You prepare for a meeting. You know what you want to say. You’ve rehearsed it, maybe even written bullet points. But the moment it’s your turn to speak, your mind goes blank. Or maybe you speak, but you hear your voice rushing. Your sentences feel shorter. You’re hoping no one notices the tension that you’re trying to hold inside.
Or perhaps you stay quiet because you don’t want to make a mistake. You worry your phrasing won’t be perfect, or your accent will be judged, or your idea won’t sound as clear as it did in your head.
If any of that sounds familiar, I want you to know something: You’re not alone, you’re not behind, and nothing about this experience means you’re not capable. What you’re feeling is something that affects countless talented professionals around the world. And it’s something we can work on together.
Today, we’re talking about building confidence and managing communication anxiety. I’ll be guiding you through the first week of the Communication Clarity Journal. This is where we start to understand what’s happening inside us when we communicate and how to work with our nervous system instead of against it.
- You can download your copy of the Communication Clarity Journal here
If you’re accessing it on your laptop, click the button below and then click on ‘Make a Copy’.
If you would like to access this on your phone, you can download the journal as a pdf file here.
- Take the Expression Profile Quiz
The Journal is free during December and then available to purchase from January onwards.
Why Communication Feels Harder Than It Should
Every meaningful conversation begins long before we open our mouths. It begins inside the body.
When you feel judged, uncertain, or under pressure, your nervous system reacts. Even subtle social anxiety can activate protective responses without you realising it. Your breathing changes. Your voice tightens. Your vocabulary narrows. You rush your words, hoping to get through the moment quickly.
This isn’t a lack of ability; it’s your biology.
The Polyvagal Theory, developed by Dr Stephen Porges, explains that our nervous system constantly scans for cues of safety or danger. When we feel safe, language flows. When we feel threatened, even emotionally threatened, we lose access to the parts of the brain that support clarity, creativity and self-expression.
Week 1 of the Journal is all about this connection between your inner state and your communication skills. And once you understand it, you unlock something important.
The space between reaction and response is where clarity grows.
Self-Awareness is the First Step
Before we improve communication, we must understand what’s happening inside us when we speak. In the Journal, you’ll see prompts like this:
- When do I feel most comfortable expressing myself?
- What physical signs tell me I’m nervous?
- What stories show up in my mind before I communicate?
These questions help you see your patterns without judgment. They help you notice the small things: your breath, your posture, your tone. And that awareness is the beginning.
Let’s take a moment now to practice one of the tools from Week 1: Box Breathing.
This will help your body settle so your mind can follow.
- Inhale through your nose for a count of four.
- Hold for four.
- Exhale through your mouth for four.
- Hold for four.
This simple practice signals to your nervous system that you’re safe. And when your body feels safe, your communication becomes clearer, steadier and more grounded.
Tania’s Story
I want to share a story from an Intrepid English student named Tania.
Tania is an incredibly talented graphic designer and animated filmmaker. A true Analyser–Visionary blend (for those of you who have done the Expression Profile Quiz. She has a brilliant creative mind, a strong sense of artistic direction and a natural ability to lead projects. But for years, her English held her back.
When we first met, she believed she had to speak perfect English in order to contribute. She stayed quiet in meetings because she didn’t want to make mistakes. She felt embarrassed when she had to repeat herself. She thought her English had to match her talent before she was allowed to take up space. One day, she told me something that stopped me in my tracks. She said,
“Lorraine, no one ever told me I didn’t need to speak perfectly.”
I’ll never forget that moment.
Because what I saw in Tania was someone overflowing with creativity, insight, intelligence and leadership potential. Her English wasn’t the barrier. Her belief about her English was the barrier. I told her, “You don’t need perfect English to move a project forward. You need understandable English. You need kindness toward yourself. You need the confidence to begin, even if the first sentence isn’t just right.”
When she expressed an idea imperfectly, I encouraged her to rephrase it if needed. To let communication be a tool, not a test. To lead with clarity, not fear.
And she trusted the process.
Over the years, her English has improved massively. But more importantly, she didn’t wait until she was ‘perfect’ to start. She grew because she allowed herself to speak. Her confidence grew, her career progressed and her creativity flourished.
This is what happens when we shift from perfection to clarity. When we regulate the body and allow the voice to come through, even imperfectly.
Language Awareness
Week 1 of the Journal also explores how stress affects your tone and language.
Maybe you rush. Maybe your voice rises. Maybe you shorten every sentence. Maybe you over-explain again and again. Or maybe you freeze. These are communication patterns, but more importantly, they’re nervous system patterns.
A simple technique from the Journal is to prepare one clear sentence before your next meeting. One sentence that anchors you. You can start off with a phrase to show your willingness to contribute, like this:
- “I have one idea I’d like to share…”
- “I’d like to add something here…”
- “Here’s my recommendation…”
And prepare one, clear point you’d like to raise. Often this can be the gateway to a productive conversation you wouldn’t have had otherwise.
Clarity doesn’t require perfection. It requires intention.
Expression Profiles
Each of us communicates differently under pressure. This is why the Expression Profile Quiz exists. It helps you understand your tendencies, your strengths, and your stress responses. In the Journal, you’ll see a section dedicated to reflecting on your Expression Profile and how it shapes your communication.
- Analysers often wait until their idea feels perfect.
- Visionaries think fast but sometimes struggle to bring structure.
- Reflectors hesitate because they process deeply.
- Achievers push ahead quickly.
- Harmonisers soften their message to keep the peace.
Understanding your Expression Profile is empowering.
The intention is not to label you, but to give you insight into your unique strengths, communication challenges and allow us to personalise your growth opportunities.
I want you to hear this clearly: Your communication anxiety is not a flaw. It is a signal.
And with the right tools and support, it becomes manageable, predictable, and transformable.
You do not need to speak perfectly to be powerful. You need to speak authentically, intentionally and with a regulated nervous system.
Confidence is not a personality trait. It’s a practice.
Invitation to Continue the Work
If the Communication Clarity Journal is helping you to understand your patterns, the Global Communicators Hub helps you transform them.
Inside the Hub, we go deeper into:
- The power of understanding your Expression Profile
- How nervous system regulation is the key to unlocking all the skills you’ve developed over the years
- How to communicate under pressure and how to prepare before stressful events
- How to build influence through authenticity
- And how to develop habits that support long-term growth and confidence
You’ll learn the full CLARITY™ Framework be supported by a global community, and you’ll build confidence through real-world practice, not theory.
If this episode resonated with you, download the Journal, explore Week 1, and take the next step inside the Global Communicators Hub.
You are not behind. You are not the only one who feels this way. And you are absolutely capable of communicating with calm clarity and confidence.
The Global Communicators Hub is the most accessible membership we’ve ever offered. We want to help as many international professionals as possible to finally overcome the mindset barriers that have been preventing them from reaching their potential for far too long.
Each month, you’ll access world-class workshops as well as Community Coaching calls with our language, business and mindset experts.
Your voice deserves to be heard and we’re here to help you to trust yourself to bring it forward.