Confronting Our Fears – Overcoming the Fear of Public Speaking

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By Bridget Badoe McQuick

What scares you?

How confident are you when it comes to speaking in public? Take a moment to reflect. On a scale of 1 to 10, where would you place yourself?

• 1 – “You have to drag me kicking and screaming onto the stage! I avoid public speaking at all costs.”
• 10 – “I love speaking in public! I have no fear and am always ready.”

If you scored 5 or less, you are not alone. In fact, you are in the majority. Studies estimate that 75% of people experience some degree of glossophobia, the fear of public speaking. This fear often ranks higher than the fear of death itself. Symptoms can range from mild nervousness to paralyzing anxiety, including a rapid heartbeat, sweating, trembling and even memory loss.

But here’s the thing, avoiding public speaking can have long term consequences. It can limit your career growth and prevent you from seizing opportunities that could help you thrive.

Image: Unsplash

How has fear held you back?

Consider this:

• Have you ever turned down a promotion because it required speaking in front of a team?
• Have you avoided job interviews out of fear of answering questions aloud?
• Have you skipped networking events or conferences to avoid speaking with strangers?
• Have you ever had an idea but stayed silent in meetings because you were too nervous to speak up?

If the fear of public speaking has held you back in any way, it’s time to change that narrative.

Understanding the roots of public speaking anxiety

For years, I struggled with speaking in public. While I didn’t completely avoid it, every time I had to speak, I experienced physical symptoms like shaky hands, stomach pains, and a racing heart. I felt trapped in a cycle of fear and resistance. It wasn’t until I made the decision to face my fear head on that I began to make real progress.

Through research and personal experience, I discovered some common reasons why people fear public speaking:

1. Lack of knowledge – Not knowing enough about the subject can make people doubt their ability to communicate effectively.
2. Nervousness – Anxiety can cause people to forget their words or stumble through their speech.
3. Stage fright – The fear of freezing up in front of an audience can be overwhelming.
4. Fear of criticism – Many fear being judged or criticized for what they say.
5. Fear of failure – The thought of making mistakes can stop people from speaking altogether.

Do any of these resonate with you? Understanding the root of your fear is the first step in overcoming it.

Facing your fear: A reflection exercise

One of the most powerful exercises I’ve done to manage my fear is called fear-setting. This exercise helps explore the “why” behind our fear and challenges its validity. Here’s how to do it:

1. Find a quiet space: Take a moment to sit down somewhere calm and undistracted.
2. Reflect on the feeling: Close your eyes and take a few deep breaths. Think about a time when you felt nervous or fearful about speaking in front of others. What were the emotions you experienced? What did your body feel like?
3. Write it down: On a piece of paper or in a journal, write down answers to these questions and continue asking yourself follow-up questions until your start to learn about what your particular fear is. Self-awareness is the foundation for growth.
• What do I fear might happen if I speak in public? (e.g., making a mistake, being judged, forgetting your words)
• How do I imagine other people reacting to me when I speak in front of them?
• What past experiences or memories contribute to my fear of speaking publicly?
4. Challenge your thoughts: Look at what you’ve written. Are there any common themes or assumptions? Is there evidence that these fears are real or have they been exaggerated by your mind?
5. Write a positive statement: Conclude by writing a positive statement or affirmation that helps you reframe the fear. For example, “I am capable of speaking with confidence, and mistakes are part of the learning process.”
6. Reflect: Take a moment to sit with your reflection and think about one small step you could take towards facing your fear (e.g., practicing a short speech in front of a mirror or with a friend).

This exercise will help you better understand the root causes of you fear and begin shifting your perspective toward growth and confidence.

Taking action

Overcoming the fear of public speaking is a process. The key is to start small and take action. It can be daunting, I know. You don’t have to do it alone, get support. Whether it’s finding a coach, talking to a trusted friend or mentor, or joining a speaking club, having support can help you overcome the fears that hold you back from speaking confidently.

  Bridget Badoe McQuick is a creative practitioner, storyteller and project manager with expertise in public speaking, arts and heritage, community engagement and lifelong learning. She leads community arts initiatives and facilitates creative projects. She has been a Toastmaster for nine years coaching professionals, leading workshops and developing resources to enhance communication skills. As an artist, Bridget celebrates culture and storytelling through writing and performing arts. With a diverse public sector background spanning executive support, business and project management, she seamlessly integrates creativity, strategy and leadership. She also runs the The Storytelling Lab on Substack.

The views and opinions expressed in this blog post or content are those of the authors or the interviewees and do not necessarily reflect the official policy or position of any other agency, organization, employer, or company.