why do I get nervous when I talk

Why Do I Get Nervous When I Talk?

Ever find yourself chatting away with your close friend, telling her how great you’re doing on a work project? And she says, “Wow, you’re a genius!” Then the next day, your boss pokes her head into your office and asks how you’re doing on that very same project? Does it come out as smooth & confident? Afterward, you think to yourself, “Why do I get nervous when I talk to my boss?”

How about when you’re on a first date or meeting new people? Does small talk make you nervous? Getting in front of an audience or even at a meeting?

The great news is that it’s not your fault. You are absolutely not to blame. Why we get nervous when we talk has to do with education & evolution. (The other great news is that you’re not alone. Anyone who has never felt nervous when they speak is probably a psychopath.)

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why do I get nervous when I talk


Why Do I Get Nervous When I Talk? It’s Education

You went to school, and you focused on academia. You learned science, math, history, geography, maybe even music, but no communication skills! Show & tell began and ended in kindergarten. Did you learn how to introduce yourself in 3rd grade? Was it focused on? Did someone teach you how to make small talk? Did anyone prepare you for speaking in groups?

No! You’re just expected to do it. Which only causes us to feel worse about ourselves and perpetuates our nervousness when we talk!

The one thing expected of us is public speaking. Once every couple of years, we are supposed to give an oral report in front of the class. How harrowing is that situation? How many of you dreaded that?! I know I did! We are literally taught in school to be petrified of public speaking! We are trained to be nervous when we talk!

I remember an oral report I did in 4th grade where after months of practicing, I get up there and completely draw a blank! I also remember a very embarrassing incident in Public Speaking class in undergrad that I’ll tell you if you ask.

So guess what? Before I did the exercises below myself, I would be nervous when I spoke also.


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Why do I Get Nervous When I Talk? It’s Evolution

What happens to your body when you’re nervous? Do your knees & hands shake? Are you actually breathing? Do you sweat? How about walking away from the speech, not remembering what you said, but then everyone said you did a great job, so it must be OK?

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Shaking hands & knees, heart beating rapidly, not breathing, and drawing a blank are all normal reactions to stress.

For 2+ million years, we’ve been going into fight or flight, causing us to survive. When we face a group of strangers, our primitive brain shuts down our modern prefrontal cortex and gives us 2 choices. Of which we take one and do it fast.

Today our bodies do the same thing. Only now we can’t do one of those two options that are provided for us by our primitive brains. We must stay precisely where we are, and we can’t fight. That’s when our bodies react in fear.

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Why Do I Get Nervous When I Talk?

It gets worse, folks, I’m sorry to report. Now, you have all of these negative speaking experiences resulting from you not knowing how to communicate, even though you were supposed to be born with fantastic communication skills. Now you can add the additional fear of knowing how bad it’s going to turn out. This further compounds your nervousness!


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No One Was Born an Amazing Communicator

No one. Not nobody. Everyone you know who’s an incredible communicator has worked on it. Anyone who you know who’s an impressive public speaker has worked on their presentation skills. They most likely still have a coach helping them. But they may not be the best at interpersonal communication. They may get more nervous when speaking to someone whom they’ve just met.

Some people are great at making small talk or introductions. They’ve worked on & practiced those skills. On the other hand, most folks don’t like introducing themselves because they never know what to say!

People who are great communicators have made it a priority to develop their communication skills.

To top it off, there’s nothing else in the world we were born knowing how to do impeccably. Not one thing! We take golf lessons, tennis lessons, music lessons. The list goes on. There  is no reason we should still ask ourselves, Why do I get nervous when I talk? We must start by asking ourselves how to change our nervousness into power.

You know how your teachers taught you to be petrified of speaking by not teaching you how to do it but expecting it from you anyway? Here’s the excellent news: you can stop being nervous when you talk. Here’s how:

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how to be calm when you talk.


How to Be Calm When You Talk

Here are the steps to stop being nervous when you talk:

1.  Awareness

Like any time you want to make a change, you need first to become aware of the specific problems. In the case of nervousness, it’s the tension in your body. We, humans, carry around tension that we don’t even know about until we become injured.

When I started my business 22 years ago, I was working super long days. On Fridays, I would come home unable to move my head to the left. My shoulder muscle was so tight. Why did I not know I had tension on Wednesday or Thursday?!

Try this: drop your chin down to your chest, let it hang there, and roll your shoulders back in circles. Do you hear clicks and feel the tension in your shoulders?

2.  Find Your Relaxed Place

Bring your shoulders up to your ears and tighten all the surrounding muscles. Hold it for 20 seconds and let go. Do your shoulders feel more relaxed? Do that with the muscles of your face and your mouth, too.

This will help you be more relaxed and help you become aware of the tension that you didn’t know existed.

3.  Focus on 1 Nerve-Wracking Situation at a Time

Take note of the communicative situations you’re most concerned about & focus on only 1 at a time. Start with the easiest ones first. Do you need to speak in meetings, but your message gets jumbled? Are you going on job interviews? First dates? Stack your situations in order from easy to challenging & start with the easy ones first. 🙂

4.  Open Up Your Body

When you are communicating with people, make sure your body is open. Don’t cross your arms & legs. You can even open your arms when you’re greeting people or speaking. It gives you control over yourself, your speech & other people.


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Why Do I Get Nervous When I Talk?

Try this for a week or two & let me know how you feel. Or just come to me & I’ll have you relaxed when you speak in a few short sessions. You’ll never again get nervous when you talk.

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Our School System

I’d love for you to go crazy making changes in our school system. If you have kids in school, make demands that the teacher helps the children design their presentations and practice them in a systematic, comfortable way. Not just assign an oral report! You are supposed to teach kids! That’s actually your job! So help them stand up and talk. Go little by little.

Teachers! Have your students practice introducing themselves to each other. Make it part of the curriculum. Practice making small talk. Also, learn some relaxation exercises and do them daily with the kids. Do the ones I mention above.

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When your kids are preparing their speeches, have them practice a couple of lines standing at their desks with their arms up or while doing the floss dance. 🙂

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Are You Nervous When You Talk?

In what situations? I really want to hear your stories. Do you have any stories where you were nervous to talk? Maybe on a first date or talking to your team? How do you feel about your speaking training in our educational system? Is your employer making your training & development a priority?

Please comment below. And be sure to share these articles because everybody & their mother can benefit from having improved communication skills. 😀

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5 thoughts on “Why Do I Get Nervous When I Talk?”

  1. Pingback: No One Was Born a Perfect Communicator – Convey

  2. Why do I get nervous when I talk? Gosh, I have asked myself this very question so many times over the years. It’s so relieving to learn that the nervousness is not my fault. Very informative article!

  3. It’s so funny because I thought I was the only one who got nervous when I speak in front of a group. But I recently told some colleagues that I was nervous and they shared the same thing to me! I was surprised!

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