You’re about to speak. Maybe it’s a team meeting, a client call, or a big presentation. Your heart races, your mouth dries up, and your mind goes blank. Panic sets in.
What causes the panic
Your brain is doing its job which is to keep you alive. When you speak in front of others, your brain can react to the situation and treat it as a threat. That sets off the fight-or-flight response and your body gets ready to run or defend itself, even though you’re standing in a meeting room.
Then your inner voice kicks in, telling you “Don’t mess this up.” That voice isn’t helpful, adding pressure and making the stakes feel even higher.
And, to cap it all, being watched adds to the stress. The moment you feel all eyes on you, your brain starts scanning for danger. You worry about looking foolish or being judged.
That’s a lot to deal with when you’re just trying to explain a point or lead a discussion.
What panic feels like … and why it’s hard to think clearly
When panic kicks in, your body reacts fast. You might feel hot, shaky or short of breath. Your chest tightens. You might forget what you were going to say, even if you practised it dozens of times.
Your brain is flooded with stress hormones, which makes it harder to think clearly. You can lose your place, mix up your words or struggle to focus. This is a normal response to stress, and it doesn’t mean you’re not capable. It just means your body needs a bit of help to feel safe again.
What you can do before you speak
There are small things you can do that make a real difference.
- Start with your breath and take two or three slow breaths that reach your diaphragm. This helps calm your nervous system and steady your voice.
- Try humming before you walk into the room; especially if you’re expecting a tough conversation. Humming helps warm up your voice and settle your nerves.
- Visualise a successful outcome. Was it Ford who said … “Whether you think you can or you can’t, you’re right”? Think about what you want to say and how you want to come across. Focus on the message you want to share, not what people might think of you.
- Plan ahead. You don’t necessarily need a script, but having a few key points in mind can help you feel more prepared and less pressured.
What you can do in the moment
- Once you start speaking, keep breathing! If you feel nerves rising, pause and take a breath. It gives you a moment to reset and your audience a moment to absorb what you’ve said.
- Look for friendly faces in the room, people who are nodding or smiling. Eye contact with someone supportive can help you feel more grounded (but be careful you don’t just look at the friendly face as you’ll make them feel uncomfortable and everyone else in the audience will switch off.)
- If you blank or lose your train of thought, it’s okay. Pause, breathe, and pick up your thread. You don’t need to apologise or explain, just carry on. Most people won’t notice, and those who do will understand.
How to train your brain to feel safer
The more you practise speaking in low-pressure settings, the easier it gets.
- Try sharing your thoughts in smaller meetings, or record yourself talking through your ideas. Getting used to hearing your own voice out loud helps reduce the shock of doing it in front of others.
- Use positive self-talk. When that anxious voice starts up, answer it with something more useful. Say to yourself, “I’ve prepared for this,” or “I know what I want to say.” It might feel odd at first, but it works over time.
Remember, panic when speaking is common. It’s also manageable. With the right tools and a bit of practice, you can feel more confident and in control.
Start small. Try one new technique at your next meeting. Maybe it’s a deep breath before you speak, or humming quietly to warm up your voice. These tiny changes make a difference.
You don’t have to be a perfect speaker. You just need to feel a bit more comfortable each time and that’s something you can build, one step at a time.
If you want a safe space to practice your presentations and you’re in travelling distance of High Wycombe, we run The Presentation Club. Designed specifically to support you if you want to practice your presentations and build your presentation skills.
