giving this public speech or presentation? Focusing on that may help you look past other factors that might be causing you public speaking anxiety. 

Your primary goal probably isn’t to impress others or achieve public speaking perfection or fame—instead, it’s likely about teaching, informing, or helping others by conveying your message. Keeping this in mind may help you put other anxiety-inducing concerns to the back of your mind and direct your energy towards your main mission.

5. Make time for practice and preparation

Preparing your public speech or presentation thoroughly can be helpful for two key reasons. First, it can reduce the likelihood of you making mistakes during your presentation. Second, it may help build your confidence. For example, you might do research, organize your key points, write down what you'll say, proofread it, and practice it several times until you're ready to present. 

You might also make a list of everything you'll need on the day and ensure that it’s all charged, in working order, and ready to go, such as a laptop, projector, any props or visual aids, or other tools. If there’s a time limit, it may help to have a clock or watch that’s accurate and visible to you to help you stay on track.

6. Practice more to get rid of nervousness, fear, and stage fright

The more you practice, the more confident you may feel, which could help reduce your anxiety about presenting. You can practice aloud to yourself, in front of a mirror, or into your phone’s video or recording app so you can listen back. It might also help to do a practice run in front of family and friends, making it clear that you’re looking for honest, constructive feedback rather than flattery or reassurance.

Evaluate your performance honestly and objectively. Are you using distracting hand gestures or speaking too quickly or slowly? Are you making eye contact with the audience? Does your body language seem closed off, or at ease? Make the necessary changes and then record yourself again.

7. Humanize your audience

Remember, your audience is made up of human beings like you. Public speaking is a common fear, and it’s likely that many of them will sympathize with you in the event of a slip-up and quickly forget it. Rather than seeing your audience as a threat, try to imagine your speech or presentation as a conversation with them.

I could help to arrive at the venue early and meet some of your audience members. Mingling and making small talk may help you feel relaxed, and it may also help reinforce the idea that you’re speaking to individuals rather than an intimidating and indistinguishable crowd.

8. Start strong

It might take you longer to gain confidence if you start your presentation or speech with a soft voice and small gestures. Instead, try to ensure that the first words out of your mouth are loud and clear. The stronger your start, the quicker the stress and anxiety of public speaking may fade. 

9. Don't be put off by a yawn or frown

It’s almost guaranteed that at least a few people in the audience will yawn or fidget during your speech, no matter how engaging you may be. While it may trigger your anxiety, try to ignore them—these movements likely have nothing to do with you or your presentation and may only distract you.

Similarly, if you glance at your audience and see some frowning faces, try not to assume that they're displeased or bored. It may be the exact opposite: They may be concentrating on what you're saying and processing the information, and that could be their natural expression of deep thought.

Struggling to get past public speaking anxiety?

Struggling to get past public speaking anxiety?

Meet with a licensed therapist for help

11. Take time to reflect

When the event is over, reflecting on how it went could help prepare you for future speaking engagements. You might start by writing down a few positive things that you did and a few things that you could do better next time. Try not to dwell on the mistakes. You might also ask yourself if the experience was as terrifying as you thought it would be and jot down any reminders to help you manage your fears next time around.

12. Learn techniques to get rid of public speaking anxiety

Finding ways to hone your public speaking abilities could help you build confidence, improve presentation skills, and decrease nervousness in the future. Enrolling in a course, support group, or public-speaking club like Toastmasters could be helpful. You might also solicit feedback from people who have seen you speak or present in the past so you can identify areas for improvement. 

Overcome nervousness, fear, and anxiety in therapy

If your public speaking anxiety is so intense that you feel that you absolutely can’t do it, you may be living with social anxiety disorder or a phobia. Meeting with a therapist may be helpful in this case. 

Even if you don’t feel you have a diagnosable disorder, you might benefit from connecting with a mental health professional. They may help you find ways to feel confident speaking publicly, manage nervousness, develop healthy coping mechanisms, and address symptoms of a mental health condition, if applicable.

With an online therapy platform like BetterHelp, you can get matched with a licensed therapist who you can then meet with virtually from home. Research suggests that online therapy can be as effective as in-person therapy in many cases, so it may be worth exploring if you’re interested in this format. 

Takeaway

Unless it’s accompanied by other symptoms of a condition like social anxiety disorder, public speaking anxiety is not considered a clinical mental illness. Instead, it’s a common fear that can typically be managed with practice and the right coping mechanisms. Some examples of strategies that may help a person reduce their public speaking anxiety include preparing in advance, not expecting perfection, humanizing their audience, and seeking support through public-speaking classes or groups or by meeting with a therapist.
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