Heart pounding. Palms sweating. Mind blank. If this sounds familiar before a big meeting or presentation, you’re far from alone.
The fear of public speaking, also known as glossophobia, affects an estimated 77% of people. It’s one of the most common fears, frequently ranking higher than fear of death in surveys. And it’s not just you. Even Prince Harry has admitted to suffering from public speaking nerves.
In today’s workplace, where communication is currency, those nerves can feel like a career roadblock. But here’s the good news: public speaking anxiety is entirely manageable, with the right understanding, practice, and tools.
Why does the fear of public speaking trigger so much anxiety?
Public speaking anxiety isn’t a character flaw, it’s hardwired. Evolutionarily, being watched by others could mean danger. The brain’s ancient “fight-or-flight” response kicks in when we feel judged, exposed, or unsure.
Our stress response still interprets modern public speaking as a potential threat.
Symptoms vary but commonly include:
- Racing heart
- Shaky voice or limbs
- Dry mouth
- Nausea
- Brain fog or forgetfulness
- A strong urge to avoid the situation altogether
These physical reactions are your body trying to protect you. But in the workplace, they can leave you feeling powerless just when you need to feel most prepared.
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The quiet career killer
While occasional nerves are normal, chronic fear of public speaking can quietly sabotage your career. You might:
- Avoid meetings or client pitches
- Turn down promotion opportunities
- Stay silent in team discussions
- Let someone else take the credit
This results in you becoming invisible in the very moments designed to showcase your ideas, leadership, and personality. In a world that rewards visibility, confidence, and clarity, this fear can cost more than just comfort. It can cost you your career!
Small triggers can have a big impact
We often associate public speaking anxiety with a conference or large audience. But the fear can strike in everyday work scenarios too:
- Speaking up in Zoom meetings
- Delivering a project update
- Pitching to a client
- Interviewing for a new role
- Giving feedback to a colleague
The fear response doesn’t discriminate by size of audience. It’s about perceived pressure and, often, perfectionism.
You don’t need to be perfect
Perfectionism ramps up pressure. When you expect yourself to be flawless, with no stumbles, no awkward pauses, and no “ums,” you’re setting yourself an impossible standard. That pressure activates anxiety, and ironically, makes you more likely to forget your words or lose your place. The more you fear messing up, the harder it is to focus on your message.
Instead of trying to be perfect, aim to be present. People remember how you made them feel more than what you said word-for-word. Speak slowly. Pause. Breathe. It’s okay to smile and even laugh. It makes you relatable, and that builds trust.
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Focus on your breath
One of the most powerful tools you have to manage the fear of public speaking is something you’re doing right now: breathing.
But how you breathe makes a difference. Shallow breathing, often high in the chest, can actually fuel anxiety. It speeds up your speech, tightens your throat, and makes it harder to stay grounded.
Before and during a presentation, focus on slower, deeper belly breaths. This not only calms your nervous system but also improves the pace and clarity of your delivery, helping your audience stay with you. You’ll appear more confident, and feel it too.
Sophrology: The secret weapon for calm and clarity
Sophrology is an increasingly popular approach to handling stress and anxiety, including the fear of public speaking. Developed in Switzerland and widely practised in France, Sophrology is a structured mind-body practice that blends breathing, visualisation, gentle movement and meditation.
It aims to create a calm, focused state where you’re physically relaxed but mentally alert—perfect for high-pressure moments like public speaking.
One of the key techniques involves visualising a successful outcome before it happens. The brain, unable to distinguish imagined success from real experience, starts to build a new, confident response to public speaking triggers.
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Practical techniques to try now
Here are some expert-backed ways to start shifting your experience of public speaking today:
1. Practice Tense-and-Release
Stand or sit comfortably. Inhale deeply, clench your fists and raise your arms in front of you. hold your breath for a few seconds and then exhale, unclench, deflate your abdomen and gently lower your arms. Repeat three times. This helps discharge tension and regulate your nervous system.
2. Visualise a calm you
Close your eyes and picture yourself walking into a room, speaking clearly, being listened to, and leaving feeling proud. Do this daily for a week before a big event.
4. Try out the Free Sophrology audio practice: Control stress using your breath
To enjoy the guided practice, you will need nothing more than a comfortable chair and ensure your feet are touching the ground. For best results practice for 3 consecutive days, in a quiet environment where you will not be disturbed – and please remember to switch your phone off!
When to get extra help
If your fear is severe, causing you to avoid all forms of speaking or leading to panic attacks, you might be dealing with a social anxiety disorder. This affects up to 10% of the population and is treatable with:
- CBT (Cognitive Behavioural Therapy)
- Medication (in some cases)
- Professional coaching
- Support groups
Speak to your GP or a mental health professional if your symptoms affect your daily life or career opportunities.
The fear of public speaking may be common, but it doesn’t have to control you. With gentle, consistent practice and compassionate techniques like Sophrology, you can transform fear into presence and panic into purpose.
Whether you’re pitching a big idea, raising a hand in a meeting, or standing at the front of the room, remember this:
You don’t need to be fearless. You just need to show up.
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Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.