20 Strategies for Overcoming Fear of Public Speaking

Ever felt like your voice would just disappear the moment you stood up to speak?

Your heart pounds. Your palms get sweaty. Your mind goes completely blank. If that sounds familiar, you’re not alone. The fear of public speaking is one of the most common fears in the world. I get it. I’ve been there, feeling like I’d rather do almost anything else than stand in front of a room of people.

That feeling of being paralyzed by fear isn’t so different from how I felt when I was stuck in a cycle of bad habits. Whether it was binge eating, wasting hours on gaming, or just being lazy, the feeling of being trapped was the same. Overcoming my fear of speaking felt like another mountain to climb, but just like losing over 110 pounds, it didn't happen overnight. It happened one small step at a time.

You can do this. Here are 20 practical strategies that helped me, and I know they can help you too.

Before You Speak: The Power of Preparation

The more prepared you are, the less you have to fear. Confidence comes from competence.

1. Know Your Material Inside Out. Don’t just memorize your speech. Understand it. Know it so well you could explain it to a friend over coffee. When you truly know your subject, you can speak more naturally and handle unexpected questions.

2. Practice. Then Practice Again. Practice out loud. Practice in front of a mirror. Record yourself on your phone and watch it back. It might feel awkward at first, but it’s one of the best ways to catch awkward phrasing or nervous tics.

3. Know Your Audience. Who are you talking to? What do they care about? Tailor your message to them. When you focus on giving them value, you stop worrying so much about yourself.

4. Structure Your Talk Clearly. Have a clear beginning, middle, and end. A strong opening grabs their attention. A clear body makes your points easy to follow. A powerful conclusion leaves a lasting impression.

5. Use Notes Not a Full Script. Reading a script sounds robotic and creates a barrier between you and the audience. Use bullet points on a notecard or slide to guide you. This allows you to maintain eye contact and sound more conversational.

Your Mindset: Finding Your Anchor

The biggest battle is often in your own head. Here’s how to win it.

6. Focus on Your "Why". Why are you giving this speech? What is the one message you want people to walk away with? When your purpose is clear, it becomes more important than your fear.

7. Pray for Strength and Guidance. Before I speak, I take a quiet moment to pray. I ask God to give me the words to say and the calm to deliver them. It’s not about a magic trick; it’s about grounding myself in something bigger than my own anxiety. It anchors me and reminds me that my strength doesn’t come from myself alone.

8. Reframe Nerves as Energy. That shaky feeling and rapid heartbeat? It's adrenaline. Your body is getting ready for something important. Instead of calling it "fear," call it "energy" or "excitement." This simple mental shift can change how you experience those physical sensations.

9. Aim for Connection Not Perfection. The audience doesn't expect a perfect, flawless robot. They want to connect with a real person. If you stumble over a word, just correct yourself and move on. It makes you more human and relatable.

10. Remember It’s Not About You. This is a huge one. The speech is not about how smart or witty or perfect you are. It’s about the message you are delivering to the audience. Shift your focus from "How am I doing?" to "Are they understanding the message?"

In the Moment: Owning the Stage

When the lights are on and all eyes are on you, these simple actions can make a world of difference.

11. Breathe Slowly and Deliberately. Right before you begin, take two or three slow, deep breaths. This simple act sends a signal to your brain to calm down. It slows your heart rate and helps you think more clearly.

12. Find a Friendly Face. Scan the audience and find someone who is smiling or nodding. Speak to that person for a few moments. Then find another friendly face. It feels less like speaking to a scary crowd and more like having a series of one-on-one conversations.

13. Move with Purpose. Don’t stand frozen in one spot. Don't pace nervously either. Move intentionally. Take a few steps when you transition to a new point. Use hand gestures to emphasize what you’re saying. Purposeful movement helps release nervous energy.

14. Use Pauses to Your Advantage. A pause can feel like an eternity when you’re on stage, but to the audience, it gives them a moment to absorb what you just said. Pauses add weight and emphasis to your words. Don’t be afraid of silence.

15. Smile. It Changes Everything. A genuine smile relaxes your facial muscles and projects warmth and confidence. It also signals to the audience that you’re happy to be there, which makes them more relaxed and receptive.

The Long Game: Building Confidence Over Time

Confidence is a skill you build through consistent action.

16. Start Small. You don’t have to give a TED Talk tomorrow. Start by speaking up more in team meetings. Ask a question in a large group. Volunteer to give a short update. Every small step builds your confidence for the next, bigger step.

17. Get Feedback. Ask a trusted friend or mentor to listen to your speech and give you honest feedback. Ask them what worked well and what could be improved. Constructive feedback is a gift that helps you grow.

18. Watch Other Speakers. Pay attention to speakers you admire. What do they do well? How do they structure their talks? How do they use their voice and body language? You can learn a lot just by observing.

19. Join a Group. Consider joining a group like Toastmasters or even a Bible study group at your church where you have regular opportunities to speak in a supportive environment. Practice is the key, and these groups provide a safe space to do it.

20. Celebrate Your Progress. This is so important. When I was losing weight, I didn’t just focus on the 110 pounds I had to lose. I celebrated losing the first five. I celebrated making healthy choices for a full week. The same principle applies here. After you give a presentation, no matter how small, take a moment to acknowledge that you did it. You faced the fear and took action. That is a huge win.

Overcoming this fear is a journey, not a destination. It’s about building a new skill, one small win at a time. You have a voice and a message to share. Don’t let fear keep it quiet.

What’s one small step you can take this week to practice using your voice?