How to Overcome the Fear of Public Speaking: Practical Tips for UK Professionals
October 25, 2024
How do you overcome the fear of public speaking? What practical steps can you take to get over public speaking anxiety and be a more confident public speaker? How to get over presentation nerves?
Meet the Author: Benjamin Ball
Ben is the founder of Benjamin Ball Associates and leads the presentation coaching and pitch deck creation teams. Formerly a corporate financier in the City of London, for 20+ years he’s helped businesses win with better pitches and presentations, particularly investor pitches. He is a regular speaker and a guest lecturer at Columbia Business School and UCL London. Follow Ben on LinkedIn or visit the contact page.
The Fear of Public Speaking is Common – And Easily Fixed
Speech anxiety, commonly known as stage fright, is one of the most common fears people face —some surveys suggest it’s more daunting than heights or spiders. If your palms sweat at the thought of presenting to a room, you’re not alone. Many CEOs share your feelings.
“It isn’t easy to speak compellingly in front of an audience, but our fear of the occasion does us more harm than good. It’s best not to prepare in a defensive crouch. Instead, start with having something to say.” – Tim Harford, FT Journalist
Whether delivering an oral presentation in front of an audience or speaking up at a meeting, many experience a surge of nerves. For some, the experience is intense—leading to increased blood pressure, a racing heart, or even a panic attack. In severe cases, this may be linked to a broader anxiety disorder, like social anxiety disorder.
What Causes a Fear of Public Speaking?
The fear of speaking in front of an audience often triggers a flight response—our body’s instinctive reaction to perceived danger. If you are a fearful speaker, you might avoid making eye contact with audience members, worried they’ll see a critical face instead of a friendly one.
Your body’s stress response is similar to facing a physical threat; it can feel as though you’re preparing to run away rather than to speak. This performance anxiety can make the prospect of giving a talk feel overwhelming, particularly if someone has had a bad experience in the past, like forgetting lines during a high school presentation.
How to Get Over Your Public Speaking Anxiety
Nervous energy is a natural part of any public speaking situation. When standing in front of a group of people, it’s common for your heart rate to increase as your body prepares to perform. For many, this surge of adrenaline can lead to brain freeze—a temporary inability to think clearly. This is particularly true for nervous speakers who are facing a public speaking event for the first time.
The thought of being the centre of attention, especially in a large audience or unfamiliar social setting, can cause a hard time focusing, leaving even the most prepared speaker struggling to remember their next point.
Become a Confident Public Speaker
Improving public speaking is not just about learning to manage nerves; it’s also about developing effective communication skills. Engaging with your audience, making eye contact, and telling stories are all techniques that can make a speaker more effective and more confident.
Over time, fearful speakers can learn that public speaking isn’t something to be dreaded—it’s a skill to be mastered, and sometimes, a good thing to look forward to.
How We Can Help You
At Benjamin Ball Associates, we have been coaching business executives for over 15 years to become confident public speakers and confident presenters. You’ll find that overcoming the fear is not as hard as you first think. It can take just a few hours working with a public speaking coach to overcome your fears for ever. You can work face-to-face or remotely.
The good news is that there are effective ways to manage this nervous energy and turn it into a strength. These are 12 of the top tricks we have learned over the last 15 years to help you overcome your fear of public speaking.
How to Overcome a Fear of Public Speaking
How to Get Over Your Public Speaking Anxiety
Let’s review each of these tips to overcome public speaking anxiety in more detail:
1. Be a teacher, not a presenter
The biggest mind-set change to overcome the fear of public speaking is to forget that you are presenting. Instead, position yourself as a teacher, helping other people understand. As a teacher you have a job to do, you are in charge, and you are not the most important person in the room. This simple change, from pupil to teacher will make you feel more confident.
Example You need to present the monthly numbers. You know people will be bored. You are scared. So, rather than say: “Lets look at the monthly numbers”. Instead, say “You’ll be keen to hear that the monthly numbers have improved.”
2. Make your audience the centre of attention
One of the biggest problems with speaking nerves can come from the fear of people looking at you and judging you. So, don’t be the centre of attention, make your audience the centre of attention. And a simple way of achieving this change is to use the word YOU as much as possible in your presentation.
Paying attention to facial expressions in the audience can also provide instant feedback—spotting a smile or nod can boost confidence. Instead of viewing the audience as a source of pressure, try to look for positive signs that show they’re engaged with what you’re saying.
Example Switch your presentation so that everything you say is about what it means for the audience rather than what it means for you. Rather than saying “In my presentation today I will show you…..” Change it round to: “Today you will see how…..”
Why Pick Benjamin Ball Associates for Your Public Speaking Coaching
At Benjamin Ball Associates, we’ve been coaching business people to improve their public speaking and business communication skills for over 15 years. Our coaching is fast and effective. We work with individuals and with companies, one-to-one and in groups. Call us today to learn more.
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Preparation reduces anxiety, but over-preparation can have the opposite effect. Knowing your material inside out is vital, but don’t memorise every word. Instead, understand your key points and rehearse them. Using cue cards with key points can help maintain focus and prevent losing track. Think of your talk as a conversation rather than a script.
Example Imagine you’re giving a presentation at a team meeting. Instead of writing a verbatim speech, jot down bullet points of your main ideas and rehearse those. This way, if you lose your place or forget a sentence, you can pivot smoothly to the next point.
4. Practise in front of a safe audience
A key way to build confidence and reduce your fear of public speaking is to practise in front of people you trust. This might be colleagues, family, or friends. You’ll get feedback in a less stressful environment, which can help refine your content and delivery.
Example You have a fear of public speaking and you’ve been asked to present at an upcoming conference. Before you face the larger audience, present to a small group of your colleagues. Encourage them to ask questions—this will prepare you for interruptions or unexpected queries during the actual event.
5. Start small, build up
If the idea of presenting to a large audience is overwhelming, start with smaller opportunities. Volunteer to speak at smaller meetings or team briefings. Once you feel more comfortable, gradually increase the size of your audience.
Practise in front of smaller groups before attempting larger audiences. Over time, if you are a nervous speaker, you can learn to channel nerves into enthusiasm, making you more engaging and dynamic.
Example Maria, a project manager, used to avoid speaking at company-wide events. She started by sharing updates in weekly team meetings. Gradually, she moved on to presenting in department meetings, and now she confidently leads sessions for the whole company.
6. Use visual aids wisely
Slides, images, and graphs can be great tools to support your message and reduce pressure, but don’t rely on them too heavily. Visual aids should enhance your talk, not dominate it. Keep them simple—minimal text and impactful visuals can help keep the audience engaged. Make sure you have a message-led presentation, not a slide-led presentation.
Example If you’re explaining a process change to your team, use a simple diagram to highlight the steps. This takes some of the focus off you and allows you to point to the visual as you explain, making the process feel more conversational.
7. Develop a mindset of service, not performance
Shift your focus from yourself to your audience. Your goal is not to impress them but to provide value, whether through insights, knowledge, or solutions. When you approach public speaking as a way to serve others, it can make the experience less intimidating.
Example John, an accountant, used to feel nervous about presenting quarterly results to his clients. He changed his mindset by focusing on how his insights could help them make better business decisions. This mindset shift reduced his fear of public speaking and improved his delivery.
8. Learn to manage physical reactions
Your body’s reaction to stress can make you feel out of control—shaky hands, a racing heart, or a dry mouth. Addressing these physical symptoms can reduce overall anxiety.
The good news is that there are many effective strategies for overcoming speech anxiety. Deep breathing exercises can help lower blood pressure and calm the nervous system. Cognitive Behavioural Therapy (CBT) is another powerful tool, helping you to reframe your fear and tackle negative thoughts.
Tips:
Take deep, slow breaths to calm your nervous system. Inhale for four counts, hold for four, exhale for six.
Keep a glass of water nearby to manage a dry mouth.
Practise grounding techniques like focusing on your feet touching the floor.
Example Before her first big presentation, Lydia found that taking deep breaths and walking briefly before going on stage helped calm her nerves.
9. Turn anxiety into excitement
Studies suggest that nervousness and excitement are similar emotions—both involve increased heart rates and adrenaline. Instead of trying to calm down, tell yourself you’re excited. This reframing can transform negative anxiety into positive energy. And put that energy into your performance.
Example Before a product pitch, Sam noticed his nerves building up. Instead of labelling it as fear, he said to himself, “I’m excited to share this new product.” The adrenaline helped him deliver a more enthusiastic and engaging presentation.
10. Use stories and examples to connect
Stories are a powerful tool for public speaking. They engage listeners, make information more relatable, and give you something familiar to focus on during your talk. Think about examples from your own experience that can illustrate your points. It’s also easier telling stories, because you are no longer the centre of attention.
Example To overcome your fear of public speaking, don’t dive straight into data about customer satisfaction. Instead, begin with a story about a specific client’s experience. It’s easier to talk about real situations, and it captures your audience’s attention.
11. Seek feedback and learn from each experience
Your first presentation may not be perfect—and that’s okay. Every speaking opportunity is a chance to learn. Ask for feedback from trusted colleagues and reflect on what went well and what you could improve.
Joining an organisation like Toastmasters is a great first step to reducing a fear of public speaking. This global community helps members improve communication skills in a supportive environment, turning what might feel like a worst-case scenario into an opportunity for growth. Many people find that looking for a friendly face in the audience can make a big difference, providing reassurance and making the setting feel less intimidating.
Example After her first webinar, Sophie asked a colleague for honest feedback. They pointed out her tendency to speak too quickly when nervous. In future talks, she consciously added pauses very few words. As a result she felt an improvement in audience engagement.
12. Consider a public speaking course
Formal training can make a difference. Public speaking courses help you master techniques, practise in a structured environment, and receive professional feedback. They also provide tools for handling anxiety and improving delivery.
At Benjamin Ball Associates, we have been coaching executives to become better presenters and public speaking with public speaking coaching and presentation skills coaching.
Example Paul, a sales manager, attended one of our public speaking workshops after struggling with nerves during client presentations. He learned to structure his talks more effectively and found techniques to manage stress. The result? He’s now more confident in pitching to key clients.
Next Steps to Becoming a Confident Public Speaker
Remind yourself that you’re not aiming for perfection—just to do a good job and share helpful information. Identifying the root of your fear is also crucial; it could be a fear of judgement, making a mistake, or not being prepared. Addressing these fears directly, whether by working with a public speaking coach, practising with smaller groups or rehearsing in a familiar environment, can significantly reduce anxiety.
Fear of public speaking is common, but it doesn’t have to hold you back. With the right coaching, you can learn to manage nerves and communicate confidently. Start small, practise regularly, and focus on your audience. Over time, you’ll find that what once felt like a daunting task can become an opportunity to shine.
Improve Your Public Speaking and Presenting Skills – Forever
If you want to improve your presentation skills, get in touch.
Our team of expert presentation coaches has been helping business executives polish their presentation skills for over 15 years. We are trusted by some of the world’s largest businesses. Click on the link below or phone Louise Angus on +44 20 7018 0922 to discuss your needs.
Why Choose Us: Transform your pitches and presentations with tailored coaching
We can help you present brilliantly.Thousands of people have benefitted from our tailored in-house coaching and advice – and we can help you too.
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Mick May, CEO, Blue Sky
For 15+ years we’ve been the trusted choice for leading businesses and executives throughout the UK, Europe and the Middle East. We’ll help you improve corporate presentations through presentation coaching, public speaking training and expert advice on pitching to investors.
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Speak to Louise on +44 20 7018 0922 or email info@benjaminball.com to transform your speeches, pitches and presentations.
Q: Why do you feel so nervous before speaking in public?
Your fear comes from uncertainty—worrying about forgetting your words, sounding awkward, or being judged. Your brain sees public speaking as a threat, which triggers nerves. The good news? You can train yourself to feel more comfortable and in control.
How do you stop your voice from shaking?
First, take slow, deep breaths before you start speaking. When you feel nervous, you tend to breathe too quickly, which makes your voice unsteady. Slow down your speech and concentrate on what the audience is hearing also helps. The more you practise, the more natural and steady your voice will become.
What should you do if your mind goes blank?
Pause and take a breath—your audience won’t even notice. You can also repeat your last sentence to regain your flow or use a simple phrase like, “Let me put it this way…” to reset your thoughts. If you’ve prepared key points instead of memorising a full speech, it’s easier to recover.
How do you feel more confident before a speech?
Preparation is key. Even if it’s a last-minute speech, practising in front of a mirror or a friend can help. Visualise yourself speaking confidently and remind yourself that your audience wants you to succeed. Standing tall and using strong body language can also boost your confidence. Think that you are a teacher there to help people. They are not judging you.
What if you’re terrified of looking at the audience?
You don’t have to make direct eye contact with every person. Instead, look slightly above their heads or shift your focus between different sections of the room. If you feel more comfortable, find a few friendly faces and look at them.
How do you stop your hands from shaking?
Hold something steady, like a pen or the podium, to ground yourself. If you’re gesturing, keep your movements smooth and controlled. Practising in advance will also help you feel more natural when you’re in front of an audience.
What’s the best way to calm down before speaking?
Arrive early so you can get comfortable with the space. Take deep breaths, stretch, or do a quick walk to release tension. Remind yourself that nervous energy is normal—it’s just your body getting ready to perform.
How can you get better at public speaking over time?
The more you do it, the easier it gets. Getting a coach is the best way to build public speaking skills. Start with smaller audiences, practise whenever you can, and work on improving a little each time. Remember, even the best speakers started where you are now. Keep going, and you’ll see progress.
If you really want to become a confident public speaker, then please get in touch. We’d be delighted to discuss how our coaching can help you overcome your terror quickly.
If you’d like to learn some further tricks to overcome your fear of public speaking, then we can recommend this video by Matt Abrahams. He outlines a series of techniques to overcome fear symptoms, to re-focus and to get into the right mindset for more confident public speaking.
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