Whether it is moderating a panel, conducting a live interview or delivering a keynote speech, public speaking is a vital skill for many journalists. Yet nearly 75% of people fear it — making it a common and potentially career-limiting anxiety.
Here are eight strategies journalists can use to overcome the fear of public speaking:
(1) Know your topic, audience and the appropriate presentation method
Read up on the topic you will present about. This boosts confidence, enabling you to deliver accurate information. Knowing who will be your audience — age group, gender, etc. — helps you tailor your message so it resonates with them.
Understanding the best presentation style for your speaking engagement is also crucial. A panel discussion, live broadcast and keynote speech each require a different approach to maintain engagement.
“For example, a compelling way to capture your audience's attention in a talk is through storytelling. While being knowledgeable is essential, including too many facts or data in your presentation can overwhelm your audience,” said Nick Morgan, president of Public Words and author of “Power Cues: The Subtle Science of Leading Groups, Persuading Others, and Maximizing Your Personal Impact.”
(2) Practice, practice, practice
Journalists may fear making mistakes when presenting. Fixating on these fears doesn’t help.
“Nervousness is excitement tinged with fear of failure. You can overcome this fear through consistent practice,” said Julian Treasure, a sound and communication expert. “If you are to present to an audience, rehearse your talk until, like a jazz musician, you know the piece by heart and can extemporize around it.” He suggested joining a Toastmasters group, practicing in front of friends, or working with a coach.
Morgan advised not to memorize a talk word for word. “Instead, have a good conversational sense of how it should flow so that it does not sound memorized. Preparing for potential questions and technical challenges is also beneficial. When you fear rejection, remind yourself that the audience is there to gain valuable insights from you, not to judge you.”
(3) If you are self-conscious about your voice — work on it
Many people dislike the sound of their own voice, especially when hearing themselves in audio recordings. This discomfort can lead some journalists to shy away from on-air positions or other public speaking roles.
“If your voice is important to you, consider working with a professional coach to refine its timbre. Doing vocal warm-up exercises daily and before a presentation is also beneficial,” said Treasure. “To further enhance your vocal quality, drink room-temperature water or warm tea with pure honey regularly and before speaking. Additionally, warm up physically with stretching and power poses before presenting.”
Danya Braunstein, media psychologist at Connected Psychology, explained that we become more comfortable with things that trigger our anxiety the more we do them. “Repeatedly listening to ourselves on audio recordings familiarizes us with the sound of our voice and reduces that sense of dislike,” she said.
(4) Focus on the present
When anxiety kicks in during a public speaking engagement, you might begin to shake, your voice may quiver and you could lose your train of thought. Your focus may also shift from your presentation to negative thoughts.
“In the moments leading up to your presentation, use breathing and mindfulness strategies to regulate your nervous system,” Braunstein advised. “Square breathing is a popular technique that lowers stress, regulates your nervous system and calms the mind. To practice, breathe in while silently counting to four, hold your breath for a count of four, breathe out for four seconds and then hold again for another four seconds. Repeat this three or four times.”
Mindfulness and grounding techniques can also help, Braunstein continued. “Notice when your thoughts drift away to worrying about your performance and bring your mind back to the present moment. It can be helpful to focus on your physical sensations, such as noticing your feet pushing gently into the ground, noticing the feel of air moving through your nostrils and listening to the sounds around you. Try not to fixate on sensations associated with anxiety.”
(5) Boost your confidence through body language
When you feel nervous, you might freeze, clasp your hands in front of you or stand away from your audience. To combat this, and appear and feel more confident, consciously adopt nonverbal cues that exude confidence.
“You can project confidence through open gestures, such as holding your hands open with your palms at a 45-degree angle, moving closer to your audience and using facial expressions that convey interest and enthusiasm, like smiling and nodding,” Morgan said.
(6) Connect with your audience
Speaking on the radio, TV or any other platform can feel overwhelming. The thought of a large audience watching or listening to you may trigger anxiety. You might also feel nervous when addressing prominent figures, such as politicians, or struggle with camera shyness. These fears can significantly impact your ability to present effectively.
“If your interviewee is sitting across from you, focus on speaking with them and ignore the camera. If they are a prominent figure, remember they are human too. Their willingness to speak with you shows they value your presence and the publicity you bring,” Morgan said. When speaking on camera, he added, focus on the red dot: “Pour your energy, enthusiasm and passion for the topic into that red dot.” When presenting for large audiences, look for friendly faces to engage with. “Everyone will see you connecting and the encouragement you get from those friendly faces will bring you calm and confidence.”
(7) Build a positive self-image
Working in the public eye exposes journalists to constant scrutiny. Fearing judgment for their appearance, some may shy away from roles that require public speaking, such as television hosting, opting instead for behind-the-scenes positions.
“While we want to look professional on screen, it is important to recognize when we are spending too much time worrying about our appearance. The goal of journalism is to communicate valuable information — people will focus on that more than what you look like. Developing self-compassion and self-acceptance also helps overcome self-criticism,” Braunstein said. “People may post critical things about someone’s appearance on social media, particularly toward women in the media. My best tip here is not to read anything from the general public because most of the time it is not helpful.”
(8) Consult a healthcare professional
If public speaking anxiety is an ongoing concern, consult a psychologist for support. They can tailor strategies to your individual needs. A medical professional may determine you need medications that help relieve anxiety, said Marianne Trent, clinical psychologist, host of the Aspiring Psychologist Podcast and a member of the Association of Clinical Psychologists UK.
“While many people find that these medications provide the breathing space to get through a presentation or high-pressure speaking event, they do not address the psychological causes of the anxiety. For this reason, they are best seen as short-term support rather than a long-term fix,” she said.
To build lasting confidence, Trent recommended combining practical stress management techniques like breathwork and grounding exercises with gradual exposure to our fears. With consistent practice, journalists can overcome public speaking anxiety and attain career success.
Photo by Matthew Osborn on Unsplash.
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