IB exams
Facing IB exams with confidence
Confidence in IB exams is built months before May. An early start, steady routines and calm support from home do more than any last-minute cramming.
Student advice, first posted January 2014 · updated 2026-10-28
What helps most
- Start early: a revision plan from the winter break leaves room for every subject.
- Look after the basics: regular meals, less caffeine, exercise and enough sleep.
- A place to work: a quiet desk, materials at hand and time that is protected.
- Past papers under time: they show the format and turn the unknown into routine.
For parents: ask what support helps rather than guessing. Some students want quizzing; others want space.
From exam nerves to the oral exam
Exam season is anxious for almost everyone; the NHS notes that many young people feel anxious before tests and exams. For IB students the season includes spoken exams as well as written ones: an oral in a language course is assessed one to one, live, with a teacher asking follow-up questions.
An oral exam adds a different fear to exam nerves. In a written paper a racing heart is private; in an oral it is heard in your voice. Slow breathing is the quickest tool for that, and the NHS breathing exercise is simple: breathe in gently while counting from 1 to 5, breathe out counting 1 to 5 again, and keep going for at least five minutes. It works best when practised daily in the weeks before, not only on the morning. Breathing is also where fearofpublicspeaking.help starts: week one of its fear of public speaking course, which you will find in full below.
- Two weeks before: breathe in for 5, out for 5, five minutes a day.
- One week before: say your opening aloud after each session.
- On the day: one round of slow breaths outside the room.
Source: NHS, Anxiety in children; NHS, Breathing exercises for stress
Reproduced in full from fearofpublicspeaking.help
Fear of public speaking: a four week program
Fear of public speaking shows up in two places, the body and the mind, and each answers to a different drill. Slow breathing eases a pounding heart; reframing and small exposures shrink the worry and the avoiding.
Nervous body, racing mind, avoided speech: CBT ideas, relaxation drills and a calmer mindset ease each one, step by step, in short sessions you can do at home.
- Control your breathing
- Reframe your mindset
- Desensitize through practice
- Seek professional support
Last reviewed · Ten minutes a session
Techniques to Manage and Overcome the Fear of Public Speaking
-
Week 1 Control your breathing
- Session
- Five minutes of box breathing (equal counts in, hold, out, hold), then read one paragraph aloud.
- Homework
- One round of slow breathing before a call or meeting.
- Done when
- You can slow your breath without counting on your fingers.
-
Week 2 Reframe your mindset
- Session
- Write your three worst fears about speaking, and a likelier outcome for each. The spotlight effect helps: people notice far less of you than you think.
- Homework
- After you talk in a group, ask one person what they noticed.
- Done when
- Your fear list sounds less certain than it did.
-
Week 3 Slow down your speech
- Session
- Record thirty seconds on any topic, then again with a pause after every sentence.
- Homework
- Pick two public speaking tips on pace and try them in one conversation.
- Done when
- The slow take sounds calmer to you than the first.
-
Week 4 Desensitize through practice
- Session
- Climb one rung of this exposure ladder, then repeat it:
- Read a paragraph out loud alone
- Record thirty seconds
- Speak to one friend
- Join a small online group
- Make one comment in a meeting
- Homework
- Book the next rung. Local public speaking classes count as a step too.
- Done when
- A rung that scared you on Monday feels ordinary by Sunday.
What fear of public speaking is
Fear of public speaking, or glossophobia, is strong anxiety about talking in front of others. It is a type of social anxiety and the single most commonly feared situation, reported by up to one third of people. The symptoms of fear of public speaking fall into two groups:
| Physical | Mental |
|---|---|
| Pounding heartbeat | Mind going blank |
| Sweating | Worry about doing something embarrassing |
| Trembling or shaking | Feeling watched and judged |
| Feeling sick | Fear of being unable to continue talking |
Why the program works
- A 2019 meta-analysis of 30 trials found psychological treatments reduce the fear, programs delivered by technology work as well as face-to-face ones, and people kept improving after treatment ended.
- A 2022 meta-analysis of 11 studies (508 people) found that both virtual reality and real-life exposure significantly reduced public speaking anxiety.
- In a randomized study in Cell Reports Medicine, five minutes of daily breathwork, including box breathing, was tested for a month; slow-exhale cyclic sighing lifted mood more than mindfulness meditation.
Small doses of the feared activity, somewhere that feels safe, is how fear usually fades, as AmberWillo's seven steps put it, and they add that 7 to 8 hours of sleep helps you handle stress. Their glossophobia guide suggests practising box breathing while calm so it works under stress, plus 5-4-3-2-1 grounding to pull you back to the present.
Seek professional support
If the fear stops you working or studying, a professional can help. The National Institute of Mental Health describes these options:
- Cognitive Behavioral Therapy (CBT)
- Commonly used for social anxiety. It teaches new ways of thinking, acting and reacting so situations feel less frightening. Group CBT can offer its own benefits.
- Exposure therapy
- A CBT method that confronts the fear step by step, sometimes alongside relaxation exercises.
For many people social anxiety does not go away on its own without treatment, the NHS notes; in England you can refer yourself to NHS talking therapies. A doctor may also prescribe medicine for the physical symptoms. Some people ask their doctor about beta blockers for public speaking; they act on the shaking, not the fear.
Practise with people
Exposure only counts when it is real, so the program ends with an audience. To practise between sessions, record one short take and listen back before you climb a rung.
Week four's live step without leaving home: a little online room where everyone is facing the same fear. AmberWillo runs it. You plus a maximum of fourteen others take turns speaking on video; once a round ends, a confidence score appears, along with written coaching notes and your next milestone. Signing up costs nothing. AmberWillo's anxiety guide calls this step gradual online speaking exercises, and adds that more preparation builds trust in your skills and lowers anxiety.
Reader questions
How to overcome stage fear for students?
Start small: read aloud alone, then to a friend, then ask one question in class. Prepare, sleep well and breathe slowly before you go.
How to not sound nervous when presenting?
Slow down and pause after each sentence. Your voice shakes less when your breath is slow. Hearing yourself on a recording helps you check.
Why am I so scared of public speaking?
Your body treats being watched as a threat and gets ready to fight or run. You are far from alone: studies rank it the most commonly feared situation.
What can I take to calm my nerves before public speaking?
Start with what needs no prescription: slow breathing, sleep, preparation and practice. Medicine is a question for a doctor, who knows your health and decides whether anything suits you.
What are the common causes of stage fright?
Fear of being judged, of the mind going blank, of shaking or of saying something embarrassing. Avoiding speaking feeds it; small, safe practice shrinks it.
Sources
- Psychological Interventions for the Fear of Public Speaking: A Meta-Analysis. Frontiers in Psychology, 2019. PMC6428748
- Meta-analysis of virtual reality and in vivo exposure therapy for public speaking anxiety. Behavior Modification, 2022. PMC9158252
- Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023. PMC9873947
- The spotlight effect in social judgment. Journal of Personality and Social Psychology, 2000. PMID 10707330
- Public-speaking fears in a community sample. Archives of General Psychiatry, 1996. PMID 8629892
- National Institute of Mental Health: Social Anxiety Disorder: More Than Just Shyness
- NHS (UK): Social anxiety (social phobia)
- AmberWillo: How Do You Overcome Public Speaking Anxiety?
- AmberWillo: How to Overcome Glossophobia
- AmberWillo: 7 Steps to Overcome Stage Fright
General information, not a diagnosis. Talk to a doctor or therapist if fear stops you working, studying or living the way you want.
Last reviewed