Public speaking anxiety — a psychologist's protocol before the stage

Stage fear is a body event before it is a performance problem. The heart races, mouth dries, hands shake, and the mind interprets normal adrenaline as evidence of danger.

Most people make it worse by over-rehearsing content and under-rehearsing physiology. They know the slides but not the first breath, first sentence, first pause or what to do if the body surges.

Practise the first 30 seconds until automatic. Before speaking, lengthen exhales for two minutes, soften jaw and widen gaze. During the talk, plant feet and speak slightly slower than feels natural. Afterward, review one thing that worked and one adjustment; do not run a shame replay.

If public speaking fear causes avoidance of exams, promotions or essential work, use graded exposure with a clinician. Beta-blockers or medication may be appropriate for some cases, but should be discussed with a doctor, not self-prescribed.