Overcoming the Fear of Public Speaking

The fear of public speaking, also known as glossophobia, is one of the most common social anxieties in the UK. Whether it’s delivering a presentation at university, speaking up in a work meeting, or giving a toast at a wedding, the thought of standing in front of others can trigger intense anxiety, physical symptoms, and even avoidance behaviours.

At Altered Mind Hypnotherapy, based in Nottingham, we understand how overwhelming this fear can be. That’s why we offer online Solution Focused Hypnotherapy sessions designed to help you reframe your mindset, reduce anxiety, and build lasting confidence. Unlike traditional therapy, our approach doesn’t dwell on past failures or embarrassing moments. Instead, we focus on your strengths, your goals, and the future you want to create.

This blog post explores five powerful strategies to help you overcome your fear of public speaking. Each tip is grounded in neuroscience and therapeutic insight, and reflects the techniques we use in our sessions.

Tip #1: Understand the Root of the Fear

Fear of public speaking isn’t just about stage fright, it’s a social fear rooted in the brain’s primitive survival system. When you stand in front of an audience, your brain may interpret it as a threat, triggering the fight-or-flight response. This leads to symptoms like:

• Racing heart
• Sweaty palms
• Shaky voice
• Dry mouth
• Mental blanking

From a Solution Focused Hypnotherapy perspective, we explain this using the concept of the primitive brain, the part responsible for emotional reactivity and survival instincts. When stress builds up, this part of the brain takes over, making rational thinking and calm communication difficult.

In our online hypnotherapy sessions, we help clients shift from the primitive brain to the intellectual brain, the part responsible for logic, creativity, and calm decision-making. Through guided relaxation and positive visualisation, we retrain the brain to respond differently to perceived threats like public speaking.

Understanding that your fear is a biological response, not a personal weakness, is the first step toward change. Once you realise your brain is simply trying to protect you, you can begin to work with it, not against it.

If your fear is accompanied by poor sleep or recurring nightmares before presentations, it may be worth exploring our anxiety and stress management support as part of your healing journey.

Tip #2: Reframe the Narrative

One of the most powerful tools in Solution Focused Hypnotherapy is positive reframing. Instead of focusing on what could go wrong during a speech, we help clients visualise what success looks and feels like.

Here’s how to start reframing your public speaking experience:

• Replace “I’m going to mess up” with “I’m going to share something valuable.”
• Visualise the audience as supportive, not judgmental.
• Focus on your message, not your performance.

In our sessions, we use future-focused questioning to help you imagine a time when public speaking feels easy and empowering. What would you be doing differently? How would you feel? What would others notice about you?

This mental rehearsal, combined with trance work, helps embed new neural pathways that support confidence and calm. Over time, your brain begins to associate public speaking with success, not fear.

Reframing also helps reduce anticipatory anxiety, the kind that keeps you awake the night before a presentation. If this sounds familiar, our stress and anxiety support may also be beneficial.

Tip #3: Focus on Your Strengths, Not Your Flaws

When preparing to speak publicly, most people zero in on what might go wrong, forgetting their words, stumbling over sentences, or being judged. This internal critique feeds the anxiety loop. One of the core ideas behind Solution Focused Hypnotherapy is to shift the focus from flaws to strengths.

In our online sessions at Altered Mind Hypnotherapy, we guide clients to explore what’s already working:

• Have you ever communicated clearly in small groups?
• Do people often describe you as insightful, humorous, or articulate?
• What do you hope your audience gains from your talk?

By focusing on these aspects, your mindset begins to shift. Instead of viewing public speaking as a test, you’ll begin to see it as an opportunity to share your message with impact.

Solution Focused Hypnotherapy uses language and visualisation tools to help your subconscious build new associations, ones rooted in confidence and connection, not fear. If self-doubt is undermining your performance, it may stem from deeper anxiety patterns. Click here to explore our therapy for stress and anxiety.

Tip #4: Practise in Safe Environments

Fear thrives in isolation. One of the most effective ways to reduce anxiety around public speaking is to practise in low-pressure spaces where mistakes are allowed and learning is supported.

Try this:

• Record yourself speaking, then watch it back with curiosity, not criticism.
• Rehearse in front of a mirror or close friend.
• Join a local Toastmasters or public speaking club.

In our online hypnotherapy sessions, clients frequently simulate upcoming speaking scenarios. This safe exposure allows the mind to rehearse success and build emotional familiarity with the situation.

Combined with trance techniques and future visualisation, your confidence gradually becomes wired into your neural pathways, meaning it’s not just imagined, it’s felt.

Exposure to your fear doesn’t have to be overwhelming. Gentle, guided steps are often the most sustainable path forward. And if fear is tied to persistent stress or anxiety, our therapy approach targets both.

Tip #5: Regulate Your Physical Response

Public speaking fear often manifests in the body before the mind catches up, tight chest, trembling hands, shallow breathing. These sensations can spiral unless addressed directly.

Regulation techniques include:

• Deep diaphragmatic breathing. This lowers cortisol and activates your parasympathetic nervous system (your “calm” state).
• Box breathing. Inhale for 4, hold for 4, exhale for 4, hold for 4, repeat for a few minutes.
• Progressive muscle relaxation. Gently clench and release muscle groups from head to toe.

At Altered Mind Hypnotherapy, our sessions incorporate these tools naturally through trance work. Clients often report feeling lighter, calmer, and more in control after just a few sessions.

Why does this matter? Because when your physical symptoms of anxiety subside, your confidence and clarity can surface. And that’s when true growth begins.

For some people, heightened anxiety may be part of a deeper pattern. Learn how we work with generalised anxiety and chronic stress here.

FAQ’s

Question	Answer
1. What is Solution Focused Hypnotherapy?	It’s a modern, practical approach that combines positive psychology, solution-focused dialogue, and guided hypnosis to help you move forward.
2. How can hypnotherapy help with fear of public speaking?	It retrains your mind to respond calmly, builds positive visualisation, and reduces the fight-or-flight reflex through guided trance work.
3. Are the hypnotherapy sessions online?	Yes, all sessions at Altered Mind Hypnotherapy are conducted online for your comfort, privacy, and convenience.
4. How many sessions will I need?	Everyone is different, but most clients notice meaningful changes in 4–6 sessions, sometimes fewer.
5. Will I lose control under hypnosis?	Not at all. You remain aware, in control, and fully able to speak or stop the session at any time.
6. Can this help with anxiety beyond public speaking?	Absolutely. Our anxiety and stress management page outlines the broader benefits of our approach.
7. Is the therapy suitable for students or professionals?	Yes! We tailor sessions to suit everyone from nervous students to corporate speakers preparing for board meetings.
8. How do I book a session?	You can visit our site to view availability and contact us for an initial consultation.

A New Way Forward Starts Here

If you’ve read this far, chances are you’re serious about confronting your fear of public speaking. And that’s a brave first step. Whether you’ve avoided opportunities, felt physically ill at the thought of speaking up, or simply want to sharpen your confidence, there is a path forward.

At Altered Mind Hypnotherapy, based in Nottingham, we specialise in helping individuals like you transform fear into calm confidence. Through online Solution Focused Hypnotherapy, you’ll learn to:

• Rewire your emotional responses
• Tap into strengths you may not have known you had
• Create a vision of success that your brain can hold onto and build from

Unlike approaches that dig endlessly into past failures, our method is gentle yet effective, grounded in neuroscience and aimed at fast, lasting change. No scripts. No gimmicks. Just practical tools and proven support.

And because our sessions are fully online, you can start this journey from anywhere, on your lunch break, after work, or between studies, with zero added stress or travel time.

If public speaking fear has been holding you back, maybe it’s time to do something powerful. Not by forcing yourself onto the stage, but by changing how you experience it, at the source.

Learn more or get in touch today and see how far a calmer mind can take you.