How to Overcome Public Speaking Anxiety: 12 Practical Tips
August 12, 2025
Updated 28 June 2026
Public speaking anxiety is common – and it can be reduced with the right preparation, a changed mindset, and ongoing practice.
If your heart races before a presentation, your mouth goes dry, or you worry about being judged, you are far from alone. Many intelligent, experienced professionals feel exactly the same. The good news is that confidence in speaking is not something you either have or do not have. It is a skill you can build.
Public speaking nerves do not usually disappear overnight. But with the right techniques, they become far more manageable. In this guide, I will walk you through 12 practical ways to reduce your fear of public speaking, help you speak more clearly, and feel more in control when presenting.
Because I train people every week in public speaking, I know that speech anxiety or stage fright is one of the most common fears people face. In our 2026 research into communication skills needs of 2500 executives, nearly 8 out of 10 people wanted help with confidence and nerves.
Meet the Author: Benjamin Ball
Ben is the founder of London-based Benjamin Ball Associates. He leads the presentation coaching and pitch deck creation teams. Formerly a corporate financier, for 20+ years he’s helped businesses pitch, present & persuade. He is a guest lecturer at Columbia Business School, Imperial College and UCL London. Follow Ben on LinkedIn or visit the contact page.
What Causes Public Speaking Anxiety?
Public speaking anxiety usually comes from a mix of mental pressure and physical stress responses.
Common causes include:
- Fear of judgment, where you worry that the audience will notice mistakes or think poorly of you.
- Lack of preparation, which makes the unknown feel bigger.
- Bad past experiences, such as freezing in a meeting or losing your train of thought.
- Perfectionism, which creates pressure to deliver every line flawlessly.
- Adrenaline, which can cause a racing heart, shaky hands, and a dry mouth.
That reaction does not mean you are bad at speaking. It means your body is preparing for a high-stakes moment. The goal is not to remove that energy completely, but to manage it and use it well.
12 Practical Tips to Overcome Public Speaking Anxiety
How to Get Over Your Public Speaking Anxiety
Let’s review each of these tips that we have developed to overcome public speaking anxiety in more detail:
1. Be a teacher, not a presenter
One of the most helpful mindset shifts is to stop thinking of yourself as a performer and start thinking of yourself as a teacher.
When you are trying to perform, the pressure sits on you. When you are trying to help people understand something useful, your attention moves outward. That change alone can reduce self-consciousness and help you sound more natural.
Example
Instead of saying, “Let me present the monthly numbers,” say, “Here is what the latest numbers mean for you and the team.”
2. Make your audience the centre of attention
A large part of speaking anxiety comes from the feeling that everyone is looking at you and evaluating you. A better approach is to make the audience the centre of attention.
Speak in terms of what matters to them. Use you more often than I. Frame your points around their needs, decisions, and concerns.
Example
Instead of saying, “In my presentation today, I want to show you…”, say, “Today you will see how this change will affect your team and what to do next.”
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3. Prepare thoroughly, but do not memorise
Preparation builds confidence. Memorising every word usually increases pressure.
If you rely on a script, one missed sentence can throw you off. If you know your structure and key messages, you can recover more easily and speak with more flexibility.
Prepare:
- your objective
- your 3-5 key points
- your opening
- your close
- any likely questions
Use notes or cue cards if needed. Most audiences would rather hear a speaker who sounds natural than one who sounds rehearsed.
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
Confidence grows faster when you rehearse in front of people you trust.
A supportive audience helps you test your content, hear yourself say it aloud, and get useful feedback before the real event. It also makes the final presentation feel less like the first attempt. And record yourself. WHile you might not enjoy watching yourself, it’s better then going live without practise.
Example
Before presenting at a client meeting, rehearse in front of two colleagues and ask them where you sounded rushed, boring, unclear, or too technical.
5. Start small, build up
If a large audience feels intimidating, do not start there.
Take smaller speaking opportunities first: give updates in meetings, lead part of a discussion, or explain a recommendation to a small group. Repetition in lower-pressure settings builds genuine confidence.
This gradual approach works because it turns speaking into something familiar rather than exceptional. Toastmasters is one way to get experience
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 carefully
Slides, charts, and diagrams can support you, but they should never carry the whole presentation.
When used well, visual aids reduce pressure because they help illustrate your message and briefly move attention away from you. When overused, they create dependency and weaken your connection with the audience.
Keep them:
- simple
- readable
- message-led
- visually clean
A good presentation is not slide-led. It is speaker-led, with visuals in support.
7. Develop a mindset of service, not performance
A useful question to ask before speaking is: How will this help the audience?
That question changes the emotional tone of the moment. Instead of trying to impress people, you are trying to be useful. That creates more composure and often makes you more persuasive as well.
Example
If you are presenting quarterly results, focus less on sounding polished and more on helping the audience understand the implications and decide what to do next.
8. Learn to manage physical reactions
Public speaking anxiety is not only mental. It is also physical.
You may notice:
- a faster heartbeat
- shallow breathing
- dry mouth
- tight shoulders
- shaky hands
These symptoms are normal, and they can be managed.
Helpful techniques include:
- slow breathing before you speak
- grounding your feet firmly on the floor
- relaxing your shoulders and jaw
- taking a sip of water before you begin
- pausing instead of rushing when adrenaline rises
A simple breathing pattern is to inhale for 4, hold for 4, and exhale for 6. That longer exhale helps calm your nervous system.
9. Use many many pauses
When people get nervous, they usually speed up. Pauses are one of the simplest ways to regain control.
A short pause helps you think, helps the audience absorb your point, and makes you appear calmer and more authoritative.
You do not need a dramatic silence after every sentence. Just allow brief, deliberate space between key ideas.
Example
“Good morning everyone. [pause] Today I want to show you a simpler way to manage expenses. [pause] It will save time, reduce delays, and help everyone get reimbursed faster.”
10. Use stories and examples to connect
Stories make speaking easier because they shift attention from performance to meaning.
They also help the audience remember what you said. Instead of delivering abstract information only, use short examples, scenarios, or case studies to make the content feel real.
Example
Rather than opening with customer satisfaction data, begin with a short story about one client experience that shows why the issue matters.
11. Seek feedback and learn from each experience
Do not expect every presentation to feel perfect. Improvement usually comes through repetition and reflection.
After each speaking opportunity, ask:
- What worked well?
- Where did I lose confidence?
- What should I change next time?
If possible, ask one trusted colleague or coach for feedback. A small adjustment – such as slowing down, simplifying your opening, or using clearer examples – can make a big difference next time.
12. Consider a public speaking course
If speaking anxiety is affecting your work, a structured course or coaching programme can help you improve faster.
Professional coaching gives you:
- a safe place to practise
- expert feedback
- better structure
- more control over delivery
- techniques for handling nerves under pressure
For many professionals, that outside perspective shortens the learning curve significantly.
What to Do Before, During, and After a Presentation
| Stage | What to do |
| Before | Clarify your objective, prepare your key points, rehearse aloud, test your slides, and use breathing techniques to settle your nerves. |
| During | Slow down, pause, focus on helping the audience, and speak from your structure rather than a script. |
| After | Note what went well, identify one improvement, and ask for concise feedback from someone you trust. |
Key Takeaway
Public speaking anxiety fades when you prepare, change perspective, and practice.
You do not need to become a naturally fearless speaker overnight. You need a repeatable way to prepare, a better mindset when the pressure rises, and enough speaking experience to prove to yourself that you can do it.
When Coaching Can Help
If you regularly need to speak in high-stakes situations – board meetings, client pitches, conference talks, leadership presentations, or investor discussions – it can be worth getting expert support.
Coaching is especially useful if:
- you know your subject well but still sound nervous
- you rush when under pressure
- you rely too heavily on slides or scripts
- you avoid speaking opportunities that matter for your role
- you want to become more confident, concise, and persuasive
Work With Benjamin Ball Associates
At Benjamin Ball Associates, we help professionals become clearer, calmer, and more compelling when they speak.
Our coaching supports:
- public speaking confidence
- presentation structure
- executive presence
- persuasive delivery
- handling pressure in important meetings and pitches
If public speaking anxiety is holding you back, the right coaching can help you improve faster and with more confidence.
Speak to Louise Angus on +44 20 7018 0922 or email info@benjaminball.com.
Final Thought
Public speaking anxiety does not usually disappear all at once. It reduces when you prepare properly, focus on the audience, and build experience step by step.
With the right support and consistent practice, you can become a confident, effective speaker.
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Overcome Public Speaking Anxiety With Our Help
Get in touch today to become confident at public speaking. Discover how our executive speaker training and coaching can transform the impact you make. We’ll help you polish what you say, how you say it and how you feel about saying it. You’ll end up clear, confident and compelling.
Speak to Louise on +44 20 7018 0922 or email info@benjaminball.com to transform your speeches, pitches and presentations.
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- Download some of our free expert guides
- Get in touch and discuss how our intensive presentation coaching and public speaking training courses can help you.
Call our client services director Louise Angus on + 44 20 7018 0922 or email info@benjaminball.com
Find out more.
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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. And we stand out because you benefit from our tried and tested PitchPointTM Process to make sure you make fast and lasting improvements.
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Frequently Asked Questions About Overcoming Public Speaking Anxiety
1. How can I stop being nervous before a presentation?
The most effective way to reduce nerves is to shift your mindset from “performer” to “teacher.” Instead of worrying about being judged, think about the value you are providing to your audience. By helping your listeners understand a concept, you reduce self-consciousness and build natural confidence.
2. Why is it better to prepare than to memorise a speech?
Memorising a script word-for-word actually increases anxiety because if you forget a single sentence, you may lose your place entirely. At Benjamin Ball Associates, we recommend using bullet points and knowing your key “anchors.” This allows you to speak more naturally and stay flexible if the situation changes.
3. How do I manage physical symptoms of public speaking anxiety, like shaking or a dry mouth?
Physical symptoms are caused by adrenaline. To manage them, try “box breathing” (inhale for 4 seconds, hold for 4, exhale for 6) to calm your nervous system. Stay hydrated to prevent dry mouth and use “grounding” by feeling the weight of your feet on the floor to stop shaking and feel more stable.
4. Is it normal to feel public speaking dread?
Yes, glossophobia (the fear of public speaking) is one of the most common phobias worldwide. The key is not to eliminate the adrenaline, but to reframe it. Instead of telling yourself “I am nervous,” tell yourself “I am excited.” Both emotions feel the same physically; changing the label helps you use that energy to give a more dynamic presentation.
5. How can visual aids help with my speaking anxiety?
Visual aids should act as a support system, not a crutch. Well-designed, simple slides can take the “eyes” off you momentarily, giving you a chance to breathe. However, avoid “death by PowerPoint”—never read directly from your slides, as this disconnects you from your audience and increases tension.
6. Can public speaking coaching really help with deep-seated anxiety?
Yes. Professional coaching provides a safe environment to practice and receive constructive feedback. At Benjamin Ball Associates, our Public Speaking Training uses the proven PitchPoint™ Process to help you master your delivery, structure your content, and build lasting composure in just a few hours.
What you should do next
- For more articles like this, subscribe to our fortnightly newsletter
- Download some of our free expert guides
- Get in touch and discuss how our intensive presentation coaching and public speaking training courses can help you.
Call our client services director Louise Angus on + 44 20 7018 0922 or email info@benjaminball.com
Find out more.
Get a free quote. Speak to an expert
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