Public Speaking Anxiety & Ways to Reduce It

Recently, I was challenged to make an informational video. As a person who prefers to stay out of the spotlight, that was outside my comfort zone. I can easily provide a long list of things I would rather do than memorialize my insecurities in a short video.

Public speaking can be a source of anxiety for many. There is a period of time when all the attention is on you (or worse, you can’t command the attention as needed). There is judgement on your appearance. Your message. Your delivery. Your mannerisms or ticks. Maybe even your accent. Can you feel anxiety growing just picturing it?

So, what are some realistic options to reduce public speaking anxiety?

Avoid it.

You can break the commitment or opt out in certain instances. This is not how to overcome public speaking anxiety, but it is *technically* a way to lessen it temporarily.

Outsource it.

Can you get your message across but use a different person or method of delivery? Perhaps you would be more comfortable pre-recording or managing the audience size. Maybe you can have another person from the team take the lead and pivot to perform a smaller role.

Define it.

Determine what exactly you don’t like about it—Is it your voice? The funny faces you make? Say “um” too often? Expect ridicule about poor execution? —and what you can do about it.

Practice it.

• Voice funny? Practice projection. Use a mic. Work on the stability of your voice or getting comfortable with the script to minimize the nervous tremor.
• Funny faces? Practice multiple takes and review your video to determine what translates better to video for your purpose.
• Say “um” too often? Write a script and practice it (out loud and repeatedly) with the proper cadence, pauses, and inflections to communicate your ideas. A script can ensure you hit your talking points while minimizing the times you need to pause to *um* gather your thoughts.
• What about ridicule? This is a longer conversation for self-confidence/self-worth, but the bottom line is practice to find a polished outcome you are proud of. If ridicule persists, it’s a them issue, not a you issue.

Own it.

Can you change your mental approach?

• Instead of saying “I’m dreading it,” try “I am highly anticipating it,” even if you are still working to believe it. Adapt an alternate persona. If Beyoncé can be Sasha Fierce, you can be the Extraordinaire of Public Speaking.
• Entertain it as a personal challenge. This is a way to prove your potential to the most important critic—yourself. We often find, when under stressors, we are capable of more than we give ourselves credit for.
• Bombed it? That’s a hard-won opportunity to learn to better assess readiness and preparation. In the meantime, you can practice being forgiving towards yourself; perfection is a friend of no one.