A number of proven strategies can help you rein in your fears about public speaking, from meditation and visualization to other forms of relaxation techniques. The first step in taming speech anxiety is to have a thorough plan for each presentation. As professional speaker Lenny Laskowski sums it up in the 9 Ps: “Prior Proper Preparation Prevents Poor Performance of the Person Putting on the Presentation.”⁹

Prepare and Practice

Preparation should begin as soon as possible after a speech is assigned. If you are confident that you know your material and have adequately rehearsed your delivery, you’re far more likely to feel confident at the podium. Once you have prepared the speech, you should rehearse it several times. Recent research shows that students who practiced their speeches in front of small audiences of three to eight people received significantly higher evaluations of their classroom speeches than students who didn’t practice or practiced in different ways.¹⁰ And although practicing didn’t directly produce lower speech anxiety, the overall better performance outcomes for those who did practice suggest that even the more anxious students were better able to control their anxiety. Speech coach John Robert Colombo emphasizes that the best way to work out your fear of speaking is to overwork it¹¹—practice as often as you can, and, in the future, accept as many speaking engagements as appropriate.

Knowing your material is crucial! The worst anxiety comes when you feel unprepared. You just can’t help but be nervous, at least a little. If you are confident about what you’re speaking, the anxiety fades and you’ll feel more comfortable.

— Shea Michelle Allen, student

Modify Thoughts and Attitudes

Negative thoughts about speechmaking increase speech anxiety.¹² A positive attitude, on the other hand, produces lowered heart rate and reduced anxiety during delivery of the speech.¹³ As you prepare for and deliver your speech, envision it as a valuable, worthwhile, and challenging activity. Remind yourself of all the reasons that public speaking is helpful personally, socially, and professionally. Think of speechmaking not as a formal performance where you will be judged and critiqued, but as a kind of ordinary conversation. In this way, you will feel less threatened and more relaxed about the process.¹⁴ And with each successive speech experience, your thoughts and attitudes about public speaking will be increasingly favorable.

Just before a speech those feelings of anxiety undoubtedly try to sneak in. The way I keep them from taking over is to not let my mind become negative! As long as I keep positive thoughts of confidence in my head, anxiety doesn’t stand a chance!

— Morgan Verdery, student

Visualize Success

Visualization is a highly effective method of reducing speech anxiety.¹⁵ It does this by summoning feelings and actions consistent with effective performance.¹⁶ Speech communication researchers have developed scripts for visualizing success and increasing positive expectations associated with a public speaking occasion; one such script is below. The exercise requires you, the speaker, to close your eyes and visualize a series of positive feelings and actions that will occur on the day of your speech.

Close your eyes and allow your body to get comfortable in the chair in which you are sitting. Take a deep, comfortable breath and hold it . . . now slowly release it through your nose. Now take another deep breath and make certain that you are breathing from the diaphragm . . . hold it . . . now slowly release it and note how you feel while doing this. Now one more deep breath . . . hold it . . . and release it slowly . . . and begin your normal breathing pattern. Shift around if you need to get comfortable again.

Now begin to visualize the beginning of a day in which you are going to give an informative speech. See yourself getting up in the morning, full of energy, full of confidence, looking forward to the day’s challenges. As you dress, you think about how dressing well makes you look and feel good about yourself. As you are driving, riding, or walking to the speech setting, note how clear and confident you feel. You feel thoroughly prepared to discuss the topic that you will be presenting today.

Now you see yourself standing or sitting in the room where you will present your speech, talking very comfortably and confidently with others in the room. The people to whom you will be presenting your speech appear to be quite friendly and are very cordial in their greetings and conversations prior to the presentation. You feel absolutely sure of your material and of your ability to present the information in a forceful, convincing, positive manner.

Now you see yourself approaching the area from which you will present. You are feeling very good about this presentation and see yourself move eagerly forward. All of your audiovisual materials are well organized, well planned, and clearly aid your presentation.¹⁷

Practicing the mental exercise of seeing yourself give a successful speech will help you prepare with confidence and strengthen your positive attitudes and expectations for speechmaking.