Coaching practices for How to Get Rid of Public Speaking Anxiety

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For How to Get Rid of Public Speaking Anxiety, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• The anxiety hits in the middle of a meeting or while I’m standing in line, and I can’t exactly close my eyes and name what I smell in front of everyone
• The hardest moments are the joins and the exits
• There’s a big thing coming up
• Right before I walk into the presentation I’m jittery and small, and I want a quiet minute on my own to physically settle into feeling steady and grounded, so all the prep I did actually shows up instead of getting swallowed by nerves.
• Right before the test or the big moment, my head is so jammed with what-ifs and dread that there’s no room left to actually think

Practices that may help

1. Use a 30-second micro-grounding version for public settings
   In public or meetings, a single-sense version — three named things you can see — takes 30 seconds and shows nothing.
   The 5-4-3-2-1 Grounding Technique
2. Build scripts for situation entry and transitions
   Prepare simple, natural openers and transitions so you’re not improvising from scratch under pressure.
   Overcoming Shyness: Philip Zimbardo’s Framework
3. Apply EFT to specific performance anxiety triggers
   EFT has the strongest self-guided evidence for test anxiety, public speaking, and sports performance stress.
   EFT Tapping: What It Is, How to Do It, and What the Evidence Shows
4. Set your posture before high-stakes moments
   Take a private moment to settle into a confident posture before a presentation or hard talk.
   Posture and Confidence, Honestly Explained
5. Write about your worries before a high-stakes performance
   Offload performance anxiety by writing it out in full immediately before the event.
   Choking Under Pressure, Made Practical
6. Use paradoxical intention for performance anxiety
   Before a performance, commit to performing as badly as possible — notice what happens to the anxiety.
   Logotherapy: Paradoxical Intention
7. Use graduated social exposure
   Start with low-stakes social interactions and systematically increase difficulty.
   Overcoming Shyness: Philip Zimbardo’s Framework
8. Deliberately enter low-stakes discomfort
   Regularly choose small situations that trigger the target anxiety so the nervous system learns it is survivable.
   The Confidence–Competence Loop
9. Test worry predictions with small behavioural experiments
   Treat a feared outcome as a hypothesis and design a small real-world test.
   The Worry Tree
10. Behavioral experiments
    Test an anxious prediction in real life and compare what you feared with what happened.
    The Anxiety Toolkit, Made Practical

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