Fitness and Health
Public Speaking Nerves: What Actually Works (and the Trick That Doesn't Hold Up)
How do you stop being nervous about public speaking? You practice in front of people, again and again, starting small. Research shows repeated exposure to speaking situations has large effects on speaking anxiety. Quick tricks like telling yourself "I'm excited" may make you feel a bit better, but a 2025 replication found they didn't make audiences rate speakers any better. Reps beat tricks.
What the research says about exposure
A 2022 meta-analysis looked at 11 studies with 508 participants that treated public speaking anxiety with exposure, either speaking in front of real audiences or practicing in virtual reality. [1]
- Both real and virtual practice had large, significant effects on speaking anxiety compared with control groups.
- Real-life practice was slightly more effective.
- Results held for people with clinical-level anxiety and those without.
Exposure means facing the feared situation step by step, from easier to harder, until it stops feeling so threatening. [1]
The "I'm excited" trick
A well-known 2014 study found people who said "I am excited" before a speech felt more excited and were rated by judges as better speakers than people who said "I am calm." A 2025 direct replication found nearly the same results for how people felt, but no differences in how observers rated their performance. [2]
So it may help how you feel in the moment. It's free, so try it. But it's not a substitute for practice.
The practice ladder (original)
Start at the bottom. Move up when a step feels boring.
- Record yourself giving a 2-minute talk on your phone. Watch it once.
- Give the same talk to one friend.
- Speak up once in a meeting with a prepared point.
- Present a 5-minute update to your team.
- Join a local speaking club or class.
- Give a talk to a group of strangers.
Do one step a week. Repeat steps that still feel scary.
Prepare the right way (original)
- Know your first 30 seconds cold. Nerves peak at the start.
- Use three main points. People remember three.
- Write bullets, not a script. Reading sounds stiff.
- Practice out loud, standing up, at least three times.
- Time it. Running long is a common source of panic.
In the moment (original)
- Breathe out slowly before you start. Long exhales can help you settle.
- Find two friendly faces and talk to them.
- Pause instead of saying "um." Pauses sound confident.
- If you lose your place, look at your notes, smile, and continue. The audience usually doesn't notice.
Voice and presence tips
- Slow down. Nervous speakers rush.
- Finish sentences with your voice going down, not up, for statements.
- Stand with weight even on both feet.
- Keep your hands visible and relaxed.
A one-week meeting challenge (original)
Monday to Friday, say one thing in every meeting within the first ten minutes. A question counts. Agreeing with a point and adding one fact counts. Early speaking is easier than waiting, because the longer you wait, the bigger the moment feels. By Friday, you'll have five small reps, and the ladder gets easier from there.
Women and speaking up
Many women get interrupted or talked over. Prepare a line: "I'd like to finish my point." Calm, firm, then keep going.
What not to do
- Avoid every chance to speak. Avoidance keeps the fear strong.
- Apologize at the start: "Sorry, I'm not good at this."
- Memorize word for word.
Quick answers
Will it ever feel normal? For most people it gets much easier with repetition. [1] Some nerves often stay, and that's fine.
Is virtual reality practice worth it? Research found it effective, and real-life practice slightly more so. [1]
How long before I notice a difference? Many people feel easier after several practice rounds.
The bottom line
Practice in front of people, starting small and building up, is what reduces speaking anxiety. [1] Quick tricks like "I'm excited" may help your mood but didn't change how audiences rated speakers in a replication. [2] Climb the ladder one step a week.