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How to Manage Public Speaking Anxiety

Arlin Cuncic, MA, is the author of "Therapy in Focus: What to Expect from CBT for Social Anxiety Disorder" and "7 Weeks to Reduce Anxiety." She has a Master's degree in psychology.

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

Luis Alvarez / Getty Images

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 "Therapy in Focus: What to Expect from CBT for Social Anxiety Disorder" and "7 Weeks to Reduce Anxiety." She has a Master's degree in psychology.

How to Overcome Social Anxiety: 8 Techniques & Exercises

I’ve tried going before, but at the door I blushed and started sweating. I just knew everyone would stare at me, judge me, and laugh at me.

I’ll just sit this one out too, pretend to be sick or something …

If this sounds like your typical diary entry, then you might struggle with social anxiety disorder. Experiencing social anxiety, which is closely related, is very common, and the two can be confused.

In this article, we outline ways to cope with mild social anxiety (not the clinical disorder) and provide helpful tips, tricks, and exercises to help you prepare for upcoming social occasions.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and your clients with tools to better manage stress and find a healthier balance in your life.

This Article Contains

• The Difference Between Social Anxiety & Social Anxiety Disorder

Symptoms of Social Anxiety

Social anxiety in the workplace, social anxiety and public speaking, can you overcome social anxiety 3 techniques, self-help exercises for managing social anxiety, 3 books about social anxiety, helpful resources from positivepsychology.com, a take-home message, frequently asked questions, the difference between social anxiety & social anxiety disorder.

Most of us experience moments of shyness, tension, nervousness, or anxiety around social events. Sometimes it can be as simple as butterflies in the stomach when expecting to meet new people at a party.

Physical reactions such as these signal that the situation is important enough to want to make a good impression. When our bodies are activated in this way, we are often galvanized into action (Weissman & Mendes, 2021).

However, the mild nervousness and shyness of social anxiety every now and again must not be confused with social anxiety disorder .

Social anxiety disorder , sometimes referred to as social phobia, is a type of clinical anxiety disorder whereby an individual’s persistent fear of being watched or judged by others impedes everyday functioning.

Individuals with this disorder may ruminate on planned social events weeks in advance and may actively avoid social situations completely. The disorder can be so intrusive and cause such distress to individuals that even simple tasks, such as buying groceries or visiting family, are impossible to do (Stein & Stein, 2008).

To be diagnosed with social anxiety disorder by a qualified mental health professional, individuals may experience several criteria as outlined by the Diagnostic Statistical Manual of Mental Disorders (American Psychiatric Association, 2013).

Criteria include:

• A persistent fear of social situations in which the individual fears being exposed to the scrutiny of others, or the fear of acting in a way that will be embarrassing or humiliating
• Avoiding social situations or enduring them with intense fear or anxiety
• The fear or anxiety is not proportional to the actual threat posed by the social situation.
• The fear or anxiety is so intense that it affects normal functioning.
• Lasting for six months or more
• The fear, anxiety, or avoidance is not because of a medical condition, substance use, or other mental disorder.

In these instances, the help of a therapist is needed. Let’s look at the symptoms of social anxiety to clarify where the line should be drawn.

These are fairly generic symptoms that occur when the autonomic nervous system (ANS; our fight-or-flight system ) becomes activated (Cannon, 1932), and the body is flooded with epinephrine (adrenaline).

Couple this with a decrease in gamma-aminobutyric acid (a main inhibitory neurotransmitter), which for most individuals is turned down during social situations, and you may feel tense and anxious. This activation happens when an event or situation is seen as stressful, whether the perception is accurate or not.

While chronic stress is extremely detrimental to the body — because of the continuous activation of the ANS (McEwen & Stellar, 1993) — mild stress can actually be helpful in enhancing performance (Kofman et al., 2006) and spurring action.

Usually when this happens, the parasympathetic nervous system (PNS) activates in order to counter the activation of the ANS, by releasing hormones that downregulate the mind and body and help us relax (Sapolsky, 2004).

So when tackling mild social anxiety, the key is to activate the PNS. Below, we will outline useful techniques to activate the parasympathetic nervous system.

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Given that we can all feel the effects of social anxiety at one time or another, how can we actively tackle such feelings? And how do we cope in stressful environments, such as work?

Coping with social anxiety at work

When those familiar feelings of anxiety emerge at work, individuals face a tough decision: to struggle ahead in silence or take a timeout. Ideally, this is the ability to step away and take a few minutes to apply grounding techniques, as an example. More on that below.

It is strongly recommended that all organizations and employers build supportive cultures where individuals feel able to take such a break. While discussions of mental health in the workplace are fortunately now more commonplace, there is still some way to go to normalize the pervasiveness of anxiety in the human experience.

Strategies for reducing workplace anxiety

To calm anxious feelings at work, individuals can tap into several key techniques that should help to turn things around quickly.

The primary aim here is to activate the PNS. When feeling anxious, it is hard to feel grounded. The mind is spiraling with unhelpful thoughts.

Grounding techniques work by helping the mind focus on the body and the present moment. This can help you feel calmer and more centered.

Below are three highly effective types of grounding techniques.

Breathing techniques

The breath is miraculous! By simply concentrating on breathing, the nervous system can be actively downregulated, and within no time at all, anxious moments may dissipate.

One example is to breathe in for four seconds, hold the breath for four seconds, and breathe out slowly over a count of eight seconds. There are many variations of this breathing technique, but essentially, breathing out for longer than breathing in helps slow a racing heart.

Touching the body can be an excellent way to soothe and calm the nervous system, particularly areas that are not associated with anxiety. This includes rubbing your earlobes or elbows, which cannot themselves hold tension or anxiety in them.

Touch is powerful; it is often used in therapeutic settings for the very purpose of relieving anxiety and has also been effective in reducing pain.

When feeling anxious, individuals should try to distract the mind from worrying. An alternative and equally effective technique to breathing exercises  is to focus on counting.

Counting can be particularly powerful when paired with observation of the surroundings. A popular example is to find five things that can be seen, four things that can be felt, three things that can be heard, two things that can be smelled, and one thing that can be tasted.

When doing this exercise, try to be as specific as possible and provide lots of detail with what is sensed.

It’s so intimidating in fact, that researchers often use the notion of having to speak in public to induce individuals into stressful states during experiments (see Kirschbaum et al., 1993).

Indeed, public speaking is the ultimate trigger for social anxiety because it involves purposefully exposing oneself to the opinions and judgments of others.

Overcoming public speaking anxiety

To prepare for an upcoming speech, public-speaking anxiety can be overcome similarly as other stressful events: by focusing on strategies to calm the nervous system.

Tips and strategies for delivering a confident speech

1. prepare well.

Practice, practice, practice! This might be an obvious tip, but by rehearsing the speech more confidence is built about delivering the speech.

This confidence can help offset some of the nervousness experienced.

2. Manage breathing

Engage in breathing exercises before delivering the speech. As mentioned earlier, slowing down breathing is a simple yet powerful way to downregulate the body.

When feeling those familiar anxiety symptoms before giving a speech, practice slow, deep breaths. Pair this with any of the aforementioned grounding or relaxation techniques to amplify the benefits and bring you back into the present moment.

3. Burn energy

Harness some of that nervous energy and take action. Do star jumps or jumping jacks before the speech to blow off steam. During the speech, individuals can move around and gesture to consume even more nervous energy.

4. Visualize success

Before the event, spend a few minutes visualizing the delivery of a successful speech or presentation. Imagine the audience responding positively and see yourself feeling calm and collected.

If you recognize yourself as someone who often experiences social anxiety and are wondering what other steps you can take to reduce the frequency and/or intensity of these experiences, the key resides in being proactive .

If we simply do nothing and then try desperately to reduce anxiety when it rears its head in a stressful moment, we may very well be ill prepared to manage it effectively.

Given that it is not possible to avoid stressful events, the focus should be to learn how to better cope with them. By building internal resources , a stressful event can be navigated with ease.

Below are three preventive practices that will help build all-important psychological resources, such as resilience, positive coping, positive emotions, and self-esteem.

Physical exercise

The benefits of regular exercise to both physical and mental health are well documented (Penedo & Dahn, 2005).

By acting as a protective buffer against disease and psychological distress, exercise is one surefire way to bolster internal resources. Exercise boosts the experience of positive emotions, which in turn helps accrue psychological resources (see the broaden-and-build theory of positive emotions ; Fredrickson, 2001).

Mindfulness practice

Mindfulness is another superpower that can help stock up internal resources. If engaging in a regular practice, users can expect a cascade of positive outcomes, including reduced depressive and anxious symptoms and increased positive mood, compassion, and resilience (Gu et al., 2015).

Even 10 minutes a day of mindfulness practice can drastically improve both physical and psychological functioning.

The beauty of mindfulness is that it does not have to be practiced as a formal meditation. Rather, it can take many forms, including mindfulness walking or listening to music.

Experiment with different mindfulness activities to find the best-suited format for you or your clients.

Cognitive-Behavioral Therapy

Sometimes, in order to counteract anxiety, you might want to look more closely at patterns of thinking. Given that activation of the autonomic nervous system and symptoms of anxiety occur because we interpret  an event as stressful, it stands to reason that interpretations may not always be on point.

When this happens, engaging with Cognitive-Behavioral Therapy (CBT) can be a real game changer. CBT is often employed as a treatment for anxiety and works by challenging thinking patterns and helping individuals shift their mindsets.

Useful CBT techniques include writing down thoughts and then gently challenging the veracity of them, and learning positive coping mechanisms such as cognitive reframing.

Observing Anxiety Mindfully

This worksheet helps clients identify and observe how anxiety feels in the body.

Clients are encouraged to explore the different sensations that arise in the body when thinking about a stressful social situation.

Once the sensations have been observed, clients are encouraged to accept and sit with the feelings and sensations of anxiety from a place of nonjudgment, as with any mindfulness practice.

Lastly, clients are invited to use visualization to further tap into self-compassion and recognize the transient nature of anxiety.

Anxiety Record

The Anxiety Record is an effective worksheet that allows a client to capture step by step what happens when they experience anxiety.

The first step is to identify the stressor, before noting down anxious feelings and whether thoughts are helpful or realistic.

The client is then invited to identify more helpful thoughts when facing anxious moments and ways to regain a sense of control when feeling carried away with anxious thoughts.

Creating a Mindfulness Anxiety Plan

One excellent way to prepare for upcoming social situations is to create a mindfulness anxiety plan .

Mindfulness has a powerful impact on building coping skills, and it also enhances the ability to sit with discomfort without getting swept away by feelings.

If you are interested in learning more about social anxiety, the following three books provide excellent reading. These three were chosen because of their practical nature and the fact that they are grounded in science.

1. How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiet y – Ellen Hendriksen

Dr. Hendriksen is a clinical psychologist specializing in overcoming anxiety so that individuals may lead a more authentic life.

How to Be Yourself  takes real-life stories of situations where individuals have experienced social anxiety and weaves in a compelling narrative that outlines why social anxiety persists and the science behind it.

The book offers tangible, practical ways to rewire our brain so we can break free of the shackles of social anxiety.

Find the book on Amazon .

2. Overcoming Social Anxiety and Shyness: A Self-Help Guide Using Cognitive Behavioural Techniques – Gillian Butler

If you are looking for a self-help guide that takes individuals through the techniques of CBT as a pathway to reduce social anxiety, this book by Dr. Gillian Butler, a cognitive therapist and clinical psychologist, is for you.

Chock-full of practical strategies, the reader can work through the book at their own pace and by the end should feel armed to the teeth with solutions for fending off social anxiety.

3. Find Your Voice: The Secret to Talking With Confidence in Any Situation – Caroline Goyder

Caroline Goyder is a renowned voice coach and author of another highly popular book, Gravitas .

The central thesis of Find Your Voice  is learning to speak with confidence by implementing different strategies that help individuals relax, stand tall, and speak with clarity.

This is a must-read for anyone who wants to speak confidently in any type of social situation.

For more information on Goyder’s work, check out this popular TEDx Talk.

PositivePsychology.com has a plethora of useful resources for anyone interested in learning more about coping with social anxiety.

Below, you will find several worksheets for learning to cope with anxiety. Completing these exercises proactively can help ensure better navigation of anxiety, inducing in social situations.

Stressors and Resources

The aim of this worksheet is to help clients identify key sources of stress and anxiety, and outline strategies or resources that can deal with them.

This worksheet is extremely helpful because it also identifies past, present, and anticipated sources of stress and anxiety. After completing this worksheet, clients should have a greater awareness of their triggers and the strategies that work best for them in social situations.

Coping Skills Inventory

The Coping Skills Inventory worksheet introduces six common and widely used coping skills that can be used when facing social anxiety.

The client is guided in selecting the most appropriate coping skill that will work for them in a given social situation. Identifying coping strategies before a stressful event is an excellent way to build self-awareness and those all-important internal resources.

Recommended reading

For more informative and practical articles on anxiety and coping, you may enjoy this selection of articles:

• How to Deal With Anxiety: 5 Coping Skills and Worksheets
• 18 Anxiety Worksheets for Adults, Teens, and More
• How to Relax: Best Relaxation Techniques for Anxiety
• Anxiety Therapy: Types, Techniques, and Worksheets

17 Stress & Burnout Prevention Tools

If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, check out this collection of 17 validated stress management tools for practitioners . Use them to help others identify signs of burnout and create more balance in their lives.

17 Exercises To Reduce Stress & Burnout

Help your clients prevent burnout, handle stressors, and achieve a healthy, sustainable work-life balance with these 17 Stress & Burnout Prevention Exercises [PDF].

Created by Experts. 100% Science-based.

Social anxiety is a pervasive human experience and one we can all expect to encounter every now and again.

Whether we are at work, out with friends, or with family, some social events can and will trigger our fight-or-flight response.

Because life is fraught with stressful life events, trying to avoid them at all costs is not realistic or sustainable. Rather, it is better to be proactive in engaging in practices and techniques that will help us better cope with stress and anxiety as and when we need to.

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

Physical symptoms can include an elevated heart rate, shortness of breath, sweaty palms, and feeling dizzy. Psychological symptoms can include feelings of panic or dread, rumination on negative thoughts, and a difficulty focusing on the here and now.

Social anxiety is not a mental illness. It is healthy and normal to experience mild physiological activation from time to time when faced with situations or tasks outside of our comfort zone. Often, low levels of anxiety are adaptive and can help us perform better. Only when social anxiety becomes intrusive to daily functioning, can social anxiety disorder be considered, as identified by the DSM -5.

Anxiety is highly prevalent worldwide, with about 309 million individuals experiencing an anxiety disorder in 2019 (World Health Organization, 2022). Since many individuals experience activated nervous systems in the face of social stressors, it is fair to say that social anxiety is extremely commonplace.

The activation of our autonomic nervous system causes social anxiety, which kicks into gear when a situation is perceived as stressful. The brain floods the body with adrenaline to prepare for action, and it is this adrenaline that causes many of the physical symptoms of social anxiety.

• American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).
• Cannon, W. B. (1932). The wisdom of the body . Norton.
• Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist , 56 (3), 218–226.
• Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2015). How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review , 37 , 1–12.
• Kirschbaum, C., Pirke, K. M., & Hellhammer, D. H. (1993). The ‘Trier Social Stress Test’—A tool for investigating psychobiological stress responses in a laboratory setting. Neuropsychobiology , 28 (1–2), 76–81.
• Kofman, O., Meiran, N., Greenberg, E., Balas, M., & Cohen, H. (2006). Enhanced performance on executive functions associated with examination stress: Evidence from task-switching and Stroop paradigms. Cognition & Emotion , 20 (5), 577–595.
• McEwen, B. S., & Stellar, E. (1993). Stress and the individual: Mechanisms leading to disease. Archives of Internal Medicine , 153 (18), 2093–2101.
• Penedo, F. J., & Dahn, J. R. (2005). Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry , 18 (2), 189–193.
• Sapolsky, R. M. (2004). Why zebras don’t get ulcers: The acclaimed guide to stress, stress-related diseases, and coping (3rd ed.). Henry Holt and Company.
• Stein, M. B., & Stein, D. J. (2008). Social anxiety disorder. The Lancet , 371 (9618), 1115–1125.
• Weissman, D. G., & Mendes, W. B. (2021). Correlation of sympathetic and parasympathetic nervous system activity during rest and acute stress tasks. International Journal of Psychophysiology , 162 , 60–68.
• World Health Organization. (2022). Mental disorders . Retrieved June 15, 2023, from https://www.who.int/news-room/fact-sheets/detail/mental-disorders.

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The article provides insights into social anxiety and offers techniques and exercises to help individuals manage and overcome it. It distinguishes between mild social anxiety and social anxiety disorder, highlighting the symptoms and criteria for the disorder. The article discusses social anxiety in various contexts, such as the workplace and public speaking, and provides practical strategies to cope with anxiety in those situations. It also suggests preventive practices like physical exercise, mindfulness, and cognitive-behavioral therapy to build internal resources. The self-help exercises provided can assist individuals in managing their social anxiety effectively.

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Don’t Let Anxiety Sabotage Your Next Presentation

• Riaz Meghji

Stop focusing on yourself and start focusing on your audience.

If you want to beat speaking anxiety, you need to stop focusing on yourself and point your focus outward. This shift isn’t something that can happen instantaneously. It takes time, patience, and practice. Here’s how to get started.

• Be a giver, not a taker. Takers tend to have more anxiety. They want and need validation from their listeners.
• Givers, on the other hand, are all about service. They do work beforehand to connect with stakeholders and use the information they receive to address the needs of their audience. As a result, their presentation becomes less about them and more about helping the other people in the room.
• If you want to turn your presentation into an act of service, you need to talk to the people in the room — well before your presentation begins.
• Choose about three to five influential leaders, and meet with them before to learn their concerns and goals surrounding the topic you’re presenting on.
• Then, incorporate your findings into you presentation. This will help you shift your focus outwards, from yourself to the audience, and as a result, ease some of your nerves.

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How many times have you had an important message to share, only to be sabotaged by anxiety right before you speak?

• RM Riaz Meghji is a human connection keynote speaker, author of Every Conversation Counts: The 5 Habits of Human Connection That Build Extraordinary Relationships and creator of The Magnetic Presenter speaker coaching program. He is also an accomplished broadcaster with 17 years of television hosting experience. Riaz has hosted for Citytv’s Breakfast Television, MTV Canada, TEDxVancouver, CTV News, and the Toronto International Film Festival.  

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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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Why do I get nervous before presenting?

How not to be nervous when presenting, 5 techniques to control your nerves, quotes for inspiration, speak with confidence.

If you feel nervous or scared about talking to someone new, giving a speech, or being on stage, rest assured: you’re not alone. 

Experiencing symptoms of performance anxiety like an increased heart rate, trembling hands, or excessive sweating is perfectly normal. In fact, people often fear public speaking . But the more you’re immersed in these types of situations, the more comfortable you’ll become . 

We’ll explore how to not be nervous for a presentation and offer inspirational quotes to help you step out of your comfort zone.

Based on data from the National Social Anxiety Center, fear of public speaking is the most common phobia . The official term for this fear is glossophobia, colloquially termed stage fright.

Stage fright typically arises from the perception that when you're in front of a group of people, they'll judge you. The brain’s frontal lobe aids in memory, and when we’re stressed, increased stress hormones temporarily shut that region down . This is what causes us to freeze up and stop talking. 

There’s nothing wrong with being nervous. We all have different social comfort zones, communication styles, and presentation skills. But we can expand and improve our skills if we’re cognitively flexible .

Cognitive flexibility plays a big role in our behavior and attitudes and impacts our performance. You can use your fears as a catalyst for growth and learning — including giving a great presentation.

The following techniques will help you shift your thinking from reactive to proactive to combat nerves throughout the presentation experience:

Before the presentation:

1. Know your topic

Don’t wing it when it comes to presenting any topic. The better you understand your subject matter, the more confident you’ll feel. You can answer questions right away and won’t have to rely on your notes.

If there are a few points or any information you think might arise during the presentation or Q&A, research it and become comfortable speaking to the subject.

Here are a few ways to study: 

• Break down concepts onto notecards
• Practice answering questions  (especially the hard ones you hope no one asks)
• Explain complex information to peers and colleagues

2. Be organized

Take time to thoroughly plan each aspect of the presentation. Often, that means designing PowerPoint slides or other visual aids like videos. Clarify with the organizer what format and technology you’ll be using.

If it’ll be virtual, get your background and room organized, too. This ensures the presentation will go smoothly, in turn reducing stress.  Consider the following preparations:

• Invite your support network to the event
• Arrive early to set up tech and get comfortable in the space
• Practice timing your presentation with the time tracker you’ll use day-of
• Bring a water bottle and a snack
• Contact your manager or venue staff to discuss any accessibility or tech concerns

3. Practice, practice, practice

Whether you’re rehearsing in front of a mirror, family member, or pet, you can never practice enough. Ask for feedback about your body language , eye contact , and how loudly you project your voice.

If you’ll be giving the presentation on a video conference, record it on the platform to see how you look and sound.

4. Visualize your success

Thinking through possible outcomes is a great way to prepare — but it can also backfire on you. If you obsess over negative what-ifs, this failing mentality might become a self-fulfilling prophecy. 

The more often you fill your mind with positive thoughts and visualize your success, the more automatic they’ll be. Positive self-talk can make a big difference to your confidence. Run through the presentation — successfully — in your head.

During the presentation:

5. Focus on your material, not the audience

Your audience is there for your presentation — not to assess you. They’ll be looking at your colorful slides and listening to what you’re saying. Don’t let your mind fill with insecurities . 

6 . Don't fear silence

If your mind suddenly goes blank, that’s okay. It may seem like an eternity to you as you try to figure out what to say next, but it’s only a few seconds at most. 

Pausing isn’t a bad thing, anyway. You can use dramatic breaks advantageously to draw attention before the most important bits. 

7 . Speak slowly

Presentation anxiety often causes nervous energy, so we speak faster than normal. This might make you fumble your words or forget important details.

Slow down. Audience members will be thankful since they can understand you , and drawing out your speech will give you time to calm down, ground yourself , and stay organized.

8 . Take deep breaths and drink water

Breathing delivers oxygen to your brain, allowing you to think more clearly. Drinking water ups your energy, and also gives you a moment to pause. 

Smiling is a simple yet effective way to soothe your nerves. Doing so releases endorphins, helping you physically feel more confident. And a friendly face will make the audience more open to what you’re saying. 

10 . Remember the three "audience truths"

These include: 1) for the duration of the presentation, the audience believes you’re the expert, 2) they’re on your side, and 3) they don’t know when you make a mistake. 

After the presentation:

11. Recognize your success

Giving a presentation is something worth being proud of — celebrate it! In addition to family, friends, and coworkers, you deserve a high five from yourself, too.

1 2. Collect feedback

Feedback is a wonderful gift if you use it as a tool to help you do even better next time. Ask some of your audience members what they liked and what they didn’t. Remember, you can learn a lot from your mistakes . 

1 3. Don't beat yourself up

You did the best you could, and that’s all anyone — including you — can ask for. 

Nervousness is perfectly normal, but sometimes our symptoms hold us back from doing — and enjoying — scarier tasks. Here are five tips for overcoming nerves:

1. Practice impression management

Impression management requires projecting an image that contradicts how you actually feel. It’s essentially a “fake it ‘til you make it” strategy.  Let’s say you’re about to make a corporate-wide presentation and feel worried you’ll forget important information. You’ll counteract this worry by imagining yourself remembering every detail and delivering it entertainingly.

Learn from this practice by noting the information chosen in your hypothetical and how you expressed it effectively. 

2. Talk to someone

Emotions are contagious. We absorb others’ positive vibes . Chatting with people who are excited about and confident in our presentation abilities rubs off on us. 

Before a presentation, call a cheerleader in your life — someone who’s on your side and understands your nerves. Be specific, discussing which parts of presenting are nerve-wracking and what you need from them.

3. Do breathing exercises

Mindful breathing is when you pay attention to the sensation of inhaling and exhaling while controlling and deepening breath length. Breathwork has several health benefits, including reducing stress and anxiety and improving memory, attention, and focus. 

Before the presentation, find a quiet and solitary space. Breathe deeply for at least a minute, focusing on sensation and depth. This practice brings you into your body and out of your mind (away from nerve-wracking thoughts).

4. Practice reframing 

Reframing is a technique used in cognitive behavior therapy (CBT) to improve negative automatic thought patterns over time. One such pattern is viewing certain emotions as bad, and others as good. Nervousness feels the same in the body as excitement. Instead of panicking even more when realizing you’re nervous, reframe your impression of nerves as excitement for what you’re about to do.

This excitement will propel you forward with confidence and pride for stepping out of your comfort zone and doing something scary.

Here are seven inspirational quotes to help you feel confident and excited when doing something you’re nervous about:

“You can speak well if your tongue can deliver the message of your heart.” John Ford

“ When speaking in public, your message — no matter how important — will not be effective or memorable if you don't have a clear structure. ” Patricia Fripp

“The most precious things in speech are the pauses.”  Sir Ralph Richardson

“The way you overcome shyness is to become so wrapped up in something that you forget to be afraid.” Lady Bird Johnson

“It’s what you practice in private that you will be rewarded for in public.” Tony Robbins

“The worst speech you’ll ever give will be far better than the one you never give.” Fred Miller

Like any other skill, learning how to not be nervous for a presentation takes time and practice. Acknowledging this hurdle is the first step to making a change in the right direction.  Facing your fears will empower you to take on scarier — and more fulfilling — goals and enjoy the experience along the way. You don’t have to start with a TED Talk. Tackle small challenges like presenting an idea to your manager or practicing a short speech with a friend.  We won’t sugarcoat it — it’s hard to change our minds and habits. But if you’re willing to put in the effort, you’ll be rewarded with increased confidence and new experiences.

Elizabeth Perry

Content Marketing Manager, ACC

30 presentation feedback examples

6 presentation skills and how to improve them, how to give a good presentation that captivates any audience, reading the room gives you an edge — no matter who you're talking to, how to make a presentation interactive and exciting, the self presentation theory and how to present your best self, josh bersin on the importance of talent management in the modern workplace, 8 clever hooks for presentations (with tips), the 11 tips that will improve your public speaking skills, similar articles, 8 tip to improve your public speaking skills, the importance of good speech: 5 tips to be more articulate, overcome your public speaking anxiety with these 10 tips, stay connected with betterup, get our newsletter, event invites, plus product insights and research..

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How to Manage Your Anxiety When Presenting

Do you get nervous speaking in public? Learn how to mitigate your fear.

January 29, 2016

Tricia Seibold

For media inquiries, visit the Newsroom .

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March 02, 2015 Matt Abrahams: Tips and Techniques for More Confident and Compelling Presentations A Stanford lecturer explains key ways you can better plan, practice, and present your next talk.

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PUBLIC SPEAKING AND SOCIAL ANXIETY

Fear of public speaking is extremely common, often people fear it more than death itself! The experience varies from person to person – from feeling a little nervous to complete panic or freezing. Public speaking tends to be feared more intensely and more often by those who have social anxiety disorder (SAD). However, whether it is giving a formal presentation to an audience or asking our boss for a raise, being comfortable speaking in public is an important skill to learn.

Change is Possible

As daunting as it may seem, it is possible to overcome these fears and be able to deliver a speech more confidently. It will take some effort to change old habits and requires practice, but it is possible. Few people, if any, are born experts at public speaking. It is a learned skill, like many other tasks in our personal and professional lives. Think of public speaking as something you can prepare for – not an innate gift you were born with or without. Change your idea of public speaking and follow the helpful steps below, you as much as anyone else can speak publicly with ease.

Tools to Manage Fear of Public Speaking

1. Prepare – study and know your topic, it will be easier to get back on track if you do falter and allows you to field questions easier if you’ve done your homework.

2. Organize – write a small outline of key points, keep it short. Don’t read from it word for word, use it as a guide for what point is next. Have all of your materials and notes organized. If you are using a powerpoint or other technology make sure it works the day before if possible or plenty of time before – so you can be prepared to do it without if technology fails.

3. Practice – say the speech out loud in front of a mirror (use facial expressions and gestures that you would in the speech). Video tape yourself, before watching it back rate how well you believe you did on a scale 0 (terrible)-100 (great): eye contact, stuttering, long pauses, fidgeting, shaking, sweating, blushing, voice quivering, hand gestures, acted friendly, etc). Then watch the video mindfully (as though you were watching someone else) be curious and try to ignore distressing thoughts. If you are distressed after watching, watch it a second time and if you are still distressed watch it a third time after a short break. Rate yourself again. Role play your speech in front of a friend or significant other – this is an excellent way to get the jitters out.

4. Breathe – focus on your breathing and relax. This will help you find a natural rhythm to your speech. Keep your sentences short and use short pauses in between points.

5. Envision success – envision yourself standing calmly, speaking confidently and imagine how you want it to go. Let the desire of a successful performance motivate you – not the fear of the worst outcome. You may have been asked to speak because someone felt you have some valuable information to share – be confident in that.

6. Eliminate Fear – what if you do lose your place or trip over a word? Knowing this may happen and how you’ll recover is helpful – and less likely to catch you off guard. The majority of audience members have made mistakes during a speech before. They won’t notice small hiccups – they are listening for new material – not if its presented perfectly. If you need, take a few seconds to get yourself back on track, reference your note card if you lose your place (even experienced speakers have notes – its ok to glance at it briefly). Your 5 second pause may seem like eternity to you, but to the audience it may appear like a planned and well needed moment for them to absorb the material covered thus far.

7. Exercise – a light exercise before can get your circulation going and direct oxygen to your brain. Take a brisk walk or do some light stretches.

8. Reflect – after the speech mentally applaud yourself for facing your fears and being proactive for preparing! There is always room for improvement, even the president makes mistakes in speeches – so just note some things to consider next time.

How to Get Help for Social Anxiety

The National Social Anxiety Center (NSAC) is an association of independent Regional Clinics and Associates throughout the United States with certified cognitive-behavioral therapists (CBT) specializing in social anxiety and other anxiety-related problems.

Find an NSAC Regional Clinic or Associate which is licensed to help people in the state where you are located.

Places where nsac regional clinics and associates are based, might be useful for you:.

• SOCIAL ANXIETY AND THE PAINFUL ILLUSION OF SEPARATENESS November 21, 2021
• MAKING FRIENDS WITH YOUR ANXIETY November 26, 2015
• SOCIAL ANXIETY DOES NOT EQUAL INTROVERSION February 16, 2015
• SEX, MEN, & SOCIAL ANXIETY: MALE SEXUAL PERFORMANCE ANXIETY January 12, 2017

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Provider search, wordpress meta data and taxonomies filter, laurel house resource collection , mental health education and awareness, 10 useful tips to overcome presentation anxiety.

Being nervous before any major presentation is a normal thing. However, some people end up having a panic attack by merely thinking of standing in front of a crowd. Read these effective presentation tips and learn how to overcome your anxiety .

1.      Get Familiar with the Room and Its Setup

Familiarize yourself with the surroundings and get to know the seminar room. Check out the setup ahead of time and envision yourself talking to a room full of people. Imagine a large audience before you to anticipate any stressful situations that may come up.

2.      Calm Down Before the Presentation

Take a deep breath before stepping on to the stage and calm yourself down. Think of something that calms you down and focuses all your energy on that. Try forgetting that you will be talking to a crowd and focus on your breathing. Try to get comfortable and feel confident enough to talk to people in a public place.

3.      Know Your Topic

Know the topic you will be discussing and the content you will share. The fact that you know what you will be addressing boosts your confidence. This will make you stand in front of the audience and be ready to deliver the content. Additionally, you will be confident when answering any questions because you know all the details about the topic.

4.      Keep Practicing

One of the simple ways of dealing with presentation anxiety is practicing your speech until you know all the words. Talk in front of your friends and family and let them tell you how you are presenting the topic. You can practice your speech and body language in front of a mirror to boost your confidence and be knowledgeable about your topic.

5.      Get Organized

Be organized and have all content prepared beforehand . Get all the information for your presentation ready, and be sure that everything works great and you are prepared. This will reduce the chances of making mistakes on stage and will make you feel comfortable when presenting.

6.      Focus on your Content

One way to learn how to overcome a fear of speaking in meetings is to learn how to focus on your content and not on the audience. Most people focus on the audience and end up being nervous and forgetting what they were presenting, and they end up doing an awful job. Put all your energy on the content you are presenting and be confident in doing so.

7.      Don’t Be Afraid of a Silent Moment

When you forget what to say, or how to continue with the speech, a moment of silence to collect yourself isn’t all bad. Pause and take a deep breath and think of what to say next. Most likely, your audience won’t notice the silent moment and will appreciate a moment to take in what you have been saying. Be confident when you face such a moment and do not panic.

8.      Engage Your Audience

Having a monologue can be nerve-wracking and can increase your stage anxiety. Try engaging your audience and allowing them to participate in the topic. Make your presentation to be more like dialogue, as this will eliminate the nervousness you feel and allow you to relax. Additionally, this will make your audience be alert and listen to your speech.

9.      Visualize Your Success

Learn presentation fear management by visualizing your success and imagining that the speech went perfectly. Try seeing yourself after the presentation and feeling that you had a great time. This will boost your confidence and help you reach your potential. It also allows you to be able to talk with the audience. Seeing yourself as successful allows you to know that you can do it and this reduces the stress you might be having.

10.    Avoid Caffeine and Alcohol

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The opinions and views expressed in this guest blog do not necessarily reflect those of www.rtor.org or its sponsor, Laurel House, Inc. The author and www.rtor.org have no affiliations with any products or services mentioned in this article or linked to herein.

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One thought on “ 10 useful tips to overcome presentation anxiety ”.

I have most of the symtoms described under Catalonia, but so many of the health proffesionals don’t know what it it is. I’Even in hospital settings nurses and drs. Think I’m just being uncooperative. I just recently had to be taken to hospital, and one of the EMS the men that wheeled me in to the emergency room said he thought I was as just “playing possum! It’ so disturbing to me that even if I didn’t deal with depression and emotion issues, that would certainly add to it. What to do seems impossible to me, since I recently spent 5 wks in the hospital.any suggestions on to do ?

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How People with Social Anxiety Can Tackle Public Speaking

Tips to help you feel more confident and prepared.

Written by Paul Lewin

01 Paul defines social anxiety and how it can affect public speaking.

02 While public speaking is one of the most common fears, it may be more difficult for those with anxiety conditions.

03 Through methods like therapy, speech preparation, practice, and alternative approaches, you can begin to feel more at ease speaking in front of people.

Social anxiety disorder (SAD) is a growing concern for many adults and young people alike. According to the Anxiety and Depression Association of America (AADA), SAD affects 15 million adults, or 6.8% of the U.S. population . A 2020 study found that “levels of SAD may be rising among young people, and that those aged 18–24 may be most at risk.”

Though SAD is frequently discounted as mere shyness or social awkwardness, this condition can severely affect a person's quality of life and act as a limiting factor in their occupational and educational prospects.

There are a variety of solutions that can make symptoms of SAD more manageable. Three common methods of managing SAD include cognitive behavioral therapy (CBT), building healthy habits, and alternative approaches. In this post, we'll discuss what exactly SAD is and explain how to better handle public speaking in spite of it. 

Related Conditions

• Generalized Anxiety Disorder
• Obsessive-Compulsive Disorder
• Panic Disorder
• Social Anxiety Disorder
• Post-Traumatic Stress Disorder

What is Social Anxiety Disorder (SAD)?

SAD is a type of anxiety disorder characterized by feelings of excessive fear, self-consciousness, and embarrassment in otherwise normal social situations. People with SAD often avoid social situations , or endure them with great discomfort. For some individuals, their fear of embarrassing themselves or being judged by others can be so debilitating that it significantly impacts their performance at work or on campus, as well as their personal relationships.

SAD is different from shyness, which is a personality trait. In fact, many shy people function quite well in social situations. Despite feeling uncomfortable at first, they usually warm up to the situation and are able to enjoy themselves. On the other hand, people with SAD often feel intense fear and anxiety in social situations that don't gradually diminish in a short period of time.

Public Speaking with SAD

Public speaking is a tough task for many people, whether or not they’re dealing with an anxiety disorder. Millions of people around the world take public speaking lessons to learn the common techniques for not only giving a good presentation, but also managing the nervousness that naturally comes with speaking in front of a large audience. Below, we’ll discuss the most common methods for managing the anxiety around public speaking to suit different needs.

Cognitive Behavioral Therapy (CBT) 

CBT has been shown to be the most effective therapies for SAD, according to the Mayo Clinic . This is because it can help patients develop and improve coping skills, as well as become more confident when dealing with anxiety-inducing situations.

CBT can include role-playing, as well as skills training, with the goal of increasing comfort and confidence when relating to others. Later therapy sessions can even involve activities like practicing speaking in front of an audience — exposure to such a stressful situation, while knowing that the therapist is right there, is a good way to take significant steps forward.

Habits That Can Help Make Presenting Easier

For people unaccustomed to public speaking, a major stressor is simply not knowing what to expect. Having SAD can amplify natural feelings of stress or anxiety because of increased sensitivity to public perception, and often pessimistic expectations around social interactions. Below are some habits that can make public speaking significantly more manageable. 

• Time to Prepare - Allowing yourself ample time to organize a presentation can provide a sense of security, and increase confidence in the content since there’s a clear and familiar path you can follow.
• Notes Over Memorization - Though it’s often believed that writing out the entirety of a presentation is the best guarantor of success, having notes or an outline handy is a very good alternative for certain personality types. New presenters who forget a memorized line will often have trouble finding their place again; this can put them at high risk of a panic attack. Using notes or an intuitive outline makes it easy to quickly find your place and resume presenting, minimizing the chance for anxiety levels to escalate.
• Take a Deep Breath - A 2017 study showed that taking in a deep breath from the diaphragm rather than your chest, “...improve[d] sustained attention, affect, and cortisol [the chief stress hormone] levels.” Diaphragmatic breathing, sometimes called “belly breathing,” can feel odd at first, but is relatively easy to do with little to no conscious effort.
• Practice Makes Perfect - Simply practicing speaking to an increasingly large audience can do wonders for confidence and diminishing anxiety. Taking time to practice speaking in front of a group of friends or people you trust can make the first few tries easier — with the added benefit of honest feedback and suggestions to help you improve.

Related Reading

• Resting Anxiety Face
• No One Told Me That Childhood Anxiety is Real
• How Anxiety Impacts the Workplace
• Social Anxiety and Shame During the Holiday
• The Panic Attack Symptoms Nobody Talks About

Alternative Methods

For those suffering from SAD, sometimes alternative methods can be helpful alongside therapy and habitual changes. Some of these methods include taking supplements, drinking tea, smelling certain scents, taking cold showers, or exercising to help calm the nerves before speaking in public or even performing in front of thousands. One example of this strategy is Taylor Swift, who spoke to Health magazine about supplementing with l-theanine to help her manage the stress and anxiety that come with live performances, and to help her deal with constant public scrutiny. 

Regaining Control Over Social Anxiety

SAD symptoms can range from rapid breathing and excessive sweating, to heart palpitations and light-headedness. Whether you or someone you know is experiencing any of this while preparing for a public speaking engagement, remember that patience is key and adding more pressure will only aggravate symptoms. Take things slow and find which methods are the right fit.

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12 Powerful Ways to Help Overcome Social Anxiety

Simple steps to feeling more socially confident..

Posted July 17, 2020 | Reviewed by Kaja Perina

• What Is Anxiety?
• Find a therapist to overcome anxiety

Social anxiety disorder is often misunderstood, and many people could be suffering in silence. It’s much more than feeling shy and not wanting to speak up in big groups. It can really take control and impede your everyday life. Anxiety Care UK states that social anxiety is a common and distressing condition, with as many as 40 percent of the population suffering from it.

Young People With Social Anxiety

Experiencing social anxiety and fear of social interactions can make simple responsibilities almost impossible to overcome. An estimated 15 million American adults have social anxiety, according to the Anxiety and Depression Association of America, with young adolescents who are transitioning to secondary school or college being particularly vulnerable. It’s suggested that social anxiety disorder symptoms usually begin around the age of 13.

The good news is that there are ways to develop new habits to help ease and overcome your social anxiety.

1. Challenge your negative and anxious thoughts. At times it may feel like there’s nothing you can do about the way you feel and how you think. In reality, though, there are a number of things that can help.

Challenging your mentality and negative thoughts can be an effective way to reduce symptoms of social anxiety. Start by identifying the anxious thoughts that automatically pop into your head when you think of social situations. Next, analyze these thoughts and challenge them. Question why you think like this and if your first reaction is actually how you feel or you’re just always assuming the worst. Changing the way you think is a long journey and is not an immediate fix, but the mind is a powerful thing, and it is possible.

2. Be mindful. Being mindful and practicing mindful meditation helps you to be present and aware of your thoughts and feelings in a non-judgmental and positive way. In a study published in the journal Social Cognitive and Affective Neuroscience , researchers found that meditation has effects on activity in particular areas of the brain. Participants who had normal levels of anxiety took part in four 20-minute mindfulness meditation classes. They found up to a 39 percent decrease in anxiety levels after mindfulness training.

3. Go to a coffee shop. If you enjoy watching movies online or catching up on your favorite TV show, then try taking your tablet or laptop to your nearest coffee shop. Do an activity you like and feel comfortable with, in an environment that would usually make you anxious. You have the familiarity and comfort of being able to concentrate only on what you’re doing, but will be pushing your boundaries . Hopefully, you can push yourself but remain in your mental comfort zone at the same time.

4. Create an exposure hierarchy. Identify and rate how each social situation makes you feel in terms of anxiousness. For example, 0 would mean no anxiety, and 10 would be a full-blown panic attack.

Make a list and write down how you think you would feel for every situation, no matter how small or big. From walking into a room at a gathering to asking a stranger on the tube for the time. It’s important to write down on a piece of paper your predictions so that when the time comes to experience it, you know how you thought you would feel.

5. Don’t focus on yourself. It’s hard to stop the endless mind chatter when you’re in situations that make you particularly anxious. We often turn inward and focus on ourselves and how others will perceive us, almost always assuming it will be negative. The thought that everyone will be looking at you when you walk into a room and judging you in one way or another? This isn’t the case.

Stop focusing on yourself and what other people are thinking of you. Focus on other people, try to be present, and make genuine connections. No one’s perfect, so try to be in the moment and actually listen to what is being said.

6. Adopt a healthier lifestyle to reduce anxiety. The mind and body are linked, and how you treat your body can have a significant impact on the rest of your life, including your anxiety levels. Making small lifestyle changes can help to improve your self-confidence and your ability to cope with anxiety symptoms. Avoid or limit your caffeine intake by not drinking coffee or caffeinated drinks after a certain time. Energy drinks act as a stimulant and can increase anxiety symptoms. Make physical exercise a priority in your day and always try to be active at some point; even taking a brisk walk during your lunch hour is a great way to fit it in.

Drink alcohol only in moderation; although it may feel like it calms your nerves, it can also increase your chances of having an anxiety attack. Drink plenty of water, stay hydrated, and get enough high-quality sleep. When you’re deprived of sleep, you’re much more vulnerable to anxiety, and your mood can be affected greatly. New research suggests that sleep deprivation can actually cause an anxiety disorder.

7. Take a breath. The physical symptoms of anxiety include increased heart rate, pounding chest, dizziness, and muscle tension. Learning to take a minute and slow down your breath can help you take back control of your body.

Simply take a seat, get comfortable, and take the biggest breath you’ve taken all day and hold it in for four seconds. Then exhale slowly, pushing out as much air as possible. Take another deep breath filling the stomach with air and continue until you feel your breath slowing down to its normal rate.

8. Act confidently. There are a large number of adults suffering from social phobia and crippling shyness. You can learn to be confident in the same way you learned to ride a bike. Act more confidently, and people will react positively.

This doesn’t mean you need to be the class clown or the center of attention . It’s just about being more assertive . Something that feels terrifying at first will gradually feel better each time.

9. Find social situations and engage. Make a conscious effort to be more social. Actively look for supportive social environments that can help you overcome your fears. Perhaps start with a social skills training class. Here you can properly practice your social interactions before heading out into the real world. This will give you some tips on what to say and do when you find yourself in a social situation you’re unfamiliar with or anxious about.

10. Be kind to yourself. Nobody’s perfect, and everyone feels embarrassed at one point or another in their life. Overcoming social anxiety is by no means easy. You’ll have times where you think negatively and slip back into old habits. If you’re feeling run down or tired, you may find yourself feeling more anxious than normal, but it doesn’t mean you’ve failed. Just take a minute, focus on the present, and practice the techniques you’ve been working on.

11. Talk. By overcoming social anxiety and shyness, you will hopefully start feeling more confident during conversations. Talking to someone can be very challenging, and knowing what to say isn’t easy. Sometimes an awkward silence can feel like it lasts a lifetime. Talking to people gradually will help you be less anxious each time.

12. Face your fears. The final step is to face your fears. It’s impossible to overcome social anxiety if you don’t expose yourself to situations that make you anxious. By using avoidance as a tool to cope, you won’t be helping yourself or encouraging personal growth.

Numerous studies have shown that exposure therapy , facing your fears, is effective in treating anxiety disorders. Research does suggest, however, that exposure should be applied gently. Therefore take part in a social interaction or activity that only slightly provokes your anxiety and work your way up.

Overcoming social anxiety is a long journey, and it takes time for new neural pathways for social interactions to form. Is your social anxiety constantly interfering with your daily life? Then don’t hesitate to seek professional help in whatever form you feel comfortable looking for. These are great ways to help overcome your social anxiety. Although it seems like an impossible obstacle, it’s so worth overcoming, so you can live your life to the fullest.

Chloe Brotheridge is a hypnotherapist and anxiety expert and the author of The Anxiety Solution .

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10 Tips to Improve Public Speaking Skills

Professionals within all industries often need to present ideas and information. Improved public speaking skills can help employees reduce anxiety, improve productivity, and become more valued team members.

Regardless of the industry, one of the most critical professional skills is public speaking. Speaking comfortably and effectively to a crowd can facilitate formal board presentations and complex explanations to financial backers. It can also help you present ideas to colleagues and teammates.

Luckily, everyone can learn the skills needed to feel comfortable sharing concepts with co-workers or crowds. This is true even if speaking in front of others intimidates you or you’ve never done it before.

By implementing the best presenters' public speaking tips, you can confidently position yourself to convey important information. Improve your productivity and become an influential team member with good public speaking skills and focused effort. 

1. Know your audience before preparing your speech. 

Employees are more likely to feel comfortable presenting to an audience they know. By knowing the people you are talking to, you’ll better understand how to craft a message that resonates with them. 

Start by identifying their understanding of the topic you plan to discuss. This will help you know the amount of background you need to cover before going more in-depth. It can also help you choose the right kind of words. If you use industry jargon and acronyms for the general public, you’ll risk confusing them.

Then, as you’re presenting, stay aware of the reactions from your listeners. Adjust accordingly so you can connect with them through your message. 

2. Practice, practice, practice. 

Even the most seasoned public speaker needs to practice to be effective. Giving a mock presentation of your speech in advance will make it easier to determine if you’ve organised the information cohesively and clearly. 

It can help to talk out loud to an imaginary audience or in front of a mirror, but it’s even more effective to practice with the help of a supportive co-worker, friend, or family member as an audience. 

3. Use constructive criticism to your advantage.

Whether you’re practising or giving a presentation, ask for constructive criticism. This feedback includes specific examples and is offered in a good-natured way. If you know someone with your best interests in mind, you’ll likely be more open to their suggestions to enhance your communication. 

Constructive criticism can be challenging to accept. Take time before responding to reduce being defensive or taking the feedback personally. Integrate the ideas in a way that can help you improve your presentation for the next time. Always thank the person for providing their thoughts.

4. Make it your own. 

Connecting with an audience can happen more easily when you're being yourself. Let your personality shine through as you convey your message. Be authentic and appropriate—include humour when it can facilitate your work rather than detract from it.

If you're using a PowerPoint presentation, ensure the text and the pictures highlight your character and expertise. Include short and focused personal stories to illustrate your points. Add your contact information at the end of the presentation so people can follow up with you afterward. 

5. Connect with your audience with a personal story.

Including personal stories or anecdotes in your professional presentations can effectively communicate your message to your audience. This is demonstrated successfully on the TED Talk stage. 

When TED Speakers take the stage, they often begin with a short, personal tale. This structure helps them connect with the audience and share their passion for what they're about to discuss or explain their expertise. 

To add this personal touch to your presentation, ensure your share directly connects with the topic. If you think someone will need help understanding the point of the personal story, omit it.

Learn more about storytelling and influencing with this course from Macquarie University.

6. Make eye contact and avoid reading from a script.

Practice does more than ensure your presentation is structured and can provide the necessary messages. It also helps you feel comfortable enough with your material to relax on stage physically. Also, you’re more likely to connect with those around you when you make eye contact. 

Presenters can use other methods to stay on track. If you have paper notes, you can just use an outline with a few words to remind you about what you wish to cover. Never rely on verbatim notes. If you're using an audio-visual aid like a PowerPoint presentation, use your slides as the cues instead. 

When you look at the people in the crowd, you’ll also be able to determine whether they understand your main points or if you’ll need to clarify them further.

7. Use the stage to your advantage.

Before the presentation, gather information about where you’ll be physically speaking. Check that your PowerPoint presentation can work with the provided equipment. Make sure you know how the room will be set up. Ask about time constraints, whether people will eat during your talk, and what kind of microphone you’ll use.

Then, when you’re on stage, own the space. Walk to different areas to make eye contact with other people in the audience. 

Be aware of your body language. Let your arms hang loosely. Stand with excellent posture, with your back straightened, and smile. Gain control over any nervous gestures—such as thrusting your hands in your pockets or scratching your head—so they don’t distract from your message.

8. Have coping skills in place for when nerves hit.

Despite your preparation, it’s normal to find yourself still overcome with nerves at some point in your presentation. When this happens, take a deep breath. No one’s expecting you to be perfect.

Work on gaining perspective before any problems, and strive for connection with your audience, not perfectionism. Humour can help ease tense moments and remind those listening that you are a human just like them. 

9. Record and evaluate yourself speaking. 

Co-workers and friends can help provide feedback, but you can help yourself. When you make a presentation, please set up your phone to video record yourself so you can watch it later. You may be surprised by your nervous habits or awkward phrasing and could even find new ways to improve the readability of your PowerPoint slides.

You can record yourself directly through the software if you're giving the presentation online through a video platform like Zoom. Use this technology to improve your skills to be even more effective next time and avoid ruminating on mistakes. Stay positive.

10. Make a lasting impression with a firm conclusion. 

As experts encourage speakers to grab their audience’s attention within the first 30 seconds of their presentations, creating a solid ending is also wise. This closing can include things like: 

A call to action (CTA) that encourages listeners to take the next step

A memorable quote that inspires or illustrates a point from your presentation

A personal story that demonstrates why this issue is so important to you

A summary of the most important takeaways 

Remember to thank the audience for their time once you conclude your presentation. If there is time, you can invite questions and answer them from the stage. If organisers have limited your time, offer to answer questions afterward. 

The importance of developing your public speaking skills

Public speaking skills are helpful for growth in various facets of life. Beyond setting a foundation for advancement in your career, the ability to speak comfortably and effectively in public will help you:

Strengthen team-building and collaboration 

Share your ideas and offer solutions to work-related problems

Earn esteem with employers and co-workers alike

Create connections that can lead to new professional opportunities

Become a better listener to provide the same respect you wish for yourself during presentations

The benefits of these skills transfer easily to other areas of life. Improve your relationships along with your professional success through clear and effective communication. 

It can take time to improve public speaking skills. The key to confidence is a willingness to practice public speaking tips from experts, such as those who follow and embrace the temporary discomfort of developing any new skill.

Next steps for success 

Apply these public speaking tips to improve your ability to execute a presentation confidently. Further, refine your skills by practising and learning from those who can demonstrate their success in public speaking . 

Take public speaking classes. 

Online public speaking courses provide opportunities to improve communication skills from the comfort of your home or office. Take the Introduction to Public Speakin g course or Dynamic Public Speaking Specialisation offered by the University of Washington on Coursera to gain confidence as you learn presentation and public speaking skills.

Join a public speaking support group.

Toastmasters International , a nonprofit organisation with chapters worldwide, aims to teach people public speaking and leadership skills. Members practice giving speeches and overcoming shyness and anxiety with regular online and in-person meetings. 

Attend public speaking events.

If your town or city offers events with speakers on various topics, consider these opportunities to learn. When watching others give presentations, use a critical eye to know what works and what doesn’t. Ask yourself why you enjoyed or didn’t enjoy the lecture beyond the topic. 

Watch videos of effective public speaking.

Finally, you can enjoy the same learning experience of in-person lectures by watching videos of influential public speakers. TED Talks are an online collection of presentations on various topics, including science, entertainment, and business. Watch as many as you can and use the best speakers as mentors to improve your confidence and success in public speaking.

Keep reading

Coursera staff.

Editorial Team

Coursera’s editorial team is comprised of highly experienced professional editors, writers, and fact...

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How to Manage Social Anxiety in the Workplace

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How to Manage Social Anxiety in the Workplace was originally published on Idealist Careers .

Editor’s Note: Please note that this post was not written by a mental health professional. If you are struggling with social anxiety and need support, we recommend seeking the help of a mental health professional or therapist. 

Social anxiety is more common than you may think. If you find yourself among the 15 million adults in the U.S. with social anxiety , interacting with colleagues, making calls at work, and participating in staff meetings might be challenge. Here are some tips to keep social anxiety from hindering your professional experience. 

Social anxiety vs. shyness

Shyness and social anxiety are terms that are often used and understood interchangeably, perhaps because there is quite a bit of overlap between them . However, it is possible for people to experience both at once, or one independent of the other. 

While shyness can make you uncomfortable in a specific situation, social anxiety can affect your quality of life. Understanding the difference is important when you’re trying to identify the experiences and needs of those around you. It is equally important to understand these terms as they relate to you and your specific situation. Shyness is a personality trait, often noticeable by others, and it doesn’t require treatment. Social anxiety is a mental health condition in which someone might feel extremely anxious, but present as extroverted and confident. 

Participating in meetings when talking seems impossible

Meetings can feel extremely difficult for someone with social anxiety. The best part about dealing with something that you can anticipate is that you can prepare in advance. Follow these tips for a successful meeting. 

If you know that you will be expected to speak or if you know what the topic of the conversation will be, you can write some ideas down and practice . If certain topics feel more natural for you to talk about, take the opportunity to rehearse speaking when these specific points are raised in the conversation. 

Work up to it

Another way to prepare for a bigger meeting is to interact with your colleagues one on one first. Making a habit of smaller interactions may help you to feel more at ease when you go into larger meetings with co-workers. 

Nonverbal communication

Participating in meetings is more than just voicing your opinions. Most experts agree that 70-93% of all communication is nonverbal . Nodding at someone that you agree with or attentively listening and smiling when appropriate or other body language is a good way to participate in a meeting when speaking seems too difficult. 

Managing vs. curing

Expecting to be able to easily overcome your social anxiety can lead to disappointment and frustration. Instead, finding useful ways to cope allows you to manage it in the workplace.

Being proactive 

Being open about your social anxiety can be the best way to manage it in the long term. Letting colleagues or your supervisor know that this is something you struggle with and would like to improve can help you find ways to work around the challenge as a team. For example, if speaking is difficult in the moment, perhaps you can commit to providing written thoughts by email after a meeting. 

Letting those around you know what helps you do your job shows that you are a team player and invested in doing well. In fact, being open about this might help others who are struggling with something similar and can help reduce the stigma surrounding mental health .

Physical symptoms

Sometimes, social anxiety manifests in your body physically. In this case, alleviating the physical symptoms can improve your overall state of mind during an anxiety-inducing situation.

When you are under stress or feeling anxious, your body naturally kicks into action , and physical symptoms such as headaches, nausea, and shortness of breath can occur. Finding distractions and practicing breathing exercises can help ease any shakiness or stomach pain. Reminding yourself that there is nothing physically wrong in your body can help to alleviate some of the stress and remind you to proactively relax when you start experiencing these symptoms.

Being confident in who you are, even if your voice shakes

In the workplace, extroversion and confidence are often rewarded. Having social anxiety can result in a cycle of stress around all social interactions. But remember that many of us have insecurities or parts of our identity that can affect the way we show up in our profession and learning to cope is an important part of your professional development. 

Do you deal with social anxiety in the workplace? Share your tips with us on Facebook and let others know they are not alone.

Struggling With Social Anxiety? Our Therapist Offers 5 Tips To Make Your Life Easier

W hile most people care what others think of them to some extent, social anxiety occurs when a person experiences significant stress, fear, or anxiety in relation to being rejected or judged by others in a social setting. When these feelings become so severe that they affect a person's ability to function in everyday situations, social anxiety may be classified as a social anxiety disorder, per a 2013 study in the Annual Review of Clinical Psychology. The Anxiety & Depression Association of America estimates that around 15 million Americans experience social anxiety disorder, but while it's fairly common, it can also feel extremely isolating and debilitating.

If you're struggling with social anxiety, it's important to understand that it's not your fault, you aren't alone, and there is help available. Talking to an experienced mental health professional can help you to overcome your fears in the long run, but there are also strategies you can use on your own to find relief. To learn about some of the best techniques to deal with social anxiety in a healthy way, Glam spoke exclusively with Miami-based neuropsychologist Dr. Aldrich Chan , who shared a few helpful tips. By preparing for each individual situation as it comes, staying present rather than getting swept up in catastrophizing thoughts, and setting safe boundaries, you can make life with social anxiety much more manageable.

If you or someone you know needs help with mental health, please contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website .

Read more: The Four Types Of Extroverts Explained

Prepare And Practice

Social anxiety can lead you to fear a wide range of social situations, but your fears might also be limited to a few particular scenarios. If that's the case, Dr. Aldrich Chan advises that the best thing you can do is prepare in advance to develop your confidence. "Rehearse what you want to say or even role-play with a trusted friend," he tells Glam exclusively, specifying that this is a particularly useful strategy if you're worried about giving a speech or presentation. "This gives you confidence in the content of your speech and helps you become familiar with the feelings of expressing yourself," Dr Chan says.

You can also use this technique in less-formal social situations, like a first date or even starting a new job. It can be especially helpful when dealing with phone call anxiety . Practicing what you're going to say with "a set of go-to questions in your mind" can take the edge off, as you won't have to worry about having to think of something to say on the spot. The more you practice your speech or conversation, the more confident you will feel.

Mindfulness And Grounding Techniques

"Mindfulness" isn't just a buzzword in the wellness space. The act of being fully present and grounded in your surroundings can be incredibly helpful if you experience any form of anxiety, as it slows those anxious thoughts down and prevents you from worrying about the past or future. "When anxiety strikes, it often sends the mind into overdrive with swirling, negative thoughts," Dr. Aldrich Chan says in an exclusive conversation with Glam, explaining that by being mindful, you can "divert your mind from anxious thoughts" and instead concentrate on the present. So how exactly do you practice mindfulness?

While there are apps for mindfulness and meditation , Dr. Chan recommends "focusing on your breath or grounding techniques like the '5-4-3-2-1' (identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste)." These will snap your thoughts back from whatever is making you worried and onto the present moment. As your mind stops buzzing with anxious thoughts, you should begin to also find relief from some of the physiological symptoms of your social anxiety.

Set Boundaries And Pace Yourself

Although social anxiety is common ( even extroverts can experience it ), the triggers associated with it can be unique. It's important to identify the specific factors and situations that cause you the most anxiety so you can tread through them carefully and set up enough boundaries for yourself. According to Dr. Aldrich Chan, who spoke with Glam exclusively, this can help you to "limit your time in anxiety-inducing situations." One of the most universal triggers for social anxiety is crowds, and Dr. Chan has some helpful advice for setting boundaries in this scenario: "If crowded settings are overwhelming, give yourself permission to take breaks. Step outside for a breath of fresh air, find a quieter spot ..."

Another common trigger is feeling bombarded by digital communications, like texts and emails. If you find yourself feeling anxious about forever having to reply to people, Dr. Chan recommends setting "specific times in the day when you'll address them so you're not constantly feeling the pressure to respond immediately." Pacing yourself and operating within boundaries can feel strange at first, especially if you tend to worry about pleasing the people around you, but remember that your own health and wellbeing should be your priority.

Reframe Negative Thoughts

Many people who experience social anxiety feel overwhelmed by the physical symptoms, like a racing heartbeat, feeling flushed, shaking, or nausea. Often, these sensations come about in response to anxious thoughts, so tackling your thoughts can be an effective way to relieve physical symptoms. Dr. Aldrich Chan suggests identifying and then reworking your negative thoughts one by one to develop healthier thought patterns in the long term. "Cognitive restructuring is a technique from cognitive-behavioral therapy that involves identifying and challenging negative thought patterns," he tells Glam exclusively. "For example, if you think, 'I'll embarrass myself if I speak up,' you can reframe it to, 'Everyone makes mistakes, and speaking up is an opportunity for me to share my perspective. Even if it's not perfect, it's valuable.'

You may have to put in a lot of effort to reframe your thoughts at first, especially if they're hard-wired and deeply ingrained in your mindset. But the more you challenge each negative thought, the easier it will be to dismantle them until they are no longer your first response.

Seek Support

Help is always available if you experience social anxiety; this is not an obstacle you need to face on your own. Whether you open up to a mental health professional or just a trusted friend, Dr. Aldrich Chan tells Glam exclusively that "verbalizing your fears can help diminish their power." Having another person validate the effect your fears have on you, even if you think they're silly, can help you to feel less alone and overwhelmed.

Seeking professional help can be particularly effective because in addition to just having someone to talk to, you'll have cognitive-behavioral therapy, which Dr. Chan says "is effective for treating social anxiety." However, other options are available, too. " ... joining support groups, either in-person or online, can provide a space where you can share your experiences and learn from others who face similar challenges," he adds. No matter how your social anxiety presents itself, nobody should have to suffer. By employing these strategies and seeking support, you can take some of the pressure off and start enjoying life again.

Read the original article on Glam .

37 | Afraid Your Audience Is BORED of Your Presentations? How to Use Inflection To Keep Them Focused How Confidence Speaks | Public Speaking, Communication, Build Confidence, Christian, Social Anxiety, Presentation Tips, Women

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Have you ever been in a situation where you have been speaking to a group of people, and they seem disinterested in what you are saying? Do you feel this worry build up within you that they are bored of you and your words aren’t impacting them? 🫠 In today’s episode, we’re going to tackle this issue, and we’re going to dive into the concept of inflection and how that can help you keep your audience engaged and NOT bored! 😆 Grab your notebook and pen, and let's get into this episode, friend! 🎙   Let's Connect 👋🏼: 🎙1:1 Coaching: https://sarahfernandez.co/work-with-me   💻 Website: sarahfernandez.co   🫶🏼FREE Community Group: https://bit.ly/HowConfidenceSpeaksGroup   📝 Become a How Confidence Speaks Insider: https://bit.ly/hcsinsidernewsletter   📨 Email: [email protected]  

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