Top Strategies for Reducing Speaking Fear
- Lori Melnitsky
- Mar 18
- 2 min read
Here are strategies for managing speaking fear in social situations, especially if you stutter and feel paralyzed by fear: It takes time but you can do it.
1. Start Small and Build Confidence
Social interactions can feel overwhelming, but you don’t have to dive into long conversations right away. Start with short, low-pressure interactions—ordering coffee, greeting a coworker, or making a quick comment in a group. Success in small moments builds confidence for bigger conversations.
2. Shift Focus from Fluency to Connection
Fear often comes from the pressure to be fluent. Instead of worrying about how you sound, focus on what you want to say and the connection you’re making. Listeners care more about your message than whether you stutter.
3. Use Breathing to Reduce Tension and Fear
When fear takes over, grounding yourself with breath can help:
Diaphragmatic Breathing – Breathe deeply from your belly to keep airflow steady and reduce tension.
Exhale Before Speaking – If you feel stuck, exhale slightly before starting a sentence to prevent breath-holding.
Paced Breathing – Take slow, controlled breaths before speaking to calm racing thoughts and reduce anxiety.
4. Give Yourself Permission to Stutter
Trying to hide or fight stuttering can increase fear. Instead, acknowledge that it’s okay to stutter. If you stutter on a word, allow yourself to finish without self-judgment. You don’t need to rush or apologize.
5. Educate people on Stuttering
If fear is paralyzing, try educating your audience on stuttering. This reduces fear by showing you can still communicate even if you stutter. It also removes the pressure of trying to be 100% fluent.
6. Have a Supportive Exit Strategy
If fear feels overwhelming, it’s okay to step away. Prepare phrases like, "I need a moment," or "I’ll join back in a second," so you feel in control of when and how you engage in social settings.
7. Celebrate Small Wins
Every conversation—no matter how small—is progress. Acknowledge your effort, even if you stuttered. Over time, these moments build confidence and lessen the fear.
Would you like specific strategies for things like group conversations, meeting new people, or speaking on the phone?
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