speech anxiety coping

University Counseling Service

30 ways to manage speaking anxiety, initial considerations.

Glossophobia – the fear of public speaking

It is the single most common phobia (fear)

Approximately 75% of people experience this

You are not alone in your fear

You cannot eliminate your fear–but you CAN manage and reduce it. 

Thirty ways to manage public speaking anxiety

Getting ready .

Select a topic of interest to you

Prepare carefully–know your material

Practice–rehearse your talk with a friend

Know your audience

Challenge negative thinking–make 3 x 5 cards of positive thoughts or have friends write out inspirational thoughts for you.

Expect positive reactions–expect success!

Know the room–if unfamiliar, visit your speaking space before you talk.

Employ aerobic exercise strategies–daily aerobic exercise can cut anxiety by 50%.

Eat for success–foods containing tryptophan (dairy products, turkey, salmon) and complex carbohydrates tend to calm the body. Eliminate caffeine, sweets, and empty calories.

Sleep for success–know and get the number of hours of sleep you need for optimal performance. 

The Day of the Presentation 

11.   Eat several hours before the talk–not immediately before 

12.  Dress for success–your success! Dress comfortably and appropriately for the situation. Look your best

13.  Challenge negative thinking–Continue positive thinking

14.  If you need to, express your fears to a friend 

15.  Review 3 x 5 cards of inspirational thoughts

16.  Practice your talk one last time

17.  Go to the room early to ready equipment and your podium.

18.  Exercise immediately before the talk to reduce adrenalin levels. 

• Employ anxiety reduction techniques
• Aerobic exercise
• Deep muscle relaxation
• Visualization strategies
• Deep, rhythmic breathing (4 hold 7) 

19.  Use the restroom immediately before the talk 

20. Take a glass of water to the talk 

The Presentation: A positive experience stemming from careful preparation! 

21.  Interpret anxiety symptoms as excitement

22. Use the podium to practice grounding strategies. Touch the podium to steady yourself and to remind yourself that you are safely connected to the ground which is firm and steady beneath your feet.

23. Take a security blanket with you–a complete typed version of your talk to only be used as a backup strategy.

24. Use tools to reduce audience attention on you.

• PowerPoint presentation 
• Video film clips
• “Show and tell” objects to pass

25.  Get out of yourself–engage the audience

26.  Look at friendly faces in your audience

27.  Use humor as needed

28.  Use the room’s physical space to your advantage–walk around as appropriate.

29.  Appropriately regulate your voice

• Speak clearly–enunciate
• Open your mouth–do not mumble
• Slow down if necessary
• Lower your voice–speak from your diaphragm
• Project your voice–use energy when you speak
• Use appropriate animation 

Additional Considerations 

Seek out public speaking opportunities to desensitize (reduce) your fear of communication apprehension.

Consider use of anti-anxiety medication

Join Toastmasters International to have a supportive and safe way to practice

public speaking

Gain experience–practice makes perfect. 

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How to Manage Public Speaking Anxiety

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Speech Anxiety and SAD

How to prepare for a speech.

Public speaking anxiety, also known as glossophobia , is one of the most commonly reported social fears.

While some people may feel nervous about giving a speech or presentation if you have social anxiety disorder (SAD) , public speaking anxiety may take over your life.

Public speaking anxiety may also be called speech anxiety or performance anxiety and is a type of social anxiety disorder (SAD). Social anxiety disorder, also sometimes referred to as social phobia, is one of the most common types of mental health conditions.

Public Speaking Anxiety Symptoms

Symptoms of public speaking anxiety are the same as those that occur for social anxiety disorder, but they only happen in the context of speaking in public.

If you live with public speaking anxiety, you may worry weeks or months in advance of a speech or presentation, and you probably have severe physical symptoms of anxiety during a speech, such as:

• Pounding heart
• Quivering voice
• Shortness of breath
• Upset stomach

Causes of Public Speaking Anxiety

These symptoms are a result of the fight or flight response —a rush of adrenaline that prepares you for danger. When there is no real physical threat, it can feel as though you have lost control of your body. This makes it very hard to do well during public speaking and may cause you to avoid situations in which you may have to speak in public.

How Is Public Speaking Anxiety Is Diagnosed

Public speaking anxiety may be diagnosed as SAD if it significantly interferes with your life. This fear of public speaking anxiety can cause problems such as:

• Changing courses at college to avoid a required oral presentation
• Changing jobs or careers
• Turning down promotions because of public speaking obligations
• Failing to give a speech when it would be appropriate (e.g., best man at a wedding)

If you have intense anxiety symptoms while speaking in public and your ability to live your life the way that you would like is affected by it, you may have SAD.

Public Speaking Anxiety Treatment

Fortunately, effective treatments for public speaking anxiety are avaible. Such treatment may involve medication, therapy, or a combination of the two.

Short-term therapy such as systematic desensitization and cognitive-behavioral therapy (CBT) can be helpful to learn how to manage anxiety symptoms and anxious thoughts that trigger them.

Ask your doctor for a referral to a therapist who can offer this type of therapy; in particular, it will be helpful if the therapist has experience in treating social anxiety and/or public speaking anxiety.

Research has also found that virtual reality (VR) therapy can also be an effective way to treat public speaking anxiety. One analysis found that students treated with VR therapy were able to experience positive benefits in as little as a week with between one and 12 sessions of VR therapy. The research also found that VR sessions were effective while being less invasive than in-person treatment sessions.

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If you live with public speaking anxiety that is causing you significant distress, ask your doctor about medication that can help. Short-term medications known as beta-blockers (e.g., propranolol) can be taken prior to a speech or presentation to block the symptoms of anxiety.

Other medications may also be prescribed for longer-term treatment of SAD, including selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). When used in conjunction with therapy, you may find the medication helps to reduce your phobia of public speaking.

In addition to traditional treatment, there are several strategies that you can use to cope with speech anxiety and become better at public speaking in general . Public speaking is like any activity—better preparation equals better performance. Being better prepared will boost your confidence and make it easier to concentrate on delivering your message.

Even if you have SAD, with proper treatment and time invested in preparation, you can deliver a successful speech or presentation.

Pre-Performance Planning

Taking some steps to plan before you give a speech can help you better control feelings of anxiety. Before you give a speech or public performance:

• Choose a topic that interests you . If you are able, choose a topic that you are excited about. If you are not able to choose the topic, try using an approach to the topic that you find interesting. For example, you could tell a personal story that relates to the topic as a way to introduce your speech. This will ensure that you are engaged in your topic and motivated to research and prepare. When you present, others will feel your enthusiasm and be interested in what you have to say.
• Become familiar with the venue . Ideally, visit the conference room, classroom, auditorium, or banquet hall where you will be presenting before you give your speech. If possible, try practicing at least once in the environment that you will be speaking in. Being familiar with the venue and knowing where needed audio-visual components are ahead of time will mean one less thing to worry about at the time of your speech.
• Ask for accommodations . Accommodations are changes to your work environment that help you to manage your anxiety. This might mean asking for a podium, having a pitcher of ice water handy, bringing in audiovisual equipment, or even choosing to stay seated if appropriate. If you have been diagnosed with an anxiety disorder such as social anxiety disorder (SAD), you may be eligible for these through the Americans with Disabilities Act (ADA).
• Don’t script it . Have you ever sat through a speech where someone read from a prepared script word for word? You probably don’t recall much of what was said. Instead, prepare a list of key points on paper or notecards that you can refer to.
• Develop a routine . Put together a routine for managing anxiety on the day of a speech or presentation. This routine should help to put you in the proper frame of mind and allow you to maintain a relaxed state. An example might be exercising or practicing meditation on the morning of a speech.

Practice and Visualization

Even people who are comfortable speaking in public rehearse their speeches many times to get them right. Practicing your speech 10, 20, or even 30 times will give you confidence in your ability to deliver.

If your talk has a time limit, time yourself during practice runs and adjust your content as needed to fit within the time that you have. Lots of practice will help boost your self-confidence .

• Prepare for difficult questions . Before your presentation, try to anticipate hard questions and critical comments that might arise, and prepare responses ahead of time. Deal with a difficult audience member by paying them a compliment or finding something that you can agree on. Say something like, “Thanks for that important question” or “I really appreciate your comment.” Convey that you are open-minded and relaxed. If you don’t know how to answer the question, say you will look into it.
• Get some perspective . During a practice run, speak in front of a mirror or record yourself on a smartphone. Make note of how you appear and identify any nervous habits to avoid. This step is best done after you have received therapy or medication to manage your anxiety.
• Imagine yourself succeeding . Did you know your brain can’t tell the difference between an imagined activity and a real one? That is why elite athletes use visualization to improve athletic performance. As you practice your speech (remember 10, 20, or even 30 times!), imagine yourself wowing the audience with your amazing oratorical skills. Over time, what you imagine will be translated into what you are capable of.
• Learn to accept some anxiety . Even professional performers experience a bit of nervous excitement before a performance—in fact, most believe that a little anxiety actually makes you a better speaker. Learn to accept that you will always be a little anxious about giving a speech, but that it is normal and common to feel this way.

Setting Goals

Instead of trying to just scrape by, make it a personal goal to become an excellent public speaker. With proper treatment and lots of practice, you can become good at speaking in public. You might even end up enjoying it!

Put things into perspective. If you find that public speaking isn’t one of your strengths, remember that it is only one aspect of your life. We all have strengths in different areas. Instead, make it a goal simply to be more comfortable in front of an audience, so that public speaking anxiety doesn’t prevent you from achieving other goals in life.

A Word From Verywell

In the end, preparing well for a speech or presentation gives you confidence that you have done everything possible to succeed. Give yourself the tools and the ability to succeed, and be sure to include strategies for managing anxiety. These public-speaking tips should be used to complement traditional treatment methods for SAD, such as therapy and medication.

Crome E, Baillie A. Mild to severe social fears: Ranking types of feared social situations using item response theory . J Anxiety Disord . 2014;28(5):471-479. doi:10.1016/j.janxdis.2014.05.002

Pull CB. Current status of knowledge on public-speaking anxiety . Curr Opin Psychiatry. 2012;25(1):32-8. doi:10.1097/YCO.0b013e32834e06dc

Goldstein DS. Adrenal responses to stress . Cell Mol Neurobiol. 2010;30(8):1433-40. doi:10.1007/s10571-010-9606-9

Anderson PL, Zimand E, Hodges LF, Rothbaum BO. Cognitive behavioral therapy for public-speaking anxiety using virtual reality for exposure . Depress Anxiety. 2005;22(3):156-8. doi:10.1002/da.20090

Hinojo-Lucena FJ, Aznar-Díaz I, Cáceres-Reche MP, Trujillo-Torres JM, Romero-Rodríguez JM. Virtual reality treatment for public speaking anxiety in students. advancements and results in personalized medicine .  J Pers Med . 2020;10(1):14. doi:10.3390/jpm10010014

Steenen SA, van Wijk AJ, van der Heijden GJ, van Westrhenen R, de Lange J, de Jongh A. Propranolol for the treatment of anxiety disorders: Systematic review and meta-analysis . J Psychopharmacol (Oxford). 2016;30(2):128-39. doi:10.1177/0269881115612236

By Arlin Cuncic, MA Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

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To Overcome Your Fear of Public Speaking, Stop Thinking About Yourself

• Sarah Gershman

Tips for before and during your presentation.

Even the most confident speakers find ways to distance themselves from their audience. It’s how our brains are programmed, so how can we overcome it? Human generosity. The key to calming the amygdala and disarming our panic button is to turn the focus away from ourselves — away from whether we will mess up or whether the audience will like us — and toward helping the audience. Showing kindness and generosity to others has been shown to activate the vagus nerve, which has the power to calm the fight-or-flight response. When we are kind to others, we tend to feel calmer and less stressed. The same principle applies in speaking. When we approach speaking with a spirit of generosity, we counteract the sensation of being under attack and we feel less nervous.

Most of us — even those at the top — struggle with public-speaking anxiety. When I ask my clients what makes them nervous, invariably they respond with the same answers:

• Sarah Gershman is an executive speech coach and CEO of Green Room Speakers. She is a professor at the McDonough School of Business at Georgetown University, where she teaches public speaking to leaders from around the globe.

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How to Combat Public Speaking Anxiety

Strategies to help you prepare to speak confidently in front of an audience..

Posted February 2, 2023 | Reviewed by Lybi Ma

• What Is Stress?
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• Feelings of excitement will give you the energy necessary to project the slightly bigger-than-life persona you need.
• The mental exercise required to recall an emotion has the added benefit of making you forget your nerves.
• Use deep breathing to various forms of meditation to maintain your calm.

Is stress bad for humans? The popular view is that stress is bad, but neurological research shows a more nuanced view. Low to moderate levels of stress are good for improving memory , attention , task-switching abilities, and psychological health overall. High levels of stress are bad for us in all the ways we hear about, in general.

What about public speakers? Here’s the key for anyone who has to work with an audience: Stress is contagious . We leak our emotions to each other. What sort of stress do we leak to our audiences? Once again, we want medium to low levels of stress, not high levels.

Speakers need to be aware of their emotional states before and during their speeches. A highly stressed-out speaker will induce the wrong kind of stress in the audience. Imagine what that does for communication. If the stress levels are high, we don’t attend as well, we don’t concentrate as well, and we don’t remember as well.

You need to get your stress levels under control as a speaker, not just for you, but for your audience.

But what about the typical speaker’s nerves – that inevitable state of adrenaline-induced jitters? What can a speaker do about those?

Three strategies:

• Redefine the jitters as (positive) excitement and convey that positive energy to the audience
• Work on creating an alternative emotional state
• Calm yourself down

I’ve worked on all three over the years with many clients. Combinations of 1 and 2 are of course possible. The first approach is the easiest to take, for most people. The second is harder and takes longer to become proficient in; the third is perhaps the most appealing and, surprisingly, the least effective. Let’s look at them in a little more detail.

Redefine the jitters. If you can convert your pounding pulse from a scary feeling to a positive one by telling yourself I’m excited! I’m going to do a great job! I’m full of energy! Then you should do so. Those feelings of excitement will give you the energy necessary to project the slightly bigger-than-life persona you need on a big stage.

Create an alternative emotional state. A more sophisticated response to the problem of speaker’s nerves is to create an alternative emotional state in your mind, one that relates to the opening of your speech. If you are telling a touching story, then use a method actor’s technique: remember a time when you felt emotional in that way, using all five senses, and get yourself into that state. If you are all fired up with anger at some injustice, then work that up. And so on. The mental exercise required to recall and install the emotion has the added benefit (if you do it thoroughly enough) of making you forget your nerves as you work yourself into the new state.

This is the best method because it means you, your message, and your audience all meet emotionally, creating the conditions for a most memorable speech. But it is the most difficult method for many people to pull off. It takes time and imaginative work.

Calm yourself down. There are several techniques, from deep breathing to various forms of meditation , which will enable you to maintain calm in the face of pressure.

It’s appealing, at least in the abstract, to think that you could be the speaker who faces that audience of 1500 with a normal pulse, a relaxed manner, and an easy smile on your face.

But don’t be deceived . Your goal should not be to have a normal pulse. The advantage of being in adrenaline mode is that your racing heart and zippy mental state, if not completely out of control, will enable you to think and move a little faster than the audience. You’ll be able to think on your feet better, and that’s a good thing, by and large. You can handle sudden issues that come up with aplomb, and answer questions that the audience has with impressive mental dexterity.

A little adrenaline is a good thing. Calm is overrated in front of an audience. But stressing out the audience is not the goal. When you’re getting ready to speak, prepare your emotional state, and leak good, relevant, appropriate emotions to the crowd.

Nick Morgan, Ph.D. , is president of Public Words Inc., a communications consulting company, and the author of books including Can You Hear Me?: How to Connect with People in a Virtual World.

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Overcome your public speaking anxiety with these 10 tips

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What’s public speaking anxiety?

10 symptoms of public speaking anxiety, 10 common public speaking stressors, how to overcome public speaking anxiety: 10 tips, diagnosing and treating public speaking anxiety, speak with confidence.

Your opinion and expertise matter, so it can be frustrating when public speaking nerves leave you speechless. Maybe your heart races and you trip over your words, or you spend most of your presentation hoping no one asks questions. Fear not. Public speaking anxiety is a common experience that impacts even the most confident people — and it’s manageable.

The intense nerves associated with public speaking aren’t reserved for being on stage in front of a large audience. Discomfort might occur during small team presentations , a sales pitch with a client, or group brainstorming sessions . The stress may be so potent that you avoid important opportunities to showcase your expertise and advance your career. 

But identifying triggers and understanding your physiological response will help you overcome your anxiety. With practice and support, you’ll fearlessly share your important thoughts and opinions with others. 

Public speaking anxiety, or glossophobia, is the most common subset of social anxiety, affecting about 3–5% of the general population and 80% of people with social phobias . Those with glossophobia feel anxiety symptoms , like a racing heartbeat and stressful thoughts, when sharing ideas or asking questions in front of others. And those who experience public speaking anxiety often feel more general performance anxiety during activities like striking up a conversation with a stranger or eating in public.

But why does public speaking cause anxiety? According to an article by the Harvard Business Review, our ancestors perceived being watched as a predatory threat , so our brains evolved to have a fight-or-flight response . This is the body’s physiological response to danger, activating the nervous system to encourage us to return to safety.

While public speaking doesn’t present real physical dangers, social anxiety can trigger your stress response . Worrying about people judging you, making a mistake , or messing up an important professional opportunity are visceral fears that send messages to the brain to seek protection. 

In some cases, an acute fear can be motivating . Worrying about underperforming during a client presentation or making the right first impression at a face-to-face networking event could compel you to practice and perfect your speech. 

But a chronic and debilitating fear of public speaking can disrupt your career. You may become avoidant and miss important opportunities to show off your expertise, establish your personal brand , and achieve professional development goals . 

Publi c speaking anxiety is so all-encompassing you may not be conscientious of all the ways this type of stress affects the body. Acute anxiety symptoms are widespread and vary between people , but here are 10 common signs to be aware of:

Increased heart rate

Lack of concentration 

Avoidant behaviors like social isolation

Shortness of breath

Panic attacks

Intrusive thoughts

Shaky hands and legs

While you might associate public speaking anxiety with delivering a Ted Talk or corporate event presentation, plenty of everyday situations can trigger your fear of performing. Here are 10 common stressors of public speaking anxiety: 

Meeting new colleagues or coworkers

Job interviews

Sharing ideas in a brainstorming session

Giving a small presentation

Training new coworkers

Debriefing your team or managers on an ongoing project

Offering your opinion during a virtual meeting

Delivering an elevator pitch

Participating in a board meeting

Offering someone constructive criticism

Like any other challenge, thoughtful practice, care, and patience will help you approach public speaking confidently. Here are 10 tips for public speaking anxiety sufferers looking to improve.

1. Don’t expect perfection

Perfection is an unrealistic expectation that distracts from your good work and amplifies your anxiety. Instead of aiming for perfection , celebrate your improvements and seek out continuous learning opportunities . Every chance to speak in front of others is a chance to learn and grow — even if it means a few awkward pauses or stumbling over your words occasionally. 

2. Be yourself

While keeping your body language and humor professional, be your most authentic self and stick with what feels comfortable. Imitating others’ speaking styles could make you overthink each gesture or appear unnatural and insincere. And the more you step into your authenticity at work , the more comfortable you’ll feel being yourself in every area of your life. 

3. Remember your purpose

Whether delivering a presentation or making a sale, you’re speaking in public for a reason. Think about why you’re there — be it to share your experience or teach others — and focus on this core purpose. Doing so might get you out of your head and into the situation at hand so you can concentrate less on your anxiety symptoms and more on accomplishing your task.

4. Prepare and practice

The best way to feel comfortable speaking in front of others is to practice. Speech anxiety often focuses on the unknown, like audience questions or complex presentation materials. But subject-matter-familiarity quiets some of these questions and offers answers. 

You can jot down and prepare for questions you expect or memorize your materials so they feel less overwhelming. And p racticing your delivery and body language can take away the shock of talking to a group because you have less to worry about. 

5. Let your coworkers know

Consider informing coworkers and managers about your stage fright so they know to support you. They might make adjustments like offering you additional notice regarding presentations they’d like you to make or taking your questions last in a meeting so you have more time to calm your nerves. And you can also ask team members for feedback and encouragement on your public speaking skills . 

6. Visualize success

Use visualization , positive self-talk , and other manifestation methods to picture yourself confidently speaking in public. These positive projections can become a self-fulfilling prophecy as you do what’s necessary to make your vision a reality. You could also try anxiety journaling to shake negative automatic thoughts and track your positive thinking progress. 

7. Make eye contact

If you fear public speaking, you may instinctively avoid eye contact because it feels intimate or intimidating. But chances are everyone wants to encourage you, and you can feed off the room’s energy by looking your audience in the eye. If you see heads nodding and people paying attention, you may gain the confidence boost you need to continue nerves-free. 

8. Pose for success

Standing i n power poses (body postures expressing strength and assertiveness ) signals to audience members that you’re confident and comfortable. And embracing these postures can make you feel that way, too. For in-person speaking, try keeping your feet hip-distance and your shoulders back. And if you’re on a virtual call and have the option to stand, you can still carry yourself confidently to boost your own self-esteem. If you must sit, you can still hold your head high and posture straight. 

9. Create a plan

Feel in charge of your public speaking journey by creating an improvement plan. Start by outlining small objectives, like starting two conversations with colleagues each week or contributing an idea at a team meeting. Then, define larger goals further down your improvement timeline, like leading a brainstorming session or training a new coworker. You could also work with a career coach t o build the right plan for you and track your success.

10. Take a class

Structured learning might be the best way to reduce your public speaking anxiety and gain practice. Try asking your employer whether they subsidize professional development opportunities like a public speaking course or mentorship programs . Or invest in yourself by signing up for an after-hours class with a friend so you can hold each other accountable . 

According to the Diagnostic and Statistical Manual of Mental Disorders, public speaking anxiety is classified as a social anxiety disorder that causes symptoms like intense distress and panic attacks. While it’s common to feel nervous in social situations, a mental health professional might diagnose someone with public speaking anxiety if that person experiences symptoms that affect their day-to-day health, like missing out on job opportunities or having to leave a meeting due to nerves.

While social anxiety may feel overwhelming, the good news is that it’s treatable. The first step is finding a diagnosis. Treatment generally begins by identifying the root cause and any related medical conditions to ensure a larger issue isn’t causing your symptoms . Then, you’ll work with your mental health professional to determine the best treatment plan. Common remedies include psychotherapy, medication, or both. In some circumstances, you may also seek the help of a support group or work with a life coach to build an action plan . 

What you have to say matters, and you deserve to feel confident and comfortable when expressing yourself. While public speaking anxiety might quiet your voice, it doesn’t have to define your professional future. 

Now that you have some public speaking tips for anxiety, it’s time to start working toward easing your symptoms. Depending on the severity of your nerves, consider consulting with a mental health professional, career coach, or support group. From there, you can build an appropriate plan and begin speaking — one small speech at a time — with newfound confidence.

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Elizabeth Perry, ACC

Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships. With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.

Speaking up for yourself is important — 11 steps to get it right

How to talk to your boss about mental health, let’s sit down and chat, self-advocacy: improve your life by speaking up, fear of public speaking overcome it with these 7 tips, the 11 tips that will improve your public speaking skills, the importance of good speech: 5 tips to be more articulate, 6 presentation skills and how to improve them, character references: 4 tips for a successful recommendation letter, learn how to stay positive with these 15 tips, be brave even if you aren't yet (9 ways to conquer your fears), 8 tips to improve your public speaking skills, how to not be nervous for a presentation — 13 tips that work (really), what is analysis paralysis meaning and 9 tips to overcome it, how to give a good presentation that captivates any audience, how the spotlight effect influences your experience of the world, power poses: how to feel more confident with body language, stay connected with betterup, get our newsletter, event invites, plus product insights and research..

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How To Deal With Speaking Anxiety (& Ace Your Next Speech!)

If the thought of giving a speech stresses you out, don’t worry. You’re not alone. These tips can help you overcome fear if your nerves are holding you back.

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Researchers estimate that 15-30% of people experience public speaking anxiety, and roughly 10% of those with it report that it interferes with their daily lives. 

While it may not be possible to completely eradicate the nerves you feel in front of a crowd, there are some things you can do to help yourself feel more confident—both while preparing as well as once you’re center stage.

Watch our video below to learn how to deal with stage anxiety:

What is Speaking Anxiety? (Definition)

Speaking anxiety is an intense nervousness that comes whenever you have to speak in front of others. 

Here are a few physical symptoms that can accompany public speaking: 

• Redness of face
• Rapid heartbeat
• Shaky voice
• Being out of breath
• Perspiration
• Increased blood pressure

If you struggle with a more extreme case of public speaking anxiety, you may find yourself making changes in your life to avoid speaking in public. 

Speaking anxiety may cause you to: 

• Switch career paths because the one you are currently on may require too much public speaking
• Avoid networking events or parties where you may have to speak in a large group context
• Turn down a promotion based on public speaking requirements
• Decline the opportunity to give a toast at a meaningful moment in a loved one’s life
• Unenroll from a class to avoid speaking in front of classmates 

If you can resonate with any of those feelings, know that you’re not alone. Many people make significant life changes to avoid speaking in front of an audience. And your symptoms might be different than these! Speaking anxiety can look different for different people. There are many possible symptoms and ways it can affect people’s lives, including shaking and perspiration.

What Causes Anxiety During a Speaking Event?

Anxiety during a speaking event is evidence of our brains’ survival mechanism. Historically, humans felt that being watched was a threat . This made the amygdala, the part of the brain wired to help humans survive, kick into gear. This is also sometimes called the fight or flight response. 

Although you may know that standing in front of a room full of peers and giving a presentation is not dangerous, your brain still registers all those watching eyes as a threat. 

This is why many of the physical reactions you have when experiencing public speaking anxiety are similar to how your body would react to danger—shortness of breath, shaking, racing heart, your stomach in knots, sweating, or nervousness, to name a few. 

Can You Get Over Public Speaking Anxiety? 

Unfortunately, you may not be able to get over your nerves about public speaking completely. But, it may be possible to ease some of the symptoms you feel.

In the past, exposure therapy was one of the primary ways to help people overcome a fear of public speaking. This is where you expose yourself to your fear—in this case, public speaking—until it becomes more familiar and your nerves subside.

In recent years, researchers have studied the benefits of using virtual reality (VR) in an exposure therapy approach to help people overcome their fear of public speaking. 

In one study , students gave 20-minute presentations to a virtual class of their peers twice per week. Every 4 minutes, the study participants could change factors such as audience size, responsiveness, and the number of speech prompts. Meanwhile, the researchers monitored their heart rates, and the participants self-reported their anxiety levels. 

The results showed a decrease in public speaking anxiety both in the short and long term. 

The benefit of using VR for exposure therapy is that participants can shorten the time between public speaking opportunities, achieving the benefits and results quicker.

We have more tips for conquering your anxiety below…

Ease Your Public Speaking Anxiety Using These 8 Science-Backed Tips

You may never be able to completely get rid of your nerves while speaking in front of people. However, there are some steps you can take to help ease your stress. 

#1 Anticipate questions and curve balls

Speaking anxiety can be caused by a fear of the unknown. The more prepared you are, the less anxiety you will feel. Try going through these prompts before any kind of public speaking:

• What question makes me the most nervous? → And then prep for these answers.
• Are there any possible negative or positive surprises that could happen? → And then prep for these possible scenarios.
• What’s realistically the worst that could happen? → And then prepare for this outcome.

You also want to be ready to NOT know something. Being a great public speaker is only sometimes knowing the answer. It is being able to reply to any answer respectfully… and this could be that you do not know something!

If someone asks a question you’re unsure how to answer, here are a few phrases you can use to acknowledge them while moving the conversation on graciously: 

• “That’s a great question! I haven’t thought about it much personally, so I’ll think about it and get back to you. For now, I’m enjoying hearing your perspectives on the topic.” 
• “Thanks for asking me. I need to do more research and learn more about this topic before I have a solid answer.”
• “That is a great question. I don’t know the most recent data on that topic. Can I email you in the next couple of days once I’ve done some research?” 

If you’re preparing for a speech, ask friends and family if you can practice giving it to them. If you include a Q&A time in your presentation, ask your faux audience to ask you questions at the end of your practice presentation. 

This can help you get accustomed to hearing a question, processing it on the spot, and responding well. 

#2 More specific generosity = less anxiety 

While preparing your speech, think about your audience and prioritize helping them through what you’re saying. Research shows that shifting perspective away from yourself and towards assisting others can decrease anxiety. 

Researchers studied the difference between “targeted” and “untargeted” generosity in this study. Targeted generosity means helping someone you know tangibly. This could be giving advice to a younger sibling or a warm meal to someone in need. Untargeted giving has to do with general acts of kindness that don’t target any specific person, such as donating to charity. 

Both giving types resulted in increased activity in the septal area and the ventral striatum—the parts of the brain linked to altruism. These same parts of the brain show activity when parents care for their children. The ventral striatum is a key component of the brain’s “reward system,” often associated with achieving and learning. 

What the researchers did not anticipate was the decreased activity in the amygdala when study participants were targeted in their generosity. The amygdala is the epicenter of the fight-or-flight mechanism and other charged emotions. 

So, how can you use this when giving a presentation? 

In the preparation stage, think of the individual people that your speech benefits by taking your attention away from you. In what way is your material educating them? Find one or two main takeaways that you would like for them to learn. 

If you’re not sure how your presentation can benefit your audience, take some time to learn as much as you can about who you’re speaking to. If you’ve been invited to speak at an event, you can ask the event organizers to give you some general information about the attendees.

Then, construct an “audience member profile.” This can be based on what you know to be true of those in the audience, with a few additional details thrown in to make them feel more like well-rounded people you know. 

Action Step : If you don’t know members of your audience personally, you can help yourself feel like you know them by creating one or two “audience member profiles.” 

Base these on what you know about the audience, then flesh it out until they feel like real people. For example, if you’re speaking at a non-profit fundraising event, ask the event organizer who their typical attendees are and consider what type of person will likely attend an event like this. 

Here’s what an example audience member profile could look like: 

Brianna Maddox 

• Works at a tech startup
• Looking for places to give end-of-year charitable donations
• Wants to have some idea of how her donation will be used and would enjoy a bit of followup 
• How I can help: Give her guidance to make an impact.

Derrick Bryant

• Works in project management at a large firm
• Father to 2 young kids
• Received a bonus at work and wants to give back to others 
• Doesn’t want to be overly involved, just give a donation and trust that it will be used well
• How I can help: Honor his generosity and give him ideas for his donation.

Even though Brianna and Derrick are not real people, these audience member profiles can help give you a “person” you’re helping as you tailor your presentation.

#3 Learn the Art of Stage Presence

Did you know that public speaking is actually a skill? Many people struggle with stage anxiety because they feel they ‘missed the memo’ on public speaking or they are lacking because they do not have a natural stage presence. Not true!

Stage presence and public speaking are skills you need to be taught—very few people have them naturally. 

Watch our video below to learn 7 steps to overcome stage fright and beat performance anxiety:

Here are all the aspects of public speaking you can master.

• How to make a first impression on an audience
• How to have a stage presence
• Powerful body language
• How to speak with a commanding voice
• What to do with your hands while speaking

For every speaking skill you add to your toolbox, the less speaking anxiety you will feel.

If you want help diving into your social skills, sign up for our course…

#4 Imagine yourself rocking it

When you feel yourself getting anxious about public speaking, try to replace those thoughts with how you would feel if everything went well. 

Research shows that visualization and positive self-talk can reduce anxiety. One study challenged individuals diagnosed with Generalized Anxiety Disorder (GAD) to replace their worry with positive self-talk. 

Interestingly, they found that the positivity didn’t have to be about what the person was worried about. Replacing worry with positive visualizations about other scenarios helped reduce study participants’ anxiety. 

Decreasing your anxiety can help increase your ability to focus and do well in your presentation or speech! 

Action Step : The thoughts you think make a difference! If public speaking is too overwhelming and you need help imagining yourself succeeding at it, start with something else. 

Think back to a time you accomplished something you were proud of. Maybe you landed a big client at work or crossed the finish line of a race you trained hard for. 

The next time you’re feeling anxious about an upcoming speaking event, try to remember how you felt when you succeeded.  

#5 Use tech to tighten up your presentation

When you’re getting ready for a presentation, practice your technique. This can help you feel more confident in your capability to speak well and can help remove some of the uncertainty from the event. 

Thankfully, some apps can help you with many different aspects of public speaking! 

Here are a few: 

• Plan using voice notes and dictation : If you’re a verbal processor, try speaking your speech to figure out what you want to say. 
• Check your pace with Metronome Beats : It’s easy to speak too fast when nervous. Counteract that by practicing with the app Metronome Beats (available for Android and iOS ) to help you recognize when you’re speaking too quickly. 
• Eliminate filler words with Ummo : Ummo analyzes your speech and helps you recognize how many “um’s” and other filler words you use. 
• Sharpen your pronunciation with Orai : Orai is aimed towards helping users who have accents or speech impairments practice and perfect their words. 
• Keep within the allotted time using Toastmaster Timer : You may not always have a clock in the room you’re presenting in. In these cases, Toastmaster Timer (available for Android or iOS ) can help prevent you from lingering for too long on any section of your presentation. 

If you’re looking for a little bit of help improving in these areas, check out our article 6 Public Speaking Apps to Try Before Your Next Presentation to help you practice your technique. 

#6 Find your eye anchors

When you’re speaking in front of a room full of people, using eye contact can help you create a connection and draw people in. However, if you experience anxiety when speaking in front of a crowd, it might be hard to look people in the eye and stay calm. 

Try finding a few anchor points in the room. If possible, establish one in each “section” of the room. For example, if there is a center, left, right, and balcony, find a spot in each of those you consistently look to. 

One nice aspect of speaking to a room full of people is that you don’t have to make direct eye contact with any individuals. The crowd won’t necessarily know if you’re making eye contact with someone else or no one! 

Here are some places you can choose as anchors: 

• Right over the top of people’s heads
• An empty chair (in a large crowd)
• Someone who is giving you encouraging nonverbals like a head nod or a smile
• A friend in the crowd who is supporting you

As you become more comfortable with public speaking, try to ease up and look around more. But if your nerves are bad, this can be a helpful way to warm up while still looking like you’re making eye contact. 

#7 Have a game-day routine

If you find yourself often needing to talk in front of people, try to find a routine that helps ease your anxiety as you step into familiar motions. Researchers have found that this can be a helpful tool for people. 

Many professional athletes have rituals that help them feel ready for game day. Here are a few examples: 

• Mike Bibby, Basketball —Clipped his fingernails every time he went to the bench for timeouts. 
• Turk Wendell, Baseball —Chewed 4 pieces of black licorice while pitching. He would spit them out and brush his teeth each time he returned to the dugout. 
• Jason Terry, Basketball —Wore 5 pairs of socks during basketball games. He claimed that it made playing more comfortable. 

As you can see, your ritual doesn’t have to be directly related to your presentation! The goal is to find something that can either help you feel better prepared or help ease your anxiety. 

A ritual you could incorporate to help you feel prepared could be doing a few vocal warmups to ensure your voice is strong and ready to go. You might also glance through your notes in the morning or check in with the technicians to confirm that the PowerPoint is working correctly.

Other routines that are less directly related to public speaking but could still help you feel prepared are things like having a specific type of tea in the morning, getting a workout in before you go, or wearing a special piece of jewelry every time you speak. 

#8 Practice, practice, practice 

If you’re giving a speech or presentation, plan what you will say and then practice it over and over ( and over ) again. Doing this helps build familiarity with your material and can help you feel more confident if you start to feel the nerves settling in. 

Don’t settle for practicing your speech once or twice. Instead, aim for dozens of times—at least. 

Dr. Jill Bolte-Taylor delivered one of the most popular TED Talks, “My Stroke of Insight,” with close to 30 million views. Can you guess how many times she practiced delivering her speech? 

200 times! 

Despite being a Harvard-trained neuroanatomist, Dr. Bolte-Taylor spent at least 3,600 minutes practicing the delivery of her 18-minute speech. That’s 60 hours—a full work-week-and-a-half. 

And that’s only delivery , not the time she spent writing and rewriting her speech. 

Even the best speakers—the ones you may look at with jealousy at how easily they seem to navigate the stage and how confidently they present themselves—spend time practicing their delivery and making sure they are saying everything just how they want to. 

If you want to check out Dr. Bolte-Taylor’s fantastic speech, you can watch it here: 

My stroke of insight | Jill Bolte Taylor

Pro Tip : It can take more work to plan and practice for conversations. If chatting with another person is often a source of anxiety for you, try preparing a few fun questions to use in case there’s a lull in the conversation! 

Here are some options to get you started: 

• Do you have any nicknames? 
• What is your biggest pet peeve? 
• What is something you’ve always wanted to do but haven’t tried yet? 
• What do you look forward to every day? 
• If you could start a charity, what would it be? 
• What’s your favorite family recipe? 
• What personality traits are you the proudest of? 
• Do you ever lower the music volume when trying to figure out directions while driving? 
• What’s the strangest purchase you’ve ever made? 

If none of these feels like the right fit, choose another question from this list of 450 Fun Questions to Ask People in ANY Situation (That Work!) . 

Try experimenting with a few ideas until you find a combination that works for you! 

Stage Fright is Normal, But You Can Try to Minimize It

The fear of public speaking is among the most common fears in the world—so know that you’re not alone in getting extra nervous when speaking to a group of people! 

That being said, nerves can vary in severity. If you feel as though your anxiety limits you, you may want to meet with a therapist to receive more personalized advice.

Use these tips and tricks to help you ace your next presentation: 

• Practice makes progress . You may never “get rid” of your nerves, but making sure you know your material can help decrease your stress around public speaking. Practice delivering your speech over and over to help you feel prepared. 
• Expect the unexpected . Prepare for any questions or objections your audience may have to the material you’re speaking on. You can ask various loved ones to help you by listening to your presentation and asking some hard-hitting questions.
• Imagine your success . Envision yourself as a successful orator! What you think about matters. This can help ease your anxiety and build your confidence. 
• Be generous to specific audience members—even if you don’t know them. When you’re tempted to think of your audience as an intimidating sea of faces, try to remind yourself that it is a group of individual people. Ask yourself how your knowledge and expertise can help them and make their life better. 
• Download some apps . There are so many helpful pieces of technology available. Try out a few specifically for public speaking to help you tighten your speech. 
• Make eye contact with places rather than people . Looking into the crowd can help people feel more engaged with what you’re saying. However, if it feels too stressful to look directly at people in the crowd, try finding places you can look. Try to find at least one eye anchor for each section of the room, and then look back to those throughout your presentation. 
• Have a routine . Routines can help you feel calm and confident before stepping on stage. Whether it’s wearing 5 pairs of socks or flipping through your note cards, try to find little things you can do to help yourself as calm and collected as possible. 

Crack The Code on Facial Expressions

The human face is constantly sending signals, and we use it to understand the person’s intentions when we speak to them. In Decode, we dive deep into these microexpressions to teach you how to instantly pick up on them and understand the meaning behind what is said to you. Don’t spend another day living in the dark.

Want a better handle on performing on the stage? We got you covered: Stage Fright: How to Overcome It in 7 Easy Steps .

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Understanding And Overcoming Public Speaking Anxiety

Most of us might experience what is commonly known as stage fright or speaking anxiety, nervousness and stress experienced around speaking situations in front of audience members. Even for experienced speakers, this can be a normal response to pressurized situations in which we are the focus of attention—such as we might encounter in front of an audience. For some people, though, the fear of public speaking and nervous energy can be much more severe, and can be a sign of an anxiety disorder. 

Speaking anxiety is considered by many to be a common but challenging form of social anxiety disorder that can produce serious symptoms, and can possibly impact an individual’s social life, career, and emotional and physical well-being. 

In this article, we’ll explore what speaking anxiety is, common symptoms of it, and outline several tips for managing it.

Identifying public speaking anxiety: Definition, causes, and symptoms

According to the American Psychological Association,  public speaking anxiety  is the “fear of giving a speech or presentation in public because of the expectation of being negatively evaluated or humiliated by others”. 

Often associated with a lack of self-confidence, the disorder is generally marked by severe worry and nervousness, in addition to several physical symptoms. The fear can be felt by many, whether they are in the middle of a speech or whether they are planning to speak at a future point. They may also generally fear contact with others in informal settings.

Public speaking anxiety can be a common condition, with an with an  estimated prevalence of 15-30%  among the general population.

Public speaking anxiety is considered by many to be a form of social anxiety disorder (SAD). The Diagnostic and Statistical Manual of Mental Disorder (DSM-V) includes a  performance specifier that allows a SAD diagnosis to relate specifically to anxiety surrounding public speaking or performing. For some extreme forms of this mental health condition, a medical professional may prescribe medication that can help overcome severe symptoms—although for most people this won’t be necessary.

The symptoms of performance-type social anxiety can include:

• Worry or fear surrounding public speaking opportunities or performing, even in front of friendly faces
• Avoiding situations in which public speaking or performing may be necessary
• Shaky voice, especially when one has to speak in public
• Stomach pain or gastrointestinal discomfort
• Rapid breathing

There are several strategies for addressing the symptoms of this and feeling more confident with your oratory skills, whether you need to use them at work, in formal social settings or simply in front of friends. 

The following are several strategies you can employ to address the fear of public speaking and manage your fear when it arises.

While the primary concern for those who experience speaking anxiety might typically be the fear of judgment or embarrassment when speaking publicly, there can be other causes contributing to distress. To figure out how to address this, it can help to understand potential contributing factors—as well as how others may be dealing with it on their own. 

First, it can be helpful to determine where the fear came from in the first place. Here are some  common sources of public speaking anxiety :

• Negative past experiences with public speaking
• Lack of preparedness
• Low self-esteem (this possible cause can cause feelings of overwhelm if one has to give a speech) 
• Inexperience with public speaking 
• Unfamiliar subject matter
• Newness of environment
• Fear of rejection (such as from an audience) 

Practice deep breathing

Public speaking anxiety might often be accompanied by feelings of stress, and also often affects physical factors such as increased speed of heart rate, tension, and rapid breathing. If you’re dealing with speaking anxiety and want to calm your nerves before a public speaking event, it can be helpful to practice deep breathing exercises. Deep breathing is considered by many to be a widely utilized technique  that can help bring your nervous system out of fight-or-flight mode, relax your body, and quiet your mind. Many find it to be one of the most convenient ways to manage symptoms, as many can do it anywhere as needed. 

To practice deep breathing prior to speaking, consider using a method called box breathing: breathe in for a four count, hold for a four-count, breathe out for a four count and hold again for a four count. You can repeat this process three to four times, possibly incorporating it with other relaxation techniques. It can also help to be mindful of your breathing as you’re presenting, which can help you steady your voice and calm your nerves.  

Practice visualization

When we experience nervousness, we can sometimes focus on negative thoughts and worst-case scenarios, despite the reality of the situation. You can work to avoid this by practicing positive visualization—such as imagining friendly faces in the crowd or you acing the main content of your speech. Positive thinking can be an effective technique for managing performance anxiety. 

Visualization is generally regarded as a research-backed method of addressing speaking anxiety that involves imagining the way a successful scenario will progress in detail. 

Having a clear idea of how your presentation will go, even in your mind’s eye, can help you gain confidence and make you feel more comfortable with the task at hand.

Understand your subject matter 

The fear of speaking in front of others can be related to potential embarrassment that may occur if we make a mistake. To reduce the risk of this possibility, it can help to develop a solid understanding of the material you’ll be presenting or performing and visualize success. For example, if you’re presenting your department’s sales numbers at work, familiarizing yourself with the important points and going over them multiple times can help you better retain the information and feel more comfortable as you give the presentation. 

Set yourself up for success

Doing small things to prepare for a speech or performance can make a big difference in helping to alleviate public speaking anxiety. If possible, you may want to familiarize yourself with the location in which you’ll be speaking. It can also help to ensure any technology or other media you’ll be setting up is functional. For example, if you’re using visual aids or a PowerPoint deck, you might make sure it is being projected properly, the computer is charged and that you can easily navigate the slides as you present.

You might even conduct run-throughs of the presentation for your speaking experience. You can practice walking the exact route you’ll take to the podium, setting up any necessary materials, and then presenting the information within the time limit. Knowing how you’ll arrive, what the environment looks like and where exactly you’ll be speaking can set you up for success and help you feel more comfortable in the moment.

Practicing your presentation or performance is thought to be a key factor in reducing your fear of public speaking. You can use your  practice time  to recognize areas in which you may need improvement and those in which you excel as a speaker. 

For example, you might realize that you start rushing through your points instead of taking your time so that your audience can take in the information you’re presenting. Allowing yourself the chance to practice can help you get rid of any filler words that may come out during a presentation and make sure all your points are clear to keep the audience’s interest. Additionally, a practice run can help you to know when it is okay to pause for effect, take some deep breaths, or work effective body language such as points of eye contact into your presentation. 

It may also be helpful to practice speaking in smaller social situations, in front of someone you trust, or even a group of several familiar people. Research suggests that practicing in front of an audience of supportive, friendly faces can improve your performance—and that the larger the mock audience is, the better the potential results may be. 

To do this, you can go through the process exactly like you would if they were real audience. Once you’re done, you can ask them for feedback on the strengths and weaknesses of your presentation. They may have insights you hadn’t considered and tips you can implement prior to presenting, as well as make you feel confident and relaxed about your material. 

Self-care leading up to the moment you’re speaking in public can go a long way in helping you reduce nervousness. Regular physical activity is generally considered to be one proven strategy for reducing social anxiety symptoms . Exercise can help to release stress and boost your mood. If you’re giving a big presentation or speech, it may be helpful to go for a walk or do some mild cardio in the morning. 

Additionally, eating a healthy diet and drinking enough water can also help promote a sense of well-being and calm. You may choose to be mindful of your consumption of caffeinated beverages, as caffeine may worsen anxiety. 

How online therapy can help

If you experience anxiety when you need to speak in front of other people and want additional support for your communication apprehension, it can help to talk to a licensed mental health professional. According to the American Psychiatric Association, a therapist can work with you to find effective ways to manage public speaking anxiety and feel more confident performing in front of others.

Is Online Therapy Effective?

Studies suggest that online therapy can help individuals who experience anxiety related to presenting or performing in public. In a study of 127 participants with social anxiety disorder, researchers found that online cognitive behavioral therapy was effective in treating the fear of public speaking , with positive outcomes that were sustained for a year post-treatment. The study also noted the increased convenience that can often be experienced by those who use online therapy platforms. 

Online therapy is regarded by many as a flexible and comfortable way of connecting with a licensed therapist to work through symptoms of social anxiety disorder or related mental disorders. With online therapy through  BetterHelp , you can participate in therapy remotely, which can be helpful if speaking anxiety makes connecting in person less desirable. 

BetterHelp works with thousands of mental health professionals—who have a variety of specialties—so you may be able to work with someone who can address your specific concerns about social anxiety.

Therapist reviews

“I had the pleasure of working with Ann for a few months, and she helped me so much with managing my social anxiety. She was always so positive and encouraging and helped me see all the good things about myself, which helped my self-confidence so much. I've been using all the tools and wisdom she gave me and have been able to manage my anxiety better now than ever before. Thank you Ann for helping me feel better!”

Brian has helped me immensely in the 5 months since I joined BetterHelp. I have noticed a change in my attitude, confidence, and communication skills as a result of our sessions. I feel like he is constantly giving me the tools I need to improve my overall well-being and personal contentment.”

If you are experiencing performance-type social anxiety disorder or feel nervous about public speaking, you may consider trying some of the tips detailed above—such as practicing with someone you trust, incorporating deep breathing techniques and visualizing positive thoughts and outcomes. 

If you’re considering seeking additional support with social anxiety disorder, online therapy can help. With the right support, you can work through anxiety symptoms, further develop your oratory skills and feel more confidence speaking in a variety of forums.  

Studies suggest that online therapy can help individuals who experience nervousness related to presenting or speaking in public. In a study of 127 participants with social anxiety disorder, researchers found that online cognitive behavioral therapy was effective in treating the fear of public speaking , with positive outcomes that were sustained for a year post-treatment. The study also noted the increased convenience that can often be experienced by those who use online therapy platforms.

• How To Manage Travel Anxiety Medically reviewed by Paige Henry , LMSW, J.D.
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Dealing with Speech Anxiety

Dealing with speech anxiety (view pdf).

People get anxious about public speaking for all sorts of reasons. Sometimes we are nervous because of who is in the audience, sometimes because of the topic, or sometimes we are just generally anxious about speaking up. Anxiety takes the form of sweaty palms, shaking hands, pacing, wobbly voices, or any number of other clues.

Two pieces of good news: 1. The anxiety is rarely as noticeable to others as it is to you, and 2. There are clear steps that you can take to help yourself.

Strategies for Handling Anxiety

Be prepared . It seems obvious, but if you are more familiar with your material, you will have less to be nervous about.

Practice . Practice early and often. The closer you can come to recreating the speaking experience, the more effective the practice will be. Stand up when rehearsing and actually speak aloud. You can practice with an audience after you've done a few run-throughs on your own.

Get comfortable in the space . Check out the room where you will be speaking ahead of time. Even if you will speak in the same room in which you've had class all semester, take a moment to stand at the front of the room and look out at where your audience will be. Making yourself familiar with the view from the front of the room, eliminates one more aspect that can trip you up. 

Plant a friendly face . Have a friend in the class? Someone you would like to have as a friend? Use that person as a touchstone. If you are comfortable, you can let that person know that you tend to get nervous and ask them to give you extra encouragement. Seeing that smiling face (and maybe the occasional thumbs up) can give you a boost in the moment.

Visualize your success . A common strategy for athletics and other performers works for speaking too. Visualize yourself in the speaking event. Visualize yourself giving the speech confidently and successfully. Pay attention to how it feels to do well and hold on to those feelings for when you get nervous.

Shake it off . Take a minute to literally get out the jitters before speaking. Stretch out your arms, run in place, roll your shoulders, move your neck and jaw around --- anything that gets you moving. This helps you relax by loosening up those muscles that you have been tensing. You just may not want to do this at the front of the room. :-)

Breathe . Take a few calming breaths before you go to the front of the room, and take another one before you begin. Inhale through your nose for a count of ten, hold that breath for a count of ten, then exhale slowly out of your mouth for a count of ten. Doing this a few times before you get up to speak will slow your racing heart and give your brain important oxygen.

Use your resources . The OCC tutors are trained in helping you prepare your presentation and rehearse it. By recording your rehearsal and providing constructive feedback, a tutor can help you improve and know that you are going into your presentation as well prepared as possible. If you find that you have anxiety in other areas of your life as well, don't forget that the Counseling Center and Peer Counselors are both available to you.

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Oral Communication Center Director

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Fear of public speaking: how can i overcome it, how can i overcome my fear of public speaking.

Fear of public speaking is a common form of anxiety. It can range from slight nervousness to paralyzing fear and panic. Many people with this fear avoid public speaking situations altogether, or they suffer through them with shaking hands and a quavering voice. But with preparation and persistence, you can overcome your fear.

These steps may help:

• Know your topic. The better you understand what you're talking about — and the more you care about the topic — the less likely you'll make a mistake or get off track. And if you do get lost, you'll be able to recover quickly. Take some time to consider what questions the audience may ask and have your responses ready.
• Get organized. Ahead of time, carefully plan out the information you want to present, including any props, audio or visual aids. The more organized you are, the less nervous you'll be. Use an outline on a small card to stay on track. If possible, visit the place where you'll be speaking and review available equipment before your presentation.
• Practice, and then practice some more. Practice your complete presentation several times. Do it for some people you're comfortable with and ask for feedback. It may also be helpful to practice with a few people with whom you're less familiar. Consider making a video of your presentation so you can watch it and see opportunities for improvement.
• Challenge specific worries. When you're afraid of something, you may overestimate the likelihood of bad things happening. List your specific worries. Then directly challenge them by identifying probable and alternative outcomes and any objective evidence that supports each worry or the likelihood that your feared outcomes will happen.
• Visualize your success. Imagine that your presentation will go well. Positive thoughts can help decrease some of your negativity about your social performance and relieve some anxiety.
• Do some deep breathing. This can be very calming. Take two or more deep, slow breaths before you get up to the podium and during your speech.
• Focus on your material, not on your audience. People mainly pay attention to new information — not how it's presented. They may not notice your nervousness. If audience members do notice that you're nervous, they may root for you and want your presentation to be a success.
• Don't fear a moment of silence. If you lose track of what you're saying or start to feel nervous and your mind goes blank, it may seem like you've been silent for an eternity. In reality, it's probably only a few seconds. Even if it's longer, it's likely your audience won't mind a pause to consider what you've been saying. Just take a few slow, deep breaths.
• Recognize your success. After your speech or presentation, give yourself a pat on the back. It may not have been perfect, but chances are you're far more critical of yourself than your audience is. See if any of your specific worries actually occurred. Everyone makes mistakes. Look at any mistakes you made as an opportunity to improve your skills.
• Get support. Join a group that offers support for people who have difficulty with public speaking. One effective resource is Toastmasters, a nonprofit organization with local chapters that focuses on training people in speaking and leadership skills.

If you can't overcome your fear with practice alone, consider seeking professional help. Cognitive behavioral therapy is a skills-based approach that can be a successful treatment for reducing fear of public speaking.

As another option, your doctor may prescribe a calming medication that you take before public speaking. If your doctor prescribes a medication, try it before your speaking engagement to see how it affects you.

Nervousness or anxiety in certain situations is normal, and public speaking is no exception. Known as performance anxiety, other examples include stage fright, test anxiety and writer's block. But people with severe performance anxiety that includes significant anxiety in other social situations may have social anxiety disorder (also called social phobia). Social anxiety disorder may require cognitive behavioral therapy, medications or a combination of the two.

Craig N. Sawchuk, Ph.D., L.P.

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• Social anxiety disorder (social phobia). In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association, 2013. http://dsm.psychiatryonline.org. Accessed April 18, 2017.
• 90 tips from Toastmasters. Toastmasters International. https://www.toastmasters.org/About/90th-Anniversary/90-Tips. Accessed April 18, 2017.
• Stein MB, et al. Approach to treating social anxiety disorder in adults. http://www.uptodate.com/home. Accessed April 18, 2017.
• How to keep fear of public speaking at bay. American Psychological Association. http://www.apa.org/monitor/2017/02/tips-sidebar.aspx. Accessed April 18, 2017.
• Jackson B, et al. Re-thinking anxiety: Using inoculation messages to reduce and reinterpret public speaking fears. PLOS One. 2017;12:e0169972.
• Sawchuk CN (expert opinion). Mayo Clinic, Rochester, Minn. April 24, 2017.

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Unveiling the Roots of Public Speaking Anxiety: Causes and Coping Strategies

Public speaking anxiety, often referred to as glossophobia, is a pervasive fear that afflicts countless individuals worldwide. This fear can strike when standing in front of a classroom, presenting to a boardroom of colleagues, or even delivering a toast at a social gathering. The physical and emotional symptoms can be paralyzing, from trembling hands and a racing heart to the overwhelming fear of judgment. As individuals seek strategies to overcome this anxiety, exploring effective coping strategies becomes as important as finding reliable Websites That Write Essays when searching for academic assistance. To address this common fear, it’s crucial to understand its underlying causes and empower individuals to speak confidently in any setting.

Understanding Public Speaking Anxiety

Public speaking anxiety is a complex emotional response that arises when individuals are required to speak in public or perform in front of an audience. It often leads to a heightened state of nervousness and apprehension. While some degree of anxiety before a speech or presentation is normal, for those with public speaking anxiety, the fear can be overwhelming and disruptive.

Psychological Factors

One of the primary causes of public speaking anxiety lies within the realm of psychology. It is a fear deeply rooted in our innate human desire for acceptance and the fear of judgment. Individuals may experience self-doubt, imposter syndrome, or an overwhelming sense of inadequacy when faced with the prospect of speaking in public.

The negative self-talk that often accompanies public speaking anxiety exacerbates these psychological factors. Individuals may tell themselves that they’re not good enough, that they’ll make a fool of themselves, or that they will forget their words. Such thoughts can create a self-fulfilling prophecy, increasing anxiety levels and impairing performance.

Physiological Factors

Public speaking anxiety also has a profound impact on the body’s physiology. The body’s response to anxiety is often referred to as the fight-or-flight response. When faced with a perceived threat, the body releases stress hormones like adrenaline, leading to increased heart rate, shallow breathing, muscle tension, and sweating.

In a public speaking context, these physiological responses can manifest as a quivering voice, shaky hands, and a racing heartbeat. These physical symptoms can be not only uncomfortable but also visible to the audience, potentially exacerbating the fear of judgment.

Situational Factors

The situation in which an individual must speak can significantly influence the level of anxiety experienced. Public speaking anxiety can vary depending on factors such as the speaking environment, audience size, and familiarity with the topic.

For example, speaking in a familiar and comfortable environment, such as a classroom, may induce less anxiety than presenting in an unfamiliar boardroom filled with senior executives. Likewise, speaking in front of a small group of colleagues may be less intimidating than addressing a large and diverse audience.

Social and Cultural Influences

Social and cultural factors also play a role in public speaking anxiety. Societal expectations and cultural norms regarding communication and public performance can contribute to feelings of unease. Gender roles, in particular, can impact how individuals perceive their ability to speak confidently in public. Cultural diversity and communication styles can also influence the dynamics of public speaking anxiety.

In some cultures, assertiveness and directness in communication are valued, while in others, more reserved and deferential approaches may be preferred. Navigating these cultural differences can add an additional layer of complexity to public speaking anxiety.

Effective Coping Strategies

While public speaking anxiety can be formidable, it is not insurmountable. Numerous coping strategies and techniques can help individuals manage and even conquer their fear of public speaking.

Visualization and Positive Affirmations

Visualization is a powerful technique that involves mentally rehearsing a successful speaking experience. By vividly imagining themselves speaking confidently and receiving positive feedback from the audience, individuals can build self-assurance and reduce anxiety.

Positive affirmations involve replacing negative self-talk with positive and affirming statements. For example, instead of thinking, “I’ll mess up my speech,” one can replace it with, “I am well-prepared and capable of delivering a great speech.”

Public Speaking Training and Practice

Practice is key to overcoming public speaking anxiety. With each presentation or speech, individuals gain experience and confidence. Enrolling in public speaking courses, attending workshops, or participating in speaking clubs like Toastmasters can provide a supportive environment for practice and skill development.

Real-Life Testimonials

Hearing stories and testimonials from individuals who have successfully conquered their public speaking anxiety can be inspiring. Many people have faced this fear head-on and emerged as confident and effective speakers. Understanding their journeys and the strategies that worked for them can offer valuable insights and motivation.

Technology and Virtual Public Speaking

In today’s digital age, technology plays a significant role in public speaking. Virtual presentations, webinars, and online meetings have become commonplace. While they present unique challenges, they also offer opportunities for individuals to become more comfortable with public speaking in a virtual context.

Technology can be harnessed to facilitate practice and preparation. Recording practice speeches and reviewing them can help individuals identify areas for improvement and build confidence.

Public speaking anxiety is a common fear that affects individuals from all walks of life. It stems from psychological, physiological, situational, and social factors, and its impact can be significant. However, understanding the root causes of public speaking anxiety is the first step toward overcoming it.

Coping strategies such as visualization, positive affirmations, practice, and exposure to virtual public speaking can empower individuals to manage their anxiety and develop confidence in their speaking abilities. By acknowledging and addressing this fear, individuals can unlock their potential to communicate effectively and confidently in any public speaking situation. Public speaking is not merely a skill; it is a valuable asset that can open doors to personal and professional growth. With determination and the right strategies, anyone can become a proficient and confident public speaker, no matter the audience or the setting.

Just as individuals seek support and guidance in overcoming public speaking anxiety, students pursuing academic excellence often seek research proposal help to navigate the challenges of crafting compelling research proposals. Like conquering public speaking anxiety, seeking assistance and guidance can be a valuable step toward achieving success in the academic realm.

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What methods can you use to Control Speech Anxiety? 15 Effective Fear of Public Speaking Coping Methods

When you’re giving a speech in front of a large audience, your entire body tenses up. Your palms get sweaty and your heart begins to race. But, what methods can you use to control speech anxiety (glossophobia)? What should have been an easy task suddenly feels like the hardest thing you’ve ever done.

Fear of public speaking is commonly regarded as one of the most universal fears among human beings. In fact, surveys indicate that most people would rather be stuck in an elevator or get immunized than give a speech!

Even the thought of speaking in front of other people can create a feeling of panic and dread for many. However, this doesn’t need to be the case for you. There are plenty of ways to overcome your fear and become comfortable giving speeches when necessary.

Ways of managing public speaking anxiety

Before the speech.

Practicing time and time again is the best way to prepare for a speech. Everyone has their own strengths and weaknesses when it comes to public speaking. When you practice, you can identify your weaknesses and work on improving them.

Finally, select a topic of interest to you – one that excites and motivates you. If you find what you are talking about interesting, it will be more likely for your audience to be interested as well!

Breathing Exercises

One way you can manage your anxiety before giving a speech is by practicing deep breathing exercises. Deep breathing slows your heart rate and helps you relax.

Breathing exercises also provide oxygen to your brain, which can help you concentrate on what you are going to say next.

Physical Activities

For example, dancing, doing yoga, or running are all good options. If you find it difficult to get out of bed in the morning, try jumping up and down for a minute or two before starting your day. Your heart rate will rise and you’ll start to feel more awake and energized.

Furthermore, if it’s just too cold outside or if you’re too tired to go for a run, try getting up and doing some push-ups or sit-ups instead. These types of activities will make you feel more accomplished while also distracting your mind from dwelling on the speech that’s coming up soon.

Develop a Script and Practice Your Speech Out Loud

One of the best ways to get over your fear of public speaking is to create a script for yourself and practice giving your speech out loud as much as possible. When you speak on the fly, you may find yourself forgetting what you want to say or feeling like you are constantly insecure about what to say next.

Developing a script beforehand will help take this level of pressure off of you and allow you to focus on delivering your message in a confident manner. Practicing your speech out loud can also be an effective technique for banishing nerves before your big day.

Focus on your content and not the audience

If you find yourself feeling nervous about giving a speech at work or school, remember to focus on your content and not the audience. When you think about why you’re giving the speech, then your mind will focus on what you want to convey.

Visualization

Visualization might sound like a good idea, but it takes a lot of practice to master. You must practice at least once a day for 15 minutes, and do this every day for six weeks. The more you practice, the easier it will be to find success during your speech.

Another thing you can do is talk out loud to yourself as if you were speaking in front of people. This exercise enables you to get used to how it would feel if you were actually presenting live and practicing being in front of an audience without being judged or scrutinized by anyone.

Take the Stage By Surprise

One of the most effective methods for dealing with speech anxiety is to simply go ahead and do it. Even if you’re not entirely prepared, it’s better to just take the stage by surprise. You can even practice beforehand so that you know what to expect.

Find your happy place

Then, when giving the speech, you can imagine yourself in that happy place.

Confidence is one of the most important factors when it comes to speaking in public. A confident speaker will usually have less anxiety than someone who is fearful of speaking in front of others. Pay attention to how other people give speeches for ideas on how to sound more confident when giving speeches yourself.

Cognitive Behavioural Therapy (CBT)

In reality, there are many different opinions out there and people are far too busy with their own thoughts and worries to think about yours at all. Cognitive behavior therapists will teach you how to better manage your thoughts which will help reduce your anxiety before giving a speech. They do this by teaching you skills like deep breathing, muscle relaxation, positive self-talk, and more!

Hiring a professional coach or trainer

Know your audience.

Any great presentation requires you to keep your audience engaged. Thus, you need to know your audience so that you can conquer the speaking  anxiety that resides within you. The anxiety is often made worse by the interaction where you can not connect with the audience.

Challenge negative thinking/ specific worries

Don’t fear a moment of silence.

The first step is to simply give your speech. The more you speak in public, the more comfortable you’ll be speaking in public. Giving a speech is not going to hurt you and will only get easier with time. Just remember that silence can also make people uncomfortable, so don’t fear it!

Get organized

Know your material well enough, strategies to reduce anxiety during the speech, what is speech anxiety (glossophobia).

Speech anxiety can range from mild to severe and can impact people of all ages and backgrounds. Anxiety can also be triggered by someone else’s speech, and also watching a video of yourself speaking or listening to a recording of your voice.

What causes speech anxiety (Glossophobia)?

Symptoms of speech anxiety.

For some people, they may only experience a small amount of anxiety, while others have extreme symptoms that affect their ability to speak.

What are the three types of speech anxiety?

How common is speech anxiety.

For some people, they may even be unable to make the speech at all or become incoherent when giving the speech. This is because anxiety triggers stress hormones making it hard to concentrate and even think.

How do I know if I’m speaking too fast?

What should i do when i start feeling anxious while giving my speech.

Nerves are normal! In fact, many people experience butterflies in their stomach before giving a speech–which can actually be beneficial. This type of physiological response is often referred to as a “fight-or-flight” response: when our bodies prepare for stressful situations by releasing adrenaline into our system. Feelings of anxiety are nothing more than heightened emotions, so it’s important not to fight against them but instead lean into the fear and ride the wave of anticipation that precedes most speeches.

What should I do if anxiety turns into panic?

Dr. david barlow, you might also like, why do i have anxiety in the morning: causes, symptoms & treatment explained, symptoms, causes and treatment for anxiety chest pain: how long does anxiety chest pain / tightness last, foods to avoid when taking carvedilol (coreg): beta-blocker for high blood pressure or anxiety.

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Nervous about making a speech? Life Kit can help

Nervous about making a speech life kit can help..

It can be anxiety-inducing to deliver a speech in front of an audience. NPR's Life Kit talks with a speechwriter and a speech coach to get their best tips for public speaking.

Copyright © 2024 NPR. All rights reserved. Visit our website terms of use and permissions pages at www.npr.org for further information.

NPR transcripts are created on a rush deadline by an NPR contractor. This text may not be in its final form and may be updated or revised in the future. Accuracy and availability may vary. The authoritative record of NPR’s programming is the audio record.

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Resource 8: How to Cope with Public Speaking Anxiety

How to cope with public speaking anxiety.

Coping with public speaking anxiety is part emotional and part preparation. Of course, feeling completely “ready” to speak can go a long way to feeling less anxious. Knowing what you are going to say and feeling confident about the flow of ideas helps you stay focused on the point of your message and less on what might go wrong.

At the same time, you cannot ignore the emotions you feel, even when they are negative and filled with self-doubt. Resetting expectations and embracing the possibility that the experience might not go perfectly is an essential piece of coping with anxiety. Remind yourself that the goal is not to say everything exactly right; instead, the goal should be to express yourself authentically and connect to your audience. Ask yourself: “Was I able to be myself?” “Did I clearly communicate something important?” “Did I connect to the audience?” If your answer is yes to all of these questions, try to let go of anything that did not go exactly to plan.

Create self-affirmation statements.

Internalize go-to statements that remind you that your message is important and your audience needs to hear what you have to say.

Prepare a strong outline.

Feeling more prepared with your content helps and ensures that you connect to what your audience needs to hear.

Warm-up out loud.

Even if you are running out of time or feel uncomfortable talking to yourself, warm-ups can help avoid stuttering, rambling, mistakes, or poor vocal technique.

Practice internalizing your message.

Figure out opportunities to talk about your message or ideas as many different times and ways as possible, so you don’t have to think so hard about what to say.

Nervous about making a speech? Life Kit can help

SCOTT DETROW, HOST:

At some point in your life, you will probably speak in public. You know, give a toast at a wedding, share your opinion at a town hall meeting, maybe host a radio show. And whether that idea fills you with excitement or dread, Life Kit has some tips on how to improve your public speaking. Here's Kyle Norris.

KYLE NORRIS, BYLINE: The goal of public speaking is to feel comfortable, speak like yourself and be present so you can connect with your audience. That's what Lauren Dominguez Chan says. She's a speechwriter who worked with U.S. Surgeon General Dr. Vivek Murthy during the early years of the pandemic. Dominguez Chan says, when you're going to talk in front of people, first figure out your core message by asking yourself...

LAUREN DOMINGUEZ CHAN: If my audience could only walk out of this room with one thing, what would that one thing be?

NORRIS: She says your core message could be a feeling, like wanting your audience to feel appreciated, or a call to action, like inspiring people to make art. Then brainstorm a bunch of vivid stories that relate to your core message, and make sure those stories engage the senses - think sight, sound, smell, taste and touch.

DOMINGUEZ CHAN: People remember these stories and images, and it's OK to have, like, way more than you can possibly include at first, just so you have material to choose from.

NORRIS: Once you begin writing, remember to write for the ear. That means write the way you talk with your friends. Dominguez Chan says short, simple words and short, simple sentences are the way to go to help make your presentation clear and easy to understand. With those stories in mind, Dominguez Chan then makes an outline which she likes to think of as a roadmap.

DOMINGUEZ CHAN: For yourself and for the audience, where the main points are like big landmarks, and then the stories and the details will make it vivid and textured. And you can sort of figure out how all of these things fit together.

NORRIS: As for how you prepare your speech, Dominguez Chan says no hard and fast rules. Whether you write your speech word for word and read it from the page or from a screen, memorize it or use bullet points on 3 by 5 cards, find a system that works for you. Finally, practice your speech in the mirror in front of a supportive person or at a place like a Toastmasters International club.

UNIDENTIFIED PERSON: I did note that we began one minute late, but that's OK. We can make that up.

NORRIS: Like at this meeting in Blaine, Wash., where they time everything down to the minute. Here tonight is Rachel Ohman (ph), who has grappled with the lifelong fear of public speaking.

RACHEL OHMAN: And it's gotten to the point where it's crept into even just talking to people that I don't know well one-on-one.

NORRIS: One way Ohman addresses her fear at these meetings is by improvising speeches on impromptu topics, like the coldest I've ever been.

OHMAN: My brother and I had to walk a mile in 60-below weather.

NORRIS: I mean, here Ohman is going from feeling terrified to now winging it in front of a dozen people.

OHMAN: I thought I had frostbite, and I was so mad when I got home. But that was definitely the coldest that I've ever felt.

NORRIS: At Toastmasters, the other members give you feedback about your overall presentation, your grammar and how many times you use filler words like um. Ohman says that aspect of focusing on the filler words she uses and trying to weed them out has helped her feel less nervous. Lauren Dominguez Chan says the point of all this preparation is to set yourself up for success, not perfection. She says, if you do stumble or lose your place during your speech, take a beat and take a breath. For NPR News, I'm Kyle Norris.

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DETROW: For more tips and life hacks, you can go to npr.org/lifekit. Transcript provided by NPR, Copyright NPR.

NPR transcripts are created on a rush deadline by an NPR contractor. This text may not be in its final form and may be updated or revised in the future. Accuracy and availability may vary. The authoritative record of NPR’s programming is the audio record.

• Anxiety Guide
• Help & Advice

Social Anxiety

How anxiety can affect speech patterns.

• Anxiety is overwhelming, and it is not surprising that it affects speech.
• We identify at least 5 different examples of how anxiety affects speech.
• Speech typically requires focus and concentration, two things anxiety affects.
• Some types of anxiety are directly related to anxiety while speaking.
• Some public speaking techniques can also help with anxiety-related speech problems, but addressing anxiety itself will still be most important.

Fact Checked

Micah Abraham, BSc

Last updated March 1, 2021

In many ways, anxiety is an overwhelming condition. It overwhelms your senses, it overwhelms your thoughts, and it overwhelms your body. That's why it should come as little surprise to anyone that is suffering from anxiety that it can affect your speech patterns as well.

Anxiety is often apparent in your voice, which is why people can sometimes tell when you're feeling nervous. In this article, we explore some of the ways that anxiety affects speech patterns and what you can do to stop it.

How Anxiety Affects Speech

Different forms of anxiety seem to affect speech in different ways. You should absolutely make sure that you're addressing your anxiety specifically.

Anxiety causes both physical and mental issues that can affect speech. These include:

• Shaky Voice Perhaps the most well-known speech issue is simply a shaky voice. When you're talking, it feels like your voice box is shaking along with the rest of your body (and it is). That can make it sound like it is cracking or vibrating, both of which are a sign to others that you're nervous.
• Quiet Voice Those with anxiety - especially social phobia - often find that they also have a hard time speaking up in public. This type of quietness is very common, and while not technically a speech pattern, it can make your entire voice and the way you speak sound different to others. Although many will think of this in terms of volume, talking down at your feet will also exacerbate the effect.
• Dry Throat/Loss of Voice Some people find that anxiety seems to dry out their throat, or cause them to feel as though they're losing their voice.. One possible reason is that anxiety can make acid reflux symptoms worse, and those with acid reflux do have a tendency to wake up with sore throat and a loss of voice. Anxiety also increases the activity of your nervous system; when your fight or flight response is activated your mouth will naturally produce less saliva as a natural side effect.
• Trouble Putting Thoughts to Words Not all of the speech pattern symptoms of anxiety are physical either. Some of them are mental. Anxiety can make it much harder to for you to think about the words you're going to say, which can cause you to step over yourself, forget words, replace words with incorrect words, and more. Speaking generally has to be natural to be clear, and when you overthink it's not uncommon to find the opposite effect.
• Stuttering Similarly, anxiety can create stuttering. Stuttering itself is a separate disorder that can be made worse by anxiety. But beyond that, those that are overthinking their own sentences and word choices often find they end up stuttering a considerable amount, which in turn can create this feeling of embarrassment.

These are only a few of the issues that anxiety has with speech and speech patterns. There are even those that are bilingual that find that when they have anxiety they mix up the languages. Anxiety can do some unusual things to the way you talk to others, and that means that your speech patterns are occasionally very different than you expect them to be.

Are There Ways to Overcome This Type of Anxiety Issue?

Changes in speech patterns can be embarrassing and very unusual for the person that is suffering from them. It's extremely important for you to address your anxiety if you want these speech issues to go away. Only by controlling your anxiety can you expect your ability to speak with others to improve.

That said, there are a few things that you can do now:

• Start Strong Those with anxiety have a tendency to start speaking quietly and hope that they find it easier to talk later. That rarely works. Ideally, try to start speaking loudly and confidently (even if you're faking it) from the moment you enter a room. That way you don't find yourself muttering as often or as easily.
• Look at Foreheads Some people find that looking others in the eyes causes further anxiety. Try looking at others in the forehead. To them it tends to look the same, and you won't have to deal with the stress of noticing someone's eye contact and gestures.
• Drink Water Keeping your throat hydrated and clear will reduce any unwanted sounds that may make you self-conscious. It's not necessarily a cure for your anxiety, but it will keep you from adding any extra stress that may contribute to further anxiousness.

These are some of the most basic ways to ensure that your anxiety affects your speech patterns less. But until you cure your anxiety, you're still going to overthink and have to consciously control your voice and confidence.  

Summary: Anxiety is a distracting condition, making it hard to speak. During periods of intense anxiety, adrenaline can also cause a shaky voice and panic attacks can take away the brain’s energy to talk – leading to slurs and stutters. Identifying the type of speech problem can help, but ultimately it is an anxiety issue that will need to be addressed with a long-term strategy. 

Questions? Comments?

Do you have a specific question that this article didn’t answered? Send us a message and we’ll answer it for you!

Where can I go to learn more about Jacobson’s relaxation technique and other similar methods? – Anonymous patient

You can ask your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental health professionals are knowledgeable about these techniques, though. Therapists often add their own “twist” to the technqiues. Training varies by the type of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the process. – Timothy J. Legg, PhD, CRNP

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Measuring Public Speaking Anxiety: Self-report, behavioral, and physiological

Ana gallego.

1 University of Jyväskylä, Jyväskylä, Finland

Louise McHugh

2 University College Dublin, Dublin, Ireland

Markku Penttonen

Raimo lappalainen.

Self-reports are typically used to assess public speaking anxiety. In this study, we examined whether self-report, observer report, and behavioral and physiological reactivity were associated with each other during a speech challenge task. A total of 95 university students completed a self-report measure of public speaking anxiety before and after the speech challenge. Speech duration (i.e., behavioral measure), physiological reactivity, as well as speech performance evaluated by the participants and observers were also recorded. The results suggest that self-reported public speaking anxiety predicts speech duration, as well as speech quality, as rated by the participants themselves and observers. However, the physiological measures were not associated with self-reported anxiety during the speech task. Additionally, we observed that socially anxious participants underrate their speech performance in comparison to their observers’ evaluations.

Introduction

Speaking in public is the most commonly reported fear in the general population ( Dwyer & Davidson, 2012 ; Sawyer, 2016 ). Public speaking anxiety is considered a social anxiety disorder and refers to the anxiety that an individual experiences when giving a speech or preparing to speak in front of others. In Finland, one in three students report that speaking in public is a severe problem for them ( Kunttu et al., 2017 ). In the U.S., more than 61% of university students note a fear of speaking in public ( Dwyer & Davidson, 2012 ). However, public speaking is an important skill for undergraduate students to learn and practice as they progress through their education and careers. To that end, speaking in public is a common requirement in undergraduate courses that encourages students to present their work and ideas to increase competency. For individuals who experience public speaking anxiety, speaking in public can have a negative impact on both their physical and emotional wellbeing. Public speaking anxiety symptoms can manifest in many different ways, such as bodily sensations, irrational thinking (e.g., “I’m concerned I’ll appear incompetent”), altered emotions, and avoidant behavior ( Daly et al., 1997 ).

Self-report methods are the most commonly used measure in psychology ( Paulhus & Vazire, 2009 ). This popularity is based on a number of advantages, including the method’s low cost and the opportunity to administer it in a mass testing session, where hundreds of variables can easily be collected at once. However, although some studies suggest that self-reports are adequate indexes of actual behaviors and attitudes (e.g., Corral-Verdugo & Figueredo, 1999 ), other studies suggest the opposite (e.g., Fuj et al., 1985 ). In the public speaking anxiety literature, self-reports are the most widely used tool to assess speech anxiety. Still, speech challenges (i.e., behavioral assessment task, BAT) are frequently used to assess avoidant behavior/distress tolerance in public speaking ( Beidel et al., 1989 ). Physiological measures have also commonly been used to assess physiological reactivity while giving a public speech ( Sawyer & Behnke, 1999 ). Subsequently, previous studies have explored the interrelationships among public speaking anxiety components to evaluate the validity of using different systems to assess public speaking anxiety ( Bodie, 2010 ). In contrast, in a review of the public speaking anxiety literature, Clevenger (1959) suggests that even when different measures (e.g., cognitive, physiological, and behavioral) report high reliability, these measures are not meaningfully correlated. After approximately 30 years of research, McCroskey (1984) states that self-reports, physiological arousal indicants, and observer ratings of public speaking anxiety do not measure the same thing. In sum, since Clevenger’s (1959) statement, the concern about whether these systems are related has been a major concern in the public speaking anxiety literature ( Bodie, 2010 ). Yet, the interrelationship among the different measures that assess speech anxiety is not fully understood even in the present day. Furthermore, research has demonstrated that the effectiveness of psychological interventions in the reduction of social and public speaking anxiety differs depending on the measurements used to assess it ( Allen, 1989 ; Ebrahimi et al., 2019 ). For instance, several studies have found that the effectiveness of interventions evaluated through self-reports is greater compared to that of physiological and behavioral measures ( Heimberg et al., 1990 ). Therefore, this current gap in the literature could mislead both researchers and practitioners to misidentify levels of public speaking anxiety, resulting in erroneous conclusions and interpretations.

Given the fact that different measures (self-report, behavioral, and physiological) might capture different facets or skills during a speech challenge, it is important to understand how these different measures are related to each other and speech performance. Thus, we investigated whether four components of public speaking were related to each other during a speech challenge task. These components were self-report, observer report, and behavioral and physiological reactivity. Based on the previous literature, we predicted that self-reported public speaking anxiety is unrelated to physiological measures. To the best of our knowledge, there is no previous research about the connection between speech duration and physiological measures. In addition, we predicted that the speech performances evaluated by the participants and external observers are connected to each other, but that there is a significant difference in the level of evaluation between them. We expected this result since previous studies indicate that participants with social anxiety underestimate their speech performance in comparison to external observers ( Rapee & Lim, 1992 ).

Participants

The participants ( n  = 106) were university students recruited from the Department of Education and the Language Centre at the University of Jyväskylä. These students were recruited from introductory courses that aimed to improve communication skills. At the start of each course, the students received the following information: “The study is related to public speaking and communication skills. You will have the possibility to give a speech in front of a camera; meanwhile, your physiological reactivity will be recorded. In addition, you will fill in some psychological questionnaires. For this, you will not need to prepare anything beforehand.” After this, the courses’ principal teacher sent the students an online scheduling tool through which they could voluntarily sign up for the experiment. All participants were undergraduate students. For ethical reasons, we conducted the experiment with all the students that signed up. However, we excluded from the analyses participants who were taking psychogenic medication or did not fill in their personal information ( n  = 11). This resulted in a final sample of 95 participants (53% female). Their ages ranged from 20 to 46 ( M  = 24.61, SD  = 4.77), and the amount of years they had been studying at the university ranged from 1 to 8 ( M  = 2.61, SD  = 1.42).

The experiment was conducted individually at the Department of Psychology. In the experiment room, an individual participant sat in a chair in front of a video camera situated at eye level. Behind the camera was a 65-inch TV screen, and behind the participant there was an amplifier (BrainVision QuickAm with 32 EEG and 8 physiological channels) to record electrodermal and electrocardiogram activity. Next to the participant were the self-report questionnaires and a pen. The researcher was in an adjacent room equipped with two computers and a laptop. One of the computers was used to play the audio-recorded instructions, the other computer managed the BrainVision recorder program, and the laptop was used to play a video-recorded audience on the TV screen in front of the participant. To monitor the participants and communicate with them, there was a 23” TV screen and microphone connected to a speaker in the participant room.

The experiment consisted of six phases. First, the participants were asked to fill in their informed consent and background/personal information. Second, they completed the self-report questionnaires (for more information, see the Measures section). In addition, the recording of physiological activity (heart rate and electrodermal activity) started at this phase and continued during the following phases. Third, the participants were asked neutral questions to use as a baseline for their physiological measurements. Fourth, as a behavioral task, the participants were instructed to give an impromptu 10-minute speech about themselves, including their strengths and weaknesses, in front of the camera and video-recorded audience. Fifth, before beginning to talk, the participants were allowed 3 minutes to plan their speech. Sixth, the participants gave their speeches ( Figure 1 ). The termination of the speech task before the end of the 10-minute period was assessed as avoidance behavior and the total amount of time (speech duration) that they spoke as distress tolerance ( England et al., 2012 ; Gallego et al., 2020 ).

Procedure timeline.

Note . PRCA-PS = self-reported public speaking; SCRs = skin conductance responses; RMSSD = heart-rate variability-root mean square of successive RR interval differences; SPS-SR = self-perceived speech performance; SPS-OR = others-perceived speech performance.

Self-report measures

Personal report of communication apprehension, public speaking subscale (prca-ps).

This subscale includes six items (e.g., “My thoughts become confused and jumbled when I am giving a speech”). Each item is graded on a 5-point Likert scale from 1 ( strongly agree ) to 5 ( strongly disagree ). Lower scores indicate less apprehension about speaking in public. Scores can range from 6 to 30. Moderate levels of anxiety toward speaking in public range from 13.75 to 20.75, and high levels oscillate from 20.75 to 30. The validity and reliability of this scale are well known. In a previous study, the subscale’s Cronbach’s alpha shows an excellent reliability for all items ( McCroskey et al., 1985 ). In the present study, the PRCA-PS demonstrated good internal consistency (Cronbach’s alpha = .85; McCroskey, 1982 ).

Social Performance Scale Self-Reported Version (SPS-SR)

After the speech challenge, the participants assessed their perceived speech performance through the self-reported version of the SPS. This scale includes 17 items rated on a 5-point scale from 0 ( not at all ) to 4 ( very much ). Final scores range from 0 to 68, with greater scores indicating a higher-quality perceived performance. The scale’s validity and reliability have been proven in previous research ( Rapee & Lim, 1992 ; Tutino et al., 2020 ). In this study, the internal consistency was .88 (Cronbach’s alpha; Rapee & Lim, 1992 ) .

Visual Analog Scales (VAS)

In this study, the students answered the following question: “How uncomfortable do you feel to give the speech?” The participants were instructed to indicate how they felt by placing an X on a printed line that ranged from 0 ( not uncomfortable at all ) to 10 ( extremely uncomfortable ). According to Boonstra et al. (2014) , a score ≤3.8 indicates mild symptoms, between 3.9 and 5.7 moderate, and scores ≥5.8 severe.

Observers’ evaluation

Social performance scale other-reported version (sps-or).

After the experiment, independent raters evaluated the video-recorded speeches. The SPS-OR was used to assess speech performance as perceived by these external evaluators. The scale consists of 17 items that gauge performance features (e.g., voice clarity, fidgeting). Each item is rated on a 5-point Likert scale. Scores can range from 0 to 68, with higher numbers indicating a better performance. Research has shown that the SPS-OR’s rating is valid and reliable ( Rapee & Lim, 1992 ; Tutino et al., 2020 ).

Two independent evaluators rated each video speech. During the training phase, an expert from the Language Centre of the University of Jyväskylä trained the observers to assess the speakers’ performances. The expert and observers examined the SPS-OR together to have a common consensus on the items’ meaning. The expert and observers also evaluated a video sample together to reach agreement on the evaluation criteria. After that, the observers evaluated another video sample to check the ratings’ consistency. The videos used during the training phase were selected from the piloting period of this study and were not included in this study’s analyses (i.e., the videos were only used for training purposes). The videos included in the results of this study lasted a maximum of 10 minutes. However, due to limited resources, all videos were edited to 2 minutes. We selected the first 2 minutes of each speech for two reasons. First, there was a large variation in how long the participants gave their speeches, and all the participants talked for at least 2 minutes. Therefore, that was the period with the most reliable data. Second, research has identified four characteristics or phases during public speaking events: (1) anticipation—pre-speech, (2) confrontation—the first speaking minute, (3) adaptation—the last speaking minute, and (4) release—time between the end of the speech and 1 minute post-speech ( Behnke & Carlile, 1971 ; Carlile et al., 1977 ). Both of these reasons resulted in our decision to only include the confrontation phase. After the training phase was successfully completed, the rating phase took place. The video ratings were conducted in eight rounds, and the observers reviewed the reliability of the ratings on a rounds basis. In the first 7 rounds, each reviewer rated 10 videos, 6 of which were the same to calculate reliability. In between rounds, there was a practice evaluation to help maintain reliability. During these practice evaluations, the observers independently examined the same samples and then discussed their interpretations together. The evaluations done in the practice evaluation phase were not included in the results. The Cronbach’s alpha for the two observers was 0.96.

Behavioral measures

Speech challenge.

The participants were requested to give an impromptu speech: “I would like to invite you to give a 10-minute speech about yourself, your strengths, and weaknesses. I hope that you can speak for as long as possible. I will let you know when the time is up. If you decide to end your speech earlier, please say out loud, ‘I want to stop.’ Try to continue the speech if you can, even if you’re not sure what you would say next. You can stop if necessary if you are anxious and you cannot continue. Now you have 3 minutes to think about what you want to say in your speech. If you want, you can write down what you want to say.” The length of the speech provided a behavioral measure of avoidance/distress tolerance. The maximum duration for the speech was 10 minutes. Prior research proposes that ending a speech prematurely can be interpreted as an attempt to escape the anxiety that arises when speaking in front of others ( England et al., 2012 ; Gallego et al., 2020 ). Accordingly, speech duration represented a behavioral measure of distress tolerance.

Physiological measures

Electrodermal activity (EDA) was measured with two skin-conductance electrodes (Ag/AgCl, EL 507, BioPac Systems) positioned on the participants’ non-dominant palm, one placed beneath the thumb and the other under the fourth and fifth digits. The participants were asked to hold that hand on the chair’s armrest without moving it. Skin conductivity was registered using a galvanic skin response module (Brain Products) that determined conductivity by directing a 0.5 V voltage between the electrodes and measuring the conductivity changes with a direct current (DC) amplifier. Skin conductance was recorded in DC mode using a BrainVision QuickAmp. The signal was low-pass filtered at 400 Hz and sampled at 1,000 Hz using the BrainVision Recorder 1.20.0801 program.

Electrocardiograms were registered using three electrodes (Ag/AgCl, Ambu Neuroline 710). One of the electrodes was situated on the left shoulder, another electrode was placed beneath the clavicle on the right side, and the last electrode was placed on the left side above the bottom ribs, forming a triangle encompassing the heart. The signal was high-pass filtered at 0.5 Hz, low-pass filtered at 400 Hz, and sampled at 1,000 Hz using the QuickAmp and Recorder program.

Data analysis plan

EDA was analyzed with MATLAB R2014a using Ledalab V3.4.9 ( Benedek & Kaernbach, 2010 ). In this regard, rapid changes in EDA (skin conductance responses, SCRs) were separated from slowly varying activity (skin conductance level, SCL). Subsequently, the mean SCR values were computed for every phase of interest, depicting sympathetic nervous system activation. Heart-rate variability (HRV) was assessed from an electrocardiogram with Kubios HRV Premium programs ( www.kubios.com ). At first, the programs expunged automatically possible artifacts and counted successive interbeat intervals (RR intervals). The HRV index used in this study was the square root of the mean squared differences between successive RR intervals (RMSSD). The HRV index was computed for each phase of interest.

For the statistical analyses, both RMSSD and SCRs were normalized with a 2-minute baseline phase. In this phase, the participants were asked basic questions (e.g., “What is your name?”; “Where were you born?”; “Where are you from?”; and “What is your favorite season of the year?”). Changes in physiology during the speech were calculated by computing relative changes from the baseline using the following formula: (speech–speech baseline)/speech baseline (as a percentage). The analyses were conducted with these normalized variables to give consideration to the individual variation in physiological reactivity. All statistical analyses were performed using IBM SPSS Statistics 24. The correlations between the variables were investigated using the Pearson correlation test. A small correlation ranged from r  = 0.10 to 0.30, a moderate correlation from r  = 0.31 to 0.50, and a high correlation from r  = 0.51 to 1 ( Cohen, 1992 ).

In relation to how anxious the participants felt giving the impromptu speech, 57% reported high levels of anxiety, 20% moderate levels, and 22% lower levels (VAS). Regarding level of public speaking anxiety, in this study, 50% of the participants recorded having high anxiety, 42% moderate anxiety, and only 9% low anxiety. In the present study, the maximum speech length was 10 minutes, and the mean time that the participants used for the speech was 7.45 minutes ( SD  = 2.53; Table 1 ). The results of our study show that higher levels of self-reported public speaking anxiety (PRCA-PS) correlate with shorter speech duration (i.e., behavioral task of public speaking distress tolerance). This correlation is moderate ( r  = −.31, p  < .01, n  = 95). According to the results, there is no correlation between self-reported public speaking anxiety (PRCA-PS) and SCRs ( r  = .16, n  = 92) or HRV (RMSSD; r  = .05, n  = 93). However, higher levels of self-reported public speaking anxiety moderately correlate with poor self-perceived speech performance (SPS-SR; r  = −.42, p  < .01, n  = 95). Higher levels of self-reported public speaking anxiety also moderately correlate with poorer speech performance as perceived by external observers (SPS-OR; r  = −.40, p  < .05, n  = 95). These results are summarized in Table 2 and Figure 2 . In addition, the results show that there is a positive correlation between self- and others-perceived speech performance ( r  = .60, p  < .01, n  = 95), indicating that the better quality in speech performance evaluated by oneself, the better others might evaluate it. Nevertheless, a t-test identified a significant difference between self-perceived speech performance and speech performance as rated by external observers ( p  < .01), favoring the latter (self-performance M  = 38.58, SD  = 9.55, N  = 103; others-performance M  = 56.28, SD  = 7.30, N  = 43; Table 3 ). In relation to public speaking distress tolerance (i.e., speech duration), the data depicts that higher levels of distress tolerance correlate with lower levels of skin conductance activation ( r  = −23, p  < .005, n  = 95). Yet, there is no correlation with HRV ( r  = 0.02, n  = 95). Furthermore, there is no correlation between speech duration and speech performance as evaluated by the participant, nor with speech performance as evaluated by observers.

Descriptive Statistics.

Note. PRCA-PS = public speaking anxiety; RMSSD = heart-rate variability-root mean square of successive RR interval differences; SCRs = skin conductance responses; VAS1 = how uncomfortable does it make you feel to give the speech?; SPS-SR = self-perceived speech performance; SPS-OR = others-perceived speech performance.

Correlations.

Note . PRCA-PS = public speaking anxiety; RMSSD = heart-rate variability-root mean square of successive RR interval differences; SCRs = skin conductance; SPS-SR = self-perceived speech performance; SPS-OR = others-perceived speech performance; VAS1 = how uncomfortable does it make you feel to give the speech?

Note . PRCA-PS = self-reported public speaking anxiety; SCRs = skin conductance responses; RMSSD = heart-beating-square root of the mean squared differences between RR intervals; SPS-OR = observer-evaluation of speech performance; SPS-SR = self-evaluation of speech performance; speech duration = public speaking distress tolerance.

Mean Score of Self- and Observers Ratings on Global and Specific Items on Public Speaking Performance.

Note . SPS-SR = self-perceived speech performance; SPS-OR = others-perceived speech performance.

The present study aimed to examine the relationship between self-reported public speaking anxiety, a behavioral assessment of public speaking distress tolerance (i.e., speech duration), physiological reactivity during a speech challenge, and the quality of the speech as evaluated by both the participants and observers. The results depicted a negative and moderate correlation between speech duration and self-reported public speaking anxiety, suggesting that students who report high levels of public speaking anxiety also give shorter presentations. This may be indicative of an avoidance strategy. In line with this postulate, previous studies empirically demonstrate that individuals with higher levels of experiential avoidance have lower distress tolerance ( Feldner et al., 2006 ; Zettle et al., 2005 ). Thus, our study indicates that self-reported public speaking anxiety can predict actual avoidance behavior.

The present results also showed no correlation between self-reported public speaking anxiety and physiological arousal as measured during the speech challenge. Thus, the current data indicates that physiological reactivity during presentations is unrelated to experiences or self-reported level of public speaking anxiety. These observations are in line with Schachter and Singer (1962) . They argue that high physiological arousal creates urges to understand and label the activity of the sympathetic nervous system. The label that an individual chooses depends on situational cues “as interpreted by previous experiences” ( Schachter & Singer, 1962 ). Therefore, the researchers suggested hat an emotion is not fully explained by physiological arousal or cognitive perception alone, but the coaction of both. According to Behnke and Beatty (1981) , public speaking anxiety can be understood, in part, as the predisposition to label the physiological arousal that arises when speaking in front of others as anxiety. Yet, for speakers for whom anxiety is not an appropriate label, they might understand physiological arousal as “exhilaration” or “facilitative energy,” the consequence of which being that they might not report high levels of public speaking anxiety. More recently, in the theory of constructed emotions, Barrett (2006) postulates that purely physical sensations in the body do not have objective meaning. For instance, a change in heart rate is not objectively or necessarily an emotion. As a result, the effectiveness of using solely physiological reactivity measures to detect indexes of public speaking anxiety is called into question. Our study, as well as others, have been unable to identify clear unique physiological correlates to self-reported public speaking anxiety. However, if physiological measures are used in conjunction with self-reported measures of the speech anxiety trait, they might account for a high proportion of the total variance of anxious arousal (i.e., panic during a speech; Finn et al., 2009 ). Furthermore, meta-analyses by Allen (1989) and Ebrahimi et al. (2019) indicate that research on the effectiveness of physiological measures has demonstrated a small effect on public speaking anxiety treatment and favors the use of self-reported measures. Still, other studies have detected treatment effects in the form of reduced levels of physiological reactions, even when reductions in self-reported levels do not occur ( Kircanski et al., 2012 ; Niles et al., 2015 ). Further research is needed to clarify these mixed findings.

Moreover, the distress tolerance task (speech duration) correlated with skin conductance but not heart rate. According to Barry and Sokolov (1993) , arousal is more closely expressed through increases in SCL (sweating) than cardiac acceleration. This could provide an explanation of why skin conductance in the current study related to the behavioral measure of public speaking distress tolerance but not to self-reported public speaking anxiety. Additionally, it is important to note that both speech duration and SCL are objective measures independent from the participants’ subjective experiences. Furthermore, the results of this study indicated that high levels of self-reported public speaking anxiety are associated with low-quality speech performance as evaluated by both the participants themselves and external observers. In line with this finding, previous studies have demonstrated that visualization techniques (i.e., imagining giving a speech) are effective in enhancing performance, as well as reducing public speaking anxiety ( Ayres & Hopf, 1992 ). Therefore, it can be hypothesized that using techniques meant to enhance speech performance might reduce self-perceived speech anxiety as a collateral effect.

Additionally, the results revealed a highly significant correlation between the quality of the speech performance as rated by the participants themselves and the external observers, indicating that speeches evaluated as better by the observers were also evaluated as better by the speakers themselves and vice versa. The study Daly et al. (1989) reports similar results. However, our results also showed a significant difference between the participants’ and observers’ speech performance perceptions. This indicates that even when the speaker and external observers evaluated the speech performance as high, there was still a significant discrepancy between how skillful the speaker thought the speech was in comparison to the external evaluators. This indicates that the speakers underrated their speech performances in comparison to how the external observers evaluated their speeches. In line with this finding, Rapee and Lim (1992) report that socially anxious individuals show a greater discrepancy than normal controls between their speaking performance self-reports and observers’ ratings. This discrepancy between the speaker’s rating and that of the observers is larger for high-trait anxious speakers, as they rate their own performance more harshly then trained observers ( Rapee & Lim, 1992 ).

There were a number of limitations to the current study. First, its design is correlational, and the results are thus based on the relationships between variables. Further research is needed to identify the exact causal nature of these relationships. Another limitation comes from the generalization of these results to a broader population. The current study was conducted with university students; as such, these findings are not directly transferable to clinical groups. Even so, this segment of the population was selected in view of the high rates of public speaking anxiety among undergraduate university students. Furthermore, in relation to the scales, only one questionnaire was used to assess self-reported public speaking anxiety. Still, the PRCA-PS is a well-documented and broadly used scale that has shown good psychometric properties. Additionally, physiological activity was only measured via HRV and EDA, which limits our conclusions on physiological reactivity. Future research could implement additional physiological measures, such as muscle activity, respiration, or neuroendocrine responses (i.e., cortisol levels). Moreover, although the current sample included a portion of students with severe/extreme levels of anxiety to give the requested impromptu speech, it is possible that many extremely anxious students did not volunteer for this study due to the nature of the topic. Consequently, the results could differ if a larger proportion of extremely anxious students is included. Accordingly, further studies are needed to clarify this issue.

In summary, the present study has a number of implications. First, according to our results as well as previous findings in the literature, it is not advisable to rely solely on physiological reactivity measures to assess public speaking anxiety. Arousal is not necessarily the same as anxiety ( McCroskey, 1984 ). Therefore, physiological measures do not have sufficient face validity as indicators of public speaking anxiety to merit attention from researchers and practitioners concerned with this construct. On the other hand, many self-report measures in the public speaking anxiety literature have demonstrated both good reliability and validity. As stated by McCroskey (1984) , self-report measurements with good psychometric properties, when utilized for legitimate purposes, can be invaluable to practitioners and researchers assessing public speaking anxiety. Using self-report measurements with poor psychometric properties, or such measures when other instruments could be more suitable, is therefore bad praxis that practitioners and researchers should avoid ( McCroskey, 1984 ). Second, skin conductance reactivity is related to distress tolerance/avoidance. Thus, it can be hypothesized that increasing levels of distress tolerance and decreasing avoidance result in less physiological reactivity in anxiety-provoking situations (and vice versa). Third, since lower levels of self-reported public speaking anxiety are related to better-quality speech performance, it could be expected that decreasing levels of self-reported public speaking anxiety might result in increased speech performance quality. To conclude, our data proposes that self-reported public speaking anxiety predicts both avoidance behavior (speech duration) and speech performance, but it does not predict physiological reactivity while presenting.

Author Biographies

Ana Gallego is a doctoral candidate at the Department of Psychology, University of Jyväskylä, Finland. Her research is focused on the area of Contextual Behavioral Science. In 2018, she received a Junior Investigator Poster Award by the Association for Contextual Behavioral Science.

Louise McHugh is a professor in the School of Psychology at University College Dublin, Ireland. Her research is in the area of Contextual Behavioral Science and she has published over 80 papers in the area. She is a fellow for the Association for Contextual Behavioral Science since 2014.

Markku Penttonen is an adjunct professor in the Department of Psychology, University of Jyväskylä, Finland. His work is focused on the role of autonomic nervous system in emotion, motivation and interaction in psychotherapy and in adolescence achievement situations.

Raimo Lappalainen , is a professor in the Department of Psychology, University of Jyväskylä, Finland. A licensed psychologist and psychotherapist. He has acted as the head and vice-head of the Department of Psychology, and vice-dean for Faculty of Education and Psychology.

Declaration of Conflicting Interests: The author(s) declared no potential conflicts of interest with respect to the research, authorship, and/or publication of this article.

Funding: The author(s) disclosed receipt of the following financial support for the research, authorship, and/or publication of this article: Ana Gallego has gotten funding for conducting this research project from the Student Life, which is a unit from the University of Jyväskylä, Finland.

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The mental health effects of racism are vast. The inability for communities of color to access mental health resources creates a barrier to the path of treatment and recovery. Lack of resources coupled with distrust of the medical field due to past transgressions towards African-Americans, in particular, and the stigma associated with mental health treatment in communities of color create a perfect storm for untreated intergenerational mental health illness. 

Growth and Change

Columbia University Irving Medical Center and other institutions around the country have acknowledged the historical systemic racism that exists and are committed to making change. As part of CopeColumbia’s commitment to promoting the health and well-being of our entire community, we encourage peer-supported open dialogue around mental health challenges that include racial disparities. Our efforts aim to enhance resilience and coping amongst peers while promoting healing, growth, and avenues for change. 

Additional Resources

• David Williams on the Ezra Klein Podcast regarding Social Determinants of Health
• Unequal Care: Mental Health and Black Americans
• The Mental Health Effects of COVID-19 on Communities of Color
• 1  Gross, C.P., Essien, U.R., Pasha, S.  et al.  Racial and Ethnic Disparities in Population-Level Covid-19 Mortality.   J GEN INTERN MED  (2020)
• 2   Price-Haywood, E.G., Burnton, J., Fort, D. et al . Hospitalization and Mortality among Black Patients and White Patients with Covid-19.   NEJM (2020)