Guide to Life: Speaking in Public - Why It Feels So Hard and How to Do It Anyway

Speaking in public is one of the most common fears we face - whether it’s giving a presentation at work, speaking up in a meeting, making a wedding speech or simply unmuting yourself on a Teams call. For some people it’s exhilarating. For others, it can feel terrifying and hold them back.

In this episode of The Woman’s Hour Guide to Life, Nuala McGovern explores why speaking in public can feel so overwhelming - and how understanding what's happening in your brain and body can help you speak with more confidence.

Journalist Daisy Schofield shares how a panic attack during a university presentation led her to avoid public speaking for years, while Jessica Senior explains why, despite regularly presenting at work, she still never knows whether she'll feel calm or overwhelmed.

They're joined by Professor Nazanin Derakhshan from Birkbeck University of London, a neuroscientist specialising in anxiety and attention, and writer, comedian and public speaking coach Viv Groskop, author of How to Own the Room. Together, they unpack why our brains are wired to treat public speaking as a threat, why women often experience an especially powerful inner critic, and how fear of judgement can stop us from saying what we want to say.

They share practical techniques to calm your body, quieten anxious thoughts and speak with greater confidence - whether you're addressing hundreds of people or just a handful of colleagues.

Key takeaways:
• Anxiety isn't a sign you're failing. Racing thoughts, a pounding heart and shaky hands are natural responses that don't mean you're performing badly.
• Focus on serving your audience, not judging yourself. Ask, "What do people need to hear?" rather than "How am I coming across?"
• Stay grounded. Slow your breathing, notice your feet on the floor and bring your attention back into your body when anxiety takes over.
• Don't let avoidance win. The more we avoid speaking opportunities, the stronger the fear becomes. Small, regular moments of practice build confidence over time.

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Episodes of The Woman’s Hour Guide to Life are available exclusively on BBC Sounds. You can also watch videos from the recordings on social media @bbcwomanshour.
The Woman’s Hour Guide to Life is presented by Nuala McGovern. The series is produced by Simon Richardson. The Content Editor is Olivia Bolton. The Executive Editor is Karen Dalziel.