A psychotherapist working with someone preparing to speak in public can offer advice to help reduce stress, overcome fears, and better prepare for the emotional and psychological aspects of public speaking. Here are some things a therapist may recommend:
1. Understand your fears and anxiety.
What is happening? A psychotherapist can help a person understand where their fear of public speaking comes from (e.g. previous negative experiences, perfectionism, or fear of being judged).
Tip! Consider what thoughts arise before a speech (“I’ll make a mistake,” “The audience will judge me”) and how you might replace them with more positive ones.
2. Acknowledge and normalise your emotions.
What is happening? A speaker may worry that anxiety or nervousness will prevent them from delivering a good speech.
Tip! Understand that nervousness is a natural response and can even be helpful—it can help you focus. Learn to allow nervousness to be present instead of trying to suppress it completely.
3. Use breathing techniques.
What is happening? Stress creates physiological tension that can affect your voice and body language.
Tip! Practise deep breathing (for example, the 4-4-4-4 technique: inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold for another 4 seconds) before or during your speech.
4. Shift your attention from yourself to the audience.
What is happening? Focusing too much on “How do I look?” creates additional tension for the speaker.
Tip! Focus on the audience—how you can help them, inspire them, or provide valuable information. This can reduce the pressure to be “perfect.”
5. Visualise success.
What is happening? Negative thoughts can trigger a panic attack.
Tip! A psychotherapist may suggest a visualisation exercise: imagine yourself speaking successfully, feeling connected to the audience, and receiving positive reactions.
6. Practise self-irony.
What is happening? The fear of making mistakes often creates tension.
Tip! Learn to laugh at small mistakes. Audiences are usually forgiving and appreciate humanity, naturalness, and authenticity.
7. Use the “here and now” technique.
What is happening? A speaker can become overwhelmed by thoughts about the past or fears about the future.
Tip! Focus on the present moment: hear your own voice, feel your feet on the floor, and look at the faces of the people in the audience.
8. Build self-confidence through preparation. Preparation is 90% of success.
What is happening? Being unprepared creates additional stress.
Tip! Prepare your speech thoroughly, but do not try to memorise it word for word. Focus more on the key ideas, the structure, and how you will communicate them.
9. Accept that not everything has to be perfect.
What is happening? Perfectionism can become a source of anxiety.
Tip! Understand that the audience does not expect perfection. People tend to value sincerity and clarity more than flawless presentation technique.
10. Practise and repeat.
What is happening? Dissatisfaction with your speaking abilities can stem from insufficient practice.
Tip! Speaking in front of friends, family, or small groups can help build confidence and reduce fear.
11. Manage your body language.
What is happening? Nervousness can manifest itself through unhelpful body language, such as restless movements.
Tip! Consciously pay attention to your posture, gestures, and facial expressions—a confident posture can signal a sense of inner calm.
12. Observe, manage, and control your thoughts.
What is happening? Negative thoughts (“I’m a poor speaker,” “People will laugh at me”) can increase fear.
Tip! A psychotherapist can help you examine these thoughts and replace them with more rational and positive ones (“Even if I make a mistake, it will be a learning experience,” “My audience wants me to succeed”).
13. Accept failure as part of learning.
What is happening? Mistakes can sometimes be perceived as a catastrophe.
Tip! A psychotherapist can help you understand that every setback is an opportunity to improve and that mistakes are a natural part of the learning process.
14. Change your perspective on public speaking.
What is happening? Public speaking is often perceived as an exam rather than a dialogue.
Tip! View public speaking as an opportunity to share your thoughts and help others, rather than as a situation in which you are being judged or evaluated.
A psychotherapist can help a person not only overcome their fear of public speaking, but also strengthen their inner confidence, change their perspective on failure, and develop emotional and psychological preparation skills. This can contribute not only to better public speaking, but also to long-term personal growth.
