Public Speaking Anxiety: How to Manage & Overcome It

If the thought of speaking in front of an audience inspires a sense of dread, you aren't alone. Public speaking anxiety affects people who are otherwise great communicators — but there are many ways to address it.

This guide covers both quick tactics for dealing with speech anxiety and long-term strategies for building confidence. I'll also share practical advice for public speaking during webinars and virtual events.

Key takeaways:

• Public speaking anxiety affects 77% of people, making it one of the most common phobias.
• Quick techniques like the 4-7-8 breathing method and progressive muscle relaxation can calm you and help with focus before speaking engagements.
• Building lasting confidence requires starting small with one-on-one practice, then gradually working up to larger audiences while developing deep subject matter expertise.

What is public speaking anxiety?

Public speaking anxiety is a sense of fear or panic related to speaking in front of other people. Also known as glossophobia, it's a type of social anxiety that can negatively impact your work and life.

This fear is very common. About 77% of people have anxiety related to speaking in public. This makes it the most common situation to fear, leading to effects that range from mild nervousness to complete avoidance of public speaking.

Common symptoms of a fear of public speaking

A fear of public speaking often starts with physical symptoms. Before you have to talk in front of an audience, you might:

• Notice your heart racing
• Sense yourself blushing
• Get an upset stomach
• Feel a shortness of breath

These symptoms might start well before your speaking engagement. In fact, some people with public speaking anxiety can't sleep well before they have to present.

However, the mental and emotional symptoms are just as challenging. For example, you might worry you'll embarrass yourself, make a mistake, or look unprofessional.

You might even feel an imposter — as if your audience will discover you don't belong in your position. Or you might convince yourself that nothing you say will be interesting or valuable to viewers.

What causes public speaking anxiety

Public speaking anxiety usually comes down to one thing: fear of judgment. Your brain treats the possibility of looking foolish, forgetting your words, or boring your audience as a real threat.

Long before webinars and online conferences became the norm, standing out in a group could be dangerous. For much of human history, being judged and rejected by your community could turn into a survival issue.

That’s why even today, your brain treats public speaking like a threat. The same internal alarm system goes off when you're speaking before a group, even though the stakes are much lower.

If you're a perfectionist, your public speaking fear might be even more intense. Research shows that perfectionism and unrealistic standards can make speaking phobias even harder to overcome.

While speaking during in-person events can be highly nerve-wracking, virtual speaking can also contribute to performance anxiety. When you can't sense your audience's energy, it's easy to assume the worst.

Quick techniques to address a fear of public speaking

If you have a virtual event coming up, these public speaking tips for anxiety can help you feel more in control.

Breathing exercises

Controlled breathing can directly counteract your body's stress response. Try the 4-7-8 technique. Inhale for four counts, hold for seven, and exhale for eight to naturally calm anxiety symptoms.

Alternatively, use the box breathing method. Breathe in for four counts, hold for four, exhale for four, and hold empty for four. Repeat the cycle for two to three minutes before speaking.

Physical tactics

Use progressive muscle relaxation techniques to let go of tension. Start with your toes — tense them for five seconds, and then let go. Work your way up your whole body. This teaches you what relaxed actually feels like.

Another option is power posing. Stand with your feet shoulder-width apart. Put your hands on your hips with your chest open and chin up for two minutes. This position can boost confidence and reduce stress.

Mental preparation methods

Instead of imagining your webinar going wrong, picture it going well. Envision yourself speaking confidently, complete with engaged faces in the audience and good feedback afterward.

Challenge any worst-case-scenario thinking. Rather than thinking, "Everyone will think I'm incompetent," try "Some people might disagree with my points, and that's normal in professional discussions."

Use grounding techniques to pull yourself out of a moment of panic. For example, look around and name:

• Five things you can see
• Four things you can touch
• Three things you can hear
• Two things you can smell
• One thing you can taste

Long-term strategies to build speaking confidence

With the right public speaking tips, nervousness can fade into the background. Make long-term progress with these approaches, which are designed to help you build genuine confidence and reduce your fear over time.

Start small and work your way up

First, make a habit to articulate when you speak. Pauline Mura, Livestorm Senior Marketing Partnerships Manager, suggests this because if you practice trying to articulate, “It doesn't become such an effort when you have to do public speaking.”

Then, take gradual steps rather than jumping into high-stakes presentations in front of massive audiences. Consider starting with one-on-one practice sessions before moving to small groups. Then test out a larger audience.

For example, start with casual conversations in small team meetings. Share your ideas with two or three colleagues before you present to your entire department.

Pauline recommends making an effort to structure your thoughts as you speak. ”When you deliver a message, try to structure it with context and then a specific example. Say clearly why you're talking about this, who you are talking about, and what the impact is.”

For extra practice, think about joining groups like Toastmasters International. Members can practice speaking skills and help each other improve in a supportive environment.

Develop deep expertise

When you really know your stuff, you worry less about forgetting what to say or getting thrown off by tough questions. Deep preparation helps you build genuine confidence — so you aren't just hoping for the best.

Spend time researching the topic and learning much more than you actually plan to include in your talk. Aim to understand the history, major changes, and areas of disagreement. When you really know your material, you can speak more naturally and handle challenging questions without panicking.

Practice your narrative a few different ways so you're not stuck if you forget your exact wording. This approach helps you build flexibility and prevent the panic that often comes from losing your train of thought.

Embrace mistakes

It's inevitable: at some point, you'll make a mistake during a presentation. But it probably won't be as bad as you think — and in most cases you can recover quickly.

If you lose your place, pause and breathe instead of apologizing. If you say something wrong, briefly address it and keep going. Don't feel a need to apologize excessively or overanalyze.

Think of mistakes as moments that make you more human and relatable. Perfect presentations can feel inauthentic and distant. Which means showing that you're a real person can help you connect with your audience.

How to conquer public speaking anxiety during a webinar

You can alleviate your fear of speaking during a webinar by choosing the right software, preparing your setup, doing a practice session, and managing your anxiety in the moment.

Step 1: Choose a platform that supports confident presentations

Pick webinar software that works in your browser so you don't need to worry about downloading or installing an app. When you're already nervous about speaking, the last thing you need is tech-related stress.

Look for a platform like Livestorm that has a user-friendly interface with built-in features like polls, live chat, and Q&A sessions, and chat. These tools give you different ways to interact with your audience, which can take some pressure off you.

Make sure the software has exceptional customer support. When your goal is to reduce anxiety, you want to know that help will be available if things break.

Step 2: Prepare your virtual setup

Good lighting makes a huge difference in how confident you feel on camera. Don't rely on natural light alone. Instead, put a soft light in front of your face — such as a ring light or a desk light pointed at a white wall behind your camera.

Make sure your audience hears what you have to say. For great audio, use a high-quality microphone or headset instead of your computer's built-in mic.

Set your webcam at eye level so you're looking straight ahead, not down. This also helps your posture and breathing, which makes you feel more confident.

Plan to keep notes visible on your screen where your audience won't see them. Use bullet points instead of full sentences, and put them near your camera so you don't obviously look away when you need to check them.

Step 3: Do a practice session

Do a webinar dry run before the event. This helps you identify any technical problems, get comfortable with the platform features, and get your timing right.

Test your microphone with Livestorm's free tool to check for sound issues. Make sure to test your webcam and check how you look on camera, too.

Then, test the features you'll use during the presentation — like screen sharing, slide changes, breakout rooms, and polls. When you're confident about the tech, you'll have an easier time focusing on your actual presentation.

To get your talking points in order, use Livestorm's script generator. This free tool outlines your talk, suggests an intro, and maps out key points. All you have to do is input the topic and description and then adjust the tone of voice and audience knowledge level.

Then, customize the script and make it your own. Add your own personal insights, first-party data, and takeaways.

Step 4: Manage your anxiety during the webinar

During the event, take steps to keep your public speaking anxiety manageable. Make sure your notes are visible so you can reference them as necessary. Position them where you can easily glance at key points without obviously looking away from the camera.

Use live chat strategically to engage your audience and give yourself brief mental breaks. Ask the audience questions and encourage them to type a response. This can momentarily take the spotlight off of yourself.

Set up polls throughout your presentation to shift focus from you to the audience. While participants respond, you get a moment to collect yourself and prepare for the next section.

Build breakout rooms into your webinar plan. This way, you can visit different rooms and engage with three or four people at a time instead of addressing everyone simultaneously. This can feel much less intimidating than speaking to a large group.

Frequently asked questions about public speaking anxiety

How common is public speaking anxiety?

Public speaking anxiety is very common and affects people of all ages and backgrounds. Research shows that 77% of people have public speaking fears. This makes public speaking one of the most common phobias and a relatively normal reaction.

Can virtual presentations help with public speaking anxiety?

Virtual presentations can be an easier way to start building your speaking confidence. Typically, a virtual event takes place in a controlled environment. This lets you manage your setup, check notes more easily, and build confidence before doing in-person events.

However, virtual presentations have their own challenges. Between tech issues and distance from the audience, virtual events can still cause anxiety.

What are the most effective techniques for overcoming public speaking anxiety?

Gradual exposure to public speaking often works best for getting over this type of phobia. Start by giving a speech to a small group. Then, build your public speaking skills and expand your audience. Use quick anxiety techniques to help in the moment, and use long-term strategies to manage your fear over time.

How long does it take to overcome a fear of public speaking?

The length of time it takes to overcome a fear of public speaking depends on how severe your anxiety is and which approach you take. Expect to see some level of improvement every time you practice.

And remember, you don't have to eliminate every nervous thought. Many successful speakers still feel butterflies but know how to work with the feeling instead of letting it stop them.