By Ms Monn

 

PUBLIC speaking is widely recognized as one of the most common and intense fears experienced by people across the globe. Numerous sur­veys show that it ranks even high­er than fears of spiders, heights, or death itself. For many, the mere thought of standing in front of an audience, whether large or small, triggers a rush of nervous energy: trembling hands, a racing heart, a dry mouth, and a deep sense of dread. This anxiety often begins early in life, stemming from mo­ments of embarrassment in front of peers, a fear of social rejec­tion, or media portrayals of public speaking disasters where people freeze or falter under pressure.

 

But while understanding the origins of this fear can be helpful, what truly matters is learning how to overcome it. Fortunately, public speaking is not a talent reserved for a select few; it is a skill that can be learned, im­proved, and even mastered over time. With consistent effort and the right strategies, anyone can transform stage fright into stage presence. Three powerful tools: visualization, deep breathing, and thorough preparation, form the foundation for building confidence and controlling anxiety.

 

The Power of Visualization

One of the most effective methods for reducing public speaking anxiety is visualization. The human brain has difficulty distinguishing between a viv­idly imagined event and a real one. This means we can “trick” our minds into believing we’ve already succeeded on stage by mentally rehearsing a positive experience.

 

Instead of simply hoping that your speech will go well, take time each day to imagine it in great detail. Find a quiet place, close your eyes, and picture yourself walking confidently onto the stage or into a meeting room. Visualize the setting: the lights, the sound of people settling into their seats, the temperature of the room, even the texture of the floor under your feet. Imagine yourself standing tall, smiling, and looking calm.

 

Now, imagine the delivery. Hear your voice — clear, steady, and expressive — as you begin speaking. Picture the audience nodding in agreement, smiling, or laughing at the right moments. Visualize handling small mishaps with ease: if your mouth gets dry, you calmly take a sip of water; if you forget a point, you glance at your notes and continue without panic. Play this mental movie dai­ly for 10 to 15 minutes in the days leading up to your speech.

 

This kind of mental rehearsal helps your brain form new, posi­tive neural pathways associated with public speaking. Over time, the imagined scenario begins to feel more familiar, reducing the sense of threat. The fear of the un­known fades, replaced by a sense of control and readiness.

 

Mastering Your Breath

The next essential tool is deep breathing, which helps man­age the body’s physical response to fear. When we’re anxious, we often breathe rapidly and shal­lowly from our chest. This is part of the “fight-or-flight” response – our body’s way of preparing for danger. However, this kind of breathing increases anxiety by reducing the amount of oxygen to the brain and making us feel even more panicked.

 

To break this cycle, practice diaphragmatic breathing, which activates the parasympathetic nervous system – the part re­sponsible for relaxation and calm.

 

Here’s a simple technique known as the 4-7-8 method:

■ Inhale slowly through your nose for four sec­onds, letting your stom­ach expand.

■ Hold your breath for sev­en seconds.

■ Exhale slowly through your mouth for eight sec­onds, letting your body relax.

Repeat this cycle for one to two minutes. It might feel awk­ward at first, but with practice, it becomes a natural stress re­sponse. The goal is to train your body to respond calmly, even when your mind is anxious.

 

Start by practising in every­day low-pressure situations — before phone calls, meetings, or even while waiting in line. Then, on the day of your speech, use deep breathing right before going on stage or even during your talk if needed. A few deep breaths can reduce nervous symptoms and help you refocus your thoughts.

 

The Confidence of Prepared­ness

Nothing replaces the value of thorough preparation. It is the most concrete way to build real, lasting confidence. Many people think that memorizing a speech word-for-word will help, but in re­ality, understanding your content is far more important. When you know your material deeply, you can adapt if something unexpect­ed happens, such as losing your place or forgetting a sentence.

 

Start by writing out your main points clearly and organiz­ing them logically. Then practice speaking out loud, not just read­ing silently. Rehearse multiple times, working on pacing, clarity, and emphasis. Incorporate body language: stand up, move natural­ly, use hand gestures, and make eye contact. If possible, record yourself to identify issues such as filler words (“um,” “like”), monotone delivery, or awkward pauses. Watching yourself may feel uncomfortable, but it provides invaluable insight.

 

Next, simulate the real en­vironment as much as possible. If you’re going to present in a classroom, stand at the front of a room; if it’s a Zoom presenta­tion, rehearse with your webcam on. Practice using your slides or visuals, and rehearse transitions between topics.

 

Finally, prepare for interrup­tions and challenges. What will you say if someone asks a tough question? How will you respond if you lose your place? Anticipating these issues and rehearsing your responses will make you feel more in control. Something as simple as having a recovery phrase ready (“Let me just gather my thoughts” or “As I was saying…”) can help you recover smoothly.

 

Building Momentum Through Small Wins

Overcoming the fear of public speaking doesn’t happen over­night. It’s a gradual process, and progress comes through consist­ent practice and small victories. Start by applying these tech­niques to low-stakes situations: introduce yourself confidently in a group, speak up in meetings, or give a short toast among friends. Use each opportunity to prac­tice visualization, breathing, and preparation.

 

As you grow more comfort­able, take on slightly larger chal­lenges. Speak for a few minutes in a team meeting, lead a classroom discussion, or volunteer to give a short presentation. Each suc­cessful experience chips away at your fear and builds your sense of capability.

 

It’s important to accept that some nervousness is normal — even seasoned public speakers feel it. But the key is not to elimi­nate nerves; it’s to manage them and prevent them from controlling you. Nervous energy, when chan­nelled properly, can even enhance your performance by keeping you alert and energized.

 

From Fear to Connection

Ultimately, the goal of public speaking is not perfection — it’s connection. Audiences are not looking for flawless delivery; they want to feel engaged, informed, or inspired. By focusing on your message and your audience rath­er than your fear, you shift the spotlight away from yourself and toward the value you’re offering.

 

With the combined power of visualization, deep breathing, and thoughtful preparation, the spot­light transforms from a threaten­ing glare into a welcoming bea­con. Public speaking becomes not a terrifying test, but a powerful tool for connection and influence — a skill that anyone, with enough effort, can master.