Public Speaking Panic? Here’s How to Outsmart Your Brain

Some days, I’m speaking to a handful of people. Other days? Hundreds. While I’ve learned to own the mic, I get why public speaking is one of the biggest fears out there. If the thought of standing in front of a crowd makes your heart race, here’s the truth: your brain is lying to you.

The Science Behind the Panic

Back in the day, survival meant sticking with the pack. Standing out made you vulnerable. Even now, your brain clings to that ancient logic. When you step in front of an audience, your nervous system goes into overdrive. You might experience:

• Heart Racing

• Sweaty Palms

• Shaky Voice

Your brain is screaming: “GET BACK IN THE CAVE OR YOU’LL DIE!” But let's get real—none of that is true.

Busting the Myths

Let’s put those fears into perspective:

• You’re not in danger.
  The saber-toothed tiger isn’t coming for you!

• You’re not about to get exiled.
  Your audience is there to listen, learn, and be inspired.

• You’re just giving a damn presentation.
  It’s your time to share your ideas, your passion, and your message.

How to Shut It Down

When the panic kicks in, try these strategies to outsmart your brain:

Flip the Fear

Your body can’t tell the difference between fear and excitement. The moment you feel panic, say to yourself:
“I’m not nervous; I’m EXCITED.”
Watch as your brain starts to buy into the excitement instead of the fear.

Breathe Like a Boss

Practice 1:2 breathing. Inhale for 4 seconds, then exhale for 8.
A longer exhale activates your parasympathetic nervous system—your body’s natural way of saying, “You’re safe.” This simple technique lowers your heart rate and helps you regain control.

Shift the Spotlight

Remember, it’s not about you—it’s about your audience. Focus on them instead of on your anxiety. When you redirect your attention, your nervous energy loses its power.

Own the Pause

Silence isn’t awkward; it’s powerful. Take a moment to pause, breathe, and let your words land. Pausing can actually add impact to your message and give you a chance to collect your thoughts.

Your Voice Matters

The world needs your voice, your ideas, and your message. Next time your brain tells you to run, tell it to “call its bluff.” Embrace the challenge, and step into the spotlight with confidence. Remember: each time you speak, you’re not just delivering information—you’re inspiring others.

By understanding the science behind your fear and adopting practical strategies to manage it, you can transform your public speaking experience from a source of panic into a platform for empowerment. So, take a deep breath, flip that fear into excitement, and own your moment on stage. Your audience is waiting.