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| Meta Title | Communication Anxiety: How to Overcome It |
| Meta Description | A discussion with Sydney Parriott examines what we don't know, what would help us and how quickly we can become more confident and successful communicators |
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| Boilerpipe Text | Sydney Parriott is the owner at Speak Like a Professional
Communication anxiety affects people, some in a profound manner. To the contrary of an assumed conclusion, communicating doesn’t have to be as painful as it appears and has been previously experienced.
First, the numbers, per a Google search:
Surveys suggest that 75% to 85% of people experience
some level of nerves
when speaking in public, with some experts considering it a universal human condition.
While many experience mild to moderate nerves, roughly 10% to 20% of the population may suffer from
severe communication apprehension
.
Getting to the root of the reason can be helpful.
“Communication is one of the earliest skills we learn, but
it’s also the quickest way we’re judged
,” explains Sydney Parriott, a speech-language pathologist and the owner at Speak Like a Professional.
“Our brains treat social evaluation as a life-or-death threat,” she adds.
Judgment may regularly
feel
like it’s lurking.
“In an interview,
you’re not only answering a question
, you’re signaling competence and credibility,” Parriott says. “
That’s why your body can react as if
the stakes are do-or-die. Physiologically, attention wanes, memory plummets and your mind goes as blank as ‘Robert’ from HR’s face listening to your 5-year plan.”
The mind is communicating to the body and it may not always be an accurate signal being received, yet the body reacts or overreacts to it as if it is factual.
“What many people don’t realize is that communication anxiety
often isn’t about
the words themselves, it’s about identity threat,” Parriott says. “This fear is that our peers
will make the determination that
we’re unworthy to trust.”
She speaks to the beginning of the remedy.
“Naming
that hidden threat
is the
first step
to bringing your nervous system into the light,” Parriott says.
Education and becoming better informed can help someone feel improvement is possible so that less tension and minimal anxiety become the norm, as could confidence and effectiveness.
“Confidence isn’t a personality trait, it’s a predictable outcome of feeling prepared,” Parriott says. “The most reliable approach is a three-part system: regulate the body, unearth your subconscious scripts, then train the skill.”
She knows what isn’t helpful.
“When sleep, hydration, nutrition and baseline stress are poorly managed, your brain
has less capacity
for thinking in real time. Thus, our
anxiety’s narrative
becomes deafening,” Parriott explains.
There is a recommended plan of approach.
“A routine, prior (to communicating), can fuel your communication battery for a high-stakes situation,” Parriott says.
“Breathing deeply, moving intentionally for adrenaline release — shaking out the limbs, a few quick jumping jacks — and-or reciting an internal mantra, are all
small habits that can make a large difference
,” she adds.
When the overwhelm is stronger or extreme, she proposes a strategy for it.
“For those with persistent or more crippling social anxiety, therapy can be a game changer
because it
surfaces the hidden narratives
that spike our fear under evaluation,” Parriott explains.
“This might include schemas such as perfectionism, rejection sensitivity or tendency for catastrophic thinking.”
As with any pursuit of competence, work has to be invested for the desired outcome.
“It’s critical to build skills through repetition-based practice,” Parriott says. “Strategies and frameworks only help if you can retrieve them under pressure.”
Kobe Bryant accepts the icon award at the ESPY Awards at the Microsoft Theater on July 13, 2016, in Los Angeles.Chris Pizzello/Invision/AP
She provides an example of a commitment to growth and excellence.
“Think of (the late, Hall of Fame basketball legend) Kobe Bryant.,” Parriot points toward. He “began playing basketball at age 3. However, he was
revered for his absurd approach to training
during his professional years.
“His relentless repetition of foundational skills created a degree of muscle memory that could be co
nsistently executed, even under scrutiny
.”
Keeping that in mind, she advises those who want or need to overcome their communication anxiety to “start by practicing at length in emotionally-safe settings.”
If one is willing, she takes it further.
“Record yourself. Get objective feedback. Then, gradually raise the stakes until ‘clear and steady’ becomes your default,” Parriott says.
People are impatient and desire — and sometimes, insist — on quick, noticeable progress and competency, if not mastery in important endeavors. That would include those longing to rid themselves of anxiety during communication.
“For mild-to-moderate anxiety, many people notice measurable improvements within 6-to-12
weeks
of structured practice,” Parriott says. “I often hear reports of clearer answers, steadier delivery and less post-conversation rumination.”
For more challenging goals, the time period is likely longer.
“For a bigger shift, such as performing at the level of CEO or professional public speaker, 6-to-12
months
is a more realistic trajectory,” she projects.
“You will likely encounter a longer journey
if deeper anxiety patterns are involved
.”
She provides some final recommendations
“The key is generalization,” Parriott advises, “practicing across conditions,
not just comfortable ones
and persisting
, even after cringe-worthy moments
.
“For the skills to appear across settings, try both short answers and longer narratives, one-on-one and group settings, familiar and intimidating audiences, well-rested and barely functioning.”
There is invaluable benefit to doing this, rooted in science.
“Variety teaches your nervous system, ‘
I can handle this
,’” she says, “and that’s where durable confidence is built.”
Share
Communication Intelligence, a magazine on another platform from 2021-24 and a newsletter on Substack, from 2023- present, is a publication of interviews turned into current event analysis, examinations of important quotes from leaders, features, reports — and a collection of contributed Insights & Advisory.
There is additionally a LinkedIn company page for the newsletter
. |
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# Communication Anxiety: How to Overcome It
### A discussion with Sydney Parriott examines what we don't know, what would help us and how quickly we can become more confident and successful communicators
Mar 01, 2026
1
1
Share
[](https://substackcdn.com/image/fetch/$s_!4G7o!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Ff0bf18bb-d764-400a-b778-fb4e56827b7d_2500x1947.png)
Sydney Parriott is the owner at Speak Like a Professional
Communication anxiety affects people, some in a profound manner. To the contrary of an assumed conclusion, communicating doesn’t have to be as painful as it appears and has been previously experienced.
First, the numbers, per a Google search:
- Surveys suggest that 75% to 85% of people experience *some level of nerves* when speaking in public, with some experts considering it a universal human condition.
- While many experience mild to moderate nerves, roughly 10% to 20% of the population may suffer from *severe communication apprehension*.
Getting to the root of the reason can be helpful.
“Communication is one of the earliest skills we learn, but **it’s also the quickest way we’re judged**,” explains Sydney Parriott, a speech-language pathologist and the owner at Speak Like a Professional.
“Our brains treat social evaluation as a life-or-death threat,” she adds.
[](https://substackcdn.com/image/fetch/$s_!7wOM!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F757ab0ab-3914-44a0-a985-8c3a2b34a457_2500x500.png)
Judgment may regularly *feel* like it’s lurking.
“In an interview, *you’re not only answering a question*, you’re signaling competence and credibility,” Parriott says. “*That’s why your body can react as if* the stakes are do-or-die. Physiologically, attention wanes, memory plummets and your mind goes as blank as ‘Robert’ from HR’s face listening to your 5-year plan.”
The mind is communicating to the body and it may not always be an accurate signal being received, yet the body reacts or overreacts to it as if it is factual.
“What many people don’t realize is that communication anxiety *often isn’t about* the words themselves, it’s about identity threat,” Parriott says. “This fear is that our peers *will make the determination that* we’re unworthy to trust.”
She speaks to the beginning of the remedy.
“Naming *that hidden threat* is the *first step* to bringing your nervous system into the light,” Parriott says.
[](https://substackcdn.com/image/fetch/$s_!hwYC!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F13a55192-24cf-4ce4-bde9-b6b6d4df13b0_2500x500.png)
Education and becoming better informed can help someone feel improvement is possible so that less tension and minimal anxiety become the norm, as could confidence and effectiveness.
“Confidence isn’t a personality trait, it’s a predictable outcome of feeling prepared,” Parriott says. “The most reliable approach is a three-part system: regulate the body, unearth your subconscious scripts, then train the skill.”
She knows what isn’t helpful.
“When sleep, hydration, nutrition and baseline stress are poorly managed, your brain *has less capacity* for thinking in real time. Thus, our *anxiety’s narrative* becomes deafening,” Parriott explains.
There is a recommended plan of approach.
“A routine, prior (to communicating), can fuel your communication battery for a high-stakes situation,” Parriott says.
“Breathing deeply, moving intentionally for adrenaline release — shaking out the limbs, a few quick jumping jacks — and-or reciting an internal mantra, are all *small habits that can make a large difference*,” she adds.
When the overwhelm is stronger or extreme, she proposes a strategy for it.
“For those with persistent or more crippling social anxiety, therapy can be a game changer *because it **surfaces the hidden narratives*** that spike our fear under evaluation,” Parriott explains.
“This might include schemas such as perfectionism, rejection sensitivity or tendency for catastrophic thinking.”
As with any pursuit of competence, work has to be invested for the desired outcome.
“It’s critical to build skills through repetition-based practice,” Parriott says. “Strategies and frameworks only help if you can retrieve them under pressure.”
[](https://substackcdn.com/image/fetch/$s_!I9Fr!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F2857acd1-4d18-488d-b4be-789e575fff32_942x628.webp)
Kobe Bryant accepts the icon award at the ESPY Awards at the Microsoft Theater on July 13, 2016, in Los Angeles.Chris Pizzello/Invision/AP
She provides an example of a commitment to growth and excellence.
“Think of (the late, Hall of Fame basketball legend) Kobe Bryant.,” Parriot points toward. He “began playing basketball at age 3. However, he was [revered for his absurd approach to training](https://www.google.com/search?q=Kobe+training+approach&rlz=1C1OPNX_enUS1023US1023&oq=Kobe+training+approach&gs_lcrp=EgZjaHJvbWUyCQgAEEUYORigATIHCAEQIRigATIHCAIQIRigAdIBCDU5MjZqMGo0qAIAsAIA&sourceid=chrome&ie=UTF-8) during his professional years.
“His relentless repetition of foundational skills created a degree of muscle memory that could be co*nsistently executed, even under scrutiny*.”
Keeping that in mind, she advises those who want or need to overcome their communication anxiety to “start by practicing at length in emotionally-safe settings.”
If one is willing, she takes it further.
“Record yourself. Get objective feedback. Then, gradually raise the stakes until ‘clear and steady’ becomes your default,” Parriott says.
[](https://substackcdn.com/image/fetch/$s_!tuu6!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F3c8ddebd-a9ae-4950-be8a-11e9fd3b932c_2500x500.png)
People are impatient and desire — and sometimes, insist — on quick, noticeable progress and competency, if not mastery in important endeavors. That would include those longing to rid themselves of anxiety during communication.
“For mild-to-moderate anxiety, many people notice measurable improvements within 6-to-12 *weeks* of structured practice,” Parriott says. “I often hear reports of clearer answers, steadier delivery and less post-conversation rumination.”
For more challenging goals, the time period is likely longer.
“For a bigger shift, such as performing at the level of CEO or professional public speaker, 6-to-12 *months* is a more realistic trajectory,” she projects.
“You will likely encounter a longer journey *if deeper anxiety patterns are involved*.”
She provides some final recommendations
“The key is generalization,” Parriott advises, “practicing across conditions, ***not just comfortable ones******and persisting*****, even after cringe-worthy moments**.
“For the skills to appear across settings, try both short answers and longer narratives, one-on-one and group settings, familiar and intimidating audiences, well-rested and barely functioning.”
There is invaluable benefit to doing this, rooted in science.
“Variety teaches your nervous system, ‘*I can handle this*,’” she says, “and that’s where durable confidence is built.”
[Share](https://communicationintelligence.substack.com/p/communication-anxiety-how-to-overcome?utm_source=substack&utm_medium=email&utm_content=share&action=share)
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*Communication Intelligence, a magazine on another platform from 2021-24 and a newsletter on Substack, from 2023- present, is a publication of interviews turned into current event analysis, examinations of important quotes from leaders, features, reports — and a collection of contributed Insights & Advisory.*
There is additionally a LinkedIn company page for the newsletter
[](https://substackcdn.com/image/fetch/$s_!K8nQ!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F77d89c33-1c12-47e4-9e2e-50a7b9454af0_300x300.png)
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Sydney Parriott is the owner at Speak Like a Professional
Communication anxiety affects people, some in a profound manner. To the contrary of an assumed conclusion, communicating doesn’t have to be as painful as it appears and has been previously experienced.
First, the numbers, per a Google search:
- Surveys suggest that 75% to 85% of people experience *some level of nerves* when speaking in public, with some experts considering it a universal human condition.
- While many experience mild to moderate nerves, roughly 10% to 20% of the population may suffer from *severe communication apprehension*.
Getting to the root of the reason can be helpful.
“Communication is one of the earliest skills we learn, but **it’s also the quickest way we’re judged**,” explains Sydney Parriott, a speech-language pathologist and the owner at Speak Like a Professional.
“Our brains treat social evaluation as a life-or-death threat,” she adds.
[](https://substackcdn.com/image/fetch/$s_!7wOM!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F757ab0ab-3914-44a0-a985-8c3a2b34a457_2500x500.png)
Judgment may regularly *feel* like it’s lurking.
“In an interview, *you’re not only answering a question*, you’re signaling competence and credibility,” Parriott says. “*That’s why your body can react as if* the stakes are do-or-die. Physiologically, attention wanes, memory plummets and your mind goes as blank as ‘Robert’ from HR’s face listening to your 5-year plan.”
The mind is communicating to the body and it may not always be an accurate signal being received, yet the body reacts or overreacts to it as if it is factual.
“What many people don’t realize is that communication anxiety *often isn’t about* the words themselves, it’s about identity threat,” Parriott says. “This fear is that our peers *will make the determination that* we’re unworthy to trust.”
She speaks to the beginning of the remedy.
“Naming *that hidden threat* is the *first step* to bringing your nervous system into the light,” Parriott says.
[](https://substackcdn.com/image/fetch/$s_!hwYC!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F13a55192-24cf-4ce4-bde9-b6b6d4df13b0_2500x500.png)
Education and becoming better informed can help someone feel improvement is possible so that less tension and minimal anxiety become the norm, as could confidence and effectiveness.
“Confidence isn’t a personality trait, it’s a predictable outcome of feeling prepared,” Parriott says. “The most reliable approach is a three-part system: regulate the body, unearth your subconscious scripts, then train the skill.”
She knows what isn’t helpful.
“When sleep, hydration, nutrition and baseline stress are poorly managed, your brain *has less capacity* for thinking in real time. Thus, our *anxiety’s narrative* becomes deafening,” Parriott explains.
There is a recommended plan of approach.
“A routine, prior (to communicating), can fuel your communication battery for a high-stakes situation,” Parriott says.
“Breathing deeply, moving intentionally for adrenaline release — shaking out the limbs, a few quick jumping jacks — and-or reciting an internal mantra, are all *small habits that can make a large difference*,” she adds.
When the overwhelm is stronger or extreme, she proposes a strategy for it.
“For those with persistent or more crippling social anxiety, therapy can be a game changer *because it **surfaces the hidden narratives*** that spike our fear under evaluation,” Parriott explains.
“This might include schemas such as perfectionism, rejection sensitivity or tendency for catastrophic thinking.”
As with any pursuit of competence, work has to be invested for the desired outcome.
“It’s critical to build skills through repetition-based practice,” Parriott says. “Strategies and frameworks only help if you can retrieve them under pressure.”
[](https://substackcdn.com/image/fetch/$s_!I9Fr!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F2857acd1-4d18-488d-b4be-789e575fff32_942x628.webp)
Kobe Bryant accepts the icon award at the ESPY Awards at the Microsoft Theater on July 13, 2016, in Los Angeles.Chris Pizzello/Invision/AP
She provides an example of a commitment to growth and excellence.
“Think of (the late, Hall of Fame basketball legend) Kobe Bryant.,” Parriot points toward. He “began playing basketball at age 3. However, he was [revered for his absurd approach to training](https://www.google.com/search?q=Kobe+training+approach&rlz=1C1OPNX_enUS1023US1023&oq=Kobe+training+approach&gs_lcrp=EgZjaHJvbWUyCQgAEEUYORigATIHCAEQIRigATIHCAIQIRigAdIBCDU5MjZqMGo0qAIAsAIA&sourceid=chrome&ie=UTF-8) during his professional years.
“His relentless repetition of foundational skills created a degree of muscle memory that could be co*nsistently executed, even under scrutiny*.”
Keeping that in mind, she advises those who want or need to overcome their communication anxiety to “start by practicing at length in emotionally-safe settings.”
If one is willing, she takes it further.
“Record yourself. Get objective feedback. Then, gradually raise the stakes until ‘clear and steady’ becomes your default,” Parriott says.
[](https://substackcdn.com/image/fetch/$s_!tuu6!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F3c8ddebd-a9ae-4950-be8a-11e9fd3b932c_2500x500.png)
People are impatient and desire — and sometimes, insist — on quick, noticeable progress and competency, if not mastery in important endeavors. That would include those longing to rid themselves of anxiety during communication.
“For mild-to-moderate anxiety, many people notice measurable improvements within 6-to-12 *weeks* of structured practice,” Parriott says. “I often hear reports of clearer answers, steadier delivery and less post-conversation rumination.”
For more challenging goals, the time period is likely longer.
“For a bigger shift, such as performing at the level of CEO or professional public speaker, 6-to-12 *months* is a more realistic trajectory,” she projects.
“You will likely encounter a longer journey *if deeper anxiety patterns are involved*.”
She provides some final recommendations
“The key is generalization,” Parriott advises, “practicing across conditions, ***not just comfortable ones******and persisting*****, even after cringe-worthy moments**.
“For the skills to appear across settings, try both short answers and longer narratives, one-on-one and group settings, familiar and intimidating audiences, well-rested and barely functioning.”
There is invaluable benefit to doing this, rooted in science.
“Variety teaches your nervous system, ‘*I can handle this*,’” she says, “and that’s where durable confidence is built.”
[Share](https://communicationintelligence.substack.com/p/communication-anxiety-how-to-overcome?utm_source=substack&utm_medium=email&utm_content=share&action=share)
*Communication Intelligence, a magazine on another platform from 2021-24 and a newsletter on Substack, from 2023- present, is a publication of interviews turned into current event analysis, examinations of important quotes from leaders, features, reports — and a collection of contributed Insights & Advisory.*
There is additionally a LinkedIn company page for the newsletter
[](https://substackcdn.com/image/fetch/$s_!K8nQ!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F77d89c33-1c12-47e4-9e2e-50a7b9454af0_300x300.png)
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