How to Finally Overcome Public Speaking Anxiety

Public speaking anxiety isn’t rare: it’s completely universal.

That jittery feeling in your stomach, the mental blank, the clammy hands – it’s all part of the experience for many of us.

But here’s what I’ve learned: fear doesn’t mean you’re not cut out for it. It means you care.

Below are some of the less conventional but surprisingly effective strategies I’ve used (and taught) to not just survive, but thrive in front of a crowd.

1. Narrate Your Nerves to Defuse Them

Instead of hiding your anxiety, consider briefly naming it.

Letting the audience know you’re nervous can disarm the pressure and even build rapport.

I’ve seen tension vanish the moment a speaker said, “I always get a bit nervous at the start—thanks for bearing with me.”

You’re not making excuses – you’re making space for honesty.

It transforms nerves into connection and often earns you silent encouragement from the room.

Action Steps:

• Use one simple line to acknowledge nerves without dwelling on them.
• Smile when you say it, to frame it positively.
• Shift immediately into your content to avoid lingering.

2. Start With Movement, Not Silence

Standing still at the front of a room can trigger fight-or-flight.

Your body locks up, your breath shortens, and your mind races.

Movement, however subtle, sends your brain the message that you’re in control.

Even small actions matter. Walk to one side of the stage as you begin. Pick up a pen. Use your hands naturally.

These are just a few great ways to get started, our Presentation Skills courses have even more!

Your goal isn’t to pace nervously, but to signal calm presence and ownership of the space.

Action Steps:

• Plan a purposeful gesture or movement early in your talk.
• Approach a section of the audience with a smile.
• Use a physical prop or object to ground your presence.

3. Practice Recovery, Not Just Delivery

We obsess over nailing the script, but rarely rehearse what to do when we blank out.

Ironically, it’s the recovery – not the stumble – that defines your confidence.

Create a toolkit for these moments. Maybe it’s a go-to transition line, a gentle pause, or repeating the last thing you said to get back on track.

Most audiences don’t notice a stumble unless you draw attention to it, so own the recovery instead.

Action Steps:

• Practice pausing and restarting calmly.
• Keep a “reset line” handy (e.g., “Let me rephrase that.”)
• Role-play common disruptions with a friend.

4. Rewire the Moment Before You Begin

The minute before speaking is often the hardest. It’s the stillness before the leap, and your body knows it.

But what if you could transform that moment from dread into preparation? Build a simple ritual.

It could be a grounding breath, a quiet phrase like “you’re here to help,” or even doing something kind for someone else – like adjusting a chair or handing out materials.

Shifting focus outward calms the internal storm.

Action Steps:

• Develop a 60-second pre-talk routine.
• Recite a quiet mantra that reminds you of your purpose.
• Tap out a rhythm on your leg to anchor your breath.

5. Set the Room Up to Support You

Small environmental tweaks can have a big psychological impact. Too often, we accept the space as it is.

But when you take control, you’re reminding yourself that you’re not at the mercy of the room.

Try repositioning a chair, moving your notes or changing the lighting.

This sense of ownership increases calm. It also subtly tells your brain, “I belong here.”

The room begins to feel less like a threat and more like a platform.

Action Steps:

• Move the lectern or request to stand freely if it helps.
• Dim bright overhead lights or open curtains for natural light.
• Reposition a chair to create more space near you.

Final Thought

Anxiety doesn’t mean you’re broken, it means your body is alert.

Your goal isn’t to eliminate nerves, but to work with them.

When you use that energy as fuel, everything changes.

Great speakers don’t wait until the fear is gone.

They step up, shaky hands and all, because what they have to say matters more.