From Anxiety to Authority: Transforming Your Public Speaking Skills

The fear of public speaking, known as glossophobia, is one of the most common anxieties people face. Standing in front of an audience, no matter the size, can be overwhelming. Even seasoned speakers like Oprah Winfrey and Warren Buffett have admitted to feeling nervous before big speeches. Buffett once shared that his fear of public speaking made him feel physically ill, leading him to take a course to conquer it. He emphasized, “A relatively modest improvement [in your communication skills] can make a major difference in your future earning power, as well as in many other aspects of your life.”

So if you count yourself amongst the likes of Warren Buffett, Oprah Winfrey, and others who do not have a natural proclivity for public speaking, here are some practical tips to deal with anxiety around public speaking by embracing your nerves. As the saying goes, “Feel the fear and do it anyway.” This is obviously easier said than done, but the truth is that feeling nervous before speaking in public is completely natural. If anything it shows that you care. Rather than trying to eliminate the nerves, it is more productive to work with them. When you embrace your nerves, you can channel that energy into something positive and even improve your performance. 

1. Reframe Nervousness as Excitement

Research shows that how we label our emotions impacts how we experience them. Instead of telling yourself that you are nervous, reframe it as excitement. Did you know that nervousness and excitement cause similar physical sensations - racing heart, butterflies in your stomach? While nervousness is often associated with fear, excitement can feel energizing. By consciously taking a few moments to reframe your anxiety as excitement, you can shift your mindset to one of enthusiasm about your presentation. 

Example: Before a presentation, try saying aloud, “I’m excited for this opportunity” or “I’m thrilled to share my ideas with this audience.” It might sound simple, but these small affirmations can trick your brain into focusing on the positive aspects of your speech.

Further Reading: Emma Simpson, Nervous yet Unstoppable: Public Speaking even when you're Scared

2. Turn Nerves into Energy

Rather than trying to suppress nervous energy, use it to fuel your performance. Think of your nerves as a surge of adrenaline that can give you an edge. This energy can help you speak more dynamically, stay sharp, and be more animated. Many performers, athletes, and public figures use this technique to boost their performance.

Example: Before going on stage, do something physical to release excess nervous energy. You could jump up and down, shake your hands, sing, dance, or stretch. This will help you feel more in control of your body and turn that nervous energy into something positive.

Further Reading: Harvard Business Review, The Upside of Your Public Speaking Jitters

3. Confront Your Fear

What are you really afraid of? Name it - either to yourself or to others. Naming the fear can surprisingly strip it of its power and hold over you. Sometimes the fear of being nervous is worse than the nerves themselves. A great way to take the pressure off is by acknowledging your nerves to the audience. Simply saying, “I’m a little nervous today, but I’m excited to talk about this topic” can break the tension for both you and the audience and silence the nerves. It also humanizes you and makes you more relatable; depending on the audience and circumstances doing so can create a stronger connection with your listeners.

Example: During a presentation, Sheryl Sandberg, former COO of Facebook, once admitted her nerves when speaking about her book Lean In. By doing so, she appeared authentic and approachable, and it likely made her feel more comfortable as well.

4. Ground Yourself with Breathing Exercises

When anxiety hits, it’s easy to feel like you’re losing control of your body. Deep, mindful breathing can be a simple and effective way to bring your body back to a calm state. Breathing exercises send signals to your brain that it is safe to relax. This will help you feel grounded and reduce the intensity of nervous symptoms like a racing heart or sweaty palms.

Example: Try a breathing exercise called “4-7-8 breathing.” Inhale for four seconds, hold the breath for seven seconds, and then exhale slowly for eight seconds. Repeat this a few times before stepping on stage to calm your nerves.

Further Reading (with Videos): University of Arizona, Grounding & Breathing Exercises for Calming Your Nervous System

5. Remember: The Audience is on Your Side

Last week’s #MondayMusing discussed the importance of understanding your audience to shape your message or presentation. Yet, one of the biggest sources of public speaking anxiety is the fear of being judged by the same audience to whom you are presenting! It is important to remember that the audience is not there to scrutinize you - surprisingly, they want you to succeed! They are likely more focused on your message than on your nervousness. This shift in perspective can help reduce pressure and allow you to focus on delivering value rather than worrying about being perfect.

Example: Instead of fixating on what the audience might think of you, concentrate on how your message can help or inspire them. By focusing outward rather than inward, you can alleviate some of the anxiety.

Further Reading: Mark Loughney, Your Audience is Your Friend

6. Visualize Your Success or Happiness When it is All Over

Your talk or presentation will be over after your allotted time and then what? Spend a few minutes before your talk visualizing yourself succeeding. Imagine yourself speaking confidently, engaging the audience, and delivering your message smoothly. Visualization can help you mentally rehearse success, which in turn boosts your actual performance when the time comes. 

Example: I often visualize the aftermath of the presentation and imagine myself doing something enjoyable - this relaxes me and reminds me that whatever I’m currently afraid of will soon be a thing of the past. 

Further Reading: Olivia Mitchell, The Truth About Visualization for Public Speaking Success

Does the idea of visualizing your success seem unbelievable to you? Then try rational visualization where you visualize the entire performance including anything that may go wrong such as your slides not working. As you visualize all the things that could go wrong, also visualize yourself skillfully handling them. By doing this you prepare yourself in case something does go awry. You are also rehearsing coping strategies which have an effect of calming your anxieties. 

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So there you have it! Feeling anxious about public speaking is completely normal, and it doesn't have to hold you back from sharing your ideas, wisdom, and unique perspective with others. In fact, most people - even experienced speakers - feel some level of anxiety before speaking in public. The key is to embrace that nervousness and use it as fuel to enhance your performance. Public speaking is an incredibly powerful way to make an impact, influence others, and communicate your message, and with the right strategies and mindset, you can transform your anxiety into a strength. Don’t let fear stop you from stepping into the spotlight. You have valuable insights to share, and the world deserves to hear them!

Join the conversation with the Konseye Community at www.konseye.org! One of the great advantages of building your career within a community is knowing you're never alone. You'll always have support from our mentors and fellow members who are ready to listen and help.

With the right network anything is possible™!

Have a great week! 

Adejoké Babington-Ashaye 

Team Konseye