How to Stop Stuttering When Nervous: Causes, Strategies, and When Speech Therapy Can Help
- Stephanie Jeret
- Jan 24, 2023
- 8 min read
Updated: 2 days ago
Do you notice that you stutter more when you're nervous?
Many people who stutter find that speaking becomes more difficult during job interviews, presentations, phone calls, ordering food, or meeting new people. It can feel frustrating when your speech seems to change depending on the situation.
Although nervousness does not cause developmental stuttering, stress and anxiety can increase physical tension, make you anticipate getting stuck on words, and make speaking feel much harder.
In this guide, you'll learn:
why stuttering often increases during stressful situations
whether anxiety actually causes stuttering
evidence-based strategies that may help
when speech therapy may be beneficial
If you are looking for individualized support, learn more about stuttering therapy for children, teens, and adults.
Why Do I Stutter More When I'm Nervous?
Although nervousness does not cause developmental stuttering, many people notice that they stutter more during stressful situations.
Although everyone's experience is different, understanding why stuttering changes from one situation to another can make it easier to choose strategies that actually help instead of simply trying to "push through" moments of stuttering.
Anxiety can increase muscle tension involved in speech.
Worrying about stuttering can make you anticipate getting stuck on certain words.
Trying harder not to stutter can increase physical effort and tension.
Avoiding certain words or situations can make speaking feel more stressful over time.
Many people who stutter notice they speak more fluently when talking alone, singing, or speaking with someone they trust. This does not mean the stuttering has disappeared—it shows that different speaking situations can influence fluency. If you've ever wondered why people who stutter often don't stutter when they're alone, learn more about the science behind this common experience.
Does Anxiety Cause Stuttering?
Anxiety does not cause developmental stuttering. However, many people who stutter notice that stressful situations increase tension, awareness of their speech, and fear of getting stuck on certain words.
This can create a cycle where worrying about stuttering makes speaking feel more difficult, which may increase tension and avoidance.
How to Reduce Stuttering When Nervous: 10 Strategies That May Help
1. Practice diaphragmatic breathing
Breathing exercises can help reduce physical tension and calm the body's stress response. While breathing techniques do not eliminate stuttering, they may help you feel more comfortable and prepared during speaking situations.
2. Slow your speaking rate naturally
Speaking at a slightly slower pace gives your speech system more time to coordinate sounds, words, and movements. The goal is not to speak unnaturally slowly, but to reduce rushing.
3. Use gentle onset or easy onset techniques
Gentle onset involves beginning sounds with less force and tension. Many people who stutter learn these strategies in speech therapy for stuttering to make speech feel easier and reduce struggle behaviors.
4. Pause instead of rushing
Taking brief pauses allows you to organize your thoughts and reduces the pressure to quickly get words out.
5. Focus on communication—not perfect fluency
Many people who stutter become focused on avoiding every moment of stuttering. Shifting the goal toward sharing your message can reduce pressure and improve confidence.
6. Reduce physical tension
Notice areas where you hold tension while speaking, such as your jaw, throat, shoulders, or breathing pattern.
7. Gradually face feared speaking situations
Avoiding speaking situations may provide short-term relief but can increase anxiety over time. Gradual practice can help rebuild confidence.
8. Identify avoidance behaviors
Some people avoid certain words, substitute easier words, avoid phone calls, or avoid raising their hand in class because they are worried about stuttering.
9. Practice strategies outside therapy
Like any communication skill, fluency strategies improve with practice in real-life situations.
10. Work with a speech-language pathologist
A speech-language pathologist can help identify your specific stuttering patterns and develop individualized strategies to improve communication confidence.
Common Situations Where People Stutter More
Although every person who stutters is different, many notice that stuttering becomes more noticeable during situations that involve increased time pressure or fear of being judged.
Examples:
job interviews
ordering at restaurants
presentations
talking on the phone
introducing yourself
meeting new people
reading aloud
classroom participation
What is Stuttering?
Stuttering is a neurologically-based speech disorder that impairs an individual's ability to time and sequence the physical movements necessary for speech. This impairment results in primary stuttering behaviors such as:
Blocks: Difficulty getting a sound out
Repetitions: Repeating words, syllables, or sounds
Prolongations: Stretching out a sound
These behaviors can lead to secondary issues like:
Circumlocutions: Using indirect language to avoid difficult words
Physical Tension: Tensing muscles while speaking
Avoidance: Steering clear of certain words or situations
What Causes Stuttering?
Stuttering is a complex speech disorder influenced by genetic and neurological factors. Research shows that differences in how the brain coordinates speech movements can contribute to stuttering.
Types of Stuttering
Developmental Stuttering: This typically occurs in children during early language development. While many children outgrow it, some face lifelong challenges with stuttering.
Psychogenic Stuttering: This results from extreme emotional trauma or stress.
Neurogenic Stuttering: This Is caused by brain injury, stroke, or degenerative diseases.
ome people also confuse stuttering with cluttering. Although both are fluency disorders, they affect communication in different ways. Learn more about the differences between stuttering and cluttering.
Can Stuttering Be Treated?
Various methods like speech therapy, mindfulness, and stress management can improve fluency.
Many children experience periods of stuttering during early childhood. Some children naturally become more fluent over time, while others continue to stutter and may benefit from support from a speech-language pathologist.
The Lidcombe Program: Uses therapy sessions and parental observations to reduce stuttering.
The RESTART DCM Program: Focuses on reducing speech demands while expanding capacities for fluent speech.
The Palin Parent-Child Interaction Therapy: Helps parents identify and address stressors in the child's environment.
The Lidcombe Program and RESTART DCM show similar success rates, while the Palin Parent-Child Interaction Therapy needs more research.
Parents should also watch for signs of bullying, as negative peer interactions can affect a child's confidence and willingness to communicate. Learn more about how to support a child who stutters at school and respond to bullying.
Concerned about your child's stuttering? Learn more about the signs of childhood stuttering and when speech therapy may help.
Will Practicing Singing Help Me Get Rid of My Stutter?
Singing and practicing singing will not improve your fluency. The reason why most people who stutter don’t stutter when they sing is because they bypass the feedback loop for speech in the brain.
Can Speech Therapy Help with Stuttering?
Speech therapy can help individuals learn techniques to improve speech fluency and confidence. Therapy offers personalized strategies and interventions to manage stuttering effectively. Success in stuttering therapy, like any skill, involves a combination of technique, practice, natural ability, and motivation. If your speech changed suddenly rather than gradually over time, you may also wonder why some people begin stuttering suddenly later in life.
How Parents Can Support a Child Who Stutters
When a child stutters, parents often wonder how they should respond. The most helpful approach is to create a supportive environment where the child feels listened to and comfortable communicating to a child when they stutter.
Maintain eye contact and an appearance of relaxation during all speaking moments
Therefore they feel you are listening and focused on what is being said (not how it is being said).
Do not make the word "stuttering" a taboo word in your home
Talk about stuttering like any other difficulty that a child may have (just like you would talk about asthma or difficulty with reading comprehension). Allow your child to express their own feelings about stuttering. This creates an aura that will be far less shameful for them.
Avoid interrupting your child while they speak
Children have a lot they may want to say so avoid interrupting them or finishing their sentences.
Slow your own speech down
Try to avoid cliché (although well-meaning) advice like: “relax,” “take a deep breath,” “think before you speak,” or “slow down.” Parents can slow down their own rate of speech by inserting pauses during every few words while speaking. The goal is for your child to hear you and in turn, slow down their own speech.
Frequently Asked Questions
Are there any resources for people who stutter?
I highly recommend checking out the Stuttering Foundation and the Friends Support groups for kids, teens, and young adults. They also have groups for parents.
Can anxiety cause stuttering?
No. Anxiety does not cause developmental stuttering, but stressful situations can make stuttering more noticeable. Anxiety may increase muscle tension, anticipation, and avoidance behaviors.
Why do I stutter when talking to strangers?
Many people who stutter notice more difficulty in unfamiliar situations because they feel increased pressure, worry about judgment, or focus more on their speech.
Why do I only stutter in certain situations?
Stuttering can change depending on the speaking situation. Many people notice differences when speaking with friends, reading aloud, giving presentations, or talking on the phone.
Can stress make stuttering worse?
Yes. Stress itself does not cause developmental stuttering, but it can increase muscle tension, anticipation of stuttering, and the effort used while speaking. Many people notice their speech becomes easier again once the stressful situation has passed.
Can speech therapy help me reduce stuttering when I'm nervous?
Speech therapy can help children, teens, and adults learn strategies to manage stuttering, reduce tension, build confidence, and communicate more comfortably.
Stutter vs. Stammer: What’s the Difference?
Stuttering and stammering mean the same thing. "Stuttering" is commonly used by American English speakers, while "stammering" is more common among British English speakers.
When Should You See a Speech-Language Pathologist?
Consider scheduling an evaluation if:
stuttering is affecting school, work, or relationships
you're avoiding speaking situations
you notice increasing tension or frustration
your child has been stuttering for several months and you're concerned
stuttering is affecting confidence
Stuttering Therapy for Children, Teens, and Adults in Skokie and Chicago's North Shore
As a Skokie speech-language pathologist specializing in stuttering, my role is to truly listen to your needs and goals, both during and outside of therapy sessions.
For many who do not stutter, the primary goal of speaking is to be clearly understood. For those who do stutter, the focus can often shift from simply being understood to managing and reducing the occurrence of stuttering itself. My goal is to help you or your loved one communicate more comfortably, confidently, and effectively in everyday situations. During therapy, we identify situations that are most difficult for you, practice evidence-based fluency strategies during real conversations, reduce physical tension and avoidance behaviors, and build confidence speaking in everyday situations. Therapy is always individualized because every person's experience with stuttering is different.
Speech therapy can help children, teens, and adults who stutter develop individualized strategies, reduce struggle behaviors, and feel more confident communicating in everyday situations.
My approach centers around helping individuals who stutter to:
Enhance fluency and manage stuttering behaviors
Reduce negative reactions, such as tension and avoidance
Cultivate a positive attitude towards communication
Minimize limitations on activities
Alleviate the adverse effects of stuttering on daily life
If past therapy experiences have been discouraging, I encourage you not to let that deter you from seeking help. Contact me for a free consultation to learn more about how I can support you or your loved one in achieving communication goals.
I offer in-person speech therapy services for children and adults in Skokie, Evanston, Wilmette, Niles, and the surrounding areas of Illinois.
Online Speech Therapy for Stuttering Throughout Illinois, New Jersey, and New York
For those seeking support for stuttering disorders, I also offer online therapy sessions across Illinois, New York, and New Jersey.
Feel free to reach out to explore how online therapy can be a valuable resource in your journey towards effective communication.
Additional Speech Therapy Services Offered at Speak with Stephanie throughout Illinois, New York, & New Jersey
At Speak with Stephanie, we provide individualized speech therapy for children, teens, and adults in Skokie, Chicago’s North Shore communities, and through online therapy. Our services include support for stuttering, speech sound disorders, language challenges, and communication difficulties that impact everyday life.
Each therapy plan is personalized to address your specific goals, whether that means helping a child communicate more clearly, supporting a teen’s confidence, or helping an adult improve functional communication skills. Through evidence-based strategies and compassionate care, we help clients build stronger communication skills and participate more confidently at home, school, work, and in daily interactions.
About the author:
Stephanie Jeret, M.S., CCC-SLP, is a speech-language pathologist and owner of Speak with Stephanie, a private speech therapy practice serving children, teens, and adults in Skokie and Chicago's North Shore.
With more than 10 years of experience, Stephanie provides individualized therapy for speech sound disorders, language disorders, stuttering, and other communication challenges. She offers in-home, school-based, and online speech therapy, with a focus on helping clients build practical communication skills they can use in everyday life.
Wondering if speech therapy may be a good fit for you or your child?
Schedule a free consultation with Stephanie to discuss your concerns and learn more about therapy options.
