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Public speaking anxiety at work: Tips to manage a common challenge

Public speaking anxiety holding you back at work? Step up to the next level with these tips to help you manage your anxiety.

STEPPING UP AT WORK: TIPS FOR OVERCOMING PUBLIC SPEAKING ANXIETY TO HELP YOUR CAREER

By Giulia Villa

What holds you back at work? Over your working life, there will inevitably be barriers and missed opportunities. At times, these barriers will be external – the work environment may not be suitable, or the workload unrealistic. At times, however, these barriers are internal – your mindset, skills, and habits get in the way of stepping up to the next level at work. Some examples of these include difficulties with being assertive at work and setting boundaries, managing procrastination, managing a team, or managing burnout. Another common internal barrier we often see – that touches so many areas of working life – is that of public speaking. In fact, public speaking is seen as an important skill in the workplace. However, a fear of public speaking – or glossophobia – is widespread, with estimates ranging from upwards of 20% to a whopping 75% of populations. How far-reaching is the impact of public speaking anxiety at work? Let’s look at some examples:

Ella, a high-achieving teacher, has been asked by the Department of Education to train a cohort of early-career teachers. In spite of her passion for educating the next generation of teachers, Ella is considering turning down the role because it involves public speaking – training large groups of teachers, giving regular progress updates to senior staff, and speaking at Department of Education conferences. At present, Ella copes with public speaking anxiety by preparing for hours to reduce the likelihood of making mistakes and ease her anxiety. She knows given the sheer number of sessions she will be delivering, it will not be possible to overprepare for each session whilst maintaining her usual teaching duties without experiencing burnout. Ella could turn down the position and keep her workload and anxiety more manageable, however she knows she will feel trapped remaining at her current level, without opportunity to progress.

Oliver was recently promoted to management level due to his excellent technical skills as an engineer. However, while he excelled at research, problem solving, and producing written deliverables, the director of his team has recently expressed concern at Oliver’s performance in his new role. Notably, Oliver has cancelled several meetings, preferring instead to communicate via email to avoid being put on the spot and to have time to plan what to say. Rather than delegate project work to the team and Oliver being the ‘face’ of the project, Oliver carries out the technical work himself and assigns more junior staff to present project updates and lead team calls. After a conversation with his director, understands he will struggle to progress in this workplace without tackling his avoidance of public speaking.  

The situations faced by Ella and Oliver are just a few examples of how typically high-performing individuals may be held back by their fear or avoidance of public speaking in their workplace. Let’s break down public speaking anxiety a little further. In the DSM-5-TR (2022) public speaking anxiety is a specific subset of social anxiety. Key features of this type of anxiety include: 

A fear of acting in a way or showing anxiety symptoms (e.g., blushing, trembling hands, excessive sweating) that will be embarrassing or lead others to negatively judge the speaker or the content of the presentation.

An avoidance of public speaking situations, or enduring these situations with fear and anxiety. Avoidance might crop up as frequent sick days, low involvement in work meetings, joining calls at the latest possible moment, or agreeing with everyone to avoid conflict. 
The fear provoked by public speaking situations and the possibility of being judged negatively by others is intense and significantly impacts one’s functioning in their work and/or social life.

HOW PUBLIC SPEAKING anxiety HOLDS YOU BACK AT WORK

As we’ve seen in Ella and Oliver’s examples, there are many situations at work in which public speaking may have a negative impact and hold you back from succeeding in your career. Let’s take a closer look at some of these scenarios.

NETWORKING: A MINEFIELD FOR SOCIAL ANXIETY

Networking is often a highly dreaded activity for those with public speaking anxiety – in effect it’s being ‘on show’, making small talk in a work context, often in small groups. However, networking has become an essential component of success in our hyper-connected society – did you know over half of jobs are never publicly advertised? In 2016, LinkedIn reported that 70% of professionals starting a new role already had an existing connection at their company. The takeaway? You’ve got to meet groups of people and make connections so as to be at the forefront of people’s minds when upcoming jobs arise. Unfortunately, nerves about being on show in public can make the ever-important act of networking a nightmare and may lead you to connect online, to avoid unfamiliar people, or even to undersell yourself during in-person networking events. In any case, anxiety stops you from making the most of an important networking opportunity. 

WORK MEETINGS

Speaking up in front of others – whether it’s the weekly check in around the meeting table, or your turn to give an update on a project – can feel extremely daunting to someone who dislikes public speaking. You may focus on all eyes being on you, and have spent the night before thinking about how exactly to present what you need to but minimise your time ‘on display’.

Post-pandemic flexible work arrangements may mean that many meetings now take place over video calls. For some, these online meetings may be even more anxiety-inducing than face-to-face meetings. You may feel more aware of being watched and of being negatively judged by others, and thus experience more pressure to perform well. Social anxiety can also lead to a greater focus on scrutinising one’s own onscreen image, thus amplifying self-consciousness. Additionally, brief moments of silence that feel natural in person may become accentuated and feel awkward in a video call.  

DELIVERING PRESENTATIONS AND SALES PITCHES

If the idea of delivering a presentation to a client or even your own colleagues is enough to make your heartrate quicken, you may have developed ways to deal with this seemingly inevitable anxiety. For example, you may spend hours overpreparing like Ella. Or you may be so focused on getting the presentation over and done with, you don’t have much energy to put into designing the presentation itself. Then, of course, there is question time – a period where you don’t know what questions will be thrown at you.

A good presentation in a work setting boils down to how you design your presentation and the speaking techniques that you employ to deliver your message. Unfortunately, it can be incredibly challenging for someone with anxiety to simultaneously manage uncomfortable physical symptoms, quiet down unhelpful self-talk, remember the content, and remember how to deliver it, and have the presence of mind to adapt the presentation to the audience.

Public speaking anxiety might also affect your presentation by impacting: 

Speech rate 
Tone of voice 
Posture and body language

Use of filler words 
Use of visual materials 
Engagement with the audience

Public speaking anxiety may hold you back from being able to recognise what style is most appropriate for your audience and situation, and also on helping you to handle unknown questions (as part of question time). This is where we can help – keep reading to find out how our team of counsellors and psychologists can help you manage anxiety and become a more confident public speaker in your workplace. We’ve helped students manage anxiety for their university presentations, helped doctors to present confidently in their clinical exams, helped teachers to present to peers and parents, and helped professionals develop networking and sales pitch skills. We enjoy helping people grow their skill set and their confidence.

tips for managing PUBLIC SPEAKING ANXIETY

Try the following tips for managing social anxiety at work:

TIP 1: LEARN TRIGGERS AND HABITS THAT MAINTAIN PUBLIC SPEAKING ANXIETY

What exactly is it about public speaking that causes you anxiety? Perhaps it’s the idea of drawing attention to yourself, or perhaps you’re worried about visibly freezing or sweating. Having a clear grasp on what causes and maintains your anxiety goes long way in developing a targeted action plan to reduce your fears. 

TIP 2: DISMANTLE UNHELPFUL SELF-TALK THAT FUELS YOUR FEAR OF PUBLIC SPEAKING

Negative self-talk is a common thread underpinning public speaking anxiety. The ‘stories’ you tell yourself can increase your anxiety. For example, Ella might notice a senior staff member check their phone during one of her presentations. Self-talk along the lines of “I’m not doing enough to hold their attention, they can tell I’m inexperienced and underprepared” is likely to make Ella more nervous, possibly increasing her likelihood of making mistakes.

On the flipside, self-talk can also be a helpful tool to reduce anxiety and help you to feel more comfortable during your presentation. A more helpful thought for Ella in the above situation could therefore be, “They may be checking their phone as they could be expecting a call”. In this case, Ella would feel less nervous and better able to continue with her presentation as planned.  

TIP 3: FINE-TUNE YOUR PRESENTATION STYLE

We all have a different idea of what it means to be a good public speaker. Presenter ‘personas’ can vary widely across people, furthermore different types of speeches require different styles and components – presenting a sales pitch marketing muesli requires a different approach to delivering a lecture on research developments in biotech. By clarifying your goal – for example, who is your target audience (Formal? Informal?), what are you trying to achieve (Sell a product? Disseminate information?) – you have a clearer idea of how to shape your message and design an effective presentation. By having confidence in your materials and your messaging, you will also feel more comfortable in delivering! 

TIP 4: GET EXPERIMENTING

Running ‘experiments’ on yourself is a great way to challenge pesky thoughts and fears that are standing in the way of your career success. Thoughts aren’t exactly the most reliable source of information when it comes to public speaking – fears that ‘everyone will laugh at me’ or ‘if I stumble over my words I’ll get fired’ can disproportionately dial up your anxiety to the point of interfering with your presentation.

In order to move past your fears try setting up small behavioural experiments to test how true these predictions are. The next time you are asked to speak in front of others, perhaps intentionally slip in a small mistake. Carefully notice the reaction of your audience – does it fit with your predictions? This testing can help you to determine whether the evidence fits with what you’ve been telling yourself.  

If you’re interested in a tailored approach to dismantling your public speaking anxiety at work, check out our Speaking Volumes course. Over six weeks (allowing for time to practice your new skills in between sessions), you will work individually with one of our clinicians through an evidence-based, practical approach, to reduce public speaking anxiety and provide you with the skills and tools you need to succeed in the workplace.  

Speaking Volumes, our 6-week course to help with public speaking anxiety covering how to improve your presentations skills as well as anxiety management skills (cognitive restructuring, exposure therapy). This course is based on CBT and social skills training.

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AUTHOR: Giulia Villa

Giulia is a Counsellor and Provisional Psychologist who enjoys writing about burnout, performance, and mental health. She is also the author of My Happy Place.

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The Life of a Socially-Anxious Student

Tips for social anxiety treatment for students - The Skill Collective psychologists and counselling in Subiaco Perth

The life of a socially-anxious student

by Olivia Kingsley

Life as a socially-anxious student can be challenging. There are so many study-related situations that have a social component – public speaking, being called on unexpectedly in class, introducing yourself to someone new, forming friendships and working relationships, talking to teachers and lecturers, and so on.[1] These alone can cause discomfort, however for students with social anxiety, the discomfort is amplified to fear and dread. The fear of negative evaluation can be so overwhelming that they avoid situations altogether or endure them with high levels of distress. [2]. Needless to say, experiencing a constant state of anxiety can hamper your studies by affecting your ability to focus on what your teachers and lecturers are saying, on learning the topic at hand. So, let’s dive deeper into what social anxiety is, and how students with social anxiety can go from enduring and surviving, to thriving at university.

Shyness vs. social anxiety in students: What’s the difference?

Let’s first clarify the distinction between shyness and social anxiety and how they manifest in students. Being shy and having social anxiety disorder are not the same thing, and yet the two are often used interchangeably. Unfortunately, even those who suffer from social anxiety disorder may dismiss their symptoms as extreme shyness. So what are some of the key symptoms of social anxiety, and how do they differ from shyness?

According to the DSM-5, social anxiety disorder is an intense fear of social situations where one feels like they are in danger of being negatively judged by others [2]. Whilst interactions such as meeting new people, talking in meetings, going to work or school, or being seen in public can cause discomfort to someone who is shy, social anxiety features when the anxiety is disproportionate to the situation and interferes with the ability to function as a student (e.g. stops them from turning up to class or affects their marks because they won’t speak up in class) or simply the act of functioning as a student causes significant distress.

Let’s take a look at Matt and Alex’s situations:

Matt has just started university, and is nervous about attending his first tutorial and meeting new people. In the lead up to it he is concerned about not knowing what to say or how to act as he wants to make a good first impression. When it comes time for Matt’s first class, he notices his heart rate is a bit elevated and his palms feel sweaty. However, over time he notices others are like him and he feels more comfortable in class and even contributes to class discussion. He ends up having a 100% attendance rate, and fulfills his class participation requirement.

Alex has also just started university, and like Matt, is very nervous about going to tutorial classes and meeting new people. Alex has all of the same worries as Matt about knowing what to say or act, and also wants to make a good impression. However, Alex assumes that others will think negatively of him, and is constantly on the lookout for signs that others disapprove of what he says or does. Alex is also worried that because he feels anxious, others can see right through him. Due to the intense anxiety that he experiences, Alex avoids going to class and only gets 30% attendance, and fails his class participation mark.

Some of the key differences between Matt, who is shy, and Alex, who has social anxiety, are:

The ability to challenge negative thoughts and check in with what is happening in reality
The intensity of the distress/anxiety experienced
The level of avoidance
The negative impact the anxiety has on academic performance

In other words, Alex is focused on his inner experience (physical sensations, fear, thoughts) and not noticing what is actually happening around him. Both students share the same concerns about being in a new social situation, but Matt is able to evaluate the situation and manage his distress so that it does not interfere with his performance.

How is social anxiety maintained?

Social anxiety is maintained through various factors. Models of social anxiety suggest a central role for anxious cognitions, including unhelpful core beliefs and assumptions, interpretations, and thinking styles. Regarding unhelpful core beliefs and assumptions:

People with social anxiety have negative beliefs about themselves and their ability to handle social interactions. Examples include “I’m odd/weird”, “I’m different”, “I’m unattractive” or “I don’t have the skills to cope with giving a talk on my topic.”
People with social anxiety may have excessively high standards for their social performance, for example, “I must get everyone to like me”; “I must always be funny and witty”; “I must never let anyone see that I am anxious.” These unrealistic standards cause anxiety as they are often impossible to achieve, and lead to the perception of constantly failing in social situations.

Holding such core beliefs and assumptions, it’s easy to see how evaluative situations can trigger anxiety and its associated fight/flight response. The physical symptoms from the fight/flight response, in turn, can exacerbate social anxiety as the student worries their anxiety symptoms are visible (e.g. blushing, shaking voice, sweating, shaking) and that others can see they are losing control.

Unhelpful interpretations and unhelpful thinking styles may be also at play in social situations . These are inaccurate yet accepted as reality, and may include: [3][4]

Emotional reasoning wherein the student believes that because they feel embarrassed that they have embarrassed themselves (that is, believing that feelings reflect reality).
Mind reading in which the student assumes they know what others are thinking, for example, “Why did she look at me that way when I was talking about photosynthesis? She must think I’m an idiot.”
Catastrophic thinking, or assuming the worst case scenario will occur, for example, “Going to this class will be a disaster because I won’t be able to get my words out, and others will laugh at me”.

As a result of unhelpful thoughts and thinking styles, people with social anxiety can then behave in ways that maintain their anxiety about social situations. For example, they may:

Avoid social situations (and the possibility of negative evaluation). Avoidance is a key factor maintaining social anxiety. While avoidance brings immediate relief, it removes any opportunity to test if negative beliefs are real, nor to experience positive social interactions.
Engage in safety behaviours. ‘Safety behaviours’ help reduce distress temporarily during feared social situations, but the person then comes to rely on these safety behaviours to endure subsequent social situations (thereby worsening anxiety in the longer term). These may include avoiding eye contact, not speaking up, speaking quickly, wearing headphones to avoid initialling conversation, ‘hiding behind’ more sociable friends during conversations, or using alcohol to reduce anxiety.

In some instances, perfectionism may actually be a coping style used to help escape scrutiny and negative evaluation.

How social anxiety AFFECTS student life (and beyond)

Student life is full of social requirements - speaking up in classes and lectures, working with others in group projects, making small talk with other students, making new friends, and planning for the futures by organising work experience and job interviews. Given that most of these student situations involve an evaluative component, and that social anxiety is characterised by a fear of negative evaluation, social anxiety can indeed make thriving as a student extremely difficult. Here are some of the negative impacts of social anxiety on student life (and beyond):

Social anxiety and academic performance

Excessive social anxiety can negatively impact academic achievement.[5]. Being involved and engaged in social and academic activities is considered to be a key contributor to academic achievement, but this can be really challenging for someone with social anxiety [5] Ways in which social anxiety can affect academic performance include:

Not asking for help from tutors or lecturers when they don’t understand something, instead trying to figure it out for themselves
Avoiding asking someone to proofread their work
Avoiding sharing ideas in group projects
Avoiding study or peer support groups
Not contributing to class discussions (and thus missing out on participation marks) or avoiding classes entirely.
Purposefully avoiding units containing public speaking assessments or group work, despite being interested in the content.

Social anxiety, health and wellbeing

Students with social anxiety can often experience loneliness and isolation, and report lower levels of life satisfaction and wellbeing compared to those without social anxiety.[6]. Late teens/early twenties is also a time where many students may begin to experiment with alcohol, and this can be a slippery slope for those with social anxiety who might use alcohol to calm nerves. Indeed, research has shown that social anxiety is associated with problematic alcohol use.[7]

Social anxiety and life beyond your studies

Another important part of university life is setting yourself up for when you finish your studies. Establishing your career often means stepping outside of your comfort zone by attending networking events, going to job interviews, gaining work experience, and talking to people in your chosen profession. Students with social anxiety often find it difficult to take these first steps, and even if they are given the opportunity to do so, they may turn it down altogether. In fact, research has found that around 20% of people with social anxiety disorder report declining a job offer or promotion because of social fears.[8]

Tips to manage social anxiety as a student

Despite the availability of effective treatments, only about 50% of individuals with social anxiety disorder ever seek treatment, and those who do end up seeking treatment only do so after 15- 20 years. [9] Sadly, it is a very long time to live with discomfort every day, when there are effective treatments that can help. Grab our tip sheet on 7 tips for Living with Social Anxiety below, and here’s a sneak peek of what helps:

1. Seek help from a mental health professional

Treatments such a cognitive behavioural therapy (CBT) have been shown to be effective in the treatment of social anxiety [10] and at The Skill Collective it’s something we help students with on a regular basis. Things we can help with include:

Becoming more comfortable speaking up in class and being the focus of attention
Learning how to better manage public speaking anxiety (see also our public speaking anxiety program, Speaking Volumes)
Making small talk in a variety of situations (speaking to teachers/lecturers, other students)
Managing anxiety when it comes to job interviews

2. Challenge your avoidance

Avoiding social situations may provide temporary relief, however it actually increases anxiety in the longer term. While it may seem like the last thing you want to do, pushing yourself out of your comfort zone and putting yourself in social situations that seem scary is the best way to realise these situations aren’t as daunting as you think!

What might challenging avoidance look like? It could be turning up to lectures in person instead of watching them online, leaving your camera on if meeting up online, attending study groups, or even saying hello to another student where you normally would stay silent - pushing yourself out of your comfort zone is an effective way to challenge your fears and to help you learn that you can cope with the discomfort. Remember, practice makes progress, so don’t expect to feel comfortable straight away.

3. Take Action NOW

Please don’t be a social anxiety statistic and suffer in silence for 15-20 years before taking action. [9] That is a very long time to live in fear every single day, particularly when effective treatments for are available. Get a handle on social anxiety NOW so that its impact on your studies, social life, and future career are minimised, and you can go from surviving to thriving. Your future self will thank you for it.

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References

[1] Russell, G., & Topham, P. (2012). The impact of social anxiety on student learning and well-being in higher education. Journal of Mental Health, 21(4), 375-385

[2] American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Washington, DC: Author.

[3] National Collaborating Centre for Mental Health (UK). Social Anxiety Disorder: Recognition, Assessment and Treatment. Leicester (UK): British Psychological Society; 2013. (NICE Clinical Guidelines, No. 159.) 2, SOCIAL ANXIETY DISORDER. Available from: https://www.ncbi.nlm.nih.gov/books/NBK327674/

[4] Clark, D. M. (1995). A cognitive model. Social phobia: Diagnosis, assessment, and treatment, 69-73.

[5] Beck, A. T., Emery, G., & Greenberg, R. L. (2005). Anxiety disorders and phobias: A cognitive perspective. basic Books.

[6] Brook, C.A., Willoughby, T. The Social Ties That Bind: Social Anxiety and Academic Achievement Across the University Years. J Youth Adolescence 44, 1139–1152 (2015). https://doi.org/10.1007/s10964-015-0262-8

[7] Mendlowicz, M. V., & Stein, M. B. (2000). Quality of life in individuals with anxiety disorders. American Journal of Psychiatry, 157(5), 669-682.

[8] Schry, A. R., & White, S. W. (2013). Understanding the relationship between social anxiety and alcohol use in college students: A meta-analysis. Addictive Behaviors, 38(11), 2690-2706.

[9] Stein, M. B., & Kean, Y. M. (2000). Disability and quality of life in social phobia: epidemiologic findings. American Journal of Psychiatry, 157(10), 1606-1613.

[10] Hofmann, S. G., & Otto, M. W. (2017). Cognitive behavioral therapy for social anxiety disorder: Evidence-based and disorder-specific treatment techniques. Routledge.