Your heart pounds. The words disappear. The room feels bigger and quieter than ever.
Sound familiar? You’re not alone. Many professionals—whether seasoned speakers or first-timers—experience this fear. The good news? Freezing up isn’t the end of your presentation. With the right strategies, you can recover gracefully and regain control.
Let’s unpack why this happens and what you can do to keep your cool under pressure.
One of my clients, a city administrator tasked with presenting critical updates to panels of stakeholders, faced this fear head-on. Each time she approached the podium, her hands would shake so badly the microphone would rattle, making her words impossible to deliver. The anticipation of judgment from a room of decision-makers froze her in place. Despite knowing her material inside out, the fear was paralyzing.
Together, we worked to uncover the underlying cause of her anxiety. Through coaching, we discovered that her fear wasn’t about the audience itself but stemmed from an old belief that her voice didn’t carry authority. We reframed her mindset, shifted the focus away from perfectionism, and armed her with tools like grounding techniques and reset phrases.
The transformation was incredible. With practice and persistence, she not only delivered her presentation with poise but also received positive feedback from the panel—a stark contrast to her initial experiences. Now, she approaches speaking engagements with confidence, knowing she has the strategies to succeed no matter what.
This client’s journey is a powerful reminder: freezing up doesn’t define your ability to speak—it’s an opportunity to grow.
Freezing up is often a response to stress. When you step in front of an audience, your body can activate the “fight-or-flight” response, flooding you with adrenaline. This can cloud your thinking, making it harder to recall your words.
Other contributors to freezing include:
The result? Your brain feels overloaded, and your words vanish.
Want to learn how to tackle all 7 faces of public speaking fear? Explore the complete guide here: How to Get Over the Fear of Public Speaking: Conquer the 7 Faces.
Take a moment to calm your nerves before stepping in front of your audience. Use grounding techniques like deep breathing:
This simple exercise reduces stress and gives you a sense of control.
Prepare a neutral, go-to phrase to use if you blank out. For example:
“Let me take a moment to gather my thoughts.”
This gives you time to regroup without drawing attention to the pause.
Instead of memorizing your speech word-for-word, focus on your main ideas or “anchors.” These serve as guideposts that help you navigate your talk. For example:
If you lose your place, you can always return to the next anchor.
Rehearse as if it’s the real thing. Stand up, use a timer, and practice in front of a friend or record yourself. The more you simulate the pressure of a live presentation, the less intimidating it will feel on the actual day.
Slides, cue cards, or a printed outline can act as safety nets, giving you quick prompts to stay on track. Just be sure your notes are simple—bullet points or keywords work best.
Take a deep breath, smile, and glance at your notes or slides. A moment of silence can feel longer to you than to your audience—it often comes across as a thoughtful pause.
If you’re struggling to find your place, acknowledge it with humor or honesty:
“It seems I’ve lost my place—let’s pick up here.”
This shows authenticity and keeps your audience on your side.
Shift your attention to what’s next rather than dwelling on the stumble. Audiences are forgiving and will remember how you recover more than the moment itself.
Freezing up doesn’t define you as a speaker—how you respond does. Even the most seasoned presenters have blanked out at some point. The difference? They’ve learned to pause, reset, and move forward.
Your audience wants you to succeed. They’re not keeping score of your mistakes—they’re listening for your insights and value.
Freezing up is a moment—not a failure. With preparation, grounding techniques, and the ability to pause and reset, you can navigate even the most stressful scenarios with confidence.
Remember, public speaking is a skill that grows with every opportunity. Each experience builds your ability to face challenges, recover with grace, and connect with your audience.
Want to learn how to tackle all 7 faces of public speaking fear? Explore the complete guide here: How to Get Over the Fear of Public Speaking: Conquer the 7 Faces.
Or, let’s work together to build your confidence and speaking presence through personalized coaching.