Managing Performance Anxiety in Public Speaking


Public speaking can be a daunting experience for many individuals, especially those who suffer from performance anxiety. Performance anxiety, also known as stage fright, is a psychological condition that can affect anyone, regardless of their level of experience or expertise in public speaking. In this article, we will discuss some effective strategies for managing performance anxiety in public speaking. Whether you are a seasoned professional or a novice speaker, these tips can help you overcome your fear and deliver a confident, engaging presentation.

Understanding Performance Anxiety

Performance anxiety is a type of social anxiety that occurs specifically in relation to public speaking or performing. It can manifest in various ways, including:
  • Racing heart
  • Sweaty palms
  • Nausea or stomach discomfort
  • Trembling or shaking
  • Dry mouth
  • Difficulty breathing
  • Feeling lightheaded or dizzy
  • Blanking out or forgetting what to say
These physical symptoms can be very distressing and may lead to a negative feedback loop, where the fear of anxiety symptoms causes more anxiety, leading to even more severe symptoms. Performance anxiety can also lead to negative thoughts and beliefs about oneself, such as feeling incompetent or unworthy.

Coping Strategies for Performance Anxiety

1. Practice, Practice, Practice

One of the most effective ways to manage performance anxiety in public speaking is through preparation and practice. The more familiar you are with your material, the more confident and relaxed you will feel during your presentation. Rehearse your speech several times, preferably in front of a mirror or a small audience, to get used to the feeling of speaking in front of others.

2. Visualize Success

Visualization is a powerful technique that can help you overcome performance anxiety. Spend some time before your presentation visualizing yourself delivering a confident and engaging speech. Imagine the audience responding positively to your words, and feel the sense of accomplishment that comes with delivering a successful presentation.

3. Focus on Your Breathing

Deep breathing can help calm your nerves and slow down your heart rate. Take a few deep breaths before you begin your presentation, and focus on breathing slowly and deeply throughout your speech.

4. Reframe Your Thoughts

Negative self-talk can contribute to performance anxiety. Instead of focusing on your fears and self-doubt, try to reframe your thoughts in a more positive and constructive light. For example, instead of thinking "I'm going to mess up," try thinking "I'm prepared and confident."

5. Use Positive Body Language

The way you hold yourself can have a powerful impact on your confidence and presence. Stand up straight, make eye contact with your audience, and use open and expansive body language to convey confidence and authority.

6. Embrace Your Nervous Energy

It's natural to feel nervous before a presentation, and trying to suppress those feelings can actually increase your anxiety. Instead, try to embrace your nervous energy, and channel it into your performance. Use your energy to engage with the audience and deliver an enthusiastic and dynamic presentation.


Performance anxiety can be a significant obstacle to public speaking, but it's not insurmountable. With practice and preparation, along with some effective coping strategies, you can learn to manage your anxiety and deliver confident, engaging speeches. Remember to focus on your breathing, reframe your thoughts, and use positive body language to convey confidence and authority. And most importantly, don't be afraid to embrace your nervous energy and use it to connect with your audience and deliver a memorable presentation.