Ep. 307 Overcoming Fear of Public Speaking with Dr. Alexander McWilliam

Public speaking is more common than you think

Public speaking isn’t just about standing on a stage or giving a formal presentation. It shows up all the time in real life—sharing an idea in a meeting, advocating for yourself at the doctor’s office, or starting a hard conversation with someone you care about.

In this episode of the To Your Health podcast, I talk with Dr. Alexander McWilliam, a trained actor and PhD researcher who studies public speaking anxiety. He breaks down the science behind those nervous reactions, what’s happening in our bodies and minds, and how to build confidence—even if you don’t consider yourself a “public speaker.”

Why your brain sees speaking as a threat

Dr. McWilliam explains that public speaking often triggers our body’s stress response because our brain perceives it as a social risk. That can lead to symptoms like a racing heart, tight chest, dry mouth, or total brain fog—even in situations that aren’t objectively dangerous.

He clarifies the difference between fear (a response to something immediate and specific) and anxiety (anticipation of something that might go wrong). Speaking anxiety usually falls in the latter category, and understanding that is a big part of learning how to work through it.

Reframing nerves as energy—not a red flag

One of the most powerful ideas from this episode is the reframe that nerves aren’t the problem—they’re energy.

Instead of aiming to eliminate nervousness, Dr. McWilliam talks about finding your “optimal zone”—that sweet spot where you have enough energy to focus and perform, but not so much that it overwhelms you.

• Too little energy can make you seem flat or disengaged.

• Too much can cause panic or total shutdown.

• But just enough? That’s where real presence and clarity come from.

Confidence is built through reps—not talent

Many people assume that confident speakers are just naturally gifted. But Dr. McWilliam emphasizes that speaking is a skill—and like any skill, it gets better with intentional practice.

Instead of “exposure therapy” (forcing yourself into high-anxiety situations), he recommends something more effective: opportunity training.

This means giving yourself chances to speak in slightly challenging but manageable settings, where you can practice adjusting:

• Audience size

• Topic complexity

• Emotional vulnerability

• Duration of your message

Each rep helps you learn how to stay grounded and regulate your nervous system more effectively.

Real-life situations where this matters

Even if you never plan to speak on a stage, this conversation is highly relevant.

Dr. McWilliam and I talked about how speaking anxiety shows up in:

• Work meetings and job interviews

• Medical appointments and care advocacy

• Parent-teacher conferences

• Emotional or high-stakes personal conversations

These are the moments that shape our careers, relationships, and quality of life—and learning how to navigate them with more clarity and confidence is a game-changer.

What to do the next time you get nervous

If you feel your body starting to react when it’s your turn to speak, try this:

1. Breathe into your lower belly. It sends a calming signal to your brain.

2. Focus on one idea. You don’t need to say everything—just something.

3. Remind yourself: “This matters to me.” That nervous energy is a sign you care.

Confidence isn’t the absence of nerves. It’s your ability to show up and use that energy well.