speech for social anxiety

How to Overcome Social Anxiety: 8 Techniques & Exercises

I’ve tried going before, but at the door I blushed and started sweating. I just knew everyone would stare at me, judge me, and laugh at me.

I’ll just sit this one out too, pretend to be sick or something.

If this sounds like your typical diary entry, then you might struggle with some form of social anxiety.

In this article, we outline ways to cope with mild social anxiety and provide helpful tips, tricks, and exercises to help you prepare for upcoming social occasions. Before we begin, it’s important to note that social anxiety differs from social anxiety disorder, which is a clinical disorder. These two can be confused with each other because they are closely related, but this post focuses on mild social anxiety only.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and your clients with tools to better manage stress and find a healthier balance in your life.

This Article Contains

• The Difference Between Social Anxiety & Social Anxiety Disorder

Symptoms of Social Anxiety

Social anxiety in the workplace, social anxiety and public speaking, can you overcome social anxiety 3 techniques, self-help exercises for managing social anxiety, 3 books about social anxiety, helpful resources from positivepsychology.com, a take-home message, frequently asked questions, the difference between social anxiety & social anxiety disorder.

Most of us experience moments of shyness, tension, nervousness, or anxiety around social events. Sometimes it can be as simple as butterflies in the stomach when expecting to meet new people at a party.

Physical reactions such as these signal that the situation is important enough to want to make a good impression. When our bodies are activated in this way, we are often galvanized into action (Weissman & Mendes, 2021).

However, the mild nervousness and shyness of social anxiety every now and again must not be confused with social anxiety disorder .

Social anxiety disorder , sometimes referred to as social phobia, is a type of clinical anxiety disorder whereby an individual’s persistent fear of being watched or judged by others impedes everyday functioning.

Individuals with this disorder may ruminate on planned social events weeks in advance and may actively avoid social situations completely. The disorder can be so intrusive and cause such distress to individuals that even simple tasks, such as buying groceries or visiting family, are impossible to do (Stein & Stein, 2008).

To be diagnosed with social anxiety disorder by a qualified mental health professional, individuals may experience several criteria as outlined by the Diagnostic Statistical Manual of Mental Disorders (American Psychiatric Association, 2013).

Criteria include:

• A persistent fear of social situations in which the individual fears being exposed to the scrutiny of others, or the fear of acting in a way that will be embarrassing or humiliating
• Avoiding social situations or enduring them with intense fear or anxiety
• The fear or anxiety is not proportional to the actual threat posed by the social situation.
• The fear or anxiety is so intense that it affects normal functioning.
• Lasting for six months or more
• The fear, anxiety, or avoidance is not because of a medical condition, substance use, or other mental disorder.

In these instances, the help of a therapist is needed. Let’s look at the symptoms of social anxiety to clarify where the line should be drawn.

These are fairly generic symptoms that occur when the autonomic nervous system (ANS; our fight-or-flight system ) becomes activated (Cannon, 1932), and the body is flooded with epinephrine (adrenaline).

Couple this with a decrease in gamma-aminobutyric acid (a main inhibitory neurotransmitter), which for most individuals is turned down during social situations, and you may feel tense and anxious. This activation happens when an event or situation is seen as stressful, whether the perception is accurate or not.

While chronic stress is extremely detrimental to the body — because of the continuous activation of the ANS (McEwen & Stellar, 1993) — mild stress can actually be helpful in enhancing performance (Kofman et al., 2006) and spurring action.

Usually when this happens, the parasympathetic nervous system (PNS) activates in order to counter the activation of the ANS, by releasing hormones that downregulate the mind and body and help us relax (Sapolsky, 2004).

So when tackling mild social anxiety, the key is to activate the PNS. Below, we will outline useful techniques to activate the parasympathetic nervous system.

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Given that we can all feel the effects of social anxiety at one time or another, how can we actively tackle such feelings? And how do we cope in stressful environments, such as work?

Coping with social anxiety at work

When those familiar feelings of anxiety emerge at work, individuals face a tough decision: to struggle ahead in silence or take a timeout. Ideally, this is the ability to step away and take a few minutes to apply grounding techniques, as an example. More on that below.

It is strongly recommended that all organizations and employers build supportive cultures where individuals feel able to take such a break. While discussions of mental health in the workplace are fortunately now more commonplace, there is still some way to go to normalize the pervasiveness of anxiety in the human experience.

Strategies for reducing workplace anxiety

To calm anxious feelings at work, individuals can tap into several key techniques that should help to turn things around quickly.

The primary aim here is to activate the PNS. When feeling anxious, it is hard to feel grounded. The mind is spiraling with unhelpful thoughts.

Grounding techniques work by helping the mind focus on the body and the present moment. This can help you feel calmer and more centered.

Below are three highly effective types of grounding techniques.

Breathing techniques

The breath is miraculous! By simply concentrating on breathing, the nervous system can be actively downregulated, and within no time at all, anxious moments may dissipate.

One example is to breathe in for four seconds, hold the breath for four seconds, and breathe out slowly over a count of eight seconds. There are many variations of this breathing technique, but essentially, breathing out for longer than breathing in helps slow a racing heart.

Touching the body can be an excellent way to soothe and calm the nervous system, particularly areas that are not associated with anxiety. This includes rubbing your earlobes or elbows, which cannot themselves hold tension or anxiety in them.

Touch is powerful; it is often used in therapeutic settings for the very purpose of relieving anxiety and has also been effective in reducing pain.

When feeling anxious, individuals should try to distract the mind from worrying. An alternative and equally effective technique to breathing exercises  is to focus on counting.

Counting can be particularly powerful when paired with observation of the surroundings. A popular example is to find five things that can be seen, four things that can be felt, three things that can be heard, two things that can be smelled, and one thing that can be tasted.

When doing this exercise, try to be as specific as possible and provide lots of detail with what is sensed.

It’s so intimidating in fact, that researchers often use the notion of having to speak in public to induce individuals into stressful states during experiments (see Kirschbaum et al., 1993).

Indeed, public speaking is the ultimate trigger for social anxiety because it involves purposefully exposing oneself to the opinions and judgments of others.

Overcoming public speaking anxiety

To prepare for an upcoming speech, public-speaking anxiety can be overcome similarly as other stressful events: by focusing on strategies to calm the nervous system.

Tips and strategies for delivering a confident speech

1. prepare well.

Practice, practice, practice! This might be an obvious tip, but by rehearsing the speech more confidence is built about delivering the speech.

This confidence can help offset some of the nervousness experienced.

2. Manage breathing

Engage in breathing exercises before delivering the speech. As mentioned earlier, slowing down breathing is a simple yet powerful way to downregulate the body.

When feeling those familiar anxiety symptoms before giving a speech, practice slow, deep breaths. Pair this with any of the aforementioned grounding or relaxation techniques to amplify the benefits and bring you back into the present moment.

3. Burn energy

Harness some of that nervous energy and take action. Do star jumps or jumping jacks before the speech to blow off steam. During the speech, individuals can move around and gesture to consume even more nervous energy.

4. Visualize success

Before the event, spend a few minutes visualizing the delivery of a successful speech or presentation. Imagine the audience responding positively and see yourself feeling calm and collected.

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If you recognize yourself as someone who often experiences social anxiety and are wondering what other steps you can take to reduce the frequency and/or intensity of these experiences, the key resides in being proactive .

If we simply do nothing and then try desperately to reduce anxiety when it rears its head in a stressful moment, we may very well be ill prepared to manage it effectively.

Given that it is not possible to avoid stressful events, the focus should be to learn how to better cope with them. By building internal resources , a stressful event can be navigated with ease.

Below are three preventive practices that will help build all-important psychological resources, such as resilience, positive coping, positive emotions, and self-esteem.

Physical exercise

The benefits of regular exercise to both physical and mental health are well documented (Penedo & Dahn, 2005).

By acting as a protective buffer against disease and psychological distress, exercise is one surefire way to bolster internal resources. Exercise boosts the experience of positive emotions, which in turn helps accrue psychological resources (see the broaden-and-build theory of positive emotions ; Fredrickson, 2001).

Mindfulness practice

Mindfulness is another superpower that can help stock up internal resources. If engaging in a regular practice, users can expect a cascade of positive outcomes, including reduced depressive and anxious symptoms and increased positive mood, compassion, and resilience (Gu et al., 2015).

Even 10 minutes a day of mindfulness practice can drastically improve both physical and psychological functioning.

The beauty of mindfulness is that it does not have to be practiced as a formal meditation. Rather, it can take many forms, including mindfulness walking or listening to music.

Experiment with different mindfulness activities to find the best-suited format for you or your clients.

Cognitive-Behavioral Therapy

Sometimes, in order to counteract anxiety, you might want to look more closely at patterns of thinking. Given that activation of the autonomic nervous system and symptoms of anxiety occur because we interpret  an event as stressful, it stands to reason that interpretations may not always be on point.

When this happens, engaging with Cognitive-Behavioral Therapy (CBT) can be a real game changer. CBT is often employed as a treatment for anxiety and works by challenging thinking patterns and helping individuals shift their mindsets.

Useful CBT techniques include writing down thoughts and then gently challenging the veracity of them, and learning positive coping mechanisms such as cognitive reframing.

Observing Anxiety Mindfully

This worksheet helps clients identify and observe how anxiety feels in the body.

Clients are encouraged to explore the different sensations that arise in the body when thinking about a stressful social situation.

Once the sensations have been observed, clients are encouraged to accept and sit with the feelings and sensations of anxiety from a place of nonjudgment, as with any mindfulness practice.

Lastly, clients are invited to use visualization to further tap into self-compassion and recognize the transient nature of anxiety.

Anxiety Record

The Anxiety Record is an effective worksheet that allows a client to capture step by step what happens when they experience anxiety.

The first step is to identify the stressor, before noting down anxious feelings and whether thoughts are helpful or realistic.

The client is then invited to identify more helpful thoughts when facing anxious moments and ways to regain a sense of control when feeling carried away with anxious thoughts.

Creating a Mindfulness Anxiety Plan

One excellent way to prepare for upcoming social situations is to create a mindfulness anxiety plan .

Mindfulness has a powerful impact on building coping skills, and it also enhances the ability to sit with discomfort without getting swept away by feelings.

If you are interested in learning more about social anxiety, the following three books provide excellent reading. These three were chosen because of their practical nature and the fact that they are grounded in science.

1. How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiet y – Ellen Hendriksen

Dr. Hendriksen is a clinical psychologist specializing in overcoming anxiety so that individuals may lead a more authentic life.

How to Be Yourself  takes real-life stories of situations where individuals have experienced social anxiety and weaves in a compelling narrative that outlines why social anxiety persists and the science behind it.

The book offers tangible, practical ways to rewire our brain so we can break free of the shackles of social anxiety.

Find the book on Amazon .

2. Overcoming Social Anxiety and Shyness: A Self-Help Guide Using Cognitive Behavioural Techniques – Gillian Butler

If you are looking for a self-help guide that takes individuals through the techniques of CBT as a pathway to reduce social anxiety, this book by Dr. Gillian Butler, a cognitive therapist and clinical psychologist, is for you.

Chock-full of practical strategies, the reader can work through the book at their own pace and by the end should feel armed to the teeth with solutions for fending off social anxiety.

3. Find Your Voice: The Secret to Talking With Confidence in Any Situation – Caroline Goyder

Caroline Goyder is a renowned voice coach and author of another highly popular book, Gravitas .

The central thesis of Find Your Voice  is learning to speak with confidence by implementing different strategies that help individuals relax, stand tall, and speak with clarity.

This is a must-read for anyone who wants to speak confidently in any type of social situation.

For more information on Goyder’s work, check out this popular TEDx Talk.

PositivePsychology.com has a plethora of useful resources for anyone interested in learning more about coping with social anxiety.

Below, you will find several worksheets for learning to cope with anxiety. Completing these exercises proactively can help ensure better navigation of anxiety, inducing in social situations.

Stressors and Resources

The aim of this worksheet is to help clients identify key sources of stress and anxiety, and outline strategies or resources that can deal with them.

This worksheet is extremely helpful because it also identifies past, present, and anticipated sources of stress and anxiety. After completing this worksheet, clients should have a greater awareness of their triggers and the strategies that work best for them in social situations.

Coping Skills Inventory

The Coping Skills Inventory worksheet introduces six common and widely used coping skills that can be used when facing social anxiety.

The client is guided in selecting the most appropriate coping skill that will work for them in a given social situation. Identifying coping strategies before a stressful event is an excellent way to build self-awareness and those all-important internal resources.

Recommended reading

For more informative and practical articles on anxiety and coping, you may enjoy this selection of articles:

• How to Deal With Anxiety: 5 Coping Skills and Worksheets
• 18 Anxiety Worksheets for Adults, Teens, and More
• Anxiety Therapy: Types, Techniques, and Worksheets

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Social anxiety is a pervasive human experience and one we can all expect to encounter every now and again.

Whether we are at work, out with friends, or with family, some social events can and will trigger our fight-or-flight response.

Because life is fraught with stressful life events, trying to avoid them at all costs is not realistic or sustainable. Rather, it is better to be proactive in engaging in practices and techniques that will help us better cope with stress and anxiety as and when we need to.

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

Physical symptoms can include an elevated heart rate, shortness of breath, sweaty palms, and feeling dizzy. Psychological symptoms can include feelings of panic or dread, rumination on negative thoughts, and a difficulty focusing on the here and now.

Social anxiety is not a mental illness. It is healthy and normal to experience mild physiological activation from time to time when faced with situations or tasks outside of our comfort zone. Often, low levels of anxiety are adaptive and can help us perform better. Only when social anxiety becomes intrusive to daily functioning, can social anxiety disorder be considered, as identified by the DSM -5.

Anxiety is highly prevalent worldwide, with about 309 million individuals experiencing an anxiety disorder in 2019 (World Health Organization, 2022). Since many individuals experience activated nervous systems in the face of social stressors, it is fair to say that social anxiety is extremely commonplace.

The activation of our autonomic nervous system causes social anxiety, which kicks into gear when a situation is perceived as stressful. The brain floods the body with adrenaline to prepare for action, and it is this adrenaline that causes many of the physical symptoms of social anxiety.

• American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).
• Cannon, W. B. (1932). The wisdom of the body . Norton.
• Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist , 56 (3), 218–226.
• Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2015). How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review , 37 , 1–12.
• Kirschbaum, C., Pirke, K. M., & Hellhammer, D. H. (1993). The ‘Trier Social Stress Test’—A tool for investigating psychobiological stress responses in a laboratory setting. Neuropsychobiology , 28 (1–2), 76–81.
• Kofman, O., Meiran, N., Greenberg, E., Balas, M., & Cohen, H. (2006). Enhanced performance on executive functions associated with examination stress: Evidence from task-switching and Stroop paradigms. Cognition & Emotion , 20 (5), 577–595.
• McEwen, B. S., & Stellar, E. (1993). Stress and the individual: Mechanisms leading to disease. Archives of Internal Medicine , 153 (18), 2093–2101.
• Penedo, F. J., & Dahn, J. R. (2005). Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry , 18 (2), 189–193.
• Sapolsky, R. M. (2004). Why zebras don’t get ulcers: The acclaimed guide to stress, stress-related diseases, and coping (3rd ed.). Henry Holt and Company.
• Stein, M. B., & Stein, D. J. (2008). Social anxiety disorder. The Lancet , 371 (9618), 1115–1125.
• Weissman, D. G., & Mendes, W. B. (2021). Correlation of sympathetic and parasympathetic nervous system activity during rest and acute stress tasks. International Journal of Psychophysiology , 162 , 60–68.
• World Health Organization. (2022). Mental disorders . Retrieved June 15, 2023, from https://www.who.int/news-room/fact-sheets/detail/mental-disorders.

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The article provides insights into social anxiety and offers techniques and exercises to help individuals manage and overcome it. It distinguishes between mild social anxiety and social anxiety disorder, highlighting the symptoms and criteria for the disorder. The article discusses social anxiety in various contexts, such as the workplace and public speaking, and provides practical strategies to cope with anxiety in those situations. It also suggests preventive practices like physical exercise, mindfulness, and cognitive-behavioral therapy to build internal resources. The self-help exercises provided can assist individuals in managing their social anxiety effectively.

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To Overcome Your Fear of Public Speaking, Stop Thinking About Yourself

• Sarah Gershman

Tips for before and during your presentation.

Even the most confident speakers find ways to distance themselves from their audience. It’s how our brains are programmed, so how can we overcome it? Human generosity. The key to calming the amygdala and disarming our panic button is to turn the focus away from ourselves — away from whether we will mess up or whether the audience will like us — and toward helping the audience. Showing kindness and generosity to others has been shown to activate the vagus nerve, which has the power to calm the fight-or-flight response. When we are kind to others, we tend to feel calmer and less stressed. The same principle applies in speaking. When we approach speaking with a spirit of generosity, we counteract the sensation of being under attack and we feel less nervous.

Most of us — even those at the top — struggle with public-speaking anxiety. When I ask my clients what makes them nervous, invariably they respond with the same answers:

• Sarah Gershman is an executive speech coach and CEO of Green Room Speakers. She is a professor at the McDonough School of Business at Georgetown University, where she teaches public speaking to leaders from around the globe.

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Overcome your public speaking anxiety with these 10 tips

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What’s public speaking anxiety?

10 symptoms of public speaking anxiety, 10 common public speaking stressors, how to overcome public speaking anxiety: 10 tips, diagnosing and treating public speaking anxiety, speak with confidence.

Your opinion and expertise matter, so it can be frustrating when public speaking nerves leave you speechless. Maybe your heart races and you trip over your words, or you spend most of your presentation hoping no one asks questions. Fear not. Public speaking anxiety is a common experience that impacts even the most confident people — and it’s manageable.

The intense nerves associated with public speaking aren’t reserved for being on stage in front of a large audience. Discomfort might occur during small team presentations , a sales pitch with a client, or group brainstorming sessions . The stress may be so potent that you avoid important opportunities to showcase your expertise and advance your career. 

But identifying triggers and understanding your physiological response will help you overcome your anxiety. With practice and support, you’ll fearlessly share your important thoughts and opinions with others. 

Public speaking anxiety, or glossophobia, is the most common subset of social anxiety, affecting about 3–5% of the general population and 80% of people with social phobias . Those with glossophobia feel anxiety symptoms , like a racing heartbeat and stressful thoughts, when sharing ideas or asking questions in front of others. And those who experience public speaking anxiety often feel more general performance anxiety during activities like striking up a conversation with a stranger or eating in public.

But why does public speaking cause anxiety? According to an article by the Harvard Business Review, our ancestors perceived being watched as a predatory threat , so our brains evolved to have a fight-or-flight response . This is the body’s physiological response to danger, activating the nervous system to encourage us to return to safety.

While public speaking doesn’t present real physical dangers, social anxiety can trigger your stress response . Worrying about people judging you, making a mistake , or messing up an important professional opportunity are visceral fears that send messages to the brain to seek protection. 

In some cases, an acute fear can be motivating . Worrying about underperforming during a client presentation or making the right first impression at a face-to-face networking event could compel you to practice and perfect your speech. 

But a chronic and debilitating fear of public speaking can disrupt your career. You may become avoidant and miss important opportunities to show off your expertise, establish your personal brand , and achieve professional development goals . 

Publi c speaking anxiety is so all-encompassing you may not be conscientious of all the ways this type of stress affects the body. Acute anxiety symptoms are widespread and vary between people , but here are 10 common signs to be aware of:

Increased heart rate

Lack of concentration 

Avoidant behaviors like social isolation

Shortness of breath

Panic attacks

Intrusive thoughts

Shaky hands and legs

While you might associate public speaking anxiety with delivering a Ted Talk or corporate event presentation, plenty of everyday situations can trigger your fear of performing. Here are 10 common stressors of public speaking anxiety: 

Meeting new colleagues or coworkers

Job interviews

Sharing ideas in a brainstorming session

Giving a small presentation

Training new coworkers

Debriefing your team or managers on an ongoing project

Offering your opinion during a virtual meeting

Delivering an elevator pitch

Participating in a board meeting

Offering someone constructive criticism

Like any other challenge, thoughtful practice, care, and patience will help you approach public speaking confidently. Here are 10 tips for public speaking anxiety sufferers looking to improve.

1. Don’t expect perfection

Perfection is an unrealistic expectation that distracts from your good work and amplifies your anxiety. Instead of aiming for perfection , celebrate your improvements and seek out continuous learning opportunities . Every chance to speak in front of others is a chance to learn and grow — even if it means a few awkward pauses or stumbling over your words occasionally. 

2. Be yourself

While keeping your body language and humor professional, be your most authentic self and stick with what feels comfortable. Imitating others’ speaking styles could make you overthink each gesture or appear unnatural and insincere. And the more you step into your authenticity at work , the more comfortable you’ll feel being yourself in every area of your life. 

3. Remember your purpose

Whether delivering a presentation or making a sale, you’re speaking in public for a reason. Think about why you’re there — be it to share your experience or teach others — and focus on this core purpose. Doing so might get you out of your head and into the situation at hand so you can concentrate less on your anxiety symptoms and more on accomplishing your task.

4. Prepare and practice

The best way to feel comfortable speaking in front of others is to practice. Speech anxiety often focuses on the unknown, like audience questions or complex presentation materials. But subject-matter-familiarity quiets some of these questions and offers answers. 

You can jot down and prepare for questions you expect or memorize your materials so they feel less overwhelming. And p racticing your delivery and body language can take away the shock of talking to a group because you have less to worry about. 

5. Let your coworkers know

Consider informing coworkers and managers about your stage fright so they know to support you. They might make adjustments like offering you additional notice regarding presentations they’d like you to make or taking your questions last in a meeting so you have more time to calm your nerves. And you can also ask team members for feedback and encouragement on your public speaking skills . 

6. Visualize success

Use visualization , positive self-talk , and other manifestation methods to picture yourself confidently speaking in public. These positive projections can become a self-fulfilling prophecy as you do what’s necessary to make your vision a reality. You could also try anxiety journaling to shake negative automatic thoughts and track your positive thinking progress. 

7. Make eye contact

If you fear public speaking, you may instinctively avoid eye contact because it feels intimate or intimidating. But chances are everyone wants to encourage you, and you can feed off the room’s energy by looking your audience in the eye. If you see heads nodding and people paying attention, you may gain the confidence boost you need to continue nerves-free. 

8. Pose for success

Standing i n power poses (body postures expressing strength and assertiveness ) signals to audience members that you’re confident and comfortable. And embracing these postures can make you feel that way, too. For in-person speaking, try keeping your feet hip-distance and your shoulders back. And if you’re on a virtual call and have the option to stand, you can still carry yourself confidently to boost your own self-esteem. If you must sit, you can still hold your head high and posture straight. 

9. Create a plan

Feel in charge of your public speaking journey by creating an improvement plan. Start by outlining small objectives, like starting two conversations with colleagues each week or contributing an idea at a team meeting. Then, define larger goals further down your improvement timeline, like leading a brainstorming session or training a new coworker. You could also work with a career coach t o build the right plan for you and track your success.

10. Take a class

Structured learning might be the best way to reduce your public speaking anxiety and gain practice. Try asking your employer whether they subsidize professional development opportunities like a public speaking course or mentorship programs . Or invest in yourself by signing up for an after-hours class with a friend so you can hold each other accountable . 

According to the Diagnostic and Statistical Manual of Mental Disorders, public speaking anxiety is classified as a social anxiety disorder that causes symptoms like intense distress and panic attacks. While it’s common to feel nervous in social situations, a mental health professional might diagnose someone with public speaking anxiety if that person experiences symptoms that affect their day-to-day health, like missing out on job opportunities or having to leave a meeting due to nerves.

While social anxiety may feel overwhelming, the good news is that it’s treatable. The first step is finding a diagnosis. Treatment generally begins by identifying the root cause and any related medical conditions to ensure a larger issue isn’t causing your symptoms . Then, you’ll work with your mental health professional to determine the best treatment plan. Common remedies include psychotherapy, medication, or both. In some circumstances, you may also seek the help of a support group or work with a life coach to build an action plan . 

What you have to say matters, and you deserve to feel confident and comfortable when expressing yourself. While public speaking anxiety might quiet your voice, it doesn’t have to define your professional future. 

Now that you have some public speaking tips for anxiety, it’s time to start working toward easing your symptoms. Depending on the severity of your nerves, consider consulting with a mental health professional, career coach, or support group. From there, you can build an appropriate plan and begin speaking — one small speech at a time — with newfound confidence.

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Elizabeth Perry, ACC

Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships. With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.

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Social Anxiety Disorder: More Than Just Shyness

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Are you afraid of being judged by others? Are you self-conscious in everyday social situations? Do you avoid meeting new people due to fear or anxiety? If you have been feeling this way for at least 6 months and these feelings make it hard for you to do everyday tasks—such as talking to people at work or school—you may have social anxiety disorder.

Social anxiety disorder is an intense, persistent fear of being watched and judged by others. This fear can affect work, school, and other daily activities. It can even make it hard to make and keep friends. The good news is social anxiety disorder is treatable. Learn more about the symptoms of social anxiety disorder and how to find help.

What is social anxiety disorder?

Social anxiety disorder is a common type of anxiety disorder. A person with social anxiety disorder feels symptoms of anxiety or fear in situations where they may be scrutinized, evaluated, or judged by others, such as speaking in public, meeting new people, dating, being on a job interview, answering a question in class, or having to talk to a cashier in a store. Doing everyday things, such as eating or drinking in front of others or using a public restroom, also may cause anxiety or fear due to concerns about being humiliated, judged, and rejected.

The fear that people with social anxiety disorder have in social situations is so intense that they feel it is beyond their control. For some people, this fear may get in the way of going to work, attending school, or doing everyday things. Other people may be able to accomplish these activities but experience a great deal of fear or anxiety when they do. People with social anxiety disorder may worry about engaging in social situations for weeks before they happen. Sometimes, they end up avoiding places or events that cause distress or generate feelings of embarrassment.

Some people with the disorder do not have anxiety related to social interactions but have it during performances instead. They feel symptoms of anxiety in situations such as giving a speech, competing in a sports game, or playing a musical instrument on stage.

Social anxiety disorder usually starts during late childhood and may resemble extreme shyness or avoidance of situations or social interactions. It occurs more frequently in females than in males, and this gender difference is more pronounced in adolescents and young adults. Without treatment, social anxiety disorder can last for many years, or even a lifetime.

What are the signs and symptoms of social anxiety disorder?

When having to perform in front of or be around others, people with social anxiety disorder may:

• Blush, sweat, or tremble.
• Have a rapid heart rate.
• Feel their “mind going blank,” or feel sick to their stomach.
• Have a rigid body posture, or speak with an overly soft voice.
• Find it difficult to make eye contact, be around people they don’t know, or talk to people in social situations, even when they want to.
• Feel self-consciousness or fear that people will judge them negatively.
• Avoid places where there are other people.

What causes social anxiety disorder?

Risk for social anxiety disorder may run in families, but no one knows for sure why some family members have it while others don’t. Researchers have found that several parts of the brain are involved in fear and anxiety and that genetics influences how these areas function. By studying how the brain and body interact in people with social anxiety disorder, researchers may be able to create more targeted treatments. In addition, researchers are looking at the ways stress and environmental factors play a role in the disorder.

How is social anxiety disorder treated?

If you’re concerned you may have symptoms of social anxiety disorder, talk to a health care provider. After discussing your history, a health care provider may conduct a physical exam to ensure that an unrelated physical problem is not causing your symptoms. A health care provider may refer you to a mental health professional, such as a psychiatrist, psychologist, or clinical social worker. The first step to effective treatment is to get a diagnosis, usually from a mental health professional.

Social anxiety disorder is generally treated with psychotherapy (sometimes called “talk therapy”), medication, or both. Speak with a health care provider about the best treatment for you.

Psychotherapy

Cognitive behavioral therapy (CBT), a research-supported type of psychotherapy, is commonly used to treat social anxiety disorder. CBT teaches you different ways of thinking, behaving, and reacting to situations to help you feel less anxious and fearful. CBT also can help you learn and practice social skills, which is very important for treating social anxiety disorder. CBT has been well studied and is the gold standard for psychotherapy.

Exposure therapy is a CBT method that focuses on progressively confronting the fears underlying an anxiety disorder to help you engage in activities you have been avoiding. Exposure therapy is sometimes used along with relaxation exercises. CBT delivered in a group therapy format also can offer unique benefits for social anxiety disorder.

Another treatment option for social anxiety disorder is acceptance and commitment therapy (ACT). ACT takes a different approach than CBT to negative thoughts and uses strategies such as mindfulness and goal setting to reduce your discomfort and anxiety. Compared to CBT, ACT is a newer form of psychotherapy treatment, so less data are available on its effectiveness. However, different therapies work for different types of people, so it can be helpful to discuss what form of therapy may be right for you with a mental health professional.

For more information on psychotherapy, visit the National Institute of Mental Health (NIMH) psychotherapies webpage .

Health care providers may prescribe medication to treat social anxiety disorder. Different types of medication can be effective in treating this disorder, including:

• Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs)
• Beta-blockers
• Anti-anxiety medications, such as benzodiazepines

SSRI and SNRI antidepressants are commonly used to treat depression, but they also can help treat the symptoms of social anxiety disorder. They may take several weeks to start working. Antidepressants may also cause side effects, such as headaches, nausea, or difficulty sleeping. These side effects are usually not severe, especially if the dose starts off low and is increased slowly over time. Talk to your health care provider about any side effects that you may experience.

Beta-blockers can help control some of the physical symptoms of social anxiety disorder, such as rapid heart rate, sweating, and tremors. Beta-blockers are commonly the medication of choice for the “performance anxiety” type of social anxiety disorder.

Benzodiazepines, which are anti-anxiety sedative medications, are powerful and begin working right away to reduce anxious feelings. These medications can be very effective in rapidly decreasing anxiety, but some people build up a tolerance to them and need higher and higher doses to get the same effect. Some people even become dependent on them. Therefore, a health care provider may prescribe them only for brief periods of time if you need them.

Both psychotherapy and medication can take some time to work. Many people try more than one medication before finding the best one for them. A health care provider can work with you to find the best medication, dose, and duration of treatment for you. People with social anxiety disorder usually obtain the best results with a combination of medication and CBT or other psychotherapies.

For basic information about these and other mental health medications, visit NIMH’s Mental Health Medications webpage . Visit the U.S. Food and Drug Administration (FDA) website  for the latest warnings, patient medication guides, and information on newly approved medications. 

Support Groups

Many people with social anxiety find support groups helpful. In a group of people who all have social anxiety disorder, you can receive unbiased, honest feedback about how others in the group see you. This way, you can learn that your thoughts about judgment and rejection are not true or are distorted. You also can learn how others with social anxiety disorder approach and overcome the fear of social situations.

Support groups are available both in person and online. However, any advice you receive from a support group member should be used cautiously and does not replace treatment recommendations from a health care provider.

Both psychotherapy and medication can take some time to work. A healthy lifestyle also can help combat anxiety. Make sure to get enough sleep and exercise, eat a healthy diet, and turn to family and friends who you trust for support. To learn more ways to take care of your mental health, visit NIMH’s Caring for Your Mental Health webpage .

How can I support myself and others with social anxiety disorder?

Educate yourself.

A good way to help yourself or a loved one who may be struggling with social anxiety disorder is to seek information. Research the warning signs, learn about treatment options, and keep up to date with current research.

Communicate

If you are experiencing social anxiety disorder symptoms, have an honest conversation about how you’re feeling with someone you trust. If you think that a friend or family member may be struggling with social anxiety disorder, set aside a time to talk with them to express your concern and reassure them of your support.

Know When to Seek Help

If your anxiety, or the anxiety of a loved one, starts to cause problems in everyday life—such as avoiding social situations at school, at work, or with friends and family—it’s time to seek professional help. Talk to a health care provider about your mental health.

Are there clinical trials studying social anxiety disorder?

NIMH supports a wide range of research, including clinical trials that look at new ways to prevent, detect, or treat diseases and conditions—including social anxiety disorder. Although individuals may benefit from being part of a clinical trial, participants should be aware that the primary purpose of a clinical trial is to gain new scientific knowledge so that others may be better helped in the future.

Researchers at NIMH and around the country conduct clinical trials with patients and healthy volunteers. Talk to a health care provider about clinical trials, their benefits and risks, and whether one is right for you. For more information, visit NIMH's clinical trials webpage .

Finding Help

Behavioral health treatment services locator.

This online resource, provided by the Substance Abuse and Mental Health Services Administration (SAMHSA), helps you locate mental health treatment facilities and programs. Find a facility in your state by searching SAMHSA’s online Behavioral Health Treatment Services Locator  . For additional resources, visit NIMH's Help for Mental Illnesses webpage .

Talking to a Health Care Provider About Your Mental Health

Communicating well with a health care provider can improve your care and help you both make good choices about your health. Find tips to help prepare for and get the most out of your visit at Taking Control of Your Mental Health: Tips for Talking With Your Health Care Provider . For additional resources, including questions to ask a provider, visit the Agency for Healthcare Research and Quality website  .

If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255). You also can text the Crisis Text Line (HELLO to 741741) or use the Lifeline Chat on the National Suicide Prevention Lifeline website   .

The information in this publication is in the public domain and may be reused or copied without permission. However, you may not reuse or copy images. Please cite the National Institute of Mental Health as the source. Read our copyright policy to learn more about our guidelines for reusing NIMH content.

For More Information

MedlinePlus  (National Library of Medicine) ( en español  )

ClinicalTrials.gov  ( en español  )

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES  National Institutes of Health NIH Publication No. 22-MH-8083 Revised 2022

Conquer Social Anxiety

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Mastering the Mic: Your Blueprint to Overcome Public Speaking Anxiety

This article contains recommendations for a book, an online course, a virtual reality software and an online therapy provider that help with public speaking anxiety. If you purchase product services through this link, you may receive a significant discount and we will receive a commission.

Public speaking is an art, a performance, and for many, a significant source of anxiety.

The mere thought of standing in front of an audience, whether it’s a group of ten or a crowd of a thousand, can evoke feelings of dread, nervousness, and fear.

This phenomenon, known as public speaking anxiety or glossophobia , is more than just “ stage fright “. It’s a pervasive concern that affects a substantial portion of the population.

In fact, studies have shown that public speaking anxiety is the single most commonly feared situation, with prevalence rates ranging from 21% to 33% in community samples ( Pollard and Henderson, 1988 ; Stein et al., 1996 ).

While it’s natural for individuals to feel a certain level of nervousness before addressing an audience, for those with public speaking anxiety, the fear is intensified.

It can hinder career advancement, academic success, and personal growth. But the good news is, with understanding, preparation, and the right resources, this anxiety can be managed and even overcome.

This article delves deep into the world of public speaking anxiety, exploring its causes, impacts, and offering practical solutions to conquer it.

A. Understanding Public Speaking Anxiety

Public speaking anxiety , often termed as glossophobia , is a specific form of social anxiety that arises from the fear of being judged, scrutinized, or making a mistake in front of an audience.

While many people might feel a flutter of nerves before stepping onto a stage or addressing a group, those with public speaking anxiety experience a more intense, often debilitating, fear.

What is it?

At its core, public speaking anxiety is a fear of public performance, where the individual feels they are at the center of attention. This fear isn’t limited to large audiences; it can manifest even in small group settings or one-on-one situations where the individual feels they are “on display”.

More Than Just Nerves

It’s crucial to differentiate between typical nervousness and public speaking anxiety. While most people might feel apprehensive before a presentation, those with public speaking anxiety often experience overwhelming dread, sometimes weeks or months in advance.

This intense fear can lead to avoidance behaviors, where individuals might decline opportunities or find excuses to evade public speaking situations.

A Common Challenge

You’re not alone if you feel this way. Studies have shown that public speaking anxiety is one of the most commonly feared situations, with prevalence rates suggesting that about a third of the general population experiences this fear to some degree ( Pollard and Henderson, 1988 ; Stein et al., 1996 ).

In fact, public speaking anxiety is the most commonly reported fear in the general population, including the fear of death ( Dwyer & Davidson, 2012 ).

Not Just About Speaking

While the fear centers around speaking, it’s often tied to deeper concerns. Worries about being negatively judged, making a mistake, forgetting one’s lines, or being the center of attention are all underlying fears that can fuel public speaking anxiety.

Recognizing and understanding public speaking anxiety is the first step towards addressing it.

With knowledge and the right strategies, it’s a challenge that can be overcome, allowing individuals to communicate confidently in any setting ( Ebrahimi et al., 2022 ).

B. Physical and Mental Impact of Public Speaking Anxiety

Public speaking anxiety doesn’t just manifest as a fleeting feeling of nervousness. It can have profound physical and mental effects on an individual.

Recognizing these impacts can help in understanding the depth of this anxiety and the need for effective coping strategies.

Physical Impacts

• Increased Heart Rate : One of the most immediate physical reactions to anxiety is an increased heart rate. This is part of the body’s natural “fight or flight” response to perceived threats.
• Trembling or Shaking : Some individuals might experience noticeable shaking of their hands or trembling in their voice when faced with the prospect of public speaking.
• Dry Mouth : Anxiety can lead to reduced saliva production, resulting in a dry mouth, which can make speaking continuously challenging.
• Sweating : Excessive sweating, especially on the palms, forehead, or underarms, is another common physical symptom of public speaking anxiety.
• Stomach Disturbances : Feelings of nausea or even stomach cramps can occur in anxious situations.
• Shortness of Breath : Some individuals might experience difficulty in breathing or feel like they can’t get enough air, especially just before they start speaking.

Mental Impacts

• Reduced Concentration : Anxiety can scatter one’s thoughts, making it challenging to focus on the content of the speech or the audience’s reactions.
• Negative Self-talk : Individuals with public speaking anxiety often engage in negative self-talk, doubting their abilities, and expecting the worst possible outcomes.
• Avoidance Behavior : Due to the fear of public speaking, some might go to great lengths to avoid situations where they might be required to speak, limiting their personal and professional opportunities.
• Reduced Self-esteem : Repeatedly avoiding public speaking or having negative experiences can erode an individual’s self-confidence and self-worth over time.
• Sleep Disturbances : The anticipation of a public speaking event can lead to sleepless nights, further exacerbating feelings of fatigue and anxiety.

Understanding these physical and mental impacts underscores the importance of addressing public speaking anxiety.

It’s not just about improving one’s speaking skills but also about enhancing overall well-being and quality of life.

C. Causes of Public Speaking Anxiety

Understanding the root causes of public speaking anxiety can be instrumental in addressing and managing it.

While the exact cause can vary from person to person, several common factors contribute to this fear ( Ebrahimi et al., 2022 ):

Past Negative Experiences

One of the most common triggers for public speaking anxiety is a past negative experience. This could be a presentation that didn’t go well, being laughed at during a speech, or any other embarrassing situation in front of an audience.

Such experiences can leave a lasting impact, making individuals apprehensive about future speaking opportunities.

Fear of Judgment

The fear of being judged or scrutinized by others is a significant factor. This isn’t just about the content of the speech but extends to personal attributes, including appearance, voice, and mannerisms.

Lack of Preparation

Feeling unprepared or unsure about the content can exacerbate public speaking anxiety. The fear of forgetting one’s lines or not being able to answer questions can be daunting.

High-Stakes Situations

When the outcome of the presentation has significant implications, such as a major business deal or a final grade in a course, the pressure can intensify the anxiety.

Physical Factors

Some individuals might have physical symptoms or conditions that they fear will be noticeable when speaking, such as a shaky voice, trembling hands, or sweating. The anxiety of these symptoms being seen can, in turn, amplify the fear of public speaking.

Personality Traits

Introverted or naturally shy individuals might find public speaking more challenging than their extroverted counterparts. Such personality traits can make the idea of being the center of attention more intimidating.

Cultural or Societal Factors

In some cultures, public speaking or being the center of attention might not be as common or encouraged, making individuals from such backgrounds potentially more susceptible to public speaking anxiety.

Evolutionary Perspective

From an evolutionary standpoint, being scrutinized or singled out in a group setting was perceived as a threat. This ancient instinct to avoid potential threats might play a role in modern-day public speaking anxiety.

Recognizing the cause or causes of one’s public speaking anxiety is a pivotal step in addressing it.

By pinpointing the root of the fear, individuals can tailor their coping strategies more effectively and work towards overcoming this challenge.

D. Practical Strategies to Overcome Public Speaking Anxiety

Overcoming public speaking anxiety requires a combination of mental preparation, practice, and sometimes, external support.

Here are some practical strategies that can help individuals manage their fears and become more confident speakers:

Preparation is Key

The more prepared you are, the more confident you’ll feel. This includes understanding your topic thoroughly, anticipating potential questions, and practicing your delivery multiple times.

Visualization

Before the actual presentation, visualize yourself succeeding. Picture yourself speaking with confidence, engaging with your audience, and handling any unexpected situations with ease.

Deep Breathing

Engage in deep breathing exercises before and during your speech. This can help calm your nerves, reduce anxiety, and improve concentration. You can click here to read our article on how to practice deep breathing .

Positive Self-talk

Challenge and replace negative thoughts with positive affirmations. Instead of thinking, “ I’m going to mess up, ” tell yourself, “ I am prepared, and I can handle this .” Make sure to choose statements that are realistic and make sense to you.

Engage with Your Audience

Instead of focusing on yourself, focus on the message you’re delivering and its importance to your audience. Engaging with them can also help divert attention from your anxiety.

Practice in a Safe Environment

Before the actual presentation, practice in front of friends, family, or colleagues who can provide constructive feedback.

Grounding Techniques

If you feel overwhelmed, use grounding techniques like the “5-4-3-2-1” method, where you identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Limit Caffeine and Sugar

Both can make you jittery and amplify feelings of anxiety. Opt for water or herbal tea before your presentation.

Many people try to suppress or modify their anxiety, which can often exacerbate it. It’s okay to be nervous. Accepting that you’re feeling anxious, rather than fighting it, can sometimes reduce the intensity of the anxiety.

Seek Feedback

After your presentation, seek feedback. Understanding areas of improvement can help you feel more prepared and less anxious in the future.

Join a Speaking Club

Organizations like Toastmasters offer a supportive environment to practice public speaking and receive constructive feedback.

Remember, it’s natural to feel nervous before speaking in public. However, with the right strategies and support, you can manage your anxiety and even come to enjoy the experience of sharing your knowledge and insights with others.

E. Further Help and Resources

For many, the journey to overcome public speaking anxiety is ongoing. While the practical strategies mentioned above can be immensely helpful, some individuals may benefit from additional resources and structured support. Here are some recommendations:

Online-Therapy

In many cases, the pervasive anxiety associated with public speaking can be attributed to an underlying struggle with social anxiety disorder. In this case, professionally administered therapy is the most promising course of action.

In partnership with  Online-Therapy , we’re pleased to recommend a comprehensive therapy package tailored to your needs. This includes:

• One live session per week (choose from video, voice, or text)
• Unlimited messaging with your therapist
• An 8-section CBT program featuring 25 worksheets
• Daily worksheet feedback
• Additional resources like yoga and meditation videos, a journal, activity plan, and self-assessment tests

The platform allows you to easily switch therapists to find the right fit, all within a secure and confidential environment.

To get started, register for ‘ individual therapy ‘ and select ‘ social anxiety ‘ as your focus. You can then provide more details about your specific situation with public speaking anxiety.

Their plans start at just $40 per week. You can use the following link to sign up, which will grant you a 20% discount for your first month of therapy.

Book Recommendation

“Public speaking without fear: How to overcome anxiety and present with confidence” by Clare Cairns: This book, penned by an award-winning drama school director, offers secret tips and theatrical knowledge on how to create and deliver an exceptional presentation.

Cairns introduces the Pressure System, a set of techniques that combines knowledge from the performing arts, psychology, communication, and meditation to make public speaking easier and more enjoyable. You can find the book here .

Online Course Recommendation

“The Complete Guide to Conquering the Fear of Public Speaking” : This course is meticulously designed to tackle the root causes of public speaking anxiety and equip learners with actionable strategies to overcome it. Here’s how the course aids in combating the fear:

• Understanding Anxiety : The course begins by delving into the psychology behind public speaking anxiety, helping participants recognize and understand their personal triggers.
• Grounding Techniques : Participants are introduced to a series of grounding exercises that help calm the mind and body. These techniques are invaluable for moments when anxiety threatens to take over.
• Breathing and Vocal Exercises : Proper breath control can significantly reduce anxiety and improve speech delivery. The course offers exercises to enhance diaphragmatic breathing and vocal projection.
• Positive Visualization : Emphasizing the power of the mind, the course guides learners through visualization techniques, enabling them to envision success and build confidence.
• Presentation Strategies : Beyond mental preparation, the course provides practical tips on structuring speeches, using visual aids effectively, and engaging the audience, ensuring that participants are well-equipped to handle various speaking scenarios.
• Feedback and Peer Review : Engaging in peer reviews allows participants to receive constructive feedback and also observe others, learning from their strengths and areas of improvement.
• Real-world Practice Scenarios : The course offers opportunities to practice in simulated environments, gradually building confidence and reducing the fear of unfamiliar settings.

By combining psychological insights with practical exercises, this course offers a holistic approach to transforming public speaking anxiety into confidence, ensuring that participants are not only mentally but also practically prepared to face any speaking challenge.

Virtual Reality Software Recommendation

VirtualSpeech is a leading platform that harnesses the power of Virtual Reality (VR) to address public speaking anxiety. Here’s how it can be a game-changer for those looking to conquer their fear of public speaking:

• Realistic Practice Scenarios : VirtualSpeech offers a range of exercises tailored for public speaking, from delivering presentations in diverse settings to impromptu speech training. These scenarios simulate real-life speaking environments, allowing users to practice in a realistic yet safe setting.
• Immediate Feedback : The platform stands out for its real-time feedback capabilities. As you practice, it evaluates aspects like eye contact, volume, and use of filler words, enabling instant improvements.
• Skill Building : Regular practice in these virtual scenarios can significantly boost your public speaking skills and confidence, preparing you for real-world situations.
• Accessibility : While the ideal experience is with a VR headset, VirtualSpeech is also accessible directly through your web browser, ensuring everyone can benefit.
• Supplement to Traditional Therapy : VirtualSpeech complements traditional exposure therapy methods for social anxiety, offering a modern approach to overcoming public speaking fears.

Research has shown that Virtual Reality can be effective in reducing public speaking anxiety ( Kroczek & Mühlberger, 2023 ). By immersing yourself in VirtualSpeech ‘s scenarios, you engage in fear extinction and habituation, aligning with the core principles of exposure therapy.

To delve deeper into VirtualSpeech and its offerings, you can click below. If you’re considering an immersive VR experience, the Meta Quest is currently the most cost-effective compatible option. You can find the  Meta Quest  here .

Remember, the journey to overcome public speaking anxiety is personal. What works for one person might not work for another.

It’s essential to find the resources and strategies that resonate with you and your unique experiences. With the right support and tools, you can become a confident and effective public speaker.

F. Conclusion

Public speaking anxiety, a prevalent concern for many, can manifest in various ways, both mentally and physically.

As we’ve explored throughout this article, its roots can be traced back to evolutionary, societal, and personal factors. Yet, with understanding and the right strategies, it’s a challenge that can be overcome.

The journey to confident public speaking is unique for everyone. For some, it may involve deep introspection to understand the root causes of their anxiety.

For others, it might be about learning practical techniques to manage their physical symptoms or reframe their negative thoughts. And for many, it’s a combination of both.

Public speaking anxiety, at its core, often stems from a deep-seated fear of being judged or negatively evaluated by others.

This apprehension isn’t just about the act of speaking in public; it’s intricately tied to how we perceive ourselves in the eyes of our audience and our internal narratives about self-worth and competence.

Practical strategies, such as deep breathing, visualization, and grounding techniques, can offer immediate relief during anxiety-inducing situations.

However, beyond these tactical approaches, it’s crucial to nurture a mindset of growth and resilience.

If you are looking to delve deeper into the topic, we have several related articles that provide comprehensive insights:

• Causes of Social Anxiety : Explore the underlying factors that contribute to the development of social anxiety, from genetics to environmental influences –  by clicking here .
• Types of Social Anxiety : Understand the different forms and subtypes of social anxiety, offering a more nuanced view of the condition –  by clicking here .
• Diagnosis of Social Anxiety : Learn about the diagnostic criteria and the process healthcare professionals use to identify and assess social anxiety –  by clicking here .
• Social Anxiety Test : If you’re curious about the severity of your social anxiety, consider taking an official test to gain insights into your experiences –  by clicking here .
• Introductory Guide to Social Anxiety : For a holistic overview of the condition, our in-depth guide serves as a foundational resource for understanding social anxiety’s complexities –  simply click here to read it .

If you’re already familiar with the above basics of social anxiety, you might as well skip ahead to our  full treatment guide . It gives you a very thorough overview of exactly what you can do to overcome your difficulties.  You can read it by clicking here .

Still have lingering questions? Take a step toward clarity and empowerment by enrolling in our  Free 7-day Email Course . We’re dedicated to being your guide on this journey of understanding and growth.

Dwyer K. K., Davidson M. M. (2012). Is public speaking really more feared than death? Communication Research Reports, 29(2), 99–107. 10.1080/08824096.2012.667772

Ebrahimi, O. V., Pallesen, S., Kenter, R. M. F., & Nordgreen, T. (2019). Psychological Interventions for the Fear of Public Speaking: A Meta-Analysis. Frontiers in psychology, 10, 488. https://doi.org/10.3389/fpsyg.2019.00488

Kroczek, L. O. H., & Mühlberger, A. (2023). Public speaking training in front of a supportive audience in Virtual Reality improves performance in real-life. Scientific reports, 13(1), 13968. https://doi.org/10.1038/s41598-023-41155-9

Pollard, C. A., & Henderson, J. G. (1988). Four types of social phobia in a community sample. The Journal of nervous and mental disease, 176(7), 440–445. https://doi.org/10.1097/00005053-198807000-00006

Stein, M. B., Walker, J. R., & Forde, D. R. (1996). Public-speaking fears in a community sample. Prevalence, impact on functioning, and diagnostic classification. Archives of general psychiatry, 53(2), 169–174. https://doi.org/10.1001/archpsyc.1996.01830020087010

About the Author: Martin Stork

Martin is a professional psychologist with a background in physical therapy. He has organized and led various support groups for people with social anxiety in Washington, DC and Buenos Aires, Argentina. He is the founder of Conquer Social Anxiety Ltd , where he operates as a writer, therapist and director. You can click here to find out more about Martin.

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Therapy options for people with SAD and public speaking anxiety

Your heart begins to pound, your palms grow moist and clammy as you take a nervous peek through the curtains out at the audience, all the while the seconds tick closer to your moment under the spotlight. A deep breath, a clearing of the throat as you think, “How did I end up here and why am I doing this?”

And you’re up. Showtime!

Even celebrities and the most seasoned public speakers can be overcome with a sudden and unexpected case of the jitters when performing or speaking before a crowd. Be it stage, office or classroom, the anxiety that comes with public speaking is a universally shared experience, though for those struggling with social anxiety disorders (SAD), public speaking is an especially daunting, even traumatic, proposition. Wracked by intense self-scrutiny and a nagging notion that people are quietly picking them apart, SAD sufferers often aggressively play down and dismiss their abilities as public speakers 1, 2 , creating a type of self-fulfilling prophecy 3 wherein the sufferer actively avoids scenarios involving public speaking, worsening an already acute sense of isolation and contributing to a general social awkwardness 4 .

Indeed, an SAD sufferer’s harsh and often incorrect self-evaluation can ultimately result in a kind of self-sabotage when public speaking is required 5 , resulting in another kind of negative feedback loop and closing off the development of the sufferers’ innate speechmaking potential 6 .

While the body has its own undeniable way of manifesting emotions tied to fear – the sweating, the trembling, the stomach doing somersaults, all understood as the body’s way of processing information more effectively in unfamiliar or stressful situations 7 – it is the emotion-regulating amygdala, deep in the center of the brain, which plays a more defining role in how an individual deals with moments of intense stress.

Studies into the mental processes of those grappling with SAD have indicated that when communication between the amygdala and the ‘higher’ cortical brain – that vast region where thought and action are formed – is compromised the adaptive relationship between the two portions is weakened, allowing emotions to run unregulated 8 . Likewise, when an individual is anticipating having to give a speech, the activity in the emotion-generating amygdala is prolonged and a greater loss of emotional control and a heightened overall sense of ‘threat’ is reported in SAD participants over non-SAD participants 9 .

According to Dr. Alexander Bystritsky , if individuals are interested in controlling prominent symptoms associated with public speaking with medication, they should consult a psychiatrist. For example, the consumption of beta blockers (e.g. Propranolol), one hour before performance can block sympathetic nervous system responses, such as heart palpitation, sweating, etc., while minor tranquilizers (e.g. Xanax) work by reducing tension and by producing calming effects.

As far as psychotherapies are concerned, with Cognitive Behavioral Therapy (CBT), the restructuring of negative thought processes in order to improve SAD sufferers’ reactions to stressful situations 10 has shown tremendous promise. One recent study indicates that exposure not only reduces negative self biases among those suffering with public speaking anxiety but often trains the speaker to learn to shift focus from the self to the audience, allowing a more fluid presentation as well as increased confidence and self efficacy 6 . Similarly, a different study shows that while pre-speech anxiety levels in those with SAD were higher than those without, once participants in either group were actually engaged in public speaking, the anxiety leveled off, providing a treatment strategy for the SAD group centering on controlling pre-speech nervousness through CBT treatment and exposure 11 .

Another recent study compared the efficacy of two brief cognitive-behavioral interventions, traditional CBT and Acceptance-Based Behavior Treatment (ABBT). It was found that both interventions were effective. While CBT was effective in reducing subjective feelings of anxiety, subjects who had received ABBT seemed to demonstrate a newfound confidence and ease with speechmaking, scoring higher on observer-rated evaluations during presentations. Apparently, with traditional CBT, the focus on rewiring thought patterns in preparation for a public speaking engagement can take up valuable prep time and memory that would otherwise be put toward the substance of the speech itself. In contrast, ABBT may free more cognitive resources since it stresses acceptance of one’s thoughts and feelings 12 .

Indeed, the relatively recent appearance of “third” wave therapies, which integrate mindfulness practice, has proven to be a useful tool in combating fears and anxieties. Mindfulness stresses the idea of becoming aware and accepting both positive and negative thoughts and emotions, rather than trying to change them. In addition, labeling these thoughts and emotions seems to activate areas of the brain that regulate negative emotions, bringing such feelings out into the light and lessening their hold. Recommended tips for reducing speech anxiety involve labeling emotions before each practice, increasing the number of practice sessions, and not letting too much time pass between practices 13 .

1. Clark, D. M., & Wells, A. (1995). A cognitive model of social phobia. In R. Heimberg, M. Liebowitz, D. A. Hope, & F. R. Schneier (Eds.), Social phobia: Diagnosis, assessment and treatment (pp. 69 – 93). New York, NY: Guilford Press.

2. Rapee, R. M., & Heimberg, R. G. (1997). A cognitive-behavioral model of anxiety in social phobia. Behaviour Research and Therapy, 35 , 741 – 756. http://dx.doi.org/10.1016/S0005-7967(97)00022-3

3. Curtis, R. C., & Miller, K. (1986). Believing another likes or dislikes you: Behaviors making the beliefs come true. Journal of Personality and Social Psychology , 51 (2),284.

4. Rapee, R. M., & Heimberg, R. G. (1997). A cognitive-behavioral model of anxiety in social phobia. Behaviour Research and Therapy , 35 (8), 741-756.

5. Rowa, K., Paulitzki, J. R., Ierullo, M. D., Chiang, B., Antony, M. M., McCabe, R. E., & Moscovitch, D. A. (2015). A False Sense of Security: Safety behaviors erode objective speech performance in individuals with social anxiety disorder. Behavior Therapy , 46 (3), 304-314. doi:10.1016/j.beth.2014.11.004

6. Cheng, J., Niles, A. N., & Craske, M. G. (2017). Exposure reduces negative bias in self-rated performance in public speaking fearful participants. Journal Of Behavior Therapy & Experimental Psychiatry , 54, 101-107. doi:10.1016/j.jbtep.2016.07.006

7. Durlik, C., Brown, G., & Tsakiris, M. (2014). Enhanced interoceptive awareness during anticipation of public speaking is associated with fear of negative evaluation. Cognition & Emotion , 28 (3), 530-540. doi:10.1080/02699931.2013.832654

8. Cremers, H. R., Veer, I. M., Spinhoven, P., Rombouts, S. B., Yarkoni, T., Wager, T. D., & Roelofs, K. (2015). Altered cortical-amygdala coupling in social anxiety disorder during the anticipation of giving a public speech. Psychological Medicine, 45 (7), 1521-1529. doi:10.1017/S0033291714002657

9. Davies, C. D., Young, K., Torre, J. B., Burklund, L. J., Goldin, P. R., Brown, L. A., & … Craske, M. G. (2017). Altered time course of amygdala activation during speech anticipation in social anxiety disorder. Journal Of Affective Disorders, 209 , 23-29. doi:10.1016/j.jad.2016.11.014

10. Goldin, P. R., Ziv, M., Jazaieri, H., Hahn, K., Heimberg, R., & Gross, J. J. (2013). Impact of Cognitive-Behavioral Therapy for social anxiety disorder on the neural dynamics of cognitive reappraisal of negative self-beliefs. JAMA Psychiatry , 70 (10), 1048–1056. http://doi.org/10.1001/jamapsychiatry.2013.234

11. Morrison, A. S., Brozovich, F. A., Lee, I. A., Jazaieri, H., Goldin, P. R., Heimberg, R. G., & Gross, J. J. (2016). Anxiety trajectories in response to a speech task in social anxiety disorder: Evidence from a randomized controlled trial of CBT. Journal Of Anxiety Disorders, 38 , 21-30. doi:10.1016/j.janxdis.2015.12.006

12. Glassman, L. H., Forman, E. M., Herbert, J. D., Bradley, L. E., Foster, E. E., Izzetoglu, M., & Ruocco, A. C. (2016). The Effects of a brief Acceptance-Based Behavioral Treatment versus traditional Cognitive-Behavioral Treatment for public speaking anxiety. Behavior Modification, 40 (5), 748-776. doi:10.1177/0145445516629939

13. Niles, A. N. (2015). How to conquer your fears and anxiety by labeling your emotions. Anxiety.org Retrieved from https://www.anxiety.org/fear-public-speaking-labeling-emotions-tips

Cinzia Cott ù  Di Roccaforte earned a Doctoral Degree in Clinical Psychology from Alliant International University Los Angeles in 2019. She received a Bachelor of Arts in psychology from UCLA in 2011 and her Master of Arts in clinical psychology with emphasis in Marriage & Family Therapy from Pepperdine University in 2014. Dr. Roccaforte has been working with  Dr. Alexander Bystritsky  at the UCLA Anxiety Disorders Program. Dr. Roccaforte and Dr. Bystritsky also collaborated writing articles for Anxiety.org.

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Conquer Your Fear

You can do public speaking even when you have social anxiety, how to master public speaking, even with social anxiety.

Social Anxiety Antidote

Some people enjoy public speaking, but if you’re like me a few years ago, speaking in front of an audience causes stress and anxiety. I didn’t even need to be the center of attention for my heart to race faster or for my hands to get clammy. Yet all sorts of people do it — from presidents, politicians, and celebrities to teachers and business executives. If they can do it, anyone can do it!

I’ll share some of my tips on how you can manage your social anxiety before a speech or presentation for it not to interfere with your performance. And we’ll go over some strategies, such as preparation beforehand and techniques during your speech that can help too.

Why Do You Fear Public Speaking?

It’s important to understand why public speaking scares you since most of the fear comes from the unknown. If you know why you’re so scared during a presentation or giving some sort of talk, it’ll be much easier to deal with — and even overcome your fear. Here are some reasons why public speaking might be so scary:

• You don’t know what you’ll say or how to say it.

Written by Katy Morin

Empowering you to crush your social fears while being the REAL you!

Text to speech

12 Powerful Ways to Help Overcome Social Anxiety

Simple steps to feeling more socially confident..

Posted July 17, 2020 | Reviewed by Kaja Perina

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Social anxiety disorder is often misunderstood, and many people could be suffering in silence. It’s much more than feeling shy and not wanting to speak up in big groups. It can really take control and impede your everyday life. Anxiety Care UK states that social anxiety is a common and distressing condition, with as many as 40 percent of the population suffering from it.

Young People With Social Anxiety

Experiencing social anxiety and fear of social interactions can make simple responsibilities almost impossible to overcome. An estimated 15 million American adults have social anxiety, according to the Anxiety and Depression Association of America, with young adolescents who are transitioning to secondary school or college being particularly vulnerable. It’s suggested that social anxiety disorder symptoms usually begin around the age of 13.

The good news is that there are ways to develop new habits to help ease and overcome your social anxiety.

1. Challenge your negative and anxious thoughts. At times it may feel like there’s nothing you can do about the way you feel and how you think. In reality, though, there are a number of things that can help.

Challenging your mentality and negative thoughts can be an effective way to reduce symptoms of social anxiety. Start by identifying the anxious thoughts that automatically pop into your head when you think of social situations. Next, analyze these thoughts and challenge them. Question why you think like this and if your first reaction is actually how you feel or you’re just always assuming the worst. Changing the way you think is a long journey and is not an immediate fix, but the mind is a powerful thing, and it is possible.

2. Be mindful. Being mindful and practicing mindful meditation helps you to be present and aware of your thoughts and feelings in a non-judgmental and positive way. In a study published in the journal Social Cognitive and Affective Neuroscience , researchers found that meditation has effects on activity in particular areas of the brain. Participants who had normal levels of anxiety took part in four 20-minute mindfulness meditation classes. They found up to a 39 percent decrease in anxiety levels after mindfulness training.

3. Go to a coffee shop. If you enjoy watching movies online or catching up on your favorite TV show, then try taking your tablet or laptop to your nearest coffee shop. Do an activity you like and feel comfortable with, in an environment that would usually make you anxious. You have the familiarity and comfort of being able to concentrate only on what you’re doing, but will be pushing your boundaries . Hopefully, you can push yourself but remain in your mental comfort zone at the same time.

4. Create an exposure hierarchy. Identify and rate how each social situation makes you feel in terms of anxiousness. For example, 0 would mean no anxiety, and 10 would be a full-blown panic attack.

Make a list and write down how you think you would feel for every situation, no matter how small or big. From walking into a room at a gathering to asking a stranger on the tube for the time. It’s important to write down on a piece of paper your predictions so that when the time comes to experience it, you know how you thought you would feel.

5. Don’t focus on yourself. It’s hard to stop the endless mind chatter when you’re in situations that make you particularly anxious. We often turn inward and focus on ourselves and how others will perceive us, almost always assuming it will be negative. The thought that everyone will be looking at you when you walk into a room and judging you in one way or another? This isn’t the case.

Stop focusing on yourself and what other people are thinking of you. Focus on other people, try to be present, and make genuine connections. No one’s perfect, so try to be in the moment and actually listen to what is being said.

6. Adopt a healthier lifestyle to reduce anxiety. The mind and body are linked, and how you treat your body can have a significant impact on the rest of your life, including your anxiety levels. Making small lifestyle changes can help to improve your self-confidence and your ability to cope with anxiety symptoms. Avoid or limit your caffeine intake by not drinking coffee or caffeinated drinks after a certain time. Energy drinks act as a stimulant and can increase anxiety symptoms. Make physical exercise a priority in your day and always try to be active at some point; even taking a brisk walk during your lunch hour is a great way to fit it in.

Drink alcohol only in moderation; although it may feel like it calms your nerves, it can also increase your chances of having an anxiety attack. Drink plenty of water, stay hydrated, and get enough high-quality sleep. When you’re deprived of sleep, you’re much more vulnerable to anxiety, and your mood can be affected greatly. New research suggests that sleep deprivation can actually cause an anxiety disorder.

7. Take a breath. The physical symptoms of anxiety include increased heart rate, pounding chest, dizziness, and muscle tension. Learning to take a minute and slow down your breath can help you take back control of your body.

Simply take a seat, get comfortable, and take the biggest breath you’ve taken all day and hold it in for four seconds. Then exhale slowly, pushing out as much air as possible. Take another deep breath filling the stomach with air and continue until you feel your breath slowing down to its normal rate.

8. Act confidently. There are a large number of adults suffering from social phobia and crippling shyness. You can learn to be confident in the same way you learned to ride a bike. Act more confidently, and people will react positively.

This doesn’t mean you need to be the class clown or the center of attention . It’s just about being more assertive . Something that feels terrifying at first will gradually feel better each time.

9. Find social situations and engage. Make a conscious effort to be more social. Actively look for supportive social environments that can help you overcome your fears. Perhaps start with a social skills training class. Here you can properly practice your social interactions before heading out into the real world. This will give you some tips on what to say and do when you find yourself in a social situation you’re unfamiliar with or anxious about.

10. Be kind to yourself. Nobody’s perfect, and everyone feels embarrassed at one point or another in their life. Overcoming social anxiety is by no means easy. You’ll have times where you think negatively and slip back into old habits. If you’re feeling run down or tired, you may find yourself feeling more anxious than normal, but it doesn’t mean you’ve failed. Just take a minute, focus on the present, and practice the techniques you’ve been working on.

11. Talk. By overcoming social anxiety and shyness, you will hopefully start feeling more confident during conversations. Talking to someone can be very challenging, and knowing what to say isn’t easy. Sometimes an awkward silence can feel like it lasts a lifetime. Talking to people gradually will help you be less anxious each time.

12. Face your fears. The final step is to face your fears. It’s impossible to overcome social anxiety if you don’t expose yourself to situations that make you anxious. By using avoidance as a tool to cope, you won’t be helping yourself or encouraging personal growth.

Numerous studies have shown that exposure therapy , facing your fears, is effective in treating anxiety disorders. Research does suggest, however, that exposure should be applied gently. Therefore take part in a social interaction or activity that only slightly provokes your anxiety and work your way up.

Overcoming social anxiety is a long journey, and it takes time for new neural pathways for social interactions to form. Is your social anxiety constantly interfering with your daily life? Then don’t hesitate to seek professional help in whatever form you feel comfortable looking for. These are great ways to help overcome your social anxiety. Although it seems like an impossible obstacle, it’s so worth overcoming, so you can live your life to the fullest.

Chloe Brotheridge is a hypnotherapist and anxiety expert and the author of The Anxiety Solution .

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Social Anxiety

How anxiety can affect speech patterns.

• Anxiety is overwhelming, and it is not surprising that it affects speech.
• We identify at least 5 different examples of how anxiety affects speech.
• Speech typically requires focus and concentration, two things anxiety affects.
• Some types of anxiety are directly related to anxiety while speaking.
• Some public speaking techniques can also help with anxiety-related speech problems, but addressing anxiety itself will still be most important.

Fact Checked

Micah Abraham, BSc

Last updated March 1, 2021

In many ways, anxiety is an overwhelming condition. It overwhelms your senses, it overwhelms your thoughts, and it overwhelms your body. That's why it should come as little surprise to anyone that is suffering from anxiety that it can affect your speech patterns as well.

Anxiety is often apparent in your voice, which is why people can sometimes tell when you're feeling nervous. In this article, we explore some of the ways that anxiety affects speech patterns and what you can do to stop it.

How Anxiety Affects Speech

Different forms of anxiety seem to affect speech in different ways. You should absolutely make sure that you're addressing your anxiety specifically.

Anxiety causes both physical and mental issues that can affect speech. These include:

• Shaky Voice Perhaps the most well-known speech issue is simply a shaky voice. When you're talking, it feels like your voice box is shaking along with the rest of your body (and it is). That can make it sound like it is cracking or vibrating, both of which are a sign to others that you're nervous.
• Quiet Voice Those with anxiety - especially social phobia - often find that they also have a hard time speaking up in public. This type of quietness is very common, and while not technically a speech pattern, it can make your entire voice and the way you speak sound different to others. Although many will think of this in terms of volume, talking down at your feet will also exacerbate the effect.
• Dry Throat/Loss of Voice Some people find that anxiety seems to dry out their throat, or cause them to feel as though they're losing their voice.. One possible reason is that anxiety can make acid reflux symptoms worse, and those with acid reflux do have a tendency to wake up with sore throat and a loss of voice. Anxiety also increases the activity of your nervous system; when your fight or flight response is activated your mouth will naturally produce less saliva as a natural side effect.
• Trouble Putting Thoughts to Words Not all of the speech pattern symptoms of anxiety are physical either. Some of them are mental. Anxiety can make it much harder to for you to think about the words you're going to say, which can cause you to step over yourself, forget words, replace words with incorrect words, and more. Speaking generally has to be natural to be clear, and when you overthink it's not uncommon to find the opposite effect.
• Stuttering Similarly, anxiety can create stuttering. Stuttering itself is a separate disorder that can be made worse by anxiety. But beyond that, those that are overthinking their own sentences and word choices often find they end up stuttering a considerable amount, which in turn can create this feeling of embarrassment.

These are only a few of the issues that anxiety has with speech and speech patterns. There are even those that are bilingual that find that when they have anxiety they mix up the languages. Anxiety can do some unusual things to the way you talk to others, and that means that your speech patterns are occasionally very different than you expect them to be.

Are There Ways to Overcome This Type of Anxiety Issue?

Changes in speech patterns can be embarrassing and very unusual for the person that is suffering from them. It's extremely important for you to address your anxiety if you want these speech issues to go away. Only by controlling your anxiety can you expect your ability to speak with others to improve.

That said, there are a few things that you can do now:

• Start Strong Those with anxiety have a tendency to start speaking quietly and hope that they find it easier to talk later. That rarely works. Ideally, try to start speaking loudly and confidently (even if you're faking it) from the moment you enter a room. That way you don't find yourself muttering as often or as easily.
• Look at Foreheads Some people find that looking others in the eyes causes further anxiety. Try looking at others in the forehead. To them it tends to look the same, and you won't have to deal with the stress of noticing someone's eye contact and gestures.
• Drink Water Keeping your throat hydrated and clear will reduce any unwanted sounds that may make you self-conscious. It's not necessarily a cure for your anxiety, but it will keep you from adding any extra stress that may contribute to further anxiousness.

These are some of the most basic ways to ensure that your anxiety affects your speech patterns less. But until you cure your anxiety, you're still going to overthink and have to consciously control your voice and confidence.  

Summary: Anxiety is a distracting condition, making it hard to speak. During periods of intense anxiety, adrenaline can also cause a shaky voice and panic attacks can take away the brain’s energy to talk – leading to slurs and stutters. Identifying the type of speech problem can help, but ultimately it is an anxiety issue that will need to be addressed with a long-term strategy. 

Questions? Comments?

Do you have a specific question that this article didn’t answered? Send us a message and we’ll answer it for you!

Where can I go to learn more about Jacobson’s relaxation technique and other similar methods? – Anonymous patient

You can ask your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental health professionals are knowledgeable about these techniques, though. Therapists often add their own “twist” to the technqiues. Training varies by the type of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the process. – Timothy J. Legg, PhD, CRNP

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PUBLIC SPEAKING AND SOCIAL ANXIETY

Fear of public speaking is extremely common, often people fear it more than death itself! The experience varies from person to person – from feeling a little nervous to complete panic or freezing. Public speaking tends to be feared more intensely and more often by those who have social anxiety disorder (SAD). However, whether it is giving a formal presentation to an audience or asking our boss for a raise, being comfortable speaking in public is an important skill to learn.

Change is Possible

As daunting as it may seem, it is possible to overcome these fears and be able to deliver a speech more confidently. It will take some effort to change old habits and requires practice, but it is possible. Few people, if any, are born experts at public speaking. It is a learned skill, like many other tasks in our personal and professional lives. Think of public speaking as something you can prepare for – not an innate gift you were born with or without. Change your idea of public speaking and follow the helpful steps below, you as much as anyone else can speak publicly with ease.

Tools to Manage Fear of Public Speaking

1. Prepare – study and know your topic, it will be easier to get back on track if you do falter and allows you to field questions easier if you’ve done your homework.

2. Organize – write a small outline of key points, keep it short. Don’t read from it word for word, use it as a guide for what point is next. Have all of your materials and notes organized. If you are using a powerpoint or other technology make sure it works the day before if possible or plenty of time before – so you can be prepared to do it without if technology fails.

3. Practice – say the speech out loud in front of a mirror (use facial expressions and gestures that you would in the speech). Video tape yourself, before watching it back rate how well you believe you did on a scale 0 (terrible)-100 (great): eye contact, stuttering, long pauses, fidgeting, shaking, sweating, blushing, voice quivering, hand gestures, acted friendly, etc). Then watch the video mindfully (as though you were watching someone else) be curious and try to ignore distressing thoughts. If you are distressed after watching, watch it a second time and if you are still distressed watch it a third time after a short break. Rate yourself again. Role play your speech in front of a friend or significant other – this is an excellent way to get the jitters out.

4. Breathe – focus on your breathing and relax. This will help you find a natural rhythm to your speech. Keep your sentences short and use short pauses in between points.

5. Envision success – envision yourself standing calmly, speaking confidently and imagine how you want it to go. Let the desire of a successful performance motivate you – not the fear of the worst outcome. You may have been asked to speak because someone felt you have some valuable information to share – be confident in that.

6. Eliminate Fear – what if you do lose your place or trip over a word? Knowing this may happen and how you’ll recover is helpful – and less likely to catch you off guard. The majority of audience members have made mistakes during a speech before. They won’t notice small hiccups – they are listening for new material – not if its presented perfectly. If you need, take a few seconds to get yourself back on track, reference your note card if you lose your place (even experienced speakers have notes – its ok to glance at it briefly). Your 5 second pause may seem like eternity to you, but to the audience it may appear like a planned and well needed moment for them to absorb the material covered thus far.

7. Exercise – a light exercise before can get your circulation going and direct oxygen to your brain. Take a brisk walk or do some light stretches.

8. Reflect – after the speech mentally applaud yourself for facing your fears and being proactive for preparing! There is always room for improvement, even the president makes mistakes in speeches – so just note some things to consider next time.

How to Get Help for Social Anxiety

The National Social Anxiety Center (NSAC) is an association of independent Regional Clinics and Associates throughout the United States with certified cognitive-behavioral therapists (CBT) specializing in social anxiety and other anxiety-related problems.

Find an NSAC Regional Clinic or Associate which is licensed to help people in the state where you are located.

Places where nsac regional clinics and associates are based, might be useful for you:.

• SOCIAL ANXIETY IN GENERATION Z August 19, 2024
• OVERCOMING SOCIAL ANXIETY: CHOOSING TO STEP OUTSIDE YOUR COMFORT ZONE February 16, 2018
• SOCIAL ANXIETY AND SCHOOL REFUSAL (part 2) October 8, 2016
• OVERCOMING SOCIAL ANXIETY THROUGH SOCIAL MISHAP EXPOSURES December 16, 2017

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The Key to Understanding Social Anxiety Treatment

15 minutes to change your life, an introduction from jonathan berent.

While there are numerous manifestations of social anxiety, including performance anxiety , fear of public speaking , selective mutism , erythrophobia (fear of blushing), hyperhidrosis , fear of being noticeably nervous, school phobia, dependent personality, and pervasive social avoidance, there are two basic types of individuals who have the problem: These are people with “initiative” and those without “initiative”. Initiative does not mean ability. It means the motivation to start up or motivation to get help. When an individual of any age does not have initiative, treatment begins with parents, given the avoidance-dependence dynamic.

The dynamic that distinguishes social anxiety from other anxiety disorders is the element of performance . That said, social anxiety is commonly co-morbid with other anxiety symptomatology; especially Obsessive-Compulsive Personality Disorder, which includes perfectionism and Obsessive-Compulsive Disorder.

Any treatment modality that does not integrate this architecture is, in essence, trivializing the problem.

The biggest confusion that people experience when starting treatment is understanding how ingrained the problem can become. That’s the reason intervention as early as possible will facilitate high performance treatment .

Each individual has their own learning curve. The primary variables for this include length of the problem, severity of the problem, motivation, expressive ability, ability to integrate new concepts, readiness to face fear, and degree of obsessive worry and panic.

here. This library appears to be the most documented clinical success for social and performance anxiety anywhere. If you listen carefully, you will get insight into the healing process in addition to hearing testimonials.-->

Think you may have social anxiety?

Social anxiety feeds an affliction of isolation.

Modern technology and a perfectionist culture may increase the risk

We all need moments of solitude, but people are primarily social creatures. Connecting with others gives us a sense of meaning and purpose, and helps us make our way in the world.

That is why social anxiety can be so devastating—it injures our ability to connect. Read More

Social Anxiety

Jonathan berent l.c.s.w. presents public speaking anxiety workshop to the national association of social workers, jonathan berent announces first of its kind library of clinical interviews on public speaking and fear of being noticeably nervous, introspection as a key to resolution of social anxiety, from performance anxiety & selective mutism to school shootings & suicide.

The most evidence based clinical success for social anxiety since 1978. Treatment Available Worldwide

Social anxiety   |   public speaking anxiety selective mutism   |   performance anxiety blushing & erythrophobia panic attacks   |   shyness avoidant-dependent personality sweating & hyperhidrosis, askjonathan.

Read a collection of questions shared by our readership community about a wide variety of aspects of social anxiety

Jonathan Berent, L.C.S.W., A.C.S.W

Jonathan Berent, L.C.S.W., A.C.S.W., is a psychotherapist who has been practicing since 1978. He has created the Berent Treatment Method for Social Anxiety, which is the result of his clinical work with thousands of individuals of all ages with social anxiety since 1978. He is the author of Work Makes Me Nervous: Overcome Anxiety and Build the Confidence to Succeed (Wiley, 2010), Beyond Shyness: How to Conquer Social Anxieties (Simon & Schuster, 1992), and Social Anxiety: The Untold Story, which is an accredited course for mental health professionals in using the Berent Method to treat social anxiety. (Andrew Kukes Foundation, 2011).

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Public speaking anxiety & fear of being noticeably nervous: mind surgery for high performers.

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How to Practice Exposure Therapy for Social Anxiety Disorder

Exposure therapy for social anxiety disorder (SAD) can help you overcome fears of specific social and performance situations. Although exposure training is normally conducted with the assistance of a therapist as part of a cognitive-behavioral treatment program, it can also be incorporated into your daily life.

If you have social anxiety, you most likely face these types of situations with fear and dread or avoid them completely. This strategy can sustain your anxiety in the long term.

While avoiding situations you fear might alleviate your distress in the short term, you are teaching yourself that you can't handle those triggers.

Leaving situations in a state of panic also teaches you they are to be feared. Ideally, you need to gradually introduce yourself to increasingly more difficult situations and stay in those situations until your fear subsides. This type of exposure training can be done in real life (in vivo) or in your imagination.

At a Glance

Exposure therapy can be a highly effective treatment for social anxiety and social fears. If you are trying to address symptoms of social anxiety, you can also use these strategies on your own to learn to face your fears. Keep reading to learn more about how to use exposure therapy to address different situations that may trigger symptoms of social anxiety disorder.

Get Advice From The Verywell Mind Podcast

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to face your fears in a healthy way.

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Exposure for Eating Fears

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People with social anxiety disorder (SAD) who are afraid to eat in public are generally fearful that they will embarrass themselves while eating.

Such fears may be triggered when a person faces eating in certain situations, with certain people, or in certain settings. Fears vary from person to person but may involve the fear that their hands will shake, they'll spill something, or that they might choke.

Exposure therapy for this fear involves gradually engaging in more difficult situations involving eating in front of others. For example, a person might start by imagining themselves eating in front of others and then gradually work their way up their fear hierarchy.

Exposure Therapy for Paruresis (aka "Shy Bladder")

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One of the more difficult fears associated with social anxiety disorder is a phobia of using public restrooms. Paruresis (sometimes referred to as "shy bladder syndrome") is a phenomenon where people find it difficult or impossible to urinate when other people are around.  This fear can impact your ability to function and may lead to isolation and the desire not to leave home.

Paruresis is a type of specific phobia, which is a phobia related to a specific situation, object, or situation.

Estimates suggest that around 2.8% and 16.4% of all people experience this phobia, and around 5.1% to 22.2% of people with this phobia also have social anxiety disorder.

If you have this fear, it is possible to use the principles of exposure therapy to gradually become more comfortable using restrooms in public. You might imagine using a public restroom and then gradually work your way up to using a public facility. You might start in an uncrowded setting and progressively use restrooms in increasingly crowded settings.

Exposure for Phone Phobia

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Are you afraid to talk on the phone? Do you become particularly anxious when talking on the phone in front of other people? Do you sometimes avoid the phone or let the answering machine pick up?

If you answered yes to any of these questions, you might want to consider exposure therapy for phone phobia. The fear of talking on the phone is a common problem for many people, particularly those who have social anxiety disorder.

You can learn to face this common fear by using a hierarchy involving telephone scenarios.

You might start with simple situations that don't induce much anxiety before slowly working your way up to more challenging scenarios. As you gain more experience and confidence with making phone calls and talking on the phone, your anxiety will gradually lessen.

Exposure for the Fear of Social Situations

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People with SAD commonly fear a range of social situations. Examples of social situations that can trigger symptoms of anxiety include:

• Meeting new people
• Going out on a date
• Having a job interview
• Speaking in class
• Talking to a cashier at the store
• Speaking in public
• Going to a party
• Entering an unfamiliar place

Exposure therapy for the fear of socializing can involve a hierarchy including these situations and any others that cause you anxiety.

This is one of the easier exposures to conduct because it is relatively straightforward to find and involve yourself in the situations that you fear.

Exposure for the Fear of Being the Center of Attention

Often, those with SAD have a debilitating fear of being the center of attention. You might blush or shake when thrust into the spotlight or quickly try to deflect the conversation if the topic turns to you.

The problem is that constantly trying to avoid the limelight can increase fear and anxiety about these situations. This can have a severe impact on your life, limiting your ability to participate in activities and succeed in school and at work.

This can lead to missed opportunities, reduce your achievement, create additional anxiety, and contribute to social isolation .

Like other difficult situations, you can overcome your anxiety about being the center of attention by gradually facing the situations you fear. If you are doing exposure therapy on your own, start by creating a list of situations that trigger feelings of fear. Rank them according to the least to most fear-inducing. Then, slowly and safely work your way through each situation.

Exposure for Public Speaking Fears

Fears of public speaking are common. It is one of the most common types of social fear. Research suggests that 15% to 30% of all people have public speaking anxiety.

However, when anxiety about speaking in front of others has a severe impact on your personal and professional life, it may be diagnosed as SAD. This fear can also be considered a type of specific phobia known as glossophobia .

Gradually facing increasingly difficult public speaking scenarios is one way to overcome your fears.

You might choose to start by giving a toast at a party and eventually work up to taking a course offered by Toastmasters.

Exposure for the Fear of Conflict with Others

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The fear of conflict with others causes many with social anxiety disorder to keep silent about personal opinions and allow themselves to be taken advantage of by those around them.  

Instead of shying away from conflict, exposure therapy will help you to gradually face potential conflict and learn that you can handle it when others disagree.

A key part of this exposure is also learning to be more assertive and practicing assertive behaviors . Strategies such as learning how to say no, avoiding people-pleasing , and being direct can help.

Self-administered exposure techniques can be helpful for social anxiety that is not so extreme that it renders you housebound or facing severe panic attacks in most social or performance situations. If you do find yourself with severe symptoms, exposure therapy practiced on your own may be too difficult.

In this case, it's best to work with a mental health professional who can guide you gradually through the situations that you fear, being sure to first work on the thought patterns that keep you stuck.

American Psychological Association. What is exposure therapy?

Chowdhury N, Khandoker AH. The gold-standard treatment for social anxiety disorder: A roadmap for the future .  Front Psychol . 2023;13:1070975. doi:10.3389/fpsyg.2022.1070975

National Institutes of Health. Social anxiety disorder: More than just shyness .

Kuoch KLJ, Meyer D, Austin DW, Knowles SR. A systematic review of paruresis: Clinical implications and future directions .  J Psychosom Res . 2017;98:122-129. doi:10.1016/j.jpsychores.2017.05.015

Boston Children’s Hospital. Phobias: Symptoms and causes .

Gao Y, Li A, Zhu T, Liu X, Liu X.  How smartphone usage correlates with social anxiety and loneliness.  PeerJ . 2016;4:e2197. doi:10.7717/peerj.2197

Social Anxiety: Clinical, Developmental, and Social Perspectives (Third Edition) . Academic Press . 2014.

Tejwani V, Ha D, Isada C. Observations: Public speaking anxiety in graduate medical education--A matter of interpersonal and communication skills ?  J Grad Med Educ . 2016;8(1):111. doi:10.4300/JGME-D-15-00500.1

US National Library of Medicine. Social anxiety disorder .

Feng C, Cao J, Li Y, Wu H, Mobbs D. The pursuit of social acceptance: aberrant conformity in social anxiety disorder . Soc Cogn Affect Neurosci . 2018;13(8):809-817.  doi:10.1093/scan/nsy052

By Arlin Cuncic, MA Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

Social Anxiety Public Speaking Tips for Social Anxiety Sufferers

Standing in front of a room full of people and speaking up is nerve wracking for most of us, and very few of us, if we are honest, can claim to be naturally comfortable with so much attention. But when you combine public speaking with social anxiety, this situation can seem like an impassable mountain and trigger overwhelming stress.

You’re not Alone …

Excessive sweating, inability to concentrate, dizziness, stuttering, are but a few symptoms of social anxiety and fear of public speaking, and if it sounds all too familiar, take comfort in the fact that you are in good company: many movie stars, whose career is about being the center of attention on and off screen, have admitted struggling with public speaking. Harrison Ford, the picture of self-assurance, calls it ‘a bag of terror and anxiety’!

These intense words are by no means an exaggeration for people suffering from social phobia. For them, the prospect of having to address a crowd is indeed nothing less than terrifying. However, no matter how seriously you are affected, it is possible to gradually overcome social anxiety and public speaking. If you suffer from symptoms of social anxiety, then here are some social anxiety public speaking tips that I hope you find helpful.

Public Speaking Tips for Social Anxiety Sufferers

1. You will have probably heard that picturing everybody in the room naked will help you feel more comfortable… If it works for you, great, but most people will surely find it more embarrassing and distracting than anything else! So for those of us who’d rather people kept their clothes on, here are a few tips: Be prepared. Rehearse your speech, be familiar with the information you are presenting, make sure you know how to operate whichever device you will be using. If possible, visit the room where you will be speaking. This will give you a greater feeling of control and will help you concentrate on calming yourself.

2. Don’t let your anxiety overwhelm you before you are due to speak. Distract yourself by going for a walk, or doing something that has nothing to do with your presentation. Social anxiety will trigger various physiological responses, and by working on your breathing, you will keep them under control.

3. An anonymous crowd will often be interpreted as hostile for those suffering from social anxiety whereas individuals are less intimidating. If you know anybody in the audience, look at them from time to time, or select a few ‘strangers’ who look friendly, and the crowd will become a collection of well-meaning people.

Obviously, these tips only scratch the surface, and to become comfortable with public speaking, you will need to challenge the negative thoughts that feed your social anxiety, be it fear of failure or of inadequacy. With relaxation exercises and replacing your harmful thoughts with balanced views of yourself, you will learn to cope with this stressful situation.

However, it is important to remember that it will require patience. Don’t put pressure on yourself and take one step at a time. Start small, and as you build your confidence, work your way up to harder challenges.

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