Do you sometimes feel like you’re the only one who’s nervous about speaking in public? Well, the truth is you’re definitely not alone. Public speaking anxiety affects many people. In fact, according to a YouGov article, nearly half of the British public (49%) admit to having a phobia or being scared of speaking in front of people.
From my own experience, I know how debilitating and career-limiting this fear can be. Just giving a presentation would leave me bright red and speechless. Public speaking anxiety dictated my career choices and my happiness for a long time. I was ambitious and capable, but I felt stuck. I thought I was the only person who suffered with public speaking anxiety. But the data clearly tells a different story. The fact this statistic has stayed consistent over the years highlights just how deeply ingrained the fear of public speaking is in our society. So, why is public speaking anxiety so common?
Public Speaking Anxiety and the Fear of Judgement
Fundamentally humans are deeply social creatures, and throughout history, being part of a group was essential for our survival. If you were excluded from the group, your chances of making it were slim! Today’s research also shows that social connection is closely tied to our overall health. So, this need for connection and acceptance continues to influence our behaviour in powerful ways, even in modern settings.
Then for women there’s an even more complex picture. Until recent history women had hardly any rights at all (especially in the workplace) and were forced to rely on men for many aspects of our lives. Things we take for granted now, like jobs, bank accounts, voting rights, and property ownership were out of reach for women for a long time. This meant being likeable and agreeable was important for our survival. So, it’s no wonder that activities where we might be judged, like public speaking, can cause anxiety. When the spotlight is on us, there’s a natural pressure to want to be regarded positively. In turn, a lot of us experience public speaking nerves.
Public Speaking and Feelings of Embarrassment and Shame
I think it’s surprising how little we talk about public speaking anxiety, given how many people struggle with it. I often wonder if this lack of conversation might contribute to its persistence. Personally, when I dealt with my fear of public speaking, I kept my anxiety hidden, feeling embarrassed that I struggled with something that seemed easy for everyone else. No-one else seemed to openly share similar feelings, and so I too suffered in silence.
I also think I felt a sense of shame, as I believed it was a personal shortcoming rather than a skill that I could learn. I didn’t realise then that public speaking is a skill like any other, and with practice, it’s something anyone can learn. We need to be more open about this common fear and support women in building this skill and in turn their confidence to speak up. This is especially important because the data shows public speaking anxiety disproportionately affects women.
Gender Disparity with Public Speaking Anxiety
Yes, you heard that right, another gender disparity. The data shows a troubling gender difference: 57% of women fear public speaking compared to only 39% of men. As someone dedicated to supporting women’s professional development, this disparity is deeply concerning. Public speaking is a key skill in today’s professional world. Whether you’re presenting a project, leading a team meeting, or networking at industry events, the ability to communicate effectively and confidently can greatly impact your career. I know from personal experience how debilitating and career-limiting public speaking anxiety can be.
Then there’s the fact that diverse teams benefit greatly from women’s unique perspectives, because it leads to better decision-making and innovation. When women contribute their viewpoints it can lead teams towards more creative and effective solutions. So, this gender gap in public speaking anxiety is particularly significant because many industries still lack gender equality—and let’s not even start on the issue of equal pay.
Why Women Find It More Difficult to Speak Up
The latest McKinsey Women in the Workplace report sheds light on why women might feel reluctant to speak up. Women often experience micro-aggressions at work at a significantly higher rate than men. We are interrupted twice as frequently as men, and face comments about our emotional state. This environment hinders women from feeling safe and confident enough to share their opinions freely, propose new ideas, or raise concerns without the fear of being perceived as confrontational or aggressive. So, when we face this response or witness such treatment, is it any wonder we feel nerves? After all, nerves are our bodies’ way of recognising a perceived threat.
The Age Factor: Fear of Public Speaking Reduces With Age
Interestingly, the research also indicates that the fear of public speaking tends to diminish with age. Psychologist Kevin Gournay suggests that as we get older, we produce less adrenaline, making those fears less intense. While it’s comforting to know this fear might naturally decrease over time, it highlights the importance of addressing it early. After all, waiting to get older isn’t the best strategy!
Public Speaking is a Skill
So far, this all sounds pretty depressing. I know! But while public speaking anxiety is common, the good news is that there are ways to manage and overcome it. From personal experience, I know this all too well. I struggled with a fear of public speaking for many years until I decided enough was enough. I found a way to conquer my public speaking nerves, and now I want to help you do the same!
It’s a myth that people are born great public speakers. Yes, some people are naturally more adept at public speaking than others—just like with any other skill. But this isn’t as common as you might think. Great public speakers learn their craft and hone their skills through continuous practice, reflection, and refinement. Nerves are commonplace when you are doing something new, something challenging, or important to you. The key is not to try and eradicate them, but to work with them until they become more manageable and don’t hold you back. So, you speak up despite the nerves, not necessarily without them.
How to Overcome Your Public Speaking Anxiety
If you want to overcome your fear of public speaking, I believe there are three steps to take that will help you conquer your public speaking anxiety:
1. Work on Your Mindset
It’s not about quick hacks or shortcuts. The real key to reducing your public speaking nerves is by changing your mindset. Embracing a growth mindset can transform how you approach public speaking and help alleviate your fears. When I started working on my mindset, it was a game-changer. Discover if you have a growth mindset, why it’s important, and how you can start to work on your mindset to achieve results.
2. Set Yourself a Clear Goal
If you’re serious about becoming a better public speaker, it’s important to establish exactly what you want to achieve. When I had a fear of public speaking, I made the mistake of thinking that if I just kept putting in the work, I would improve. But I didn’t really know how I wanted to improve or how to measure that improvement. I often see people aiming to become better public speakers without really knowing what that means or what it entails. Do you have a clear public speaking goal? If not, I’d suggest you read “This one thing will help you become a great public speaker.’
3. Take Regular and Sustained Actions
When you have a clear public speaking goal, the next step to conquering your fear of public speaking is to commit to taking regular and consistent action. When people fear public speaking, they often avoid opportunities to speak in public. I know because avoidance was a tactic of mine for a long time. But with this approach, I can pretty much guarantee that nothing will change. Unless you start to take action, you’re going to stay stuck. Ready to start taking action? Read “Become a Great Public Speaker: Why Consistent Action is Key.”
Keep at it consistently, and you’ll start ticking off those public speaking goals before you know it.
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