Overcoming the Fear of Public Speaking: A Personal Journey and Practical Tips
I didn’t always enjoy public speaking…
Have you ever felt a rush of adrenaline and a racing heart at the mere thought of speaking in public? I certainly have. The fear of public speaking, or glossophobia, is something I’ve faced head-on throughout my life. What began as a debilitating anxiety has transformed into a journey of self-discovery, growth, and resilience. In this article, I’ll share my story, insights, and strategies to help anyone struggling with public speaking fear.
Understanding the Fear of Public Speaking
Glossophobia is not just a casual nervousness; it’s often a disabling fear that can manifest as a physical and emotional reaction. For many, this anxiety starts in adolescence and continues into adulthood. Researchers Wittchen and Fehm (2003) note that public speaking fear is often rooted in adolescence, a time when self-awareness and social pressures are at their peak.
For me, it began in secondary school. I remember shaking while being asked to read aloud in class, consumed by thoughts like, “You’re an introvert; you can’t do this. Run for the door!” While others appeared confident, I felt alone in my fear. Avoidance became my coping mechanism, but as Beck (2020) explains, avoiding anxiety-provoking situations often reinforces the problem.
Facing the Reality of Public Speaking
As an assistant psychologist, public speaking became unavoidable. From leading ward rounds to delivering staff training, I was constantly thrust into situations that required confidence and clarity. My initial approach was to over-prepare, memorizing information word-for-word to avoid mistakes. This perfectionism, however, led to burnout and an unsustainable work-life balance.
One pivotal moment came when I was asked to lead a meeting with only an hour’s notice. The experience forced me to confront my fear and recognize that something needed to change.
Embracing Change and Accepting Myself
The first step toward overcoming my fear was self-acceptance. As an introvert, I realized that public speaking didn’t mean I had to be extroverted. Some of history’s greatest influencers, like Albert Einstein and Eleanor Roosevelt, were introverts (Gelberg, 2008). They proved that introverts could command attention and make an impact without changing who they were.
I began discussing my fear in clinical supervision with a forensic psychologist. To my surprise, my experiences were validated. My supervisor shared their own struggles with public speaking, saying, “For my first eighteen months as an assistant psychologist, I questioned if this role was right for me. The fear of speaking made me feel physically ill.”
Hearing this made me realize that I wasn’t alone. Even seasoned professionals experience fear but manage to push through it.
Gradual Exposure and Building Confidence
One of the most transformative tools for overcoming my fear was graded exposure. This technique involves gradually facing anxiety-provoking situations to reduce fear through habituation. I started by co-delivering training sessions with my supervisor and attending meetings where I was likely to be asked to speak.
As my confidence grew, I expanded my exposure by speaking with multidisciplinary team (MDT) members, including nurses and management. Hearing their experiences was eye-opening. A healthcare worker once told me, “It’s nerve-wracking speaking during handovers. I fear people will think I don’t know what I’m doing. But the more I do it, the more confident I become.” This shared vulnerability helped normalize my feelings and strengthened my resolve.
Skills for Overcoming Public Speaking Fear
Acknowledging fear is one thing, but developing strategies to manage it is essential. Here are the techniques that helped me most:
Self-Soothing Techniques
Yoga, meditation, and deep breathing exercises became part of my daily routine. These practices calmed my nervous system and grounded me before presentations.Body Language Adjustments
Simple changes, like planting both feet firmly on the ground and relaxing my shoulders, signaled safety to my brain. Dialectical Behavioral Therapy techniques, such as the half-smile and open palms, helped me appear and feel more approachable.Using Gestures and Pauses
I learned to use hand gestures to emphasize points and took short pauses to breathe and gather my thoughts. This not only reduced my anxiety but also improved the flow of my speech.Visual Imagery
Before speaking, I would visualize a calm, successful presentation. This technique helped me shift my mindset from fear to confidence.
Broadening the Conversation on Public Speaking Fear
Through these experiences, I’ve realized the importance of open discussions about public speaking anxiety in the workplace. Normalizing fear can reduce stigma and foster growth. Here’s how organizations can help:
Psychoeducation: Providing resources and workshops to educate employees about anxiety and coping strategies.
Supportive Environments: Encouraging employees to share their fears during team meetings or supervisions.
Workplace Posters: Displaying visual aids that normalize anxiety and promote resources for managing it.
By addressing these issues collectively, workplaces can create an environment where employees feel supported rather than judged.
Reflection and Feedback: Tools for Growth
Reflection became a critical part of my journey. I began seeking feedback from supervisors, colleagues, and even service users. Their responses were often surprising. Comments like, “I didn’t know you were nervous!” showed me that my fear wasn’t as visible as I thought.
This reflection also helped me develop a more objective perspective, often referred to as a “helicopter view” (Vivyan, 2009). Instead of being consumed by my own emotions, I could see public speaking as a skill to refine rather than a personal flaw.
Self-Care After Public Speaking
One aspect often overlooked is recovery after public speaking. For me, quiet time alone helped rebalance my nervous system. Whether it’s a short walk, listening to music, or practicing mindfulness, finding ways to decompress is crucial.
Encouraging Change in the Workplace
To truly address public speaking fear, workplaces need to provide spaces for employees to learn self-regulation techniques. Workshops on self-soothing and emotional regulation could empower teams to face their fears in a safe, supportive environment.
Promoting inclusivity by encouraging all voices to be heard is another key step. Addressing power imbalances and valuing everyone’s input can foster a culture of mutual respect and growth.
Final Thoughts: Embracing the Journey
I may never feel entirely at ease speaking in public, but I’ve learned that competence isn’t about perfection\u2014it’s about progress. Public speaking fear is shared by many, and the key to overcoming it lies in facing it step by step.
Through reflection, self-acceptance, and practice, you too can transform your fear into an opportunity for growth. Public speaking is more than a professional skill; it’s a chance to connect, inspire, and bring your authentic voice to the world. Embrace it, and you’ll be amazed at the doors it can open.
