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Speak Up! Conquering Public Speaking Anxiety in the Workplace

Updated: Sep 21, 2023

Do you feel anxious and nervous when you have to speak in public or present a project at work? You're not alone. Public speaking anxiety, or glossophobia, affects a large percentage of the population, including many people in the workplace. In fact, studies show that up to 75% of people experience some degree of anxiety or nervousness when speaking in public (Acarturk, 2008).

However, public speaking anxiety doesn't have to hold you back from reaching your full potential in the workplace. With some strategies and techniques, you can conquer your fear and become a confident and effective public speaker.

Why Do People Experience Public Speaking Anxiety?

Public speaking anxiety can have many causes, including genetics, past experiences, and environmental factors (Wild, 2007). For some people, it may be a fear of being judged or evaluated by others. For others, it may be a fear of making mistakes or forgetting what they wanted to say.

One common cause of public speaking anxiety is the fear of failure. Many people worry about making mistakes or embarrassing themselves in front of their colleagues or superiors. This fear can be exacerbated by a lack of confidence in their public speaking abilities, which can lead to a vicious cycle of anxiety and avoidance.

Another factor that can contribute to public speaking anxiety is a lack of preparation. When people feel unprepared or uncertain about their presentation or speech, they are more likely to feel anxious and nervous. However, with proper preparation and practice, these feelings of anxiety can be reduced.

How Public Speaking Anxiety Can Affect Your Career

Public speaking anxiety can have a significant impact on your career. If you're unable to speak confidently in front of others, you may miss out on important opportunities, such as presenting at conferences, leading meetings, or pitching ideas to clients. You may also be passed over for promotions or leadership roles if your public speaking skills are lacking.

In addition, public speaking anxiety can have a negative impact on your mental health and well-being (APA, 2013). The constant fear and anxiety can lead to stress, insomnia, and even depression. It can also make you feel isolated and disconnected from your colleagues and workplace.

Speaking with Confidence: How to Conquer Public Speaking Anxiety

If you're struggling with public speaking anxiety, there are several strategies and techniques that can help you conquer your fear and become a more confident and effective public speaker. Here are some tips to get you started:

  • Prepare and Practice:

One of the best ways to reduce public speaking anxiety is to prepare and practice your speech or presentation. This includes researching your topic, organizing your thoughts, and practicing your delivery. The more familiar and comfortable you are with your material, the more confident you will feel when it's time to present.

  • Visualize Success:

Visualization is a powerful tool that can help you overcome public speaking anxiety. Take a few minutes each day to visualize yourself delivering a successful speech or presentation. Imagine yourself speaking confidently and engaging your audience. This can help reduce feelings of anxiety and increase your confidence.

  • Control Your Breathing:

When you're feeling anxious, your breathing can become shallow and rapid, which can exacerbate your feelings of anxiety. To combat this, try practicing deep breathing exercises before your presentation. Take slow, deep breaths in through your nose and out through your mouth. This can help calm your nerves and center your mind.

  • Focus on Your Message:

Instead of focusing on your anxiety, try focusing on your message and the value that you are bringing to your audience. Remember why you're speaking and what you hope to achieve with your presentation. This can help shift your focus away from your anxiety and towards the content of your presentation.

  • Seek Support:

Seek support from friends, family, or a therapist. They can provide you with encouragement and help you develop coping strategies. It's important to remember that you are not alone and that there is no shame in seeking help.

  • Exposure Therapy:

Exposure therapy is another technique that can help individuals overcome public speaking anxiety. This type of therapy involves gradually exposing the individual to the situations that trigger their anxiety, in a controlled and supportive environment.

While exposure therapy can be challenging and uncomfortable at first, it has been shown to be an effective treatment for public speaking anxiety. However, some people may feel apprehensive about seeking help for their public speaking anxiety, whether it's due to a lack of access to resources or feelings of embarrassment or shame.

That's where virtual reality-based platforms can come in handy. oVRcome, for example, it's a platform designed to help individuals overcome their fear of public speaking through immersive virtual reality simulations. This allows individuals to practice their public speaking skills in a safe and supportive environment without the pressure and anxiety of a real-life audience. It provides real-time feedback and coaching, helping individuals to identify areas for improvement and build their confidence and skills over time.

How Exposure Therapy Can Help You Overcome Public Speaking Anxiety and Boost Your Confidence

Exposure therapy is a well-established technique for overcoming anxiety and phobias (Hofmann, 2015), including public speaking anxiety. It involves gradually exposing the individual to the situations that trigger their anxiety, in a controlled and supportive environment, and has been shown to be an effective treatment for public speaking anxiety. Let me share a story with you about how exposure therapy helped one individual conquer their fear of public speaking and achieve their career goals.

Meet John, a young professional who works at a marketing firm. John's job requires him to make presentations to clients and colleagues on a regular basis. However, every time he has to speak in front of a group, he experiences intense anxiety and fear. This anxiety has caused him to avoid speaking opportunities and has limited his career growth.

John's therapist recommended exposure therapy to help him overcome his fear of public speaking. Together, they developed a plan to gradually expose John to speaking situations in a controlled and supportive environment.

They started with a small group of colleagues in the therapist's office, and John gave a short presentation. Although he felt nervous and anxious, he was able to push through and complete the presentation. Over time, the group size increased, and the settings became more realistic, such as a conference room or a client meeting.

With each exposure, John's confidence and skills improved, and his anxiety lessened. He was able to identify his triggers and develop coping mechanisms, such as deep breathing and positive self-talk, to help him manage his anxiety in real-life situations.

Eventually, John was able to give a successful presentation to a large group of potential clients, something he never thought he could do before. Thanks to exposure therapy, John was able to conquer his fear of public speaking and achieve his career goals.

In a similar way, oVRcome's virtual reality simulations can provide a safe and supportive environment for individuals like John to practice their public speaking skills and overcome their anxiety. By gradually exposing themselves to speaking situations and receiving real-time feedback and coaching, individuals can build their confidence and skills, just like John did with exposure therapy.

So, if you're struggling with public speaking anxiety, don't let it hold you back. There are effective treatments available, like exposure therapy and virtual reality simulations, that can help you overcome your fear and achieve your goals. Remember, the only way to conquer your fear is to face it head-on, with the right support and guidance.

Public speaking anxiety can have a significant impact on your everyday life and work. However, with the right strategies and techniques, individuals can conquer their fear and become confident and effective public speakers. Whether it's through exposure therapy, virtual reality simulations, or a combination of both, there are many resources available to help individuals overcome their public speaking anxiety and achieve their full potential in the workplace.


  • Acarturk, C., de Graaf, R., Van Straten, A., Have, M. T., & Cuijpers, P. (2008). Social phobia and number of social fears, and their association with comorbidity, health-related quality of life and help seeking: a population-based study.

  • Wild J, Hackmann A, Clark M. (2007). When the present visits the past: Updating traumatic memories in social phobia.

  • American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders.

  • Hofmann, S. G., Mundy, E. A., & Curtiss, J. (2015). Neuroenhancement of Exposure Therapy in Anxiety Disorders.

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