Beyond the Fear: Overcome Public Speaking Anxiety in 6 Weeks

Welcome to Week 1: Understanding Your Fear.

In this short intro, I’ll outline what we’ll be exploring in this module and why it matters. We’re starting by looking beneath the surface, not just at the symptoms of public speaking anxiety, but at what’s really driving it.
This is where we begin to take the fear seriously, without letting it control us.

By the end of this module, you’ll start to see your fear with more clarity and less shame.

In this video, we’ll walk through the agenda for week 1 so you know exactly what we’re covering.
You’ll get a quick overview of each lesson, from identifying how fear shows up in your body to understanding where it might come from and why it’s not a personal flaw.

This sets the stage for the work ahead and gives you a clear sense of direction for the week.

In this lesson, we’ll define what public speaking anxiety actually is and why it’s so common, even among high-achievers.
We’ll break down how it affects your thoughts, emotions, and body, and why it’s not a sign that anything’s “wrong” with you. This is about understanding the fear, not judging it so you can begin to respond to it in a healthier way.

You’ll leave with a clearer understanding of what’s happening inside when fear kicks in and why you’re not alone in it.

In this video, we’ll dig into the psychology of public speaking anxiety. What’s happening in your brain and nervous system when fear takes over.
You’ll learn how the fear response is wired for survival, why public speaking feels like a threat, and how past experiences can shape our reactions today.

Understanding the ‘why’ behind the fear helps you take it less personally and gives you back a sense of control.

You’re not the only one who feels this way, and in this video, I’ll show you just how common public speaking anxiety really is.
We’ll look at well-known public figures who’ve struggled with the same fears, despite being confident, successful, and widely admired.

This isn’t about comparison, it’s about reassurance.
Anxiety doesn’t mean you’re not capable. It means you’re human.

In this lesson, we’ll explore how anxiety turns our attention inward and why that can make speaking feel even harder.
You’ll learn how self-conscious thinking (like “What if I mess up?” or “Everyone’s judging me”) fuels fear and creates a loop that’s hard to break.

We’ll also begin to shift that focus outward towards connection, not performance.

This small shift can make a big difference in how you feel.

In this video, we’ll talk about the “spotlight effect”. The psychological bias that makes us feel like all eyes (and judgment) are on us.
We’ll explore why this happens, how it amplifies anxiety, and what the research says about how much people are actually paying attention (spoiler: it’s less than you think).

Understanding this can ease the pressure and help you speak with more freedom.

In this lesson, we’ll break down the physical symptoms of public speaking anxiety, from shaky hands and racing hearts to dry mouths and frozen brains.
You’ll learn why your body reacts this way, what’s happening in your nervous system, and how to start working with it instead of fighting against it.

These sensations might feel alarming but they’re completely normal. And more manageable than you think.

In this video, we’ll look at the fear-avoidance cycle a common pattern where fear leads us to avoid speaking, which only strengthens the anxiety over time.
You’ll learn how this cycle forms, why it’s so hard to break, and how small, safe actions can begin to reverse it.

This is about reclaiming your voice, one step at a time.

This lesson explores the neuroscience of the amygdala hijack and build upon what we learnt in the last lesson about fear avoidance.

This is the brain’s rapid emotional response that bypasses rational thinking. We’ll look at how this survival mechanism evolved, why it can trigger disproportionate reactions in modern life, and its role in anxiety. You’ll also learn evidence-based strategies for recognising and managing an amygdala hijack, so you can respond with greater calm, clarity, and control.

To wrap up week 1, I’ll guide you through a simple reflective homework task to help you deepen what you’ve learned.
You’ll explore your personal experience with fear, identify where it shows up, and begin to notice your own patterns so that this training becomes really personal to you.

This reflection will give you valuable insight as we move into the next phase of building your confidence.

Welcome to Week 2 — Building Confidence.
Now that you understand your fear, it’s time to start building the tools to move through it. In this module, we’ll shift the focus from fear to confidence, what it really means, how to grow it, and how to feel more in control when you speak.

You don’t have to wait until you feel confident to take action. We’ll explore how confidence is built through small, steady steps and how to start taking them now.

In this video, I’ll walk you through what we’ll cover in week 2: Building Confidence.
You’ll get a clear overview of the key topics, including how confidence really works, practical mindset shifts, and the daily habits that support calm, grounded speaking.

Think of this as your roadmap for the next stage in your journey.

In this lesson, we’ll unpack what confidence actually is, and what it isn’t.
We’ll challenge some common myths (like the idea that confident people are fearless), and explore how true confidence is built through action, not perfection.

You’ll learn the difference between performing confidence and feeling confidence — and why that matters for anxious speakers.

This lesson walks you through practical tools to challenge self-doubt, shift limiting beliefs, and start showing yourself the same compassion you'd offer a friend.

Discover the difference between a fixed mindset and a growth mindset, and how adopting the latter helps you build confidence through learning and effort.

A quick collection of powerful mindset shifts and reminders to help reframe fear, build confidence, and approach speaking with a calmer head.

Visualisation isn’t just life coachey nonsense (I'm promise)— it activates the same brain pathways as real experience. Learn how to use it to build confidence and prepare mentally for speaking.

This video introduces your next task: a short daily visualisation practice to build calm and confidence ahead of future speaking opportunities.

Welcome to week 3 — Preparation & Behavioural Tips.
Now that you’ve started building confidence, we’re going to focus on what you do before and during a speaking moment to support your nerves.

This module is all about practical tools: how to prepare effectively, how to calm your body, and how to bring your confident self into the room even when you’re feeling anxious.

In this video, I’ll walk you through the key topics we’ll cover in week 3: Preparation & Behavioural Tips.
We’ll look at pre-speaking rituals, body language, calming techniques, and how to stay present under pressure.

This is where we shift from theory to practice and start stacking small wins.

In this lesson, we’ll explore how solid preparation can reduce anxiety and boost confidence.
You’ll learn how to prepare in a way that supports you and not 'perfection'. From understanding your material to setting the right expectations, we’ll cover realistic strategies that help you feel ready without overloading your brain.

Good preparation isn’t about memorising the content, it’s about doing enough for you to feel ready.

Rehearsal doesn’t mean performing like an actor, it means practising like a real person.
In this lesson, you’ll learn how to rehearse in a way that supports your natural style, helps reduce nerves, and builds familiarity with your material.

We’ll cover smart, simple rehearsal techniques that actually stick, even if you’re short on time.

In this lesson, we’ll focus on how your body and behaviour can help regulate your anxiety in the moment.
You’ll learn practical tips on posture, movement, gestures, and vocal tone. Small changes that make a big impact on how confident and calm you feel (and appear).

These tools are simple, doable, and designed for real-life speaking situations (regardless of how big or small the group is).

This video guides you through your next task: rehearse your opening 10 times, and gather simple feedback from someone you trust.

Welcome to week 4 — Strategies for Managing Anxiety.
In this module, we focus on calming the body and managing anxious thoughts in the lead-up to and during your talk.

You’ll learn research-backed techniques to steady your nervous system, shift your mindset, and break the cycle of panic. This is about working with your anxiety, not trying to eliminate it completely.

In this video, I’ll give you an overview of what’s ahead in week 4: Strategies for Managing Anxiety.
We’ll explore tools like breathing techniques, grounding, visualisation, and cognitive strategies to help you respond more calmly when anxiety shows up.

This module is practical, focused, and designed to help you feel more in control, even when your nerves are loud.

In this lesson, we’ll cover calming rituals and relaxation techniques that help regulate your nervous system before you speak.
You’ll learn how to build a simple pre-talk routine that reduces stress and signals safety to your brain, from breathing exercises to grounding movements.

These are tools you can rely on when anxiety peaks. They're subtle, science-backed, and easy to use anywhere.

This lesson focuses on what to do when anxiety hits during your talk.
You’ll learn simple, effective techniques to ground yourself, slow racing thoughts, and stay present, even when your body is panicking.

These tools are about managing, not masking, helping you move through the moment with more calm and clarity.

This lesson examines acceptance as a core psychological construct, drawing on frameworks from cognitive-behavioural therapy (CBT), and Acceptance and Commitment Therapy (ACT).

We will explore how acceptance differs from resignation, and how it functions as an active process of acknowledging internal experiences without avoidance or suppression. Emphasis will be placed on the empirical evidence linking acceptance with reduced psychological distress, improved emotional regulation, and greater psychological flexibility.

In this video, I’ll walk you through your homework for week 4.
You’ll be encouraged to test out a few of the calming strategies we’ve covered, from breathing and grounding to creating your own pre-talk ritual.

The aim is to experiment, reflect, and begin building habits that support you when nerves strike. More than that, these are designed to be specific to you.

Welcome to week 5 — Building Long-Term Success.
In this module, we focus on helping your progress stick. You’ll learn how to keep growing your confidence, track your progress, and navigate future speaking challenges without falling back into old habits.

This is about creating momentum so speaking anxiety doesn’t get to call the shots anymore.

In this video, I’ll walk you through what to expect in week 5.
We’ll cover reflection gradual exposure, regular practice and how to seek opportunities to speak.

This  module helps you cement your progress, so you’re not just feeling better now, but equipped for whatever comes next.

In this lesson, we’ll explore one of the most powerful tools for lasting change: gradual exposure.
You’ll learn how to face your fear in small, manageable steps, building real confidence through action, not avoidance.

This approach helps retrain your brain over time, so speaking feels less threatening and more doable.

In this lesson, we’ll talk about the importance of consistent practice.
You’ll learn why repetition is key to rewiring your response to public speaking and how small, regular speaking moments can build your confidence over time.

It’s not about being perfect, it’s about keeping the momentum going.

In this lesson, we’ll look at how to actively seek out opportunities to grow.
You’ll learn how to spot safe, low-pressure situations to practise speaking and how saying “yes” more often can build real confidence over time.

This is about creating progress, not waiting for it.

In this lesson, we introduce the CALM™ framework, a structured approach designed to pull all of the theory together.

You’ll learn how each element of CALM™ provides a practical step for managing anxiety.

This  homework session is all about reflection, celebration and momentum.
You’ll take time to review your journey and identify where your 'wins' were and take a moment to celebrate those.

You’ve done the work, now let’s lock it in and keep going.

This module is all about consolidation. We’ll pause to reflect on your progress, identify what’s worked for you, and map out how to keep moving forward.

It’s not just about overcoming one fear, it’s about setting yourself up to handle future speaking moments with more confidence, clarity, and self-trust.

In this final module, we’ll pause to reflect and look ahead.
I’ll walk you through what’s coming up: reflection prompts, identifying your progress, and practical ideas for keeping your growth going long after the course ends.

This is your chance to take stock and set the tone for what’s next.

In this lesson, you’ll create a personalised action plan to keep moving forward.
We’ll tie everything together, your insights, your progress, and your goals so you walk away with a clear, realistic next step.

As we wrap up the course, I’ll guide you through your final steps.
You’ll get encouragement to stay consistent and make a solid plan to ensure that your learning continues after the course.

This isn’t the end — it’s your launch pad. Thank you for letting me be a part of your public speaking journey, it's such an honour.