Taming Your English Speaking Anxiety

A: Hey everyone, and welcome back to The English Room Podcast! I'm Karina, and I'm here with Michael.

B: Great to be here, Karina!

A: So, Michael, imagine this: you're about to speak English, maybe in a meeting or just trying to order food, and suddenly your heart starts racing. Your hands get a little sweaty, and your mind just... goes blank. Like, completely empty. You know that feeling?

B: Oh, I definitely know that feeling. It's so common.

A: Right? So, why do so many people freeze when they speak English? It's not about grammar, usually, is it?

B: You're hitting on something really important there. It's rarely about your English level. This fear, it's actually a psychological reaction. It's less about the words and more about what's happening inside our brains.

A: That makes so much sense. Like our ancient brain, right?

B: Exactly! Our brains have this super old survival system, deep down. When we feel threatened, it kicks in with something called the 'fight-or-flight' response. It's for real dangers, like a tiger in the jungle. But now, it can react to things like public speaking, or speaking a foreign language, even if it's not a real physical threat.

A: So, our brain thinks speaking English is a tiger! That's... intense. And I guess that's where 'foreign language anxiety' comes in?

B: Yep, that's it. It’s a specific kind of anxiety related to learning and using a second language. And often, it comes from two main fears: the fear of being judged by others...

A: Oh, that's a big one.

B: ...and the trap of perfectionism. Thinking every sentence has to be perfect, no mistakes allowed.

A: I feel like everyone struggles with that. You know, feeling like everyone is staring, waiting for you to mess up.

B: Absolutely. That's what we call the 'Spotlight Effect.' It's this feeling that everyone is watching you closely, and judging every single thing you say or do. But in reality, people are often more focused on themselves. So, we've talked about why we're scared. But how do we change that, Karina? How do we move from fear to actually speaking?

A: It begins with a 'mindset shift.' Instead of 'I can't make mistakes,' we aim for a 'growth mindset'—mistakes become learning opportunities.

B: Exactly. And here's the truth: confidence isn't built *before* you speak. It's built *by* speaking. Each time you use English, you get stronger.

A: You only need to be brave for a few seconds! That's all. To help you, we have a simple three-step action plan.

B: Step one: low-pressure practice. Talk to yourself! Narrate actions while cooking, read aloud, or send short voice notes. Just practice, no pressure.

A: Step two: reframe negative thoughts. When your brain says, 'You'll sound silly,' gently tell it, 'This is learning, and it's okay.' Challenge that inner critic.

B: And step three: celebrate the process, not perfection. One new sentence? Win! Ordered coffee in English? Amazing! Every small step matters.

A: So, to wrap up our toolkit for confidence, let's quickly clarify some important words we talked about today. First, 'instinct.' This is a natural, unlearned feeling or reaction. Like, it's an instinct to pull your hand away from something hot.

B: Yeah, exactly. Then there's 'anxiety,' which is that strong feeling of worry or nervousness. Like when your heart races before you speak. And 'mindset' is your way of thinking; how you approach things.

A: And 'exposure,' which is so key! It simply means being in a situation where you experience something. More exposure to English, even small bits, is how you grow.

B: That's it. Remember, these tools are for you. We know you can do this. Keep practicing, keep reframing those thoughts, and celebrate every tiny step.

A: Absolutely. Your next brave sentence can change everything.