How to Overcome the Fear of Being Judged When Speaking English
Speaking English in front of others poses unique challenges for non-native English-speaking professionals. Whether you’re presenting at a business meeting, participating in a conference, or simply speaking up in a team setting, the fear of judgment can be overwhelming.
This fear is more common than you think among professionals who need to speak English as a foreign language at work. Sometimes people are aware of it. Other times they are not.
Furthermore, the fear of judgement can lead to negative impacts like inhibited learning, where fear can prevent you from practising and improving your language skills. This can result in slower progress and increased frustration. It can also cause stress and anxiety which has impacts on your wellbeing.
How to Know If You Fear Being Judged on Your English
Dealing with the fear of being judged starts with self-awareness. So how do you know if you fear being judged by others when speaking English?
Avoidance
There are behavioural indicators such as avoidance. This is when you might avoid situations where you need to speak English, such as participating in meetings or even casual conversations.
Self-Doubt
You frequently second-guess your ability to speak English, doubting your grammar, pronunciation, or vocabulary.
Embarrassment
You feel embarrassed or ashamed when you make mistakes or have an accent.
Catastrophizing
You anticipate the worst possible outcomes, such as believing a single mistake will ruin your credibility or relationships.
Comparisons
You constantly compare your English-speaking abilities to others, often feeling inferior.
5 Strategies to Overcome The Fear of Being Judged
After self-awareness, the second step to overcoming this fear is believing that you can overcome it.
I’ve helped many people who believed that it wasn’t possible at first. But once they came around to the fact that it was possible to conquer this fear, then they were able to adopt some winning strategies and gradually started to feel more confident speaking in front of others.
Here are five ‘game-changing’ strategies. By applying them intentionally and consistently you’ll start to see positive results.
1. Understand the Root of Your Fear
The first step to overcoming your fear of judgment is to understand its origins. As a non-native English-speaking professional, you might experience anxiety when speaking in front of others.
This fear often stems from our innate need for social belonging and our desire for meaningful connections, which can make us particularly sensitive to others’ opinions. To tackle this fear effectively, it’s crucial to pinpoint what specifically triggers your anxiety.
One common fear is being seen as less competent if you make a mistake or speak with an accent.
2. Develop Coping Mechanisms
By exploring strategies that promote mindful engagement, individuals can protect their emotional well-being by reducing anxiety and thinking more positively.
Deep Breathing: Practice deep breathing exercises before and during your presentation to calm your nerves. Try inhaling deeply for seven seconds, holding your breath for seven seconds, and exhaling for longer than seven seconds.
Positive Visualization: Visualize yourself succeeding. Imagine the positive reactions of your audience and the sense of accomplishment you’ll feel. This can create a positive mental framework before you even begin speaking.
Mindfulness: Stay present and focused on the moment rather than worrying about potential mistakes. Mindfulness techniques, such as paying attention to your breath can help you maintain this focus and reduce anxiety.
3. Reframe Nervousness
Understand that physical signs of nervousness are your body’s way of preparing to speak. Nervousness and excitement are physically the same; reframe nervousness as excitement.
Adopt an Athlete’s Mindset
Just as athletes feel nervous before a big game, you can channel this energy into excitement and enhanced performance when speaking English in front of others. Recognize that the butterflies in your stomach are a sign that your body is gearing up to do something important.
Studies show that reinterpreting anxiety as excitement can improve performance in high-pressure situations. A Harvard Business School study found that people who told themselves “I am excited” performed better in tasks.
4. Shift Your Perspective
Quite often overcoming a confidence hurdle just needs a simple shift in perspective.
Focus on Your Listeners’ Needs: Remember, your primary goal is to convey information valuable to your audience. Shifting your focus from your fear to the needs of your listeners can reduce anxiety. Think about how your message can help and inform your audience.
Realize People Are Generally Supportive: Most people are more understanding and supportive than we imagine. They appreciate the effort you’re making to communicate in a non-native language. Audiences are typically rooting for your success.
5. Switch Your Focus from Making Mistakes to Communicating Your Message
Changing your focus from making mistakes to the message you want to communicate can make a huge difference in confidence building. It all starts with self-awareness and then moves on to interrupting negative thought patterns.
Increase Self-Awareness: What are you affirming to yourself? What language are you using? Are you lifting yourself up or knocking yourself down? Focusing too much on committing mistakes causes anxiety. Track your thoughts for a day to identify any negative self-talk patterns.
Modify Your Self-Talk to Change Your Focus: Change your inner voice’s language from negative to positive. Switch from “I better stay as quiet as possible because I don’t want to make mistakes” to “I’m going to focus on what exactly I want to communicate and say it as clearly and confidently as possible.”
Conclusion
The fear of judgment when speaking English in front of others is a real challenge many non-native speakers are dealing with right now. When this fear has got a hold on you, it can bring negative impacts on your career growth and well-being. But there is a solution, that begins with self-awareness, then belief, and lastly, implementing winning strategies.
Next Steps
I’ve helped many professionals overcome this fear and become more fluent and confident English speakers. If you resonate with this article and feel extra guidance could help you become a more confident English speaker at work, consider booking a free Discovery session with me. I will try to understand more about your specific challenges and put a road map together based on your English goals. Book your free Discovery session here.
