What can a psychotherapist advise someone who is speaking in public?

A psychotherapist, when working with a person preparing for public speaking, can offer advice that helps reduce stress, overcome fears, and better prepare for the emotional and psychological aspects of public speaking. Here’s what a therapist might recommend:

1. Understand your fears and anxiety.

• What’s happening?

  • A psychotherapist can help a person understand where their fear of public speaking comes from (e.g., past negative experiences, perfectionism, fear of being judged).

• Tip!

  • Reflect on the thoughts that arise before speaking (“I’ll mess up,” “The audience will judge me”) and consider how to reframe them into positive ones.

2. Acknowledge your emotions and normalize them.

• What’s happening?

  • A speaker may fear that anxiety or nervousness will prevent them from delivering a good speech.

• Tip!

  • Understand that nervousness is a natural reaction and can even be helpful—it helps you focus. Learn to let the nervousness be, without trying to suppress it completely.

3. Use breathing techniques.

• What’s happening?

  • Stress causes physiological tension, which can affect voice tone and body language.

• Tip!

  • Practice deep breathing (e.g., the 4-4-4-4 technique: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold again for 4 seconds) before or during the speech.

4. Shift focus from yourself to the audience.

• What’s happening?

  • Focusing too much on “How do I look?” increases pressure on the speaker.

• Tip!

  • Concentrate on the audience—how can you help, inspire, or give them valuable information? This reduces the pressure to be “perfect.”

5. Visualize success.

• What’s happening?

  • Negative thoughts can trigger a panic attack.

• Tip!

  • A psychotherapist might suggest a visualization exercise—imagine yourself speaking successfully, feeling connected to the audience, and receiving positive feedback.

6. Practice self-irony.

• What’s happening?

  • Fear of making mistakes often creates tension.

• Tip!

  • Learn to laugh at small mistakes—the audience usually forgives them and appreciates humanity, authenticity, and naturalness.

7. Use the “here and now” technique.

• What’s happening?

  • The speaker may be overwhelmed by past thoughts or future fears.

• Tip!

  • Focus on the present moment: hear your voice, feel your feet on the ground, see the faces in the audience.

8. Boost confidence through preparation. Preparation is 90% of success.

• What’s happening?

  • Lack of preparation increases stress.

• Tip!

  • Prepare well, but don’t try to memorize everything word-for-word. Focus more on key ideas, structure, and delivery style.

9. Accept that it doesn’t have to be perfect.

• What’s happening?

  • Perfectionism can be a major source of anxiety.

• Tip!

  • Understand that the audience doesn’t expect perfection—people value sincerity and clarity more than flawless technique.

10. Practice and repeat.

• What’s happening?

  • Dissatisfaction with speaking abilities often stems from a lack of skill development.

• Tip!

  • Practice speaking in front of friends, family, or small groups to build confidence and reduce fear.

11. Control your body language.

• What’s happening?

  • Nervousness may manifest in inappropriate body language, such as fidgeting.

• Tip!

  • Pay conscious attention to your posture, gestures, and facial expressions—a confident body sends a signal of inner calm.

12. Observe, manage, and control your thoughts.

• What’s happening?

  • Negative thoughts (“I’m a bad speaker,” “People will laugh at me”) increase fear.

• Tip!

  • A psychotherapist can help you reframe these thoughts into more rational and positive ones (“Even if I make a mistake, it’s a learning opportunity,” “My audience wants me to succeed”).

13. See failure as part of learning.

• What’s happening?

  • Mistakes may be perceived as disasters.

• Tip!

  • A psychotherapist can help you understand that each failure is an opportunity for growth and is a natural part of the learning process.

14. Reframe your perspective on public speaking.

• What’s happening?

  • Public speaking is often seen as a test or exam rather than a dialogue.

• Tip!

  • See public speaking as a chance to share your thoughts and help others, not as a situation where you’re being judged or evaluated.

Conclusion:

• A psychotherapist helps not only to overcome the fear of public speaking but also to strengthen inner confidence, shift perspective on failure, and develop emotional and psychological preparation skills. This leads not only to better public speaking but also to long-term personal growth.