When you’re on stage or at the front of the classroom, you probably feel some level of nervousness or unease. You may feel vulnerable or anxious. The good news is that experiencing these sensations is perfectly normal. The fear of public speaking is one of the most common phobias in the world. The key to overcoming it is learning how to manage this fear so that you can live a healthier life.

The Science Behind the Nerves

Those nervous sensations that you feel while speaking in public — palms sweating, heart racing, shallow breathing — are normal, physiological responses. Neuropsychologist Theo Tsaousides described the biological basis of this phenomenon in Psychology Today: “Fear and anxiety involve the arousal of the autonomic nervous system in response to a potentially threatening stimulus. When confronted with a threat, our bodies prepare for battle. This hyperarousal leads to the emotional experience of fear, and it interferes with our ability to perform comfortably in front of audiences. Eventually, it prevents people from pursuing opportunities for public speaking.” Your mind perceives public speaking as a threat, which activates your body’s fight-or-flight response.

What Can You Do?

“I’m not good enough.” “I sound boring.” “Everyone is laughing at me.” There’s no question that the doubts and negative self-talk that you may experience before or during your speech deeply impact your confidence. These thoughts stem from a belief that your audience is there to judge you. This is known as a performance mindset. The trick is to switch from a performance mindset to a learning mindset. Tell yourself, “This is a great chance for me to learn how to strengthen one of my skills.” And remember to give yourself some compassion. Think about what you would tell a friend who was struggling with public speaking. Chances are it’s different from what you normally tell yourself!

Now that you have a better understanding of what drives the fear of public speaking, you’re in a great place to start managing those nerves. Remember, it’s not about eliminating the butterflies in your stomach. They’ll never completely go away. It’s about getting those butterflies to fly in formation. You can channel that nervous energy into a passionate, authentic speech.

The Takeaway

So what’s the next step? Practice, practice, practice. Preparation and persistence with a speech are two of the most common and effective ways to increase your confidence in your materials as well as your stage presence. You’ll also need to have persistence. Without it, you will never reach your potential.

The fear of public speaking can seem like a large obstacle standing in your path to success. You will find greater strength and happiness if you learn to channel and understand your fears, rather than letting them control you.

For more help with tackling your fear of public speaking, check out the Speeko’s Managing Nerves course!

Reference: “Why Are We Scared of Public Speaking?” by Theo Tsaousides Ph.D. https://www.psychologytoday.com/us/blog/smashing-the-brainblocks/201711/why-are-we-scared-public-speaking