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She has a Master's degree in clinical psychology.</p>" tabindex="0" data-inline-tooltip="true"> <a href="https://www.verywellmind.com/arlin-cuncic-3024162" rel="nocaes" data-trigger-link="true" class="mntl-attribution__item-name" tabindex="-1" >Arlin Cuncic, MA</a> <div id="mntl-author-tooltip_1-0" class="comp mntl-author-tooltip mntl-tooltip mntl-group"> <div class="mntl-author-tooltip__top "> <div class="mntl-author-tooltip__image-wrapper"> <div class="img-placeholder" style="padding-bottom:100.0%;"> <img data-srcset="https://www.verywellmind.com/thmb/iax_dnultbFliB661qKudhPacWg=/40x0/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg 40w, https://www.verywellmind.com/thmb/b2GFFXh4VexYuNyHs0WpQwqbMc8=/58x0/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg 58w, https://www.verywellmind.com/thmb/a4oynkmKbBXNATuztjfU-N1esis=/76x0/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg 76w, https://www.verywellmind.com/thmb/pe2T6dWGwtNoDmMpd7GuumPiz2A=/94x0/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg 94w, https://www.verywellmind.com/thmb/VhnseoBpK_PLcpcOR2BrD1qghCo=/112x0/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg 112w" data-sizes="80px" data-src="https://www.verywellmind.com/thmb/4NmbHnuUKuJHrYxVfSk5fj73zPA=/200x200/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg" alt="Arlin Cuncic" class="lazyload mntl-author-tooltip__image" width="200" height="200" /> <noscript> <img src="https://www.verywellmind.com/thmb/4NmbHnuUKuJHrYxVfSk5fj73zPA=/200x200/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg" srcset="https://www.verywellmind.com/thmb/iax_dnultbFliB661qKudhPacWg=/40x0/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg 40w, https://www.verywellmind.com/thmb/b2GFFXh4VexYuNyHs0WpQwqbMc8=/58x0/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg 58w, https://www.verywellmind.com/thmb/a4oynkmKbBXNATuztjfU-N1esis=/76x0/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg 76w, https://www.verywellmind.com/thmb/pe2T6dWGwtNoDmMpd7GuumPiz2A=/94x0/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg 94w, https://www.verywellmind.com/thmb/VhnseoBpK_PLcpcOR2BrD1qghCo=/112x0/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg 112w" alt="Arlin Cuncic" width="200" height="200" class="img--noscript mntl-author-tooltip__image" /> </noscript> </div> </div> <div id="mntl-author-tooltip__name_1-0" class="comp mntl-author-tooltip__name mntl-attribution__item "> <a href="https://www.verywellmind.com/arlin-cuncic-3024162" rel="nocaes" class="mntl-attribution__item-name" tabindex="0" >Arlin Cuncic, MA</a> </div> <div class="mntl-author-tooltip__bio"> <p>Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.</p> </div> </div> <div class="mntl-author-tooltip__bottom"> <span class="mntl-author-tooltip__learn-more-text">Learn about our </span> <a href="/our-editorial-process-4778006" rel="nocaes" class="mntl-author-tooltip__learn-more-link" >editorial process</a> </div> </div></div> </div> <div class="mntl-attribution__item-date">Updated on August 31, 2024</div></div> <div id="mntl-bylines__group_2-0" class="comp mntl-bylines__group mntl-block mntl-bylines__group--medical_reviewer "><div id="mntl-bylines__item_2-0" class="comp mntl-bylines__item mntl-attribution__item "><svg class="icon reviewer-icon mntl-attribution__item-icon" > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#reviewer-icon" href="#reviewer-icon"></use> </svg> <span id="review-descriptor-override_2-0" class="comp review-descriptor-override "><span data-tooltip="Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. 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https://www.verywellmind.com/thmb/-6EGp0xT-bQlTsXXqijD77zOiko=/94x0/filters:no_upscale():max_bytes(150000):strip_icc()/aron-6f9b8a651e804c07b290e57b3218a898.jpeg 94w, https://www.verywellmind.com/thmb/1k8Mb1LhPU425N0_1rcATUQnqP8=/112x0/filters:no_upscale():max_bytes(150000):strip_icc()/aron-6f9b8a651e804c07b290e57b3218a898.jpeg 112w" alt="Aron" width="200" height="200" class="img--noscript mntl-author-tooltip__image" /> </noscript> </div> </div> <div id="mntl-author-tooltip__name_2-0" class="comp mntl-author-tooltip__name mntl-attribution__item "><svg class="icon reviewer-icon mntl-attribution__item-icon" > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#reviewer-icon" href="#reviewer-icon"></use> </svg> <span class="mntl-attribution__item-descriptor">Medically reviewed by</span> <a href="https://www.verywellmind.com/aron-janssen-md-4779174" rel="nocaes" class="mntl-attribution__item-name" tabindex="0" >Aron Janssen, MD</a> </div> <div class="mntl-author-tooltip__bio"> 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data-tracking-container="true" ><span class="link__wrapper">Practice</span></a></div></li> <li id="mntl-toc__list-item_2-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_2-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-preparation-can-reduce-public-speaking-anxiety" rel="nocaes" id="mntl-toc__list-item-link_2-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Prepare</span></a></div></li> <li id="mntl-toc__list-item_3-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_3-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-use-relaxation-strategies-to-manage-anxiety" rel="nocaes" id="mntl-toc__list-item-link_3-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Use Relaxation Strategies</span></a></div></li> <li id="mntl-toc__list-item_4-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_4-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-maintain-perspective" rel="nocaes" id="mntl-toc__list-item-link_4-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Maintain Perspective</span></a></div></li> <li id="mntl-toc__list-item_5-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_5-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-be-confident-when-speaking" rel="nocaes" id="mntl-toc__list-item-link_5-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Be Confident When Speaking</span></a></div></li></ul></div></div></div></div> </div><div class="loc article-content"><div id="article__broad-video-jw_1-0" class="comp article__broad-video-jw mntl-jwplayer-broad mntl-block is-hidden" data-pixel-depth="100"><div id="mntl-jwplayer-broad__video_1-0" class="comp mntl-jwplayer-broad__video mntl-jwplayer mm-video lazyload" data-bgset data-sizes="auto"></div> <div id="mntl-jwplayer-broad__title_1-0" class="comp mntl-jwplayer-broad__title mntl-block"><div id="mntl-jwplayer-broad__title--text_1-0" class="comp mntl-jwplayer-broad__title--text mntl-text-block type--mouse"></div> <button id="mntl-jwplayer-broad__title-icon--close_1-0" class="comp mntl-jwplayer-broad__title-icon--close mntl-block type--shrew-bold" data-click-tracked="false"><span id="mntl-text-block_1-0" class="comp mntl-text-block">Close</span> <svg class="icon close-icon " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#close-icon" href="#close-icon"></use> </svg></button></div></div> <div id="health-sc-page_1-0" class="comp health-sc-page mntl-sc-page mntl-block structured-content article-content expert-content right-rail__offset lock-journey" data-sc-sticky-offset="60" data-sc-ad-label-height="24" data-sc-ad-track-spacing="100" data-sc-min-track-height="250" data-sc-max-track-height="600" data-sc-breakpoint="50em" data-sc-load-immediate="4" data-sc-content-positions="[400, 1400, 1400, 1700, 2000, 2200, 2400, 2600, 2800]" data-bind-scroll-on-start="true"><p id="mntl-sc-block_1-0" class="comp mntl-sc-block mntl-sc-block-html"> Public speaking can *really* hard, especially if you struggle with social anxiety or if you don't have a lot of experience talking in front of groups. Research suggests that 61% of university students in the U.S. have a fear of public speaking.<span class="ql-inline-citation" data-cite="3"></span> Fortunately, many strategies can help you build your confidence and strengthen your public speaking skills. </p> <div id="mntl-sc-block_2-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_3-0" class="comp mntl-sc-block mntl-sc-block-html"> Public speaking tips for students aim to reduce anxiety that can interfere with giving presentations or speeches in class. These tips aren't just helpful for speaking in front of a big group. If you have <a href="https://www.verywellmind.com/social-anxiety-disorder-overview-4581773" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">social anxiety disorder (SAD)</a>,<span class="ql-inline-citation" data-cite="1"></span> these strategies can also help you feel more comfortable speaking in front of a group or telling a story among friends.<br> </p> <div id="mntl-sc-block_4-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="health-sc-block-callout--key-takeaway_1-0" class="comp health-sc-block-callout--key-takeaway health-sc-block-callout-base mntl-sc-block-callout mntl-block theme-key-takeaway theme-key-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><h3 id="mntl-sc-block-callout-heading_1-0" class="comp mntl-sc-block-callout-heading mntl-text-block">At a Glance</h3> <div id="mntl-sc-block-callout-body_1-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>If you have social anxiety and need to <a href="https://www.verywellmind.com/tips-for-managing-public-speaking-anxiety-3024336" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">give a speech</a> in elementary school, high school, college, or university, it helps to <a href="https://www.verywellmind.com/tips-for-managing-public-speaking-anxiety-3024336" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2">be as prepared as possible</a>. Beyond preparation, however, there are strategies that you can use to reduce anxiety...without feeling like the urge to fake an illness so you can stay home and skip it.</p> <p>Practice, preparation, and relaxation strategies are essential for students dealing with anxiety about public speaking. It's also important to maintain perspective; remember, other people get nervous, too! As you practice, you'll start to feel more confident about talking in front of groups, which will help you present your best self with a lot less anxiety.<br></p></div></div> <div id="health-sc-block-featuredlink--related_1-0" class="comp health-sc-block-featuredlink--related health-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link freemarker.template.FalseTemplateBooleanModel@2b63ad93 theme-related"><a href="https://www.verywellmind.com/tips-for-managing-public-speaking-anxiety-3024336" rel="nocaes" id="mntl-sc-block-featuredlink__link_1-0" class="mntl-sc-block-featuredlink__link mntl-text-link " data-tracking-container="true" data-tracking-id="featured-link" ><span class="link__wrapper">Tips for Managing Public Speaking Anxiety</span></a></div> <div id="mntl-sc-block_7-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-practice-your-public-speaking"></span><h2 id="mntl-sc-block_8-0" class="comp mntl-sc-block health-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Practice Your Public Speaking </span> </h2> <p id="mntl-sc-block_9-0" class="comp mntl-sc-block mntl-sc-block-html"> Even great speakers practice their speeches beforehand. Practice out loud with a recording device or video camera, and then watch yourself to see how you can improve. If you are feeling brave, practice in front of a friend or family member and ask for feedback. </p> <div id="mntl-sc-block_10-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_11-0" class="comp mntl-sc-block mntl-sc-block-html"> Research has even shown that imaginary practice can be an effective way to combat feelings of public speaking anxiety.<span class="ql-inline-citation" data-cite="2"></span> </p> <div id="mntl-sc-block_12-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_14-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Talk About What You Know </span> </h3> <p id="mntl-sc-block_15-0" class="comp mntl-sc-block mntl-sc-block-html"> If possible, choose a topic for your speech or presentation that you know a lot about and love. The audience will feel your passion for the topic, and you will feel less anxious knowing that you have a lot of experience to draw from when other students ask you questions. </p> <div id="mntl-sc-block_16-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="health-sc-block-callout--takeaway_1-0" class="comp health-sc-block-callout--takeaway health-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_2-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Talking about things you are knowledgeable about can help you feel more confident and comfortable when you are speaking in public.</p></div></div> <h3 id="mntl-sc-block_19-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Concentrate on Your Message </span> </h3> <p id="mntl-sc-block_20-0" class="comp mntl-sc-block mntl-sc-block-html"> When you focus on the task at hand, anxiety is less likely to get out of control. Concentrate on the main message of your speech or presentation and make it your goal to deliver that message to the other students in your class. </p> <div id="mntl-sc-block_21-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_23-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Grab the Audience's Attention </span> </h3> <p id="mntl-sc-block_24-0" class="comp mntl-sc-block mntl-sc-block-html"> Most of your fellow classmates will pay attention for at least the first 20 seconds; grab their attention during those early moments. Start with an interesting fact or a story that relates to your topic. Other ways you can generate interest include:<br/> </p> <div id="mntl-sc-block_25-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <ul id="mntl-sc-block_26-0" class="comp mntl-sc-block mntl-sc-block-html"> <li>Asking rhetorical questions</li><li>Inspiring emotion</li><li>Generating curiosity</li><li>Relating an interesting historical event</li> </ul> <div id="mntl-sc-block_27-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_29-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Have One Main Message </span> </h3> <p id="mntl-sc-block_30-0" class="comp mntl-sc-block mntl-sc-block-html"> Focus on one central theme, and your classmates will learn more. Tie different parts of your talk to the main theme to support your overall message. Trying to cover too much ground can leave other students (and you) feeling overwhelmed. </p> <div id="mntl-sc-block_31-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_33-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Tell Stories </span> </h3> <p id="mntl-sc-block_34-0" class="comp mntl-sc-block mntl-sc-block-html"> Stories catch the attention of other students and deliver a message in a more meaningful way than facts and figures. Whenever possible, use a story to illustrate a point in your talk. </p> <div id="mntl-sc-block_35-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-preparation-can-reduce-public-speaking-anxiety"></span><h2 id="mntl-sc-block_36-0" class="comp mntl-sc-block health-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Preparation Can Reduce Public Speaking Anxiety </span> </h2> <p id="mntl-sc-block_37-0" class="comp mntl-sc-block mntl-sc-block-html"> Being prepared to speak in public can also be important if you have social anxiety disorder. Feeling confident and prepared to give your speech may help lessen your feelings of anxiety. Some of the things that you can do to prepare include: </p> <div id="mntl-sc-block_38-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_40-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Visit the Room </span> </h3> <p id="mntl-sc-block_41-0" class="comp mntl-sc-block mntl-sc-block-html"> If you have access to the classroom where you will be speaking outside of class hours, take the time to visit in advance and get used to standing at the front of the room. Make arrangements for any audio-visual equipment and practice standing in the exact spot where you will deliver your speech. </p> <div id="mntl-sc-block_42-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_43-0" class="comp mntl-sc-block mntl-sc-block-html"> Unfamiliarity can often make social anxiety worse. By making yourself more comfortable with the setting and room where you'll be delivering your speech, you'll feel much more at ease. </p> <div id="mntl-sc-block_44-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_46-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Rack Up Experience </span> </h3> <p id="mntl-sc-block_47-0" class="comp mntl-sc-block mntl-sc-block-html"> Volunteer to speak in front of your class as often as possible. Be the first one to raise your hand when a question is asked. Your <a href="https://www.verywellmind.com/how-to-boost-your-self-confidence-4163098" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">confidence</a> will grow with every public speaking experience. </p> <div id="mntl-sc-block_48-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="health-sc-block-callout--takeaway_2-0" class="comp health-sc-block-callout--takeaway health-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_3-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Researchers have found that practicing in a virtual format can also be helpful. You might try out virtual experiences that allow you to practice in front of a supportive audience<span class="ql-inline-citation" data-cite="4"></span> or invite friends and family to watch you practice your presentation in person or through video conferencing.</p></div></div> <h3 id="mntl-sc-block_51-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Observe Other Speakers </span> </h3> <p id="mntl-sc-block_52-0" class="comp mntl-sc-block mntl-sc-block-html"> Take the time to watch other speakers who are good at what they do. Practice imitating their style and confidence. Consider attending local events or presentations at your school. Watching TED Talks or speeches on YouTube can also be helpful. </p> <div id="mntl-sc-block_53-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_55-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Organize Your Talk </span> </h3> <p id="mntl-sc-block_56-0" class="comp mntl-sc-block mntl-sc-block-html"> Every speech should have an introduction, a body, and a conclusion. Structure your talk so that the other students know what to expect. Then write it down on notecards and spend time practicing what you will say. </p> <div id="mntl-sc-block_57-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-use-relaxation-strategies-to-manage-anxiety"></span><h2 id="mntl-sc-block_58-0" class="comp mntl-sc-block health-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Use Relaxation Strategies to Manage Anxiety </span> </h2> <p id="mntl-sc-block_59-0" class="comp mntl-sc-block mntl-sc-block-html"> Taking steps to deal with your feelings of anxiety can also make public speaking easier. Fortunately, there are a lot of anxiety-fighting relaxation strategies that can help calm your mind and body. </p> <div id="mntl-sc-block_60-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="health-sc-block-callout--center-bold_1-0" class="comp health-sc-block-callout--center-bold health-sc-block-callout-base mntl-sc-block-callout mntl-block theme-center-bold theme-center-bold" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_4-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>It's a good idea to practice relaxation strategies before you give your speech. The more you practice them, the better you'll be able to use them when they are needed.</p></div></div> <p id="mntl-sc-block_62-0" class="comp mntl-sc-block mntl-sc-block-html"> Some other things that you can do: </p> <div id="mntl-sc-block_63-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_65-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Tell Someone About Your Anxiety </span> </h3> <p id="mntl-sc-block_66-0" class="comp mntl-sc-block mntl-sc-block-html"> If you are speaking in front of a high school or college class, meet with your teacher or professor and describe your public <a href="https://www.verywellmind.com/tips-for-managing-public-speaking-anxiety-3024336" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">speaking fears</a>. If you're in elementary or high school, share your fears with your parents, a teacher, or a guidance counselor. </p> <div id="mntl-sc-block_67-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="health-sc-block-callout--takeaway_3-0" class="comp health-sc-block-callout--takeaway health-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_5-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Sometimes sharing how you feel can make it easier to overcome stage fright.</p></div></div> <h3 id="mntl-sc-block_70-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Visualize Confidence </span> </h3> <p id="mntl-sc-block_71-0" class="comp mntl-sc-block mntl-sc-block-html"> <a href="https://www.verywellmind.com/visualization-for-relaxation-2584112" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">Visualize yourself</a> confidently delivering your speech, feeling free of anxiety, and engaging the students in your class. Although this may seem like a stretch for you now, visualization is a powerful tool for changing the way you feel. </p> <div id="mntl-sc-block_72-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_73-0" class="comp mntl-sc-block mntl-sc-block-html"> Elite athletes use this strategy to improve their performance in competitions, and research has shown that it can be a helpful tool for combatting speech anxiety.<span class="ql-inline-citation" data-cite="2"></span> </p> <div id="mntl-sc-block_74-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="health-sc-block-callout--explainer_1-0" class="comp health-sc-block-callout--explainer health-sc-block-callout-base mntl-sc-block-callout mntl-block theme-explainer theme-explainer" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><h3 id="mntl-sc-block-callout-heading_2-0" class="comp mntl-sc-block-callout-heading mntl-text-block">Proven Anxiety-Busters</h3> <div id="mntl-sc-block-callout-body_6-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p><a href="https://www.verywellmind.com/tips-to-reduce-stress-3145195" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">Relaxation strategies</a> can be super helpful for fighting speech anxiety. Some that you might try include:</p> <ul> <li><a href="https://www.verywellmind.com/abdominal-breathing-2584115" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2">Deep breathing</a><span class="ql-inline-citation" data-cite="6"></span></li> <li>Progressive muscle relaxation</li> <li>Guided imagery</li> <li><a href="https://www.verywellmind.com/how-to-use-positive-self-talk-for-stress-relief-3144816" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="3">Positive self-talk</a></li> <li>Mindfulness</li> <li>Meditation</li> </ul></div></div> <h3 id="mntl-sc-block_77-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Find a Friendly Face </span> </h3> <p id="mntl-sc-block_78-0" class="comp mntl-sc-block mntl-sc-block-html"> If you are feeling anxious, find one of your friends in class (or someone who seems friendly) and imagine that you are speaking only to that person. </p> <div id="mntl-sc-block_79-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="health-sc-block-callout--takeaway_4-0" class="comp health-sc-block-callout--takeaway health-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><h3 id="mntl-sc-block-callout-heading_3-0" class="comp mntl-sc-block-callout-heading mntl-text-block">Press Play for Advice on Finding Courage</h3> <div id="mntl-sc-block-callout-body_7-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Hosted by therapist Amy Morin, LCSW, this episode of <a href="https://www.verywellmind.com/the-verywell-mind-podcast-5113058" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">The Verywell Mind Podcast</a> shares a strategy to help you find courage when you need it the most.</p></div></div> <div id="mntl-sc-block_82-0" class="comp mntl-sc-block mntl-sc-block-iframe mntl-block megaphone megaphone-player"><iframe id="mntl-sc-block-iframe__uri_1-0" class="comp mntl-sc-block-iframe__uri mntl-block lazyload megaphone-player__embed" allow="encrypted-media 'src'" data-src="https://playlist.megaphone.fm?e=MERE1533166326&artwork=false&light=true" scrolling="auto" allowfullscreen="false" frameborder="0" title="Friday Fix: Episode 69"></iframe></div> <div id="mntl-sc-block_83-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_84-0" class="comp mntl-sc-block mntl-sc-block-html"> <strong>Follow Now</strong>: <a href="https://podcasts.apple.com/us/podcast/the-verywell-mind-podcast-with-amy-morin/id1529983509" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="nofollow">Apple Podcasts</a> / <a href="https://open.spotify.com/show/2WGnJfJon5RKU9bXBUSWHU" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="2" rel="nofollow">Spotify</a> / <a href="https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="3">Google Podcasts</a> </p> <div id="mntl-sc-block_85-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-maintain-perspective"></span><h2 id="mntl-sc-block_86-0" class="comp mntl-sc-block health-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Maintain Perspective </span> </h2> <p id="mntl-sc-block_87-0" class="comp mntl-sc-block mntl-sc-block-html"> Remember that other students are on your side. Think about a time when you have been an audience member and the student delivering the speech or presentation was noticeably nervous. Did you think less of that student? More likely, you felt sympathetic and wanted to make that person more comfortable by smiling or nodding. </p> <div id="mntl-sc-block_88-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="health-sc-block-callout--takeaway_5-0" class="comp health-sc-block-callout--takeaway health-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_8-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Remember—other students generally want you to succeed and feel comfortable. If, for some reason, the audience is not on your side or you experience <a href="https://www.verywellmind.com/what-are-the-different-types-of-bullying-5207717" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">bullying</a> or social exclusion, be sure to discuss this with a parent, teacher, or guidance counselor.</p></div></div> <span class="heading-toc" id="toc-be-confident-when-speaking"></span><h2 id="mntl-sc-block_90-0" class="comp mntl-sc-block health-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Be Confident When Speaking </span> </h2> <p id="mntl-sc-block_91-0" class="comp mntl-sc-block mntl-sc-block-html"> Sometimes just knowing what makes a good speech can help you feel more confident. Focus on some of the following elements and practice them before you have to speak in public. </p> <div id="mntl-sc-block_92-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_94-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Develop Your Own Style </span> </h3> <p id="mntl-sc-block_95-0" class="comp mntl-sc-block mntl-sc-block-html"> In addition to imitating good speakers, work on developing your own personal style as a public speaker. Integrate your own personality into your speaking style and you will feel more comfortable in front of the class. Telling personal stories that tie into your theme are a great way to let other students get to know you better. </p> <div id="mntl-sc-block_96-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_98-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Avoid Filler Words </span> </h3> <p id="mntl-sc-block_99-0" class="comp mntl-sc-block mntl-sc-block-html"> Words such as "basically," "well," and "um" don't add anything to your speech. Practice being silent when you feel the urge to use one of these words. </p> <div id="mntl-sc-block_100-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_102-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Vary Your Tone, Volume, and Speed </span> </h3> <p id="mntl-sc-block_103-0" class="comp mntl-sc-block mntl-sc-block-html"> Interesting speakers vary the pitch (high versus low), volume (loud versus soft), and speed (fast versus slow) of their words. Doing so keeps your classmates interested and engaged in what you say.<span class="ql-inline-citation" data-cite="5"></span> </p> <div id="mntl-sc-block_104-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_106-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Make the Audience Laugh </span> </h3> <p id="mntl-sc-block_107-0" class="comp mntl-sc-block mntl-sc-block-html"> Laughter is a great way to relax both you and the other students in your class, and telling jokes can be a great icebreaker at the beginning of a speech. Practice the timing and delivery of your jokes beforehand and ask a friend for feedback. Be sure that they are appropriate for your class before you begin. </p> <div id="mntl-sc-block_108-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_110-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Smile </span> </h3> <p id="mntl-sc-block_111-0" class="comp mntl-sc-block mntl-sc-block-html"> If all else fails, smile. Your fellow classmates will perceive you like a warm speaker and be more receptive to what you have to say. </p> <div id="mntl-sc-block_112-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="health-sc-block-callout--explainer_2-0" class="comp health-sc-block-callout--explainer health-sc-block-callout-base mntl-sc-block-callout mntl-block theme-explainer theme-explainer" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><h3 id="mntl-sc-block-callout-heading_4-0" class="comp mntl-sc-block-callout-heading mntl-text-block">Don't Apologize</h3> <div id="mntl-sc-block-callout-body_9-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>If you make a mistake, don't offer apologies. Chances are that your classmates didn't notice anyway. Unless you need to correct a fact or figure, there is no point dwelling on errors that probably only you noticed.</p><p>If you make a mistake because your hands or shaking, or something similar, try to make light of the situation by saying something like, "I wasn't this nervous when I woke up this morning!" This can help to break the tension of the moment.</p></div></div> <span class="heading-toc" id="toc-takeaways"></span><h2 id="mntl-sc-block_114-0" class="comp mntl-sc-block health-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Takeaways </span> </h2> <p id="mntl-sc-block_115-0" class="comp mntl-sc-block mntl-sc-block-html"> It's natural to feel frightened the first time you have to speak in front of your class. However, if you fear continues, interferes with your daily life and keeps you awake at night, it may be helpful to see someone about your anxiety. </p> <div id="mntl-sc-block_116-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_117-0" class="comp mntl-sc-block mntl-sc-block-html"> Try talking to a parent, teacher, or <a href="https://www.verywellmind.com/what-is-a-mental-health-counselor-4157925" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer">counselor</a> about how you have been feeling. If that doesn't get you anywhere, ask to make an appointment with your doctor. Severe public speaking anxiety is a true <a href="https://www.verywellmind.com/social-anxiety-disorder-overview-4581773" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2" rel="noopener noreferrer">disorder</a> that can improve with <a href="https://www.verywellmind.com/treatments-for-social-anxiety-disorder-3024949" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="3" rel="noopener noreferrer">treatment</a>. </p> <div id="mntl-sc-block_118-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="health-sc-block-featuredlink--related_2-0" class="comp health-sc-block-featuredlink--related health-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link freemarker.template.FalseTemplateBooleanModel@2b63ad93 theme-related"><a href="https://www.verywellmind.com/glossophobia-2671860" rel="nocaes" id="mntl-sc-block-featuredlink__link_2-0" class="mntl-sc-block-featuredlink__link mntl-text-link " data-tracking-container="true" data-tracking-id="featured-link" ><span class="link__wrapper">Understanding the Fear of Public Speaking</span></a></div></div> <div id="post-article_1-0" class="comp post-article mntl-block"><div id="sources_1-0" class="comp sources mntl-block"><div id="mntl-article-sources_1-0" class="comp mntl-article-sources mntl-expandable-block" data-scroll-offset="70"><div class="loc toggle-content"><div id="mntl-article-sources__wrapper_1-0" class="comp mntl-article-sources__wrapper mntl-block" data-click-tracked="true" tabindex="0"><span id="mntl-article-sources__heading_1-0" class="comp mntl-article-sources__heading mntl-text-block">6 Sources</span> <svg class="icon show-icon " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#show-icon" href="#show-icon"></use> </svg> <svg class="icon hide-icon " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#hide-icon" href="#hide-icon"></use> </svg></div> </div><div class="loc expandable-content"><div id="source-guidelines_1-0" class="comp source-guidelines mntl-text-block">Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our <a href=/our-editorial-process-4778006>editorial process</a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.</div> <div id="mntl-article-sources__citation-sources_1-0" class="comp mntl-article-sources__citation-sources mntl-citation-sources mntl-sources" data-tracking-container="true"> <ol class="mntl-sources__content"> <li class="mntl-sources__source" id="citation-3"><p>Gallego A, McHugh L, Penttonen M, Lappalainen R. <a href="https://doi.org/10.1177/0145445521994308" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1">Measuring public speaking anxiety: Self-report, behavioral, and physiological</a>. <em>Behav Modif</em>. 2022;46(4):782-798. doi:10.1177/0145445521994308</p></li> <li class="mntl-sources__source" id="citation-1"><p>Spence SH, Rapee RM. <a href="https://doi.org/10.1016/j.brat.2016.06.007" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1">The etiology of social anxiety disorder: An evidence-based model</a>. Behav Res Ther. 2016;86:50-67. doi:10.1016/j.brat.2016.06.007</p></li> <li class="mntl-sources__source" id="citation-2"><p>García-Monge A, Guijarro-Romero S, Santamaría-Vázquez E, Martínez-Álvarez L, Bores-Calle N. <a href="https://doi.org/10.3389/fnhum.2023.1268798" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1">Embodied strategies for public speaking anxiety: evaluation of the Corp-Oral program</a>. <em>Front Hum Neurosci</em>. 2023;17:1268798. doi:10.3389/fnhum.2023.1268798</p></li> <li class="mntl-sources__source" id="citation-4"><p>Kroczek LOH, Mühlberger A. <a href="https://doi.org/10.1038/s41598-023-41155-9" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1">Public speaking training in front of a supportive audience in Virtual Reality improves performance in real-life</a>. <em>Sci Rep</em>. 2023;13(1):13968. doi:10.1038/s41598-023-41155-9</p></li> <li class="mntl-sources__source" id="citation-6"><p>Banushi B, Brendle M, Ragnhildstveit A, et al. <a href="https://doi.org/10.3390/brainsci13020256" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1">Breathwork interventions for adults with clinically diagnosed anxiety disorders: A scoping review</a>. <em>Brain Sci</em>. 2023;13(2):256. doi:10.3390/brainsci13020256</p></li> <li class="mntl-sources__source" id="citation-5"><p>Vogel WH, Viale PH. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6505544/" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1">Presenting with confidence</a>. <em>J Adv Pract Oncol</em>. 2018;9(5):545-548.</p></li> </ol> </div> </div></div></div> <div id="author-bio_1-0" class="comp author-bio"> <div class="loc author-bio__image"><img data-src="https://www.verywellmind.com/thmb/rteYxHeAp4AlLuOxTH_Qtd92OQc=/144x144/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg" width="144" height="144" alt="Arlin Cuncic" class="lazyload universal-image__image" data-expand="300" /> <noscript> <img src="https://www.verywellmind.com/thmb/rteYxHeAp4AlLuOxTH_Qtd92OQc=/144x144/filters:no_upscale():max_bytes(150000):strip_icc()/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg" width="144" height="144" class="img--noscript universal-image__image" alt="Arlin Cuncic" /> </noscript> </div> <p class="author-bio__bio-text" > <span class="author-bio__bio-title">By <a href="https://www.verywellmind.com/arlin-cuncic-3024162">Arlin Cuncic, MA</a></span> <br> Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. 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