Why Do I Always Feel Nervous When Talking in Public?
When I struggled with public speaking anxiety, I asked myself this question countless times. Public speaking anxiety dictated my career choices and affected my happiness for many years. I was ambitious and capable, but I felt stuck. I thought I was the only person who suffered from public speaking anxiety. But recent You.Gov data tells a different story—57% of women in the UK report either a phobia of public speaking or being scared to talk in front of people. So, what’s really behind our public speaking anxiety?
In this blog, I’ll share some of my own experiences and help you understand why you might feel nervous about public speaking. Because when we understand public speaking anxiety better, it normalises this common experience. Then, you can start doing something about it. I’m sure, like I was, you’re tired of spending so much time worrying about public speaking.
Do You Feel Nervous Before Giving a Presentation?
I know I did. Every time I had to speak in front of an audience—whether it was a presentation, a job interview, or even a social event—I felt the nerves kicking in. What about you? Do you feel that familiar flutter in your stomach or start overthinking everything you’re going to say?
If you do, you’re not alone. Nerves are completely normal when you’re doing something new, something important to you, or something that pushes you outside your comfort zone. For most people, nerves are a common part of our day-to-day lives. I used to let those nerves take over, making me anxious and uncomfortable. But I’ve found that understanding why we get nervous helps me manage those feelings better. This shift in perspective changed how I think about nerves when public speaking, allowing me to keep my nerves in check. Now, instead of dreading the stage, I show up with confidence. And I want that for you too!
Understanding why we get nervous is the first step because it helps to know what’s happening inside our bodies. So, let’s dive into some of the science behind nerves and see what’s really going on when we step up to give that presentation, and our heart starts racing, and our mouth goes dry.
The Science Behind Nerves
Nerves are our bodies natural response to stress or anxiety. When we feel threatened or perceive a threat, our body goes into “fight, flight, or freeze” mode. You’ve probably heard these terms before.
When these stress responses are triggered, a cascade of physiological changes starts to take place, designed to help us respond to the perceived danger:
- Increase in Heart Rate: Pumps more blood to muscles for quick action.
- Rapid Breathing: Supplies more oxygen to the bloodstream and muscles.
- Release of Stress Hormones: Cortisol and adrenaline boost alertness and energy levels.
- Increased Sweating: Helps cool the body down.
- Dilated Pupils: Allow more light in to improve vision.
- Tension in Muscles: Prepares the body for immediate action.
- Shaking or Trembling: Often occurs as the body adjusts to the release of adrenaline.
- Digestive Changes: Slows down digestion, which can cause a dry mouth or nausea.
- Heightened Senses: Increases sensitivity to stimuli, improving our ability to detect danger.
These responses are part of our evolutionary biology and have helped humans survive for millions of years when faced with real danger. For example, an increased heart rate and rapid breathing help pump more oxygen to our muscles, preparing us to act quickly. The release of stress hormones boosts our alertness and energy levels, giving us a better chance to escape or confront the threat. To find out more about the Flight or Fight Response read this short article from Trauma Research UK.
However, in today’s world, we often experience these stress responses in situations where there is no real physical threat, such as when you get nervous when talking in public, giving a presentation or going for a job interview. So, what’s happening in these scenarios?
Why You Get Nervous When Public Speaking
Well, put simply, your body perceives a threat when you’re about to speak in public. It’s doing its best to protect you by activating the “fight, flight, or freeze” response. Clever, right? It might not feel that way when you’re standing at the microphone with sweaty palms and a shaking leg, but your body is trying to keep you safe. While this response would help keep us alive if there was real danger, it can be quite uncomfortable in non-threatening situations like giving a presentation!
So Why Are You Perceiving a Threat When You’re Public Speaking?
Understanding why you perceive a threat when public speaking can help address your nerves. Here are some reasons you might be perceiving a threat:
- Inexperience: If public speaking is not something you do often (e.g. you avoid speaking in publics) your body might perceive it as a threat simply because it’s unfamiliar.
- Negative Past Experiences: Previous negative experiences with public speaking, such as harsh criticism (from yourself or others) or uncomfortable situations, can trigger a stress response when facing similar scenarios.
- Self-Doubt: Telling yourself that you’re not good at public speaking can lead your subconscious to react as though there’s a real threat. Your subconscious mind takes your words seriously.
- High-Stakes Situations: When the outcome of your speech or presentation has significant implications for your career or reputation, your body may respond with increased anxiety.
Understanding these triggers can help you address them more effectively and reduce your overall anxiety about public speaking.
How Do You Get Rid of the Physical Signs of Nerves?
If you’re afraid of public speaking, you might experience sweaty palms, a racing heart, a shaky voice, and other physical signs of nerves. These sensations are unpleasant and can lead you to avoid situations that might trigger them. Avoidance was a tactic of mine for many years! But this avoidance reinforces the belief that the threat is real, perpetuating the cycle of nerves. So, to reduce the physical signs of nerves, it’s important to retrain your mind to understand there is no real threat when public speaking. Your body’s stress response is designed for real danger, but public speaking doesn’t pose an actual threat to your safety.
One effective approach is to retrain your mind through positive self-talk. For instance, I used to tell myself, “I’ve prepared well, and this is simply an opportunity to share my knowledge.” This reassurance helps to frame the situation as less threatening than it might initially appear.
Another key strategy is to take regular and consistent action—no effort is too small when dealing with public speaking anxiety. Actively seek opportunities to speak and remember to acknowledge your efforts, not just the outcomes. Recognising even small successes is crucial for overcoming public speaking nerves. Over time, these practices made public speaking feel less intimidating and more like a natural part of my routine.
Understanding and addressing these mindset shifts are key to overcoming the physical signs of nerves. To dive deeper into how changing your thought patterns can help, check out these blogs “Your First Step To Overcome Nerves When Public Speaking,” “Overcome Your Fear of Public Speaking and Improve Your Self-esteem” and “Public Speaking Nerves: The Power of Believing You Can Improve.”
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