How to Overcome the Fear of Public Speaking in the Workplace

International superstar Michelle Yeoh admitted she had stage fright during her younger years. She never imagined being an actress because of this liability, which made her forget her lines and sometimes even her name. But soon, she learned how to handle stage fright, eventually bagging multiple awards for performances in numerous highly acclaimed films.

Stage fright can happen even to the most talented, gifted, and accomplished individuals. Hollywood actors, theatre performers, TV presenters, teachers, celebrity chefs, newscasters, and sports commentators — most of them would have had to learn how to overcome the fear of public speaking.

This social anxiety doesn’t come easy. Yeoh even needed to find excuses to skip her drama lessons because of that crippling fear. The same situation is common among lawyers representing clients in court, politicians addressing an international conference, and religious leaders preaching to a large crowd. But it also applies in the work setting: a trainer teaching a batch of new hires, a new hire introducing himself to his manager, a manager discussing new targets with the VP, a VP presenting project plans to the CEO, and the CEO updating the board of directors.

Stage fright can happen to anyone – even the most confident person in a room. Here, learn what causes this public speaking fear and how it can help your career. Plus, get tips on how to get outside your comfort zone and overcome this source of worry.

What Is Stage Fright?

Did you know that, in the US, more people fear public speaking than heights, spiders, and even death? And this is a reality around the world. Many would rather hide in the bathroom than be called to tell a joke in front of a live audience. Or others would prefer to take a vacation leave than to be assigned a small speaking part during a pitch to a client. Sometimes, even reading the meeting minutes to your team can fill you with dread and panic.

If you want to ease your nerves, remember that you are not alone. Again, everyone can get stage fright. Getting to the basics, learning what stage fright is, and finding out its causes can boost your self-esteem and do wonders for your self-confidence. This might just be the solution to make you stand up, present to your organisation, and win that promotion.

Stage fright is also sometimes called performance anxiety. The scientific term used is glossophobia, which is the fear of public speaking. It is the terror felt before, during, or even after performing to an audience, whether physically or otherwise. It doesn’t require you to speak – you can feel nervous even by just raising your hand. It also happens without other people in front of you. Sometimes, you can feel it when a camera is pointed at you, like when you’re called during a virtual meeting.

Up to 75% of people experience glossophobia in their lives. That percentage includes Yeoh, your favourite musicians, social media influencers, top athletes, your college professor, one or both of your parents, and you. The bad news is you cannot eliminate this fear from your system. The good news? There are numerous tried-and-tested ways to help you manage and reduce it.

What causes the fear of public speaking?

The fear may stem from a more serious issue related to how you deal with social circumstances. It might root in a deep-seated internal struggle of being around other people in unfamiliar surroundings. It’s important to note that glossophobia is considered a medical condition related to anxiety. As such, several factors may lead to it at the cognitive level:

• Difficulty in accepting, processing, or dealing with rejection
• Hypervigilance or the anticipation of danger
• Belief in the idea of perfectionism and its presumed rewards
• Undervaluing your talents, qualifications, and expertise
• Exaggeration of other people’s opinions and perceptions of you
• Unrealistic expectations that are too high or low set by yourself or other external factors
• A defence mechanism to shield yourself from others’ reactions to your performance or your fright
• Overall avoidance of failure and its possible effects
• Disappointment towards yourself, your background, and your capabilities
• High pressure set by external standards
• Perceived incompetence and inability to succeed
• Trauma from previous events with events that continue to linger

What are the signs and symptoms of stage fright?

For some, the fear of public speaking can manifest as uncontrollable sweats, dry throat, and cold extremities. For others, it shows itself as something more serious that some might consider more akin to diseases or disorders. The signs and symptoms are unique for every person, but you can look out for the following to help you recognise your phobia:

These signs may become evident weeks, days, or hours before the scheduled speaking event. For some, the anticipation itself heightens these symptoms, progressing and accelerating as time passes. You may solely experience cognitive indications for now, but you might also display behavioural or physical manifestations closer to the engagement.

While on stage or in the middle of your speech, this fear can still expose itself – leaving you more anxious and fearful of the results. The phobia can showcase itself through the following:

• Missing cues and ignoring briefings
• Standing on one leg or in an imbalanced position
• Uncontrollable shaking, especially of the hands and legs
• Slouching
• Talking too quickly
• Speaking without emotion, in a flat voice, and with a low volume
• Exaggerating hand movements
• Missing points and finishing hurriedly
• Repeating words and using too many fillers
• Ignoring the audience
• Looking at inanimate objects, like the screen, the slides, or the floor

How to Handle Stage Fright

Is it enough to improve your public speaking skills? At the surface, it might be enough. It will also help you become a more engaging speaker who has control over your audience. But if you realise that the fear stems from a deeper cause, you’ll want to manage that before you even enhance your oral capabilities. Follow some of these tips and find out what works best for you.

Planning for the speaking event

1. Do your research. Know your topic, regardless if it interests you.
2. Set a timeline.
3. Rehearse your speech. Practice in front of a mirror or with someone you trust.
4. Prepare bullet points and keywords to help you in memorisation.
5. Study your audience. Find out the size of the crowd and get a brief background of the people in the room.
6. Visit the venue. Feel the temperature of the room. Decide where you will stand.
7. Anticipate questions. Prepare answers for every possible query from the audience.
8. Maintain a positive outlook. Think that you will succeed.
9. Identify any cognitive or behavioural blockers that may affect your performance. Compartmentalise them.
10. Exercise. Prepare yourself physically.

On the day of the speaking event

1. Make sure you get a good night's sleep.
2. Schedule your meal a few hours before the event. You don’t want to feel too full and heavy while speaking.
3. Avoid consuming alcohol or caffeine, especially if it causes palpitations.
4. Dress like a winner. Remember that your external appearance is also important when you take the stage. Trim your beard, cut your nails, or wear your favourite lipstick. Go ahead and wear your lucky socks.
5. Talk with a trusted friend to let out your emotions.
6. Keep yourself calm. Untie knots in your head.
7. By now, you should know the content and flow of your speech by heart. Avoid doing last-minute research. You can review your bullets and keywords.
8. Be punctual. Get a feel of the room.
9. Like athletes, do a warm-up. Test your vocals. Move to get your blood flowing, but not too much that it makes you sweat.
10. Stay hydrated. Use the restroom right before speaking.

During the speaking event

1. Think of the present. Don’t dwell in the past and anticipate the future.
2. Take a deep breath before saying your first word.
3. Stand straight and fix your posture to exude confidence.
4. Look at your audience. Establish invisible left, centre, and right markers that you can look at.
5. Hold the microphone with your non-dominant hand.
6. Speak with clarity and authority. You’ve practised this multiple times. You’ve got this!
7. Be entertaining when possible. Insert a joke so you and your audience can loosen up.
8. Laugh at mistakes and brush them off. Make them part of your speech.
9. Walk around the stage when possible.
10. Be natural. Showcase yourself.

Pat yourself at the back for getting it done and not backing out at the last minute. Even if you stumbled along the way, the important thing is you made it to the finish line. Keep at it, and gladly volunteer to speak again at the next opportunity. Gaining more experience will help you overcome your fear of public speaking. Who knows? You might just be the next Michelle Yeoh of your generation!

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