How To Control Anxiety While Public Speaking And Speak With Confidence
Public speaking always terrified me. You’d think after doing it dozens of times, the nerves would eventually fade, right? Nope. Every time I was about to face an audience, my heart would race, my palms would get clammy, and my mind would spiral into worst-case scenarios. Sound familiar? If you’re wondering how to control anxiety while public speaking, you’re not alone. It’s one of the most common anxiety triggers, and the good news is — you can learn to manage it, even if you’re not a “natural” speaker.
Why Public Speaking Triggers Anxiety (Even If You Know Your Stuff)
Public speaking anxiety isn’t about a lack of preparation. In fact, some of the most meticulous planners are the ones who get the most anxious. The issue often stems from how our brains are wired to perceive social evaluation as a threat. When you’re up there under the spotlight, every glance, every facial expression in the audience feels like a silent judgment.
One time, during a corporate event, I was mid-sentence when I noticed someone in the front row yawning. Instantly, my inner critic kicked in: “You’re boring them.” My focus shattered, and my anxiety skyrocketed. What I learned later is that our minds are experts at catastrophizing minor cues during high-stress situations.
Practical Techniques to Control Anxiety Before You Step On Stage
1. Reframe Nervousness as Excitement
This simple mental trick changed my relationship with public speaking. Research from APA shows that reframing anxiety as excitement can improve performance. Instead of telling yourself, “I’m so nervous,” try, “I’m excited to share this with them.” It keeps the physiological arousal but shifts it into a positive context.
2. Progressive Muscle Relaxation (PMR)
Before every talk, I take five minutes to run through PMR. You systematically tense and release muscle groups, which signals to your brain that it’s okay to calm down. If you’ve never tried it, here’s a simple PMR guide that works wonders.
3. Breathe Right, Not Deep
Deep breathing is common advice, but it’s often done wrong. Instead, focus on diaphragmatic breathing—slow, controlled inhales through the nose and longer exhales through the mouth. This engages the parasympathetic nervous system and slows down that racing heartbeat. If you want a structured exercise, this breathwork technique is gold.
Mindset Shifts That Help You Own The Stage
Visualizing a Positive Outcome
Visualization isn’t fluffy self-help talk. Athletes use it before competitions, and it works just as well for public speaking. I vividly imagine myself speaking with clarity, making the audience nod, even laughing at my jokes. It’s a form of mental rehearsal that primes your brain for success.
Stop Striving for Perfection
I used to think a flawless presentation was the only way to be seen as credible. Truth? Audiences resonate with authenticity more than polished performances. A minor slip-up, a moment of laughter—it makes you human. Letting go of perfection reduces performance pressure and keeps anxiety from spiraling.
Anchor Yourself with Grounding Techniques
Before walking on stage, I discreetly tap my thumb to each fingertip in a rhythm. It’s a grounding exercise that keeps me centered and present. If you tend to “float” in anxious thoughts, techniques like this can snap you back to the moment.
What To Do When Anxiety Hits Mid-Presentation
Pause, Don’t Power Through
If you feel your throat tighten or your mind blanking, don’t panic. Take a deliberate pause. Sip water. Make eye contact with someone who looks engaged. Pauses often feel longer to you than they appear to the audience. It gives your brain a moment to recalibrate.
Leverage The Power of Movement
Standing rigidly can trap anxious energy. Walk a few steps, gesture with purpose. Movement helps dissipate nervous energy and makes your delivery more dynamic. Just make sure it’s intentional, not pacing like a caged animal.
Manage Negative Self-Talk On The Fly
During a particularly nerve-wracking keynote, I had a mantra running silently in my head: “They want you to succeed.” This internal dialogue can counteract the intrusive thoughts that often pop up mid-speech. Need more techniques? This guide on stopping spiraling anxious thoughts is a must-read.
Long-Term Strategies to Reduce Speaking Anxiety Over Time
Desensitize Through Exposure
Public speaking is a skill. The more you do it, the easier it becomes. Start small—volunteer for low-stakes presentations or participate in online meetings. Gradually increasing exposure helps desensitize your brain’s fear response.
Join a Supportive Group
Consider joining a public speaking group like Toastmasters. Being part of a supportive environment helps normalize the nerves. You’ll realize even seasoned speakers experience anxiety. This approach ties into the techniques outlined in our psychotherapy and counseling strategies.
Understand The Root Causes of Your Anxiety
Sometimes, anxiety isn’t just about public speaking—it’s intertwined with deeper fears like fear of failure or judgment. Exploring these patterns with a therapist can create profound shifts. If you want to understand how anxiety might be quietly controlling various areas of your life, don’t miss this insightful article.
How to Build Unshakable Confidence Before Public Speaking
Confidence isn’t something you’re born with—it’s built. I used to envy those “naturally charismatic” speakers until I realized their secret wasn’t talent; it was preparation and mindset work. If you want to control anxiety while public speaking, building unshakable confidence is non-negotiable.
Practice Out Loud, Not Just in Your Head
Sounds obvious, but most people rehearse silently. The problem? Your brain and mouth need to work together under pressure. Practicing out loud helps you get comfortable with pacing, tone, and flow. I record myself and listen back—not to nitpick mistakes, but to catch moments where I can sound more natural or engaging.
Simulate the Pressure
Rehearse in front of a mirror, then escalate to family or friends. I even practiced once with my dog—non-judgmental audience, but it forced me to project and stay on script. When possible, visit the venue in advance or rehearse in an unfamiliar setting to mimic that “on-stage” feeling.
Dress in Confidence
Wearing an outfit that makes you feel powerful isn’t superficial—it directly affects your body language. When I started choosing outfits that I felt good in rather than just “professional,” my posture improved, and surprisingly, my anxiety dipped. It’s a small tweak that changes your entire presence.
Advanced Techniques to Handle Pre-Speech Anxiety Attacks
Cold Exposure Hack
I stumbled upon this trick during a conference meltdown: running cold water on my wrists for 30 seconds. It activates the mammalian dive reflex, which lowers your heart rate and calms the nervous system. It’s now a pre-talk ritual for me.
Disrupt Anxious Patterns with Movement
Before speaking, I’ll often do a few jumping jacks or shake out my hands vigorously. This physical reset disrupts the adrenaline loop and prevents anxious energy from spiraling. For more movement-based strategies, check out these breath and movement combos that work instantly.
Use a “Safety Object”
For years, I carried a smooth stone in my pocket during speeches. When anxiety crept in, I’d discreetly rub it to ground myself. Some use jewelry, a pen, or even a small note in their hand. It’s not about superstition—it’s about tactile focus.
When Anxiety Derails Mid-Speech: Regaining Control On The Spot
Call It Out (Strategically)
I once blanked out during a live webinar. Instead of freezing, I smiled and said, “I guess my brain wanted a momentary break.” The audience laughed, and the pressure lifted. Acknowledging nerves (without dwelling) humanizes you and can turn a fumble into a connection moment.
Refocus with a Reset Phrase
Have a “reset” line ready. Mine is: “Let’s revisit why this matters…” It’s a smooth way to regain your footing and redirect focus when you feel yourself spiraling. It also gives you a few seconds to gather your thoughts.
Use Visual Aids to Anchor Attention
Strategically placed visuals can act as a lifeline during anxious moments. Pointing to a slide or image buys you time and shifts focus off you briefly. Just ensure they’re not crammed with text—keep them clean and impactful.
Post-Speaking Anxiety: How to Decompress and Learn
Debrief Objectively, Not Emotionally
After speaking, I jot down three things that went well and one thing to improve. This keeps me from falling into the “everything sucked” mindset. Objective reflection is key to long-term growth.
Celebrate the Small Wins
Did you maintain eye contact? Pace yourself well? Those are victories. Celebrate them. Positive reinforcement rewires your brain to associate public speaking with accomplishment rather than dread.
Manage Post-Adrenaline Crash
After a high-pressure event, it’s normal to feel drained. Hydrate, have a light snack, and if possible, take a short walk. Ignoring this crash can leave you feeling like you “failed” when it’s just your body resetting.
Professional Help & Deeper Resources for Persistent Anxiety
If public speaking anxiety feels unmanageable despite your efforts, seeking professional guidance is a sign of strength, not weakness. Techniques like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are highly effective in addressing performance anxiety. You can learn more about structured therapy approaches in our guide on psychotherapy and counseling for anxiety.
There are also quick self-assessment tools, like the GAD-7 questionnaire, which can provide insight into your anxiety levels and help you decide if a clinical assessment is needed.
It’s also worth exploring how hidden anxiety patterns could be quietly controlling other parts of your daily routine. This in-depth article dives into how anxiety embeds itself into everyday habits without us even realizing it.
For lifestyle strategies that complement therapy, like diet and self-help routines specifically tailored for anxiety management, check out our pillar article on lifestyle and self-help for anxiety disorders.
Camellia Wulansari is a dedicated Medical Assistant at a local clinic and a passionate health writer at Healthusias.com. With years of hands-on experience in patient care and a deep interest in preventive medicine, she bridges the gap between clinical knowledge and accessible health information. Camellia specializes in writing about digestive health, chronic conditions like GERD and hypertension, respiratory issues, and autoimmune diseases, aiming to empower readers with practical, easy-to-understand insights. When she’s not assisting patients or writing, you’ll find her enjoying quiet mornings with coffee and a medical journal in hand—or jamming to her favorite metal band, Lamb of God.
