Public Speaking Anxiety: Key Facts & Tips
A Pocket Guide To Public Speaking
Fear of public speaking might be the most common phobia in existence. The technical term for this phenomenon is 'glossophobia', but it goes by other terms like ‘stagefright’. Whether giving an impromptu talk, holding a group discussion, or speaking as part of a large set-piece presentation, anyone can get caught by this problem.
In this article
What is Glossophobia?
Anxiety about speaking in public affects a substantial proportion of adults (1), so you are definitely not alone if you experience this problem.
With glossophobia, people typically fear one or more of the following:
Doing something embarrassing (e.g., stutter over their words)
Worrying the mind will go blank
Not making sense to audience members
Showing visible signs of distress (e.g., shaking, sweating). These physical signs represent activation of the body’s fight or flight response.
The anxiety characterising public speaking fears is driven by many factors. One example is making unfavourable comparisons with others. Assuming you are less skilled often leads to discomfort and visions of epic failure.
Types of public speaking
No two speaking situations are alike and every scenario can be categorised by ‘function’. Getting up in front of an audience is done to:
Inform
Influence, and/or
Entertain
These functions are not mutually exclusive. In other words, objectives may be combined in a single presentation (e.g., a speech to inform and entertain).
Avoidance
Some people can get around public speaking fears by avoiding these situations. However, this approach is not open to people where communication skills and duties are core job features. Avoidance also blocks valuable learning opportunities to help reduce anxiety (e.g., a public speaking scenario going better than predicted). Avoidance is not the only form of ‘safety behaviour’. Other examples include:
Over-preparation in the hope this will reduce the risk of failure
Scan the audience for signs of disapproval (e.g., a bored-looking audience member)
How to become a public speaker
The key elements to developing as a public speaker are:
Practice, practice, and more practice
Joining public speaking groups like Toastmasters
Developing a method to prepare for a speech (e.g., giving yourself sufficient time to prepare)
Addressing psychological issues
The art of public speaking (13th edition)
This book by Stephen Lucas is a popular resource on the subject.
Lucas provides a great guide on the ‘how to’ of public speaking. However, the book does not address how to overcome psychological challenges such as anxiety. Many people seek some extra help for these challenges, especially where public speaking is an important component of their job.
Public speaking merit badge
There are several next-level tools you can use to address this form of anxiety. Many of these techniques are taken from cognitive behavior therapy (CBT). If you need serious firepower, these are the strategies to use.
These techniques include diaphragmatic breathing, thought challenging, stopping safety behaviours, and working through a carefully planned set of exposure tasks (i.e., facing feared situations in a planned way). The latter strategy is taken from exposure therapy, a common tool in the domain of anxiety management.
Like other forms of anxiety, glossophobia can be tackled successfully. Public speaking is never going to be 100% comfortable for most people, and some degree of anxiety is completely understandable. But, many can achieve a notable reduction in discomfort to make this situation significantly more tolerable.
Public speaking help
Successfully addressing psychological issues often requires the use of a speaking coach.
It is common for people to get stuck in their attempts to resolve anxiety. One reason for stalled progress is that obstacles need assessment and a tailored intervention plan. For example, public speaking anxiety sometimes results from the fear of negative evaluation by colleagues. This fear often arises are part of social anxiety (disorder). Most people need support to develop the ability to recognise when these thinking patterns are triggered.
Famous public speakers
There are many famous speakers, ranging from politicians to entertainers. Some people will try to replicate the style of an admired speaker. But it is also important to find a style you are comfortable with. Two famous examples are Martin Luther King Jr’s ‘I have a dream’ speech delivered in 1963. A more recent example comes from 2004 and Barack Obama’s speech to the DNC.
Public speaking quotes
There are only two types of speakers in the world. 1. The nervous and 2. Liars. Mark Twain
Words ought to be a little wild for they are the assaults of thought on the unthinking. John Maynard Keynes
You can speak well if your tongue can deliver the message of your heart. John Ford
We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. We can also help with public speaking anxiety. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.
Reference
(1) Stein MB, Walker JR, Forde DR. Public-Speaking Fears in a Community Sample: Prevalence, Impact on Functioning, and Diagnostic Classification. Arch Gen Psychiatry. 1996;53(2):169–174. doi:10.1001/archpsyc.1996.01830020087010