How to overcome your fear of public speaking

Sweaty palms and knocking knees. Whirring thoughts and a mouth as dry as the Sahara Desert. Ringing any bells?

For some, a fear of public speaking can really hold them back in life. However afraid you are, you can get better. Much better. It is absolutely possible to move from feeling so anxious you'd turn down an opportunity, to feeling, well, just fine! Or even enjoying it!

I have seen people make that switch so many times. People who had been so afraid they had turned down promotions or been frozen to the spot. Just three to four sessions are often enough to make a significant and lasting difference.

What's the secret?

We are all individuals and so too are the causes of our anxieties. If possible, it's always best to get professional help if you want speedy results. A professional will be able to see what needs changing and quickly identify how to enable you to do this.

There are definitely a few things you can do to help yourself though.

Breathe in a relaxed manner

As soon as you allow yourself to breathe in a low, relaxed manner, your mind begins to calm and that has a positive effect on your physicality too.

Notice how you are talking to yourself

Saying negative or unhelpful things to yourself will encourage negative emotions and stress. Stop beating yourself up and focus instead on calm, practical and positive thoughts.

Get a good strategy together

If every time you think about public speaking you push it aside and don't do anything, this won't help you overcome your fear or prepare for a presentation. It will simply leave you underprepared and continue the cycle of anxiety.

Notice instead what you find helpful. What happens when things go well? Put those positive behaviours into action instead.

You can learn to enjoy it

Remember, our voice is a physical thing that is affected by our thoughts and emotions, so we need to tackle it on a practical level as well as how we feel.

A fear of standing up and speaking isn't like a typical phobia, so it can't always be treated in the same way. It isn't irrational; it's perfectly normal.

What we need to learn to do is channel all of that adrenaline into helpful thoughts and behaviours, undo outdated associations we have built up and find a freer, easier way of doing things.

There are many ways you can help yourself, whether that's joining a group, attending a course or finding a trained voice coach. There are also lots of resources available online.

One thing I am certain of, though, is that you can feel better than you do now. The first step is deciding to do something about it and acting on it.

Be brave. It's far easier to tackle a fear of public speaking than it is to live with it!