How Can You Manage Fear of Judgment When Speaking in Front of Others?

I recently gave a keynote presentation to 300 student athletes at Carroll University on how to use coping strategies to manage mental health. Standing in the center of a large stage, it felt pretty intense to have 300 pairs of eyes on me and only me. So, why does public speaking feel so vulnerable? 

Public speaking can lead to a fear of judgment–the anxiety that others will criticize, dismiss, or mock what we say. 

Fear of judgment is a universal experience, affecting not just athletes and performers but also executives, students, and everyday professionals. Often, this fear is amplified for individuals from marginalized backgrounds who may face additional scrutiny or biases. 

Overcoming the fear of judgment involves shifting your mindset, building skills, and embracing discomfort as a part of growth. 

Understanding the Fear of Judgment

The fear of judgment is a common experience of feeling anxious in anticipation of negative evaluation from others. 

Our brains may have developed this fear as an evolutionary survival mechanism; humans are wired to seek social acceptance, and it can be scary to do something that negatively impacts being accepted by others. 

Several thoughts can fuel the fear of judgment, such as, 

• “What if I make a mistake?”

• “What if people think I’m not qualified?”

• “What if I look nervous and they judge me for it?”

Leading up to my talk at Carroll University, I thought, “What if the student athletes don’t gain anything from my presentation?”, a variation of the thoughts above. 

Fear of judgment, especially in public speaking, can be linked to perfectionism, past criticism, or cultural expectations. High achievers and perfectionists often tie their self-worth to their performance, meaning the fear of judgment becomes “I am not worthy” rather than “People did not like what I did.” Furthermore, being in an underrepresented group can increase the fear of judgment due to added pressure to “prove” knowledge, belonging, or ability. 

Since this fear of judgment is deeply ingrained, how can we manage and reduce its power? 

Reframing Judgment: Shifting Your Perspective

Recognizing Cognitive Distortions

Cognitive distortions are unhelpful patterns of thinking. 

One cognitive distortion is the “mind-reading” fallacy. Mind-reading occurs when we assume others are thinking negatively about us when, in reality, they’re likely focused on themselves. 

For example, we may think that everyone is noticing our hands shaking. Still, our audience members may not see it because they are focused on how the content applies to their lives or how hungry they are (to name two out of 1,000,000+ potential things people could be thinking about!). 

Another cognitive distortion is “catastrophizing,” or thinking of the worst-case scenario. An example may be that if people notice you shaking, they will automatically decide you do not know what you are talking about and will “zone out” for the rest of your presentation. 

Keep in mind that most mistakes are minor and largely forgettable by audience members!

Reframing Mistakes as Connection Points

Surprisingly (especially for perfectionists!), people relate more to authenticity than perfection. Giving a “perfect” speech can come off as robotic and insincere. 

If you make a mistake, consider how this can increase connection with your audience.

For example, a speaker who stumbles but laughs it off seems more relatable to the audience. 

Audience as Allies, Not Critics

Although it can seem like audiences are “mean,” in fact, most people want you to succeed. Audiences are not waiting to tear you down!

Benevolent spectators are evident in sports when fans cheer a competitor’s comeback rather than their failure. 

My sport of figure skating is a great example. I recently watched the World Championships, and one skater had a tough performance. After several falls on jumps in their program, they fell again. The audience clapped as the skater got up to show encouragement. And when the skater landed their next jump, the audience cheered even louder!

Keep in Mind Privilege, Bias, and Judgment

While sometimes our fear of judgment is not always rational, it’s essential to remember that speakers from marginalized groups may face real biases. 

To work through these difficulties, you can find supportive communities, challenge internalized stereotypes, and advocate for diverse voices. 

Now that we understand our thinking patterns and some alternative ways to understand our fear of judgment, let’s discuss actionable strategies to build confidence. 

Strategies to Reduce Fear of Judgment in Public Speaking

Exposure: Start Small

To reduce your fear of judgment in public speaking, start small and gradually work up to higher-stakes situations. Speaking in low-stakes environments first will build your “endurance” to tolerate your fear. 

Speaking to a group of 300 student-athletes at Carroll University (while still definitely nerve-wracking!) was easier for me because I have years of experience teaching students in groups of as few as 10 people, all the way to 50 people. I’ve also done presentations for various groups of up to 150 people. Starting small definitely made it easier for me to speak to 300!

Mindfulness and Presence

When we worry about how others view us, we are not present with our environment because we are stuck in our heads, focusing on our worries. We can stay present to combat this (and thus, reduce the fearful thoughts). 

Some easy ways to do this are to focus on your breathing (like using the box breathing strategy–breathe in for four counts, hold for four, breathe out for four, hold for four and repeat) and grounding through the five senses (naming things you see, feel, hear, smell, and taste). 

Preparation, but Not Perfectionism

Of course, it is necessary to prepare, but confidence comes from knowing your material, not memorizing every word. In fact, memorizing every word may increase your fear of judgment because you will know when you “mess up” and may assume the audience knows this too (even though the viewers don’t know the script you are following!). 

For example, in athletics, a coach prepares athletes for different game scenarios but does not script every play. Likewise, preparing but not scripting is helpful for giving a speech. 

Seek Constructive Feedback, Not Just Praise

When practicing your speech and after giving it to the audience, choose trusted individuals who provide helpful insights, not just validation (although the compliments are certainly beneficial and needed!). 

Before my speech, I did a practice run-through with my husband, who shared several things I did well, but also things I could improve on. This “dress rehearsal” helped me perform stronger on the presentation day. Additionally, I had several doctoral-level students interested in sport psychology join me at my speech, and I asked them afterwards for constructive feedback. 

Normalize and Celebrate Growth

Because confidence builds through repeated exposure (and fear also decreases with exposure!), it can be helpful to track progress over time. Sometimes it can be easy not to realize when you feel less anxious about something because the change can be subtle. But try to either track your levels of anxiety (e.g., rating it out of 10 before each speech) or take a moment to check in with your body before every speech. 

Overcoming Social and Cultural Barriers to Confidence

Imposter Syndrome 

Imposter syndrome is the experience of believing you are not as competent as others perceive you to be, even when there is clear evidence that you are capable. 

Imposter syndrome is often stronger in women, people of color, and other marginalized groups because of systemic barriers (e.g., stereotypes and biases). 

To combat imposter syndrome, recognize your accomplishments, challenge internalized doubts, and find mentors who validate your experiences. 

Being Authentic in Different Spaces

Cultural expectations around communication styles differ. 

For example, I attended a talent show hosted by a Black sorority and fraternity in college. In this setting, it was expected to be interactive as an audience member, such as encouraging the performer, exclaiming when something spoke to you, and celebrating with loud applause after each act. In high school, I went to a talent show hosted by my predominantly White high school. The audience was expected to listen to each performance quietly and politely clap afterward in this setting. 

Because communication styles can differ between cultures, it can be challenging to be authentic in a space that is dominated by a culture that is different than yours. However, as a public speaker (of course, as long as it feels safe to do so), showing up authentically can help you build a connection with the audience, so feel free to communicate in a way that feels best to you. 

Conclusion: Turning Fear into Confidence

As described throughout this post, confidence with public speaking is not about eliminating fear but learning to move forward despite it. 

Remember that the fear of judgment when public speaking is normal (many people struggle with it, including myself!), but it doesn’t have to control you or keep you from making your voice heard. 

Getting used to public speaking is a necessary part of gaining confidence, so try to take a small step forward today–whether speaking up in a meeting, sharing an idea, or practicing in front of a mirror.

Your confidence will grow as you take action, so be kind to yourself and go into each speaking opportunity with an open mindset. 

You’ve got this!

If you're ready to stop letting the fear of judgment hold you back—whether it’s on the field, on the stage, or in everyday life—our sports psychology team is here to help you build confidence, speak with authenticity, and own your voice. Let’s take that next step together.

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