Overcome Public Speaking Anxiety
I get asked this question all the time,
“Gina, how do you do it?”
People often tell me that when they try to speak in front of others, their mind goes blank, their heart races, or their hands start to shake. It’s one of the most common fears in the world, yet for many of us, it’s also part of our everyday professional life.
Whether you’re delivering a presentation to the board, leading a town hall, or speaking at an event, that moment when all eyes turn to you can feel overwhelming. But the good news is, you can overcome public speaking anxiety, not by getting rid of nerves entirely, but by learning how to manage them so they work for you, not against you.
When I’m on stage speaking to my clients, sometimes in a room full of people, other times live streaming to thousands globally, I’m still using the same principles I teach. The difference is, I’ve learned how to channel my energy, rather than let it control me.
Let me share some of the most powerful ways to reframe and overcome the fear of public speaking.
1. Understand What’s Really Happening
That rush of adrenaline before you speak isn’t your body betraying you, it’s preparing you.
Your brain is sending a message: “Something important is about to happen.”
It’s the same physiological response an athlete experiences before a big race. Instead of trying to push those feelings away, acknowledge them. Take a deep breath and tell yourself, “This means I care.”
I always remind my coaching clients: anxiety and excitement feel almost identical in the body. The difference is how you label it. Try saying to yourself, “I’m excited to share this,” rather than, “I’m terrified I’ll mess up.”
That small shift can completely change how your brain responds and this is one way to overcome public speaking anxiety.
2. Focus on the Message, Not the Performance
One of the biggest causes of public speaking anxiety is focusing too much on yourself, how you sound, how you look, or whether people will like you.
The truth? Most people in your audience are not judging you, they’re hoping to learn something valuable from you.
When I step on stage, I remind myself: I’m not here to perform, I’m here to serve.
My job is to help people think differently, to inspire, to guide, not to deliver a perfect “show.”
Once you shift your mindset from “They’re judging me” to “I’m helping them,” your nervous energy becomes purpose-driven energy.
3. Preparation Builds Confidence
There’s a fine balance between preparation and over-rehearsal.
When you memorise every word, you risk panicking if you forget a single line. Instead, focus on structure, not script.
I always plan my talks around three pillars:
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What do I want them to feel?
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What do I want them to learn?
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What do I want them to do?
Once you know those, you can speak naturally around them. You’ll sound authentic, not robotic, and your brain won’t panic if you momentarily lose your place.
4. Breathe, Ground, and Pause
Before I walk on stage, I always take a few deep breaths, slow inhale through the nose, slow exhale through the mouth. It signals to your nervous system that you’re safe.
I also use something called grounding, feeling my feet firmly on the floor, my shoulders open, and my head tall. It’s a simple but powerful way to embody confidence, even before you say a word.
And remember: pauses are powerful.
If your mind goes blank, just stop, breathe, smile, and continue. What feels like an eternity to you is often just a second or two to everyone else.
5. Rehearse the Environment, Not Just the Speech
Confidence grows through familiarity.
If possible, visit the room beforehand. Stand where you’ll speak. Practise with the microphone.
If you’re delivering virtually, do a tech run and check your lighting and sound.
The more elements your brain recognises, the less it will see the situation as a “threat.”
In neuroscience, we call this desensitisation, gradually teaching your brain that public speaking isn’t dangerous. It’s simply communication on a larger scale.
6. Visualise Success, Not Failure
Before every keynote or live session, I take a few quiet moments to see it going well.
I picture the audience nodding, laughing, taking notes. I hear my voice sounding calm and clear.
Your brain doesn’t distinguish between imagination and reality. When you rehearse success in your mind, you create a neurological blueprint that supports you when the real moment arrives.
Try it next time, it’s one of the most effective mental training tools there is.
7. Progress Over Perfection
Every speaker, no matter how seasoned, has off days.
There are times when your words don’t land the way you hoped or the tech goes wrong. But every experience is part of your growth.
The aim isn’t to be flawless, it’s to be real, relatable, and present.
Audiences don’t connect with perfection; they connect with people.
If your voice shakes or you stumble over a word, smile and continue. Those moments make you human, and humans are what audiences remember.
8. Remember: Confidence is a Skill, Not a Trait
No one is born a confident speaker.
Confidence is built through repetition, reflection, and reframing.
The more you put yourself in situations that stretch you, the faster your comfort zone expands. Start small, a team meeting, a client presentation, a community event, and build from there.
Each time you do it, your brain collects evidence that says, “I can handle this.” That’s how real confidence is created, not overnight, but through consistent practice and courage. This is how you overcome public speaking anxiety.
My Coaching for Senior Leaders & Executives
Over the years, I’ve helped countless leadership teams with their confidence and composure in the workplace. I help them cultivate their power from within, because I know how it feels to freeze, to fear forgetting your words, or to doubt your presence in a room full of high achievers, and I also know how transformational it feels to finally master it.
If you’re a senior leader or executive who wants to overcome public speaking anxiety to communicate with impact, composure, and authenticity, I coach a limited number of clients each year through my exclusive performance programmes.
Applications for 2026 are now open.
If you’d like to apply, or learn more about my coaching, get in touch via [email protected].
Or, if you prefer to connect with me directly to overcome public speaking anxiety, you can reach out to me on Linkedin – @GinaBuckney
Book me for a keynote.