Do you remember that moment when your teacher called your name in class and your heart raced? Or that interview where you were nervous to answer despite knowing everything? If so, you’re not alone. According to research, more than 75% of people are afraid of public speaking. This fear is even more common than the fear of snakes or heights. But there’s no need to worry, because this fear is learned and can be overcome.

As an HR expert, I’ve seen thousands of students and freshers in interviews and group discussions. Today, I’ll share some practical and down-to-earth tips that will help you overcome this fear and build confidence.

What is Stage Fear?

Stage fear, also known as glossophobia, is actually a natural reaction of our body. According to a Harvard University study, when we stand in front of a crowd, our brain perceives it as a threat. Historically, being alone meant danger. Therefore, our body goes into ‘fight or flight’ mode. An increased heart rate, sweating, a shaky voice—these are all symptoms of this mode. Understand, your brain is protecting you, but in today’s times, this very reaction becomes a hindrance to your career.

Why is fear necessary?

This may sound strange, but TED Talk speaker and sales guru Simon Sinek says, “Fear tells us we’re about to do something important.” Fear is a signal to step out of your comfort zone. When you’re nervous, you’re on alert. The problem arises when this fear paralyzes you. But how do you turn it into your strength?

How to overcome fear?

• Preparation is key: A report by the American Psychological Association states that 90% of nervousness is caused by inadequate preparation. The more you practice, the more confident you’ll feel. The great orator Winston Churchill practiced for 6-8 hours for each speech. Simply memorizing won’t suffice. Speak in front of a mirror, record a video of yourself, and practice in front of friends. Understand your content as if you were telling a story to a friend.
• Positive Visualization: Olympic athletes often use this technique. Visualize yourself with your eyes closed, feeling confident and speaking with full confidence. This trains the mind to experience a positive experience. Research shows that visualization can improve performance by up to 35%.
• Start Strong: The first 30 seconds are crucial. Start with a good story, a question, or a surprising fact. For example, “Did you know that the world’s biggest fear is public speaking?” This will not only attract attention but also boost your confidence.
• Focus on Your Breath: Whenever you feel nervous, start breathing deeply. The “4-7-8” technique, popular in yoga, is very effective. Inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. Doing this 4-5 times calms the nervous system. This method is also recommended by Harvard Medical School.
• The Magic of Body Language: Renowned research by social psychologist Amy Cuddy shows that just two minutes of holding a “power pose” (like standing with your hands on your waist) increases testosterone and decreases cortisol (the stress hormone). Therefore, stand up straight, keep your shoulders straight, and look the other person in the eye and smile. This has a positive effect not only on others but also on you.
• Treat the audience as your friend: A common misconception is that the audience is looking for your faults. In reality, they are with you. Don’t think of them as a collective entity, but instead, look at the different faces in the room. Start by making eye contact with one person, then gradually move on to others.

Real-World Examples

Mahatma Gandhi was initially a very shy and fearful speaker. But practice and determination made him one of the most influential orators in history.

Bollywood actor Amitabh Bachchan faced rejection early in his career for his baritone voice. But he didn’t give up, and today his voice is his signature voice.

Look at contestants on reality shows like Indian Idol. They perform in front of cameras and live audiences. Their nervousness is evident, but through practice and feedback, they become more confident.

Conclusion

Stage fright is not a disease, but a challenge. It’s an opportunity to unleash the hero within you. Whenever you feel yourself getting nervous, tell yourself, “I’m excited, not nervous.” A Harvard Business School study suggests that describing yourself as “excited” is more effective than “calm.”

The next time you have a presentation, interview, or group discussion, try these tips. Remember, a great speaker isn’t born, they’re made. Your voice has the power to change the world. Just give it a chance.