How I Overcame the Fear of Public Speaking

Several years ago, I was invited to give my first public speech, and I made the mistake of saying yes. I was terrified: as a student, my heart used to race at the mere thought of raising my hand in class. For weeks beforehand, I had nightmares about forgetting my lines, waking up in a cold sweat. No matter how much I practiced, for the three days leading up to the speech, I could hardly breathe.

During the speech, nothing went terribly wrong. I was relieved… until I read the feedback from the audience. Here were some highlights:

  • “Try not to be so nervous. You looked like a Muppet and it seemed like you memorized every single sentence for the presentation.”
  • “It seems like you’re reading off a teleprompter. Breathe! Too mechanical.”
  • “You were so tense that you were causing me to physically shake in my seat.”

In the past year and a half, I’ve given over 100 keynote speeches and hundreds of presentations, and things have changed dramatically. I still get nervous occasionally, but public speaking is now one of my favorite activities. Here are the five steps that have been most helpful in reducing my anxiety:

  1. Don’t try to calm down. In clever research, Harvard professor Alison Wood Brooks asked people to give a public speech on what would make them good colleagues. Anxiety alert: they would be videotaped and evaluated by a committee. More than 90% of people said the best strategy was to calm down. But it didn’t work. When independent raters evaluated the speeches, people who tried to relax ended up giving speeches that lacked persuasiveness and confidence.

Instead of saying “I am calm,” people gave more compelling speeches when they said “I am excited.” The same was true when people were anxious before singing Journey’s Don’t Stop Believin, saying “I’m excited” led to more accurate karaoke performance on than saying “I’m calm.”

Why? Physiologically, we have two different systems: the go system and the stop system. As Susan Cain, the introverted author of Quiet who overcome her own phobia of public speaking to give a record-breaking TED talk, explains, “Your go system revs you up and makes you excited. Your stop system slows you down and makes you cautious and vigilant.” Cain suggests that it’s a mistake to work at turning off the stop system; you want to turn on your go system. Anxiety is an intense emotion, and it’s hard to make it vanish quickly in the face of uncertainty. It’s easier to convert anxiety into another strong emotion like excitement.

You won’t catch me belting out Journey any time soon. But when I feel pangs of panic about speaking, I no longer try to fight the reasons to stop. I focus on the reasons to go: I’m delivering a message that matters deeply to me. I enjoy challenging assumptions, offering actionable insights, and providing some entertainment. As my enthusiasm climbs, anxiety fades. It doesn’t vanish completely, though. As Richard Branson notes (paraphrasing a quip attributed to Mark Twain): “There are only two types of speakers in the world: 1. The nervous and 2. Liars.”

  1. Practice in front of an audience. When I rehearsed my early speeches, I delivered them solo. Classic studies by the late Stanford psychologist Robert Zajonc demonstrated that the mere presence of other people raises our arousal. If you practice alone, you won’t have a chance to adjust to that arousal.

The key is to practice under conditions that resemble the performance as much as possible. With that in mind, I was surprised to discover that before a talk in front of a crowd of thousands, the best preparation was to practice in front of a small group. In a small group, you can see everyone’s facial expressions and feel their gaze burning a hole in your retina. (Want a surefire strategy for freaking out an anxious introvert? Stare at him. Being the focus of other people’s attention can be seriously overstimulating.) In a large crowd, faces blur and eye contact fades, which can actually reduce arousal. So if you want to prepare under maximal anxiety, practice in front of a small group. It’s not a coincidence that before her TED talk, Susan Cain rehearsed in a room with 20 strangers.

  1. Turn off the lights. To reduce anxiety during the speech itself, I like to darken the room. As faces become less visible, my arousal drops. I recently discovered that there’s a side benefit of dim lighting: audiences laugh more. Comedians prefer “dimly lit space,” Peter McGraw and Joel Warner write in The Humor Code, which seems to “help people feel more concealed and therefore less inhibited in what they’re willing to laugh at.”

Of course, darkness also helps people feel less inhibited in falling asleep. So I only switch off the lights when I feel confident in the entertainment value of the speech.

  1. Know your audience. I find that the more I learn about my audience in advance, the less nervous I become. Along with helping me tailor the material, it humanizes them and highlights common ground. Each August, I teach a weeklong course for hundreds of Wharton MBA students. It’s the first class they take in business school, and I don’t have much time to get comfortable with them. After spending a few days reading through their bios, I’m more excited than anxious. I see that one had a fascinating former life as an Olympic rower and another grew up in my hometown.
  2. Lead with a puzzle, question, or story. Dylan Chalfy, a gifted speaking coach and professional actor, taught me that opening with a puzzle places the audience’s attention on the ideas, as opposed to the speaker. A question has a similar effect: it gets the audience thinking instead of judging. Malcolm Gladwell has made a similar observation about starting with a story: the audience gets absorbed in the narrative, and ends up focusing on the plot and the characters rather than the storyteller.

Earlier this week, I spoke at Google Zeitgeist. It was the most nervous I’ve been in a long time: the audience was full of extraordinary people and it was being videotaped for online posting. Although it was far from a flawless performance, I didn’t lose any sleep beforehand. My pitch was too loud at the beginning—a clear sign of anxiety—but it got better over time as I found my rhythm:

My next step is to work on improving my breathing with my uncle, Darth Vader.

This story was reprinted by permission of the author. 

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  264. […] to speak for 5 minutes about any relevant topic. When you’re in the center of the room, on the stage, […]

  265. As structured as I can be on paper, I find it difficult to structure what I want to say. My mind tends to spin much faster than my words. My speech just can’t really catch up. I have had many moments when I started a story but I forgot why I was telling it. My mind was already thinking about next idea. So I have never really faced public speaking head on. I can run workshops and facilitate meetings very well. But having 10 or 30 or 60 minutes focused on me talking sounds like a great way to get started with practising my way of structuring my words. I knew about toastmasters for a long while. I have heard many different opinions about it. In my heart, I know that if I want a structure to learn to structure my speech. That’s the way to go. So…..I signed myself up weeks ago. I have been using different openings and using some triggers in these stories to remind myself what am I supposed to say. And I’m just loving the last tip!

  266. Max! says:

    As with most people, I am terrified of public speaking. But I think my fear is holding me back from being the person I was created to be. So after months of contemplation, I’ve decided to go to–not yet join–a Toastmaster’s meeting. I really enjoyed the meeting and can’t wait until the next one! The older I get the more I realize that I can do things the I fear–I just do it while afraid. Then I am proud of myself later for getting through it.

  267. Adam Thomas says:

    I love the insight of practicing with people. Quick way of seeing the pain points. Few things are as honest as a persons face when they don’t know if they are being watched.

  268. Rich Day says:

    Early in my life I had to overcome the fear of public speaking, and I can tell you the fear I had to overcome was intense. I never became the kind of speaker that Adam Grant came to be, but I can tell you I shared his experience of getting to the point where it was no big deal. For me I found that I needed to memorize my material, but once memorized, and once I had it, I did not “recite” it, but rather immersed myself in the meaning of it. I found that I didn’t use all the same words exactly that I had written out, but did cover all the thoughts. Sometimes I extemporized a little when something came to mind in the moment. This kept if from seeming to be hard and ridgid, and gave it a bit of sponenaeity and life. Having said all of that, my position in life for the past years has NOT required public speaking, and what you gain, you can lose. If I found myself having to speak in public again, I would have to “desensitize” myself to the fear all over again. But there would be a difference this time, I’ve been there, I know from experience that even those like me who are seized with fear will overcome it. There wouldn’t be the doubts, I know the drill. There is no reason why everyone should learn to speak in public, but I will say this, if there is meaning and value to doing so, if there is an opportunity for you that requires public speaking, please consider it, and don’t say no just because of the fear. The fear will only be there for a short time, you can beat it, no matter how afraid you are.

    • Yashvardhan Singh says:

      Sir, I truly appreciated your thought of “memorising my material” while reading your words. As I use to do so and it helps me a lot. I observe here that the biggest fear that come along while presenting is the feel of getting stuck somewhere. So, obviously, if we have memorized our content then that would probably be the worst case and we would handle it.

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