Practical Approaches to Overcoming Communication Anxiety

Many of us feel a familiar tightness in our chest or butterflies in our stomach at the prospect of speaking in front of others. Communication anxiety—whether during public speaking, difficult conversations, or even virtual meetings—can feel overwhelming, sometimes holding us back from showing our best selves. But overcoming this anxiety is within reach, with strategies that help us manage our nerves and foster confidence.

The key isn’t to eliminate anxiety altogether; it’s to build a toolkit that allows us to manage it effectively. Here are some established approaches to help ease communication anxiety, equipping you to navigate these situations with calm and confidence.

Reframe Your Anxiety as Energy

Often, what we label as anxiety is actually the body’s natural response to a perceived challenge. Physiologically, there’s little difference between feeling excited and feeling anxious—they’re both high-energy states. By reframing your anxiety as a form of positive energy, you can shift your mindset from “I’m nervous” to “I’m excited.”

Instead of trying to calm down completely before speaking, channel this energy into your presentation. Psychologists call this “reappraisal,” and studies show it can help you feel more in control. Remind yourself that this extra energy is there to help you perform at your best, not to sabotage you.

Prepare, but Don’t Over-Rehearse

Preparation is a cornerstone of confidence, especially when dealing with communication anxiety. When we’re well-prepared, we reduce the fear of unexpected challenges. However, it’s crucial not to fall into the trap of over-rehearsing, which can make you sound robotic and amplify nerves if things don’t go exactly as planned.

Start by outlining key points rather than scripting every word. This helps you feel prepared while allowing for a more natural delivery. Practising in front of a friend or recording yourself can also reveal areas to improve and help normalise the experience of speaking out loud. Remember, the goal is to feel familiar with the material—not to memorise it word-for-word.

Visualise a Positive Outcome

Visualisation is a powerful technique used by athletes and performers to enhance performance and reduce anxiety. Take a few moments to imagine yourself speaking confidently and effectively, with the audience responding positively. Picture the room, hear the sound of your voice steady and clear, and feel the satisfaction of delivering your message well.

This simple exercise helps reduce fear by replacing negative, “what if” thoughts with a clear mental image of success. Visualising a positive outcome primes your mind to approach the situation with more optimism and self-assurance, making it easier to manage the nerves when the time comes.

Focus on the Message, Not on Yourself

When we feel anxious, it’s natural to turn inward, worrying about how we’re perceived or if we’ll make a mistake. But this inward focus often heightens our anxiety. Instead, try shifting your focus outward—towards your audience and the message you want to deliver.

Ask yourself: What value am I bringing to this conversation? Why does this message matter? By centring your attention on the purpose of your communication, and your listeners, rather than on yourself, you can take the pressure off perfection and create a more authentic connection. Remember, most audiences are more interested in what you’re saying than in critiquing how you’re saying it.

Breathe and Ground Yourself Physically

Anxiety has a very real physical effect on the body, often leading to shallow breathing, increased heart rate, and tense muscles. Deep breathing can interrupt this cycle, helping you calm down and regain control. A few minutes before you’re due to speak, try a simple breathing exercise: breathe in deeply for a count of four, hold for four, and exhale for four. Repeat this a few times to ground yourself and reduce physical symptoms of anxiety. [To download a copy of this technique see here].

Grounding techniques, like feeling the floor under your feet or pressing your palms together, can also help keep you anchored in the present moment, breaking the mind’s cycle of “what if” thoughts. Simple physical gestures can go a long way towards calming the body, helping your mind to follow suit.

Practice Mindful Pausing

The fear of a moment of silence can add pressure, leading us to fill every second with words. Embrace the power of the pause—taking a moment between thoughts or sentences gives you space to breathe, refocus, and gather your thoughts.

Silences often feel longer to us than to our audience, so what may feel like a long pause is usually barely noticeable. Practising mindful pausing will allow you to slow down and feel more in control, reducing the “racing” sensation that anxiety often brings. It also conveys calmness and authority, signalling to your listeners that you’re fully present in the conversation.

Turn Setbacks into Learning Moments

Every speaking experience, whether it goes smoothly or not, is a chance to learn. Instead of worrying about perfection, embrace a growth mindset. Reflect on what went well and where you might improve next time. Reframing each experience as a step towards becoming a stronger communicator takes the pressure off any single performance and makes room for steady progress.

If things don’t go as planned, don’t be overly critical. Mistakes are part of learning, and your audience is likely to be more forgiving than you imagine. Accepting that things may not be perfect can actually make it easier to perform well, as it relieves the pressure of needing everything to go exactly to plan.

Building Confidence in Your Own Voice

Communication anxiety doesn’t have to hold you back from speaking up or sharing your ideas. By reframing your nerves, focusing on your message, and using mindful practices to ground yourself, you can manage the tension that arises and connect meaningfully with your audience.

Building confidence in your own voice is a journey, one where each opportunity to speak or present moves you closer to ease and assurance. With practice, reflection, and the right strategies, your anxiety can become a companion rather than a barrier—guiding you towards a more resilient, confident communicator.