Overcoming Fear of Public Speaking: 6 Strategies to Get Over It

Fear of public speaking—called glossophobia—can be quite overwhelming for professionals. Anxiety, nervousness, and brain freeze are some common symptoms that come with it, often leading to other issues. 

“For professionals who need to handle meetings or presentations at work, the fear of public speaking can be debilitating and affect their career advancement,” says  Psy.D. Carolina Estevez, Licensed Psychologist at Crestone Wellness, in Austin, TX. 

Some people avoid public speaking altogether, turning down management and leadership roles or skipping events where they might have to address an audience. Others might not go that far, but still struggle a lot whenever their work requires any form of public speaking.

“The good news is,” Estevez says, “there are ways to overcome this fear and become a confident speaker.” Like most phobias, glossophobia can be treated and greatly reduced with some strategies you can apply before any situation that triggers it. Here are six professional tips on how to get over fear of public speaking.

Fear of public speaking: phobia or social anxiety disorder?

Fear of speaking in public and social anxiety disorder are often talked about interchangeably, but while they're similar, they're not the same thing. “Glossophobia is a specific type of anxiety disorder focused on the fear of public speaking,” Estevez says. “It's different from social anxiety disorder, which is a broader fear and avoidance of social situations.”

People with social anxiety disorder might also fear public speaking, but not everyone with glossophobia has social anxiety. And keep in mind that not every case of nervousness around public speaking is glossophobia. 

“Public speaking is a common fear that many people experience,” Estevez says. ”It's normal to feel nervous about speaking in front of others.” This fear only becomes pathologic when it's overwhelming and debilitating, affecting your mental health, social life, and career.

6 tips on how to overcome fear of public speaking

Overcoming fear of public speaking when you have glossophobia isn't a simple task. But with a mix of physical, cognitive, and behavioral exercises—and maybe some therapy—you can gradually get over your fear until it no longer paralyzes you. Try these tips:

1. Prepare and organize beforehand

Whenever you have a presentation or speech coming up, make sure to thoroughly research and understand the topic you'll be discussing. “Having a detailed outline or notes can help ease your nerves and give a sense of control over the whole situation,” Estevez says. 

You can even prepare written and/or visual prompts to guide you through the presentation. “Knowing exactly what you want to say and how you want to say it will also make you more confident in your delivery,” she says.

2. Practice, practice, practice

Practicing can help you feel more in control and prepared for challenges that come with the territory, like handling questions from the audience or coming back from those awkward seconds of silence—that feels like hours—if your mind goes blank.

“The more you rehearse your speech or presentation, the more comfortable you will become with the material,” Estevez says. “This can also help you anticipate any potential challenges or questions that may come up during your talk. You can never be too prepared.” 

3. Do breathing exercises

Breathing exercises are highly recommended for people dealing with anxiety or anxiety-related conditions like glossophobia. “Deep breathing can help calm nerves and reduce physical symptoms of anxiety,” says Licensed Clinical Social Worker Michelle English, Co-Founder and Executive Clinical Manager at Healthy Life Recovery, in San Diego, CA.

A 2023 research published in the National Library of Medicine found that breathing exercises not only can reduce feelings of anxiety and depression but also promise in lowering stress and blood pressure. You can find various deep breathing exercises on YouTube. Mental health apps like Calm and Breathwrk can also come in handy before an important presentation.

4. Practice positive visualization

Another technique that can help reduce your fear of public speaking is positive visualization. “Visualize a successful speaking experience to mentally prepare for the event,“ English says. It's like tricking your brain into believing everything will go well, just as you've prepared for—or as they say, fake it until you make it.

5. Work on gradual exposure

If you don't have a presentation coming up yet but know that it's inevitable, prepare by using a technique called gradual exposure. Put simply, it involves gradually exposing yourself to what you fear until it becomes less like a nightmare. 

“Begin by practicing speaking in smaller, less intimidating settings before moving to larger audiences,” English says. “Gradually expose yourself to more challenging public speaking situations to build tolerance.” 

You can start with a group of close friends or family members, either by practicing a presentation or speech in front of them or just leveraging opportunities to speak and be the center of attention for a few minutes. Then, move on to speaking in a work meeting, maybe by asking a question or making a comment, and continue advancing to more challenging situations.

6. Consider doing therapy

“If you have severe glossophobia, it's important to seek professional help,” Estevez says. While deep breathing and visualization exercises, along with preparation and practice, can help in the short-term, seeking professional treatment is essential to attack the root of the problem and achieve long-term improvement. 

“There are various therapy options available, such as cognitive-behavioral therapy (CBT) or exposure therapy, that can help you manage and overcome your fear of public speaking,” she adds. “A therapist will work with you to identify the underlying causes of your fear and develop personalized strategies to help you manage and eventually conquer it.”

Frequently asked questions

Do I have glossophobia? How can I know?

Only a licensed therapist or psychiatrist can diagnose glossophobia. Not everyone who feels a chill in their stomach before speaking in public has glossophobia—feeling a bit anxious or nervous in such situations is considered normal. Those with glossophobia, though, endure more severe symptoms like intense anxiety, rapid heartbeat, and trembling. They may also experience a fight-or-flight response and strong urge to leave the situation. 

What causes fear of public speaking?

Different factors can cause or contribute to the fear of public speaking, including “past experiences, such as embarrassing moments while speaking in public, being a naturally introverted or self-conscious individual,” English says. 

Environmental and cognitive factors also come into play. “High expectations, lack of practice, and perceived judgment from an audience can elevate anxiety levels. Thoughts about being judged, making mistakes, or being unable to perform effectively can exacerbate fear,” she adds.

How do I get over my fear of public speaking?

To overcome your fear of public speaking, it's a good idea to consider therapy. When you have a presentation or speech coming up, thoroughly prepare to feel more in control, do some deep breathing exercises to ease anxiety, and practice what you're going to say several times.