The fear of public speaking is normal, and it has a name: glossophobia. It consistently ranks as one of the biggest fears that people experience today, often placed alongside death and major life upheavals. Research regularly shows that close to half of adults report some level of fear when speaking in public, which means if you feel nervous standing up to present, you are very much in the majority.
From an evolutionary perspective, this fear makes sense. Standing in front of a group, being watched and judged, goes against our instinct to stay safe within the herd. Thousands of years ago, drawing attention to yourself could have carried real risk. Today, while the threat has changed, the body still reacts in familiar ways: increased heart rate, shallow breathing, dry mouth, racing thoughts.
The good news is that public speaking confidence is not a personality trait you either have or don’t have. It is a skill, and like any skill, it can be learned, practised, and improved.
Confidence comes before perfection
One of the biggest misconceptions about public speaking is that confidence comes from flawless delivery. In reality, confidence accounts for the majority of how a speaker is perceived. Audiences are far more forgiving of minor mistakes than speakers imagine. What they respond to is clarity, authenticity, and presence.
A helpful starting point is to remember that you are the expert. You are talking about something you know, something you do, or something you believe in. Reframing a speech or presentation as a conversation you are leading, rather than a performance you must perfect, immediately reduces pressure.
Simple techniques can also help manage nerves in the moment. Smiling before you begin, even if you don’t feel confident yet, sends calming signals to the brain. Grounding yourself physically can anchor you in a more confident state without anyone else noticing. For example, try gently pressing your thumb and forefinger together while recalling a moment when you felt capable and assured.
Voice, body and content: The three pillars
Every effective speech or presentation rests on three elements: voice, body, and content.
Your voice is a muscle, and like any muscle, it benefits from warming up. Gentle humming, exaggerated vowel sounds, and moving through high and low tones help relax tension and improve projection. When speakers project their voice rather than pushing it, they sound more confident and feel more in control.
Pace matters too. Nervous speakers tend to speed up, which can make even strong content harder to follow. My personal favourite is the Power of the Pause and is one of the most powerful tools a speaker has. Pauses give the audience time to think, create emphasis, and allow you to breathe. A pause can feel uncomfortable to the speaker but rarely to the audience.
Body language plays an equally important role. Open gestures, steady posture, and purposeful movement reinforce authority. Movement is helpful, but stillness is often more powerful when making an important point. Eye contact, including looking to the back of the room as well as directly at individuals, helps build connection and shifts focus away from self-consciousness.
Stories over scripts
Audiences remember stories far more than bullet points. Stories naturally have a beginning, middle, and end – just like strong presentations. Rather than memorising a script word for word, it is more effective to know your opening and closing well and allow the middle to remain flexible and conversational.
Speaking from the heart matters. When a speaker is present and engaged, audiences are more likely to listen and feel connected to the message you’re delivering.
A useful question to keep in mind is “What’s in it for them?” When speakers focus on the audience’s needs, challenges, and motivations, anxiety reduces and clarity increases. The presentation stops being about “me” and becomes about “us”.
Preparation happens before you step on stage
Managing nerves starts long before the presentation itself. Preparation builds confidence, not just in content but in delivery. Practicing out loud, standing up, and allowing for pauses helps speakers find their natural rhythm. It also highlights where clarification or simplification is needed.
On the day, simple choices make a difference. Adequate rest, light nutrition, and avoiding excessive sugar or caffeine help regulate energy levels. Arriving early allows time to familiarise yourself with the space, check equipment, and settle your breathing.
Speaking across generations
Public speaking today often means addressing multigenerational audiences. What resonates with one group may not land the same way with another. As an expert in generational communication, I regularly work with organisations to help speakers adapt their message so it connects across age groups.
This doesn’t mean changing who you are; it means being aware of language, examples, pace, and expectations. Some audiences value structure and clarity while others respond more strongly to stories and interaction. The most effective speakers remain curious about their audience and flexible in their approach.
Small steps, real progress
Confidence grows through exposure and practice. Short, low-pressure opportunities like team updates, informal talks, or brief presentations, all contribute to long-term improvement.
Ultimately, feeling nervous before speaking is not a weakness; it is a sign that you care. With preparation, awareness, and a willingness to practice, public speaking becomes less about fear and more about sharing ideas that matter.
Alastair Greener is the current president of Professional Speakers Association (PSA) for UK and Ireland.