Turn stage nerves into measurable, manageable progress now. Track patterns across events, audiences, and weeks. Use targeted breathing, rehearsal, and reframing to speak confidently.
| Scenario | Intensity | Frequency | Avoidance | Symptoms | Thoughts | Audience | Stakes | Confidence | Prep | Experience | Score | Level |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Team update meeting | 4 | 2 | 2 | 3 | 3 | 6–20 | 5 | 6 | 6 | 5 | 34 | Moderate |
| Client pitch | 7 | 3 | 6 | 6 | 7 | 21–50 | 8 | 4 | 5 | 4 | 67 | High |
| Large conference talk | 9 | 1 | 8 | 8 | 9 | 200+ | 9 | 2 | 4 | 2 | 86 | Severe |
(frequency ÷ 7) × 10.10 − confidence, 10 − preparation, 10 − experience.This calculator converts your inputs into a 0–100 fear score to summarize how intense, frequent, and limiting your speaking anxiety is. Scores under 25 often reflect manageable nerves, while 25–49 suggests meaningful stress that benefits from structured rehearsal. Scores from 50–74 commonly align with avoidance, strong body symptoms, and disruptive worry. Scores above 75 may indicate severe impairment where professional support can accelerate change.
Public speaking fear tends to combine physical arousal with cognitive threat predictions. Higher “physical symptoms” values represent activation such as tremor, flushing, voice shaking, and rapid heart rate. Higher “negative thoughts” values capture mind-reading, catastrophizing, and perfectionism. When both rise together, speakers often over-monitor performance and speak faster, which increases errors. Calming the body first improves attention, pacing, and vocal steadiness during delivery.
Avoidance is the most costly driver because it prevents corrective learning. Skipping meetings, volunteering less, or reading from slides reduces short-term discomfort but reinforces fear long-term. In the model, avoidance combines with stakes and audience pressure to represent social threat. Lowering avoidance by even two points can shift your level substantially, especially when weekly exposure is low. Small, repeated exposures build tolerance without overwhelming you.
Preparation and confidence act as protective factors. Better preparation includes a clear structure, one-sentence takeaway, timed run-throughs, and a practiced opening. Confidence grows when you predict discomfort accurately and still finish the task. Aim for “good enough” delivery rather than zero mistakes. If your score is high, prioritize rehearsal of transitions and planned pauses. Controlled pauses reduce rushing, improve clarity, and signal composure to listeners.
Use the tool weekly and record CSV or PDF outputs to spot trends. A meaningful improvement is typically a 10–15 point drop over four to eight weeks, paired with reduced avoidance. If intensity stays high but avoidance drops, that still indicates progress because you are retraining threat predictions. Review your top drivers, set a small practice target, then repeat. Consistency matters more than big, rare performances. When you plateau, adjust one variable at a time: audience size, rehearsal minutes, or coping routine before speaking.
No. It is a self-assessment summary of common fear signals. Use it to track patterns and plan practice, not to label yourself or replace professional evaluation.
If you score 75+ or your fear causes panic, missed work, or ongoing distress, consider speaking with a licensed clinician or coach experienced in anxiety and exposure methods.
Weekly is ideal for trend tracking. Retaking it after each major talk can help you learn which situations raise stakes, and which preparation strategies reduce symptoms.
Use slow exhales for two to three minutes, relax jaw and shoulders, and start with a practiced first sentence. Warming up your voice softly can also lower perceived strain.
Avoidance removes learning opportunities. When you stay in the situation and finish, your brain updates threat predictions. That is why small exposures often beat perfect preparation alone.
Focus on a tight outline, rehearse the opening, and plan pauses. Practice with one supportive listener, then a slightly larger group. Save your report and review drivers afterward.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.