how to do a presentation when you are nervous

22 Ways to Calm Your Nerves Before a Speech or Presentation

by Janice Tomich

Fear of Public Speaking

So, you have a big presentation coming up. Maybe you’ve been invited to pitch an idea to your boss or deliver a presentation to an industry association. Maybe you’re even giving the keynote .

Your first reaction is to jump at the opportunity. Then, as the day gets closer your pre-presentation nerves start getting the better of you.

As your public speaking anxiety ramps up, you can hear the sound of your heart thumping in your ears. Your clothes are sticking to your skin. Nights before the big day you toss and turn in bed.

Thankfully there are lots of ways to manage your presentation jitters.

Notice the emphasis on the word “manage.”

Nervousness isn’t something you can entirely get rid of. But when you increase your skills—by learning these anxiety management techniques—you can begin to quiet the feelings that fuel the unhelpful stories that take up far too much time in your head.

These are some of the tried-and-true tips I give to my public speaking coaching clients, many of whom struggle with nervousness when they have a presentation looming.

Table of Contents

How to Calm Down Before a Speech or Presentation: 22 Techniques

1. understand fight or flight.

Almost everyone feels some degree of nervousness when they need to present. Thanks to our Neanderthal ancestors, the body’s response to your amygdala getting hijacked and going into fight or flight is a deeply embedded, primal reaction.

Public speaking, however, is not the same as being attacked by a sabre toothed tiger.

The best way to manage this innate response is simply to realize that it’s part of your DNA, hardwired into what it means to be human. This awareness will help tamp down your public speaking nerves and put them in context.

2. Nerves and Anxiety Are a Habit

Behaviours follows triggers. For many people, the fear of public speaking fuels overthinking and worrying, which then results in them feeling more anxious. According to Dr. Judd Brewer , this creates an anxiety loop in which we convince ourselves that we are being constructive and solving a problem.

When you feel your heart racing or your monkey brain telling you doomsday stories, notice where it feels tight or uncomfortable in your body. One way to begin managing your anxiety is to notice where in your body you’re feeling it from. As with the fight-or-flight response, simply knowing about the anxiety loop gives you insight can helps it to stop progressing.

how to do a presentation when you are nervous

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3. Take a Deep Breath

Woman doing deep breathing exercises, which is an excellent way to relax before a presentation and calm presentation nerves.

Breathing sounds easy!

Actually it’s not.

When you get anxious you’ll find yourself taking rapid breaths, restricted to the upper half of your chest. Physiologically, shallow breathing fuels nervous reactions. Instead, consciously take a few deep breaths. This will naturally regulate your heightened emotions. Your heart rate and you will instantly feel more relaxed.

If you have a Fitbit, Apple Watch or other device that monitors your heart rate you’ll be amazed to see how quickly your heart rate will drop by simply taking in a series of deep breaths. Try it!

4. Transform Your Nervous Energy Into Excitement

Anxiety and excitement are similar emotions. Both are high states of arousal accompanied by things such as a rapid heart rate, dry mouth, sweaty palms and sometimes a feeling or sensation of being “outside” of your body.

Typically, we view anxiety as negative and excitement as positive. Anxiety is uncomfortable. We’d much rather feel excitement than anxiety.

Because both are heightened states of arousal, however, you can actually trick your brain into feeling excited instead of anxious by using awareness and reframing techniques. Positive thinking and using affirming self-talk can flip the switch from anxiety to excitement.

Try it. The next time you feel anxiety bubbling up, simply say “I feel excited.” Yes, say it out loud!

Using this simple tip, it’s possible to change a negative mindset to a positive one. You’ve set yourself up nicely for your next presentation.

If you’re lost and unsure about how to make your presentation compelling, I can help.

5. Smile, Even if You’re Feeling Anxious

Smiling helps lower your stress level by releasing endorphins, which lowers your heart rate and blood pressure.

Yes, as easy as smiling!

6. Use Relaxation Exercises

Listening to music is a form of relaxation, which can calm pre-presentation anxiety and help you stay grounded.

Meditation is the simple act of being aware of what’s in front of us … no yoga mat or meditation cushion required. Meditation can subdue the nervous tension that comes with delivering presentations.

Recently, a client shared with me his rather surprising meditative process. It’s slightly unusual (and had me laughing).

Before every presentation, he goes to a fast food restaurant and orders a cheeseburger. Then, he consciously watches as he orders his food, receives his order, and then eats it. Apparently this meditative ritual works for him every time.

A more common approach (than the cheeseburger routine) is to simply be observant of your environment while you’re walking, or consciously feel the sensation of water falling on your body when you take your morning shower.

Meditation techniques lower your anxiety because you won’t cycle through all worrying “what if’s”. Instead, simply be present.

7. Burn Off Energy by Doing Some Cardio

Moving your body and getting your heart pumping also releases endorphins which can help quell any pre-presentation anxiety .

I’ve been known to do a few fast-walking laps around a conference centre to reduce the stress I feel before I deliver a speech or presentation.

Going for a quick run or cycle before your event are terrific anxiety-busters too!

8. Use Visualization Techniques

Did you know you can strengthen muscles without even moving them ?

Elite athletes, such as golfers, practice watching (in their mind’s eye) their ball land on the green or in the cup. The visualization exercise builds muscle memory to help hit the ball successfully, so it lands where the golfer intended.

Public speakers can use visualization techniques to manage anxiety, too.

As your presentation day nears, take your mind on a walking tour. Imagine every detail – in your mind’s eye walk onto the stage, deliver your speech, listen to the applause, and then leave the stage. Do the visualization with a positive outlook to set yourself for an anxiety-free delivery.

9. Be Prepared

Preparing in the content of your presentation in the ‘theatre of your mind’ is a trap. Practicing this way lulls you into thinking that all is well as you run through your presentation self correcting.

Only practicing your actual words will prepare you for the live event. You’ll establish exactly what you want to say, and how to say it, which will boost your confidence and soothe any nervousness.

10. Practice, Practice, and Then Practice Some More

I have never had a client tell me they wished they’d practiced less.

My advice for how to practice delivering a speech or presentation is to practice until you are tired of hearing yourself, which typically clocks in at 30 hours of practice for a one-hour presentation .

Pro Tip: Once you have practiced your entire presentation a few times, you only practice the parts which are tripping you up. There’s no value in practicing from start to finish when you’re only challenged by specific sections.

11. Drink Water to Stay Hydrated During Your Presentation

Drinking water and staying hydrated in the days leading up to your presentation can help with anxiety, too, since you'll be able to speak more clearly.

Having a dry mouth can cause you to trip over your words, which will rev up even more nervous tension. Beginning a few days before you’re scheduled to deliver your speech, increase your water intake so your words will flow easily.

Pro Tip: Pop one of these lozenges in your mouth a few minutes before you go on stage. They work wonders to coat your mouth and throat.

12. Prepare an Excellent Opening to Your Presentation

I don’t recommend memorizing your entire presentation or speech. But I do recommend memorizing the open and close.

Anxiety often ramps up in the first 30 seconds of your presentation. By committing to memory the beginning (and the close) you’ll prevent yourself from having a rocky start or lacklustre finish.

13. Employ the Power of the Pause

You likely talk too fast when you’re nervous. With the rapid fire of your words comes an increase in your stress level.

Pauses are a brilliant technique slow down your speech, and avoid talking too quickly.

Look through your presentation and find the most important points you want your audience to take back to the office. Place a pause in the front and back end of these sections.

Not only do pauses help your audience understand the important points, it gives you some breathing room and slows down your rate of speaking.

14. Before You Present, Test the Technology

Man using a virtual reality machine—hopefully the tech you need to navigate for your upcoming presentation won't be this challenging.

There’s nothing like technology not working to rattle your nerves — even for seasoned presenters.

Whether you’re online or in person, make sure you’re comfortable with the technology you’ll be using.

If you’re delivering online ask a friend or colleague to do a technology run-through.

If you’re delivering live on stage most event planners invite their presenters for a pre-presentation tech check.

Take advantage of the time to test the technology so you can deliver without having to worry about which button to click or where to stand.

15. Arrive Early, Before You’re Scheduled to Present

Whether online or in person, arrive 20 to 30 minutes before you’re scheduled to present.

Give yourself lots of time to settle in and feel comfortable in your surroundings. Arriving early will give you the opportunity to check out where everything is situated, which will stop any last minute scrambling that could leave you unsettled.

16. Walk Around. Own Your Space.

When you walk into a space cold — not having been on-site before — it’s challenging to know how much space you can take advantage of.

Take the time to walk around the presentation space (This applies to both live events and online ones.)

There is comfort in knowing how much “real estate” you have to move through. Feel your feet on the floor.

17. Attend Your Colleagues’ Presentations

Likewise, take the time to get comfortable in the event itself. Stop in and listen to your colleagues’ presentations, and encourage them to attend yours.

Building a sense of camaraderie helps you feel supported by your peers, which helps release the nervous energy soothe your pre-presentation jitters.

18. Meet Your Audience Before Your Presentation

Two men speaking at a conference. Meeting other conference participants and attending your colleagues' presentations can help make your own presentation less nerve-wracking. It's a great way to calm your nerves before a presentation.

When I deliver a presentation I arrive well in advance of when I’m scheduled to deliver so I can meet the people who will be attending my talk.

It’s a good investment. Meeting your audience beforehand “warms” the room (makes you and them feel more comfortable). This allows you to better connect with your audience.

19. Connect Through Good Eye Contact

During your presentation, connect with the audience using effective eye contact. Make this an easy win by following tip #19 and reading my article with five tips for making eye contact while public speaking.

20. Use Powerful Body Language

Try slumping over. How do you feel? Low on energy?

Now stand tall with your shoulders back and your head held high. How do you feel now? I suspect you feel high energy/confident.

Your posture affects how you feel. The small shift from slumped to taking up lots of space makes a big difference to your level of confidence .

21. Avoid Alcohol & Caffeine in the Lead-Up to the Event

We all know the effects of excessive alcohol and caffeine. One will leave you too relaxed, and the other too jittery.

Save the drinks until after your presentation, and limit yourself to one cup of coffee or tea before you present to deliver your speech as the best version of yourself.

22. Sleep Well the Night Before

A day or two before you are scheduled to deliver your speech plan to have your slides completed and confident you know your content inside out.

Don’t spend the night before adjusting slides and practicing. Trying to create a perfect presentation at the last minute will only ramp up your anxiety.

Schedule lots of time to prepare in the weeks leading up to the event, so can feel refreshed to meet your audience.

If you’re struggling with presentation nerves choose a few of the techniques which resonated with you. Give them a try. It’s though practice and increasing your public speaking skills that you’ll get a handle on your nerves.

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Article • 10 min read

Managing Presentation Nerves

How to calm your stage fright.

By the Mind Tools Content Team

Your stomach is queasy, your palms are sweaty, and your mind has gone blank about your opening lines. What will you be like when you've been introduced and the room goes quiet?

Are you doomed to presentation panic or paralysis, or can you overcome that debilitating nervousness and deliver a speech that wows the audience? (Or at least leaves them feeling satisfied?)

If you're like most people, then public speaking or presenting is one of your major fears (it's known as "glossophobia"). Yet these skills are often called upon. It might not be to an audience of hundreds, but giving presentations to staff or even team members is a common enough occurrence. You owe it to yourself to develop some strategies and techniques to manage your nerves so that you can concentrate on delivering an effective and engaging presentation.

A positive mindset is vital to delivering a good presentation.

How Nervous Do You Feel Before a Speech?

Notice that we didn't say to get rid of your nervousness. This is because presenting is not a natural activity, and even the most practiced presenters get a bit nervous. The point is this: your nervous energy can be used to your advantage.

When you're in a heightened state from the adrenaline that's being pumped into your body, you can use that energy to communicate enthusiastically, convincingly and passionately. The key is to decrease your level of nervousness so that you can use your energy on these positive activities, not on trying to control your nerves.

So, to harness your nervousness and bring it under control, there are six key tips to remember. These tips are all designed to help you focus on your audience and their needs rather than on yourself and how you are feeling. They all stem from one truism:

The more uncertain you are, the more nervous you will be.

The more you can control the uncertainty, the less nervousness you'll experience, and the more residual energy you'll have to devote to the presentation itself.

Six Steps to Conquering Your Presentation Nerves

1. know your audience.

Consult your audience before your presentation. The more confident you are that you're presenting them with useful and interesting material, the less nervous you'll be overall. You really don't want your presentation to be a surprise. If it is, you lose complete control over the audience's reaction, and that's a large factor in nervousness. So:

Define your target audience.
Ask people who are representative of the audience what they expect from the presentation.
Run your agenda by a few people to see if they think something is missing or is overkill.
Consider contacting participants by email beforehand and asking them a few questions about what they expect.
Greet audience members at the door and do a quick survey of why they're there and what they expect.

2. Know Your Material

Nothing is worse for nerves than trying to give a presentation on a topic that you're not well prepared for. This doesn't mean you have to be an expert beforehand, but you'd better know it backward on presentation day. And making sure that you've understood your audience and their needs properly will help you to ensure that your material is on target to meet their needs.

Another important point to remember is that you can't possibly cover everything you know in your presentation. That would likely be long and boring. So select the most pertinent points, and supplement them with other material if time allows.

To make your material interesting and memorable, include occasional questions to encourage audience participation. This enhances the learning experience and gives you a break from presenting. It also allows you to deliver your information in a more conversational manner which is often more believable.

3. Structure Your Presentation

A common technique for trying to calm nervousness is memorizing what you intend to say. But all this does is make your delivery sound like it's coming from a robot. If you miss a word or draw a blank, your whole presentation is thrown off, and then your nervousness compounds itself with every remaining second. It's far better to structure your presentation so that you give yourself clues to what's coming next.

Here are some tips for doing that:

Have a set of key phrases listed on a cue card.
Refer to these phrases to trigger your mind as to what's coming up next.
If you're using slides, use these key phrases in your transitions.

This approach helps you to control your own uncertainty about whether you'll remember your presentation – both what you want to say and the order in which you want to say it.

A simple, widely used and highly effective structure is to tell the audience what you're going to say, then say it, and then recap what you've said. Our article on How to Structure a Presentation covers this in detail.

4. Practice, Practice, Practice

Although you should avoid memorizing your presentation, you do want to be very comfortable with your delivery. Familiarity brings confidence, and practice helps you to deliver the words naturally. This means that they will be coming more from your heart and mind, rather than from a piece of paper.

Here's what to do when you're rehearsing:

Learn the organization and order of your presentation.
If you do feel the need to memorize, limit it to your opening. This will help you get off to a smooth start.
Try filming yourself. You'll discover what you look and sound like to others, and then you can make a plan to change the things that need changing.
Prepare for large speaking events by practicing with a smaller audience first; for example, by inviting colleagues to listen to a "dry run" during their lunch hour.

5. Prepare, Prepare, Prepare

Once you know what you're going to say, you need to prepare yourself for the actual delivery.

Decide what you're going to wear – make it comfortable and appropriate.
Arrive early and get your equipment set up.
Anticipate problems and have backups and contingencies in place in case something doesn't work, you forget something, etc.
If possible, give everything one last run-through in the real environment.
Prepare responses to anticipated questions. Try to think like that one person in the front row who always tries to trip the presenter up.

6. Calm Yourself From the Inside

Nervousness causes physiological reactions which are mostly attributed to the increase in adrenaline in your system. You can counteract these effects with a few simple techniques:

Practice deep breathing. Adrenaline causes you to breathe shallowly. By breathing deeply your brain will get the oxygen it needs, and the slower pace will trick your body into believing that you're calmer. It also helps with voice quivers, which can occur when your breathing is irregular.
Drink water. Adrenaline can cause a dry mouth, which in turn leads to getting tongue-tied. Have a glass of water handy. Take sips occasionally, especially when you want to emphasize a point.
Smile. This is a natural relaxant that sends positive chemicals through your body.
Use visualization techniques . Imagine that you're delivering your presentation to an audience that's interested, enthused, smiling, and reacting positively. Cement this positive image in your mind, and recall it right before you're ready to go on.
Press and massage your forehead to energize the front of the brain and speech center.
Just before you start talking, pause, make eye contact, and smile. This last moment of peace is very relaxing and gives you time to adjust to being the center of attention.
Speak more slowly than you would in a conversation , and leave longer pauses between sentences. This slower pace will calm you down, and it will also make you easier to hear, especially at the back of a large room.
Move around during your presentation. This will expend some of your nervous energy.
Stop thinking about yourself . Remember that the audience is there to get some information – and it's your job to put it across to them.

To take this to the next level, listen to our " Performing Under Pressure " Expert Interview with Dr Don Greene. This gives you many more tips and techniques for managing performance stress.

When it comes to presenting, nerves are inevitable. Letting them get the better of you is not. You need to develop a strategy for taking the focus off your nervousness and putting that energy to positive use.

By controlling as much of the uncertainty as you can, you'll increase your confidence in your ability to deliver an excellent presentation. This confidence then counteracts your nerves, and you create a positive cycle for yourself.

For your next presentation, be knowledgeable, be well-practiced and prepared, and try out some physical relaxation techniques. Amaze yourself and impress your audience with your calm and cool delivery of a great presentation.

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Coping with Presentation Nerves

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It is entirely natural to feel nervous before making a presentation.

Many seasoned teachers, lecturers and other presenters feel nervous beforehand despite having given hundreds of presentations. The same is true of actors and actresses, celebrities, politicians, preachers and other people working in the media or in the public eye.

Being nervous is not a problem or a weakness, you just need to channel your nervous energy wisely. On the other hand, being over-confident and not nervous could be a weakness!

The symptoms of nerves (or stage fright) can include "butterflies" or a queasy feeling in your stomach, sweaty palms, a dry throat and the panic that your mind has gone blank about your opening lines.

Fortunately, there are some tried and tested strategies and techniques to manage your nerves so that you can concentrate on delivering an effective and engaging presentation.

These techniques will not get rid of your nerves; instead they will help you to use your nervous energy to your advantage. When you are in a heightened state from the adrenaline that is being pumped around your body, you can use that energy to communicate enthusiastically, convincingly, and passionately. The key is to decrease your level of nervousness so you can focus your energy on these positive activities, not on trying to control your nerves.

Managing Presentation Nerves

Leading up to the presentation.

It is essential to always be well prepared and well-rehearsed in order to feel confident.

Do not fixate on the presentation delivery at the expense of good preparation.

Spend time preparing, good preparation, knowing your subject well, and knowing what you are going to say and how you are going to say it, will boost your confidence and help reduce your nerves.

Think of a presentation like an iceberg: what your audience sees - the delivery - is a small percentage of the whole. What goes on out of sight, the planning and preparation, should make up the bulk of the work.

Read our Presentation Skills pages for tips and advice on how to best prepare for your presentation, starting with: What is a Presentation?

Practice your presentation; rehearse to family, friends or just in front of a mirror. Listen to any feedback. Check your timings, speak slowly and think about the types of questions that your audience may have.

If possible visit the presentation venue before the event to see the room layout and check what facilities are available. This will help ensure that everything runs smoothly on the day and help you visualise giving your presentation, which can help reduce feelings of nervousness.

Keep Your Mind and Body Healthy

Nervousness can be heightened if you're not feeling 100%.

Avoid alcohol the night before and on the day of your presentation. Reduce or avoid your caffeine intake from coffee, tea and other sources.

Try to engage in some exercise the day before your presentation. This will not only release endorphins, which make you feel better, but exercise will also make it more likely that you'll sleep well and feel more refreshed on the day of your presentation.

See our pages The Importance of Exercise and The Importance of Sleep for more information.

Eat healthy. If you're feeling nervous then you may not feel like eating. However eating something healthy, fruit and vegetables are always good choices, will make you feel better and give you the energy you need to get through presentation day.

Immediately before the presentation

When you feel nervous immediately before a presentation, the following strategies and exercises should help you:

Practice Deep Breathing

Adrenalin causes your breathing to shallow. By deliberately breathing deeply, your brain will get the oxygen it needs and the slower pace will trick your body into believing you are calmer. This also helps with voice quivers, which can occur when your breathing is shallow and irregular.

Drink Water

Adrenalin can cause a dry mouth, which in turn leads to getting tongue-tied. Have a glass or bottle of water handy and take sips before you start your presentation and occasionally during your presentation, especially when you wish to pause or emphasize a point. Take care not to take large gulps of water.

Chewing gum before a presentation may help you to feel more relaxed. Research has shown that the act of chewing can increase your alertness and help to reduce anxiety. It is usually best to get rid of the gum when you start your presentation.

Use Visualization Techniques

Imagine that you are delivering your presentation to an audience that is interested, enthused, smiling, and reacting positively. Cement this positive image in your mind and recall it just before you are ready to start.

Self-Massage

Press and massage your forehead to energize the front of the brain and speech centre.

Relaxation Exercises

Although you may not feel relaxed before you give your presentation relaxation, exercises can help. Try the following relaxation exercises, but do not continue with them if they cause any pain or discomfort although remember that you may use some muscles you have not exercised for a while and so feel a little stiff afterwards.

Quick Relaxation Exercises

Stand in an easy position with your feet one pace apart, knees 'unlocked' and not rigidly pushed back, spine straight, shoulders not tense, and head balanced. Try to keep your face muscles relaxed by not clenching your jaw or clamping your teeth together.
Now stretch SLOWLY upwards, aim to touch the ceiling but keep your feet flat on the floor. Then flop forward from the waist bending your knees slightly as you go. You are now hanging forward like a rag doll - your arms and head totally unsupported and relaxed.
Straighten up SLOWLY, almost vertebra by vertebra, as if you were puppet and a giant puppet master was pulling you up by the strings keeping your head until last, when you are standing in your original easy position.

Repeat this exercise three times.

Alternatively you can relax in a chair:

Sit comfortably with your lower spine pressed into the back of the chair.
Raise your arms above your head and stretch as high as possible.
Release your arms to your sides and bend forwards with your legs stretched out and stretch your arms out far as possible.
Return to your starting position.

See our section: Relaxation Techniques for more information and ideas of how you can learn to relax effectively.

During the presentation

Many people find that once they are actually giving their presentation or speech they feel a lot better and more relaxed. But it's important to remember to:

Just before you start talking, pause, make eye contact, and smile. This last moment of peace is very relaxing and gives you time to adjust to being the centre of attention.

Smiling is a natural relaxant that sends positive chemical messages through your body. Smiling and maintaining eye contact also help you build rapport with your audience.

Speak more slowly than you would in a conversation, and leave longer pauses between sentences. This slower pace will calm you down, and it will also make you easier to hear, especially at the back of a large room.

Move Around

Move around a little during your presentation as this will expend some of your nervous energy. However, try not to pace backwards and forwards, or rock on your heels, as these activities can be distracting or irritating to your audience.

Stop Thinking About Yourself

Remember that the audience is there to get some information and that it is your job to put that information across to them. Try to put your nerves aside and think about communicating your message as effectively as possible.

After the event

It's important to focus on the positives of your presentation once you've finished. Experience is the single most effective way of overcoming presentation nerves and delivering better presentations in the future.

Get feedback

When possible, ask members of your audience for constructive feedback on your presentation. Listen to what they say and focus on areas that need improvement. Try to see any negative points not as a measure of failure but as learning opportunities for future presentations. Our page on Giving and Receiving Feedback may help here.

Use reflective practice

Reflective practice is a useful technique to help you think about and analyse your experiences and can be used for many aspects of life. The use of reflective practice for a presentation can be particularly useful for helping to minimise feelings of nervousness for future presentations. See our page of Reflective Practice for more help and information.

Don't beat yourself up

Like most things in life, presentations are unlikely to be perfect and there are always ways you can improve. When you get feedback from others and reflect on your own performance, it is important that you understand this and give yourself a break. Think about the positives and what went well, and learn from any mistakes or elements that you feel unhappy with.

Treat yourself

Treat yourself to something that you'll enjoy. Perhaps a glass of wine, or a nice cake or just a relaxing soak in the bath. Something to make you feel a bit special and recognise your achievement.

Continue to: Dealing with Presentation Questions Stress and Stress Management

See also: Preparing for a Presentation | Organising the Material The Newbie Blueprint for Virtual Presentation Success

Like what you're reading?

How to not be nervous for a presentation: 10 useful tips

Get your team on prezi – watch this on demand video.

Anete Ezera July 05, 2022

Your heart beats faster, your hands get sweaty, your breathing gets shorter, and your face turns red. Do you ever get this reaction before giving a presentation? You aren’t the only one. In fact, 73% of the population is affected by public speaking anxiety or glossophobia. We all know this nerve-racking feeling, and a lot of people try to avoid it as much as possible. However, when it’s your job to present in front of an audience, you have to find ways to calm your nerves and give it your best shot. So, next time you’re wondering how to not be nervous for a presentation, try these 6 effective tips that will help you calm down.

#1 Get to the root of the problem

You may have already tried some easy techniques to calm your nerves, but are you still finding yourself dreading public speaking? The best and most effective thing to do is to get to the root of the problem. A lot of times our stresses and fears are masking a greater issue. You might feel stressed before a presentation but in actuality, this could be a fear of rejection because of a traumatizing experience. Ask yourself, what is this stress really about? What is the worst-case scenario for you, and why?

By getting to the root of the problem, you’ll be able to rationalize it. It’s far more effective to understand the problem first before you try to solve it. From thereon, you can try to work with the issue. Ask for help or guidance from others who have experienced the same issue and learn to deal with it on a more practical level.

#2 Be prepared

One of the most obvious reasons why you feel nervous about a presentation is that you aren’t prepared for it. As they say, practice makes perfect. And it couldn’t be more true in this case.

women practicing her speech in front of a mirror

Every great presenter you’ve watched has probably rehearsed his speech a million times. Any great mastery comes from continuous practice, not talent. As a phenomenal example, Alex Honnold climbed a 3000-foot (900m) rock formation without any safety gear in July 2017. The free solo climber practiced climbing the El Captain rock roughly 50 times with safety gear before free soloing the rock formation. After reaching the top of the mountain, in an interview , he confidently stated that there was no uncertainty in this climb because he “knew exactly what to do the whole way.”

Presenting in front of an audience isn’t a life or death situation, but it does have some risks as many situations in life do. Making sure that you know your material so well that you could recite it in your sleep, will make you feel much more confident and comfortable when presenting.

Tip: Practice your presentation in front of your partner, family, or friends. This practice will help you memorize your material and mentally prepare you for speaking in front of an audience.

#3 Organize everything to a tee

Are you using videos, audio, visual aids, or props in your presentation? Make sure everything is organized to a tee. The last thing you want is to worry about a video that won’t play or poor-quality audio materials. Preparation ahead of time will ensure that you’re not surprised with sudden stresses right before or during the presentation.

Also, you’ll want to plan out your presentation. You can even create a mind map for yourself. It’ll help you organize your thoughts and key points, making sure that you remember all the main focus areas you want to touch on during your presentation. The best part is that you don’t even have to take out your pen and paper to create a mind map, you can simply choose one of the Prezi Present templates and create your mind map there.

If you want to discover other practical tips, check out our article on 4 easy ways to prepare for a presentation .

#4 Try breathing exercises

If you’re searching for how to calm down before a presentation, you may have stumbled upon a few breathing exercises. They’re one of the most simple yet highly effective ways to calm down, and only take a few minutes to do. This is something you can easily do right before your presentation to help you relax.

An easy breathing exercise that you can try right away is taking a big inhale while counting until four, then holding your breath for another four, and then exhaling for five. Close your eyes and remove all distractions to make this exercise even more effective. Repeat this cycle at least three times or until you feel calmer and notice that your heart rate has slowed down a bit. If you’re interested in other breathing practices, check out the Healthline article with 10 breathing exercise examples.

#5 Focus on your material, not the audience

Stress usually comes from overthinking, and overthinking is an unnecessary process that happens when we focus on the wrong things. Instead of focusing on what your audience will think about your presentation, focus on the presentation itself. Get excited about the topic. Don’t linger on what you think your audience will think. Overthinking your assumptions and worries will only drain your energy and make you feel powerless in a situation like this. Focusing on things that you can control, like your performance, will help you feel more confident and collected when presenting. So, next time when you are starting to overthink, recognize these thoughts as unnecessary distractions and shift your focus back on your presentation.

#6 Adopt the power of pacing

It’s not just what you say; it’s how you say it. Pacing can really help you with nerves. Try rehearsing your presentation with varying speeds and notice how it affects your delivery. A measured pace can make you feel more in control, which in turn, can ease those presentation jitters.

#7 Channel your nerves into excitement

Here’s a fun fact: the physiological response to nervousness is similar to that of excitement. Use this to your advantage. When you feel those familiar symptoms of anxiety, tell yourself, “I’m not nervous, I’m excited!” This simple mental switch can change your mindset and reduce presentation stress.

#8 Establish a connection with your venue

Familiarity breeds comfort. Arrive early and get to know the space where you’ll present. Walk around, stand on the stage, and practice speaking with the microphone. The more comfortable you are with your surroundings, the less you’ll feel nervous about the presentation.

#9 Dress for success

Never underestimate the power of a good outfit. Wearing something that makes you feel confident can give you an extra boost of positivity. When you know you look good, you’ll likely feel good, and that can be a game-changer when it comes to presentation stress.

#10 Don’t be afraid to mess up

You can’t control everything. Sometimes accidents happen and things fall apart. You have to keep an open mind and trust the process. Most importantly, you have to trust yourself and build your confidence, so that whatever situation is thrown at you, you’ll feel calmer and collected to deal with it.

how to not be nervous for a presentation - women presenting in front of an audience

Also, remember to take any failure as an opportunity to learn. When looking back at your previous presentations, recognize what you succeeded in and what you could have done better. Whenever you receive criticism, don’t dwell on it but take it as an opportunity to grow and improve. At the end of the day, it’s up to you to become a better presenter, and the best way to do it is by trial and error.

We all have been there. Either underprepared or overstressed. If presenting in front of an audience is something new to you, the first few times will inevitably feel more nerve-racking. However, the more you do it, the less stressful it will become. If you’re asking yourself how to not be nervous for a presentation, remember that there are millions of people who are asking the same question. You’re definitely not alone in this. If you want to learn not only how to calm down before a presentation but also how to overcome the fear of public speaking, discover useful tips by a long-time television professional Jessica Marble in this video:

Understanding your stress signals

When you’re wondering how to not be nervous for a presentation, one effective strategy is to become adept at interpreting your body’s stress signals. Our bodies often communicate through symptoms like rapid heartbeat, sweating, or trembling before we consciously recognize our nervousness about a presentation. These stress signals are natural and everyone experiences them to some degree; they’re part of our built-in alarm system.

Instead of trying to suppress these feelings, acknowledge them. See them as indicators that your body is gearing up for something important. By doing this, you can begin to associate these signals with preparation rather than imminent danger. This is a form of cognitive reframing that can significantly reduce presentation stress.

Taking deep breaths can help to regulate your heart rate and calm your nerves. Visualizing a successful outcome can also shift your focus away from the physical sensations of stress. Remember, these signs are not your foes; they are simply your body’s way of preparing you to rise to the challenge. It’s a matter of harnessing them to your advantage.

By understanding and working with your stress signals, rather than against them, you can approach your presentation with a sense of readiness and control.

Reflect, refine, and reaffirm

Embrace the power of reflection.

As the final slide fades and the audience applauds, take a moment to bask in your accomplishment. You’ve just delivered a presentation, and regardless of the butterflies, you made it through. Now’s the time to harness the experience to bolster your future endeavors in public speaking. Ask for feedback from your peers, mentors, or audience members—anyone who can provide constructive insights. This feedback is golden, as it helps you gauge the impact of your presentation and highlights areas for improvement.

The art of fine-tuning

With feedback in hand, reflect on your delivery. What aspects resonated well? Which parts could have flowed better? Perhaps you’ll find that preparation can indeed stave off those nerves, reinforcing the importance of how to not be nervous for a presentation. Identify one or two key areas to focus on next time—maybe it’s your pacing, your visuals, or the way you engage with the audience. Small, targeted changes can have a big impact, boosting your confidence and competence.

Looking forward with confidence

Wrapping up, it’s clear that public speaking is a journey, not a one-off event. Each presentation is a stepping stone to becoming a more skilled and self-assured communicator. You’ve learned to get to the root of your fear, prepare meticulously, organize your content, practice deep breathing, focus on your material, and accept imperfection. Now, you can add to that the importance of tuning into your stress signals and using each experience as a learning opportunity.

As you reflect on today’s presentation and plan for the next, remember that the feelings of being nervous about a presentation are a natural part of growth. The key is to use them, not fear them. With each step, you’re not only learning how to not be nervous for a presentation but also discovering your unique voice and style. With this knowledge, you step into your next presentation ready to excel.

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Why Do Presentations Make You Nervous? [17 TIPS to Overcome it!]

By: Author Shrot Katewa

Have you ever felt nervous about giving a presentation? Then, you are not alone. Many people experience anxiety before or during presentations, and it can be difficult to overcome the nerves. Some people get those feelings every once in a while, and for a few others, it is a regular occurrence.

If this sounds like you, then read on to understand why presentations can make people nervous and get some helpful tips to overcome your nerves!

Why Do Presentations Make People Nervous?

In today’s work culture, people are expected to give a presentation every now and then. It is quite a common practice even for students, but more so when you join an office.

But a seemingly simple task of giving a presentation usually makes people quite nervous!

It is interesting to note that nerves can be a natural reaction to feeling the pressure of speaking in front of people. This is because we are often trying to make an impression on others, and that can cause stress.

There are many reasons why presentations might make you nervous:

You worry about making mistakes or saying something embarrassing.
You worry that you won’t have time to cover everything.
You worry about how people will react, or if they’ll think what you’re saying is interesting and engaging enough.
You might be nervous because this would not be the first speech of its kind in front of a group of people – it just feels like an extension of the other presentations you’ve given.

It doesn’t really matter what makes you nervous when giving a presentation, what is important is what you do to overcome that fear.

But, before I move on to some tips, I would like to point out a few things that you should remember about presentations . These are as follows –

Presentations usually last between five minutes – twenty minutes maximum with a few exceptions. So, holding your nerves for about 20 minutes should not be that hard.
Presentations usually have a well-defined structure – introduction, body, and conclusion. So while it might seem intimidating to speak for so long in front of people who are judging you, the presentation is broken up into segments which make things easier
You don’t have to worry about forgetting what points you want to make. If you have a well-written outline and notes, you will be able to remember your points

So, if we are able to remind ourselves that giving a presentation is not going to be the end of this world even if the presentation doesn’t go as per our plan or if we fail the presentation, we will be able to deliver it without getting nervous.

Let us also look at some tips that will help you overcome your nerves and deliver the presentation successfully.

Tips on How to Overcome Your Nerves When Giving a Presentation

It is important to remember that not all tips mentioned below will be applicable to you. Furthermore, you may not able to implement all of them either (even if they were applicable to you). But, try to implement as many as you can, and it will surely calm your nerves before a presentation.

I also want to highlight that the tips that I have shared below are mostly based on what worked for me. I’ve personally used most of these techniques from time to time and found them useful.

With that in mind, let’s get started with the tips!

Tip 1 – Create a Robust Presentation Structure

The first thing that you want to do is to make sure that you create a good strong presentation.

You don’t want there to be any sort of gaps in the content as that will make people lose interest during your talk. Having a good presentation will also give you the confidence in delivering the presentation as you know exactly what point you want to drive home!

You can follow the story arc for your talk. The story arc can be the chronological order of events that led to your conclusion, or it could be a thematic analysis of what you want to say in your presentation.

If there is a specific point that you are trying to get across and make stick with the audience, then try using repetition as this will reinforce whatever it was that you were trying to say.

The more time and effort that you put into your presentation, the better it will go for you. You want people to walk away feeling like they got value out of what was said in the talk!

Tip 2 – Identify the Most Important Parts of your Presentation

This is one of those things that people often are not aware of or simply ignore.

Once you are done creating the presentation based on the structure that you worked on, it is important to identify the key points to include in your presentation. These would be points that you want people in your audience to remember as key takeaways.

Pro Tip! When identifying the key points of your presentation, make sure they form a part of the puzzle and lead to the conclusion of your presentation!

Identifying such key moments in your presentation can help you plan out what to say in your presentation. It will also help you remember when to pause, use hand gestures, or even use voice intonation to drive home a point.

One thing that can help you in identifying the key points is that all these points, when looked at independently, should ideally lead to the conclusion of your presentation.

Another way of identifying key points is whenever there is a use of any form of data. When data is used, usually the analysis of that would result in a conclusion that forms the part of the puzzle.

Tip 3 – Think of How to Open your Presentation

Now that you have created your presentation, and identified the points that you want to stress upon, it is time to start thinking about how you will deliver the presentation.

The first step in this process is to start your presentation on a strong footing! Think of how you want to open it. Some good ideas are with a story, or by using an interesting quote or statistic that will immediately grab your audience’s attention.

Another way is to start with a cultural reference. Perhaps think of a movie or a character from a famous TV show, and talk about something interesting about him or her that relates to your presentation!

There are many ways of how you can start your presentation, but think of the one that will stick with your audience the most and give the audience a good idea about what they will be hearing from that point onwards.

The next step to getting started with the opening of your presentation is figuring out what you want to say next and linking the opening of your presentation to your first slide. You don’t want to get stuck immediately after the introduction of your presentation!

Tip 4 – Practice Out Aloud to an Empty Room

Once you have figured out how to start the presentation, and know the key points to talk about, you are all set to put them to practice!

One of the best ways to practice is to speak out loud to an empty room! Doing so allows you to hear your voice in an empty space and see if you are speaking too fast or too slow, among other things.

Just imagine yourself standing on the stage in front of a large audience, and start with your presentation just as you would when you get on stage.

This also gives you an opportunity to find your rhythm. Speak for a few minutes to an empty room, and then take note of how many words you said per minute.

If you notice that you are speaking too fast, you will want to slow it down just a little bit as people may not be able to understand what you are saying if you speak too quickly or frantically!

Practicing in an empty room is great since you don’t have to worry about being judged. Plus, you get a chance to go through your presentation from start to end at least a few times!

Tip 5 – Practice your Presentation in Front of a Mirror or with a Friend

Some people find that practicing out loud alone in a room is not the right solution for them as it doesn’t reflect the right situation they will face when on the stage.

Furthermore, it also doesn’t really provide them with feedback on their body language and how other people perceive them when they are giving the presentation.

If this sounds like you, and practicing out loud doesn’t work for you, try practicing on your own in front of a mirror. I find this to be an excellent way to practice, as you are able to see your facial expressions and other things that may not show up when you speak only out loud alone in a room.

Another way is to practice with a friend or a family member. Go with someone you trust as they will not only encourage you but most importantly provide you with relevant feedback to improve your presentation.

A more personal way of practicing is by recording yourself on video when speaking about your presentation. You can also do this with a friend and have them give you feedback on what they hear, what they see from the camera’s angle, etc.

Tip 6 – Create a Mental List of Things that Make you Feel Calm and Confident

Once you are done with practice, you should now feel more confident and look forward to the presentation (instead of feeling nervous!).

However, sometimes you can still get nervous no matter how well prepared you are for the presentation.

A great way to overcome this issue is to make a mental list of things that make you feel calm and confident.

This could be anything from listening to music, taking deep breaths before the presentation starts, or even repeating your favorite mantra before the presentation.

I personally like to take deep breaths as it is highly effective for me. Deep breathing can help calm nerves in situations of high stress or anxiety (i.e., public speaking). This is because it slows down your heart rate while also increasing oxygen to the brain.

No matter what you use as a method to relax, the important thing is that it works for you!

Make sure NOT to use any coping mechanisms that involve avoidance (e.g. not attending the presentation at all), as this will only worsen your anxiety in future presentations.

Tip 7 – Wear Comfortable Clothing

While there is no specific “uniform” that you have to wear when giving a presentation, what I recommend is wearing comfortable clothing!

You want to be wearing something that you can move around in and not feel restricted or uncomfortable during the presentation. If you are wearing tight-fitting clothes, it can be hard to breathe and move – not a great feeling during an already nerve-wracking experience!

Furthermore, if you are showing slides, you want to make sure that clothing doesn’t match the slide colors and act as a distraction.

Depending on the nature of the presentation, you may want to choose whether to go with casual or formal clothing. That said, I usually go with a nice pair of formal clothes as you can not go wrong with them! A clean white shirt with black or brown trousers should do the trick.

Just make sure that they are loose enough for you to feel comfortable in it. It is always better to wear a comfortable outfit than an uncomfortable one!

Tip 8 – Find a Place Where you can be Alone

On the day of the presentation, you need to keep your focus on the presentation. Don’t start worrying, but make sure that you don’t get distracted either.

It can sometimes help to find a place where you can be alone for some time. This could be a restroom, a terrace, a garden, or even an empty corridor.

If you are giving a presentation online from your house using Zoom or an alternative application, then identify a section of your house that will provide you with some personal space.

If you start feeling nervous, you can utilize this space to calm down and go through your relaxation routine (that I mentioned in the previous tip).

Take a deep breath or even go through your presentation once to remind you that you are well prepared, and you CAN do this!

Tip 9 – Brush Up on your Talking Points Before the Presentation

This may seem like a trivial tip but even if you think you know your material well, sometimes you may forget the flow before the presentation.

Even though you may have prepared well for the presentation, it is always helpful to go through your talking points once before the presentation. Just reading through it once can be enough for you to feel more confident about giving the presentation.

Furthermore, remember that it’s not just the talking points, you also want to refresh your memory with the key points of your presentation for emphasis purpose!

In my personal experience, I’ve seen that reading through the material can be enough for us to feel more confident about giving a presentation. It often helps me vanish the jitters before the presentation.

Tip 10 – Try to Remain Calm and Take Deep Breaths Before Stepping on the Stage

Before you get on the stage, you want to make sure that you are feeling calm. If you are nervous, there is a high likelihood of making a mistake or even forgetting the introduction section of your presentation. This can lead to a disastrous presentation for the audience.

In order to feel calm, you want to take deep breaths before getting on stage and even while presenting! If you have any other things that help you relax, you probably want to exercise those options. Remember tip number 6 mentioned above? Now is the time to implement it!

Another thing that has often worked for me is to remember just the start of the presentation. In the past, I’ve noticed that as long as I am able to start the presentation the way I had intended to, it acts as a trigger for the rest of the presentation and I tend to continue in a seamless flow (as long as I have practiced it enough).

Tip 11 – Carry Some Water With You on the Stage

This is a ninja tip! Something that people almost always forget or remember when they are already on the stage!

When you are feeling a little nervous, you will notice that your mouth tends to dry up much faster! Thus, you want to make sure that you carry some water with you on the stage.

Not drinking enough water before a presentation especially when you are nervous can lead to a presenter not being able to speak on stage. This can not only be embarrassing but can also act as a distraction. As a result, you end up losing the chain of thought, and suddenly your presentation just nosedives!

So, make sure that you drink water before and during the presentation because it helps keep your voice fresh without getting dry and cracking up during the talk!

Pro Tip! Carry an 8 oz bottle as it is compact enough to carry around comfortably and provides just about enough water so that you feel the urge of using the washroom in the middle of the presentation!

Sometimes, you may get a bottle of water on stage. However, most of the time, that may not be the case. Thus, it is always better to carry your own bottle.

Remember to not drink too much water before or during the presentation as this will result in running to the washroom more often! (not a comfortable situation to be in when giving a presentation on the stage)

Tip 12 – Stand Up Straight and Speak with a Confident Tone of Voice

When you get on the stage, make sure that you stand up straight. This will help you in two ways: first, it will help you establish a powerful stance. Second, when your body is in an upright position, the diaphragm has more space to expand which results in better vocal projection!

As for your voice tone – speak with confidence and clearly enunciate every word that comes out of your mouth. You don’t want your voice to shake or waver, so make sure that your tone is always clear.

One thing that has worked for me is to speak slightly louder than you normally would. This again helps in two ways: it helps to overcome the shaky or wavering voice due to nervousness. Second, it somehow makes you feel more confident!

Tip 13 – Smile When You Are on the Stage!

If you are nervous on the stage, you may not notice it but people will be able to see it on your face!

One way to circumvent this is to smile at your audience members when you are on the stage!

As humans, it is our natural reaction to smile back when we see someone smile at us! Think of it this way – when a baby smiles at you, what do you do? You smile back, right?

Smiling at your audience when you are standing on the stage (even when you perhaps are not able to see them sometimes), can make your audience more forgiving and can break the ice with them!

Besides, smiling at others will make you feel better about yourself, even if it is just a fake smile at first!

Tip 14 – Maintain Eye Contact with your Audience

When giving the presentation, you want to make sure that you maintain eye contact with your audience members.

You do not want to look down or around at the ground, as this will make it seem like you are unsure of what you’re talking about! That said, you also don’t want to stare into one person’s eyes too closely and for a long time.

While it might be nerve-wracking to maintain eye contact with people, you don’t want to end up being rude by making one person feel uncomfortable and chewing off all of their attention.

Depending on the auditorium in which you are giving a presentation, sometimes, you will not be able to see your audience. However, it is important to remember that your audience is unaware that you are not able to see them (as they will be able to see you)

In such a scenario, it is important that you pretend to be making eye contact with the audience members. However, don’t forget to take breaks and look at the screen and the slides from time to time.

Tip 15 – Use Gestures and Intonation to Emphasize Important Points

It is important to use hand gestures while giving a presentation. Hand gestures signify that you are going to speak and also give emphasis to important points.

The way in which you use your hand gestures can make a huge difference on the mood of the presentation! Furthermore, using hand gestures makes the presentation feel more natural.

Just imagine if you were standing straight in one place giving the presentation. It would feel so boring, right? (It would feel as if you are a robot!)

Thus, movement of hands can break the monotony of the static slides and make the presentation slightly more engaging.

In similar terms, voice intonation can also make a difference in a presentation. By using different intonations, you can make the message more impactful and also show what points are most important to your story.

It is worth noting that body language makes up about 55% of communication! This includes your expressions, voice patterns, body movement, hand gestures, etc.

Thus, it is very important for you to use your hands when giving presentations along with modulations in your voice.

Tip 16 – Don’t Be Afraid to Pause during the Presentation

There will be times during the presentation that you perhaps either forget what to say or you will need some time to think about what you say next.

It is okay to take a small pause at such a moment. Don’t be afraid.

Taking a pause during a presentation may seem like it will make you look nervous, but the opposite is true. People are more likely to see that you are taking a moment as a chance to collect yourself and give them time for their thoughts to be shared.

Just make sure that you keep the pause to no longer than about 5 seconds! Obviously, you don’t need to time yourself for that.

Furthermore, you might think that 5 seconds is just a small amount of time, but in reality, when you are on stage, 5 seconds can feel like an eternity!

So, if you feel like you have taken too long of a pause, don’t worry, you probably haven’t!

Tip 17 – Don’t Move Around Too Much on the Stage

If you are like me and feel nervous when giving a presentation, you probably also have a hard time standing at one spot! You can move around when giving a presentation, but keep it smooth! Be mindful of your movements on stage.

Pro Tip! If you move around on the stage while giving the presentation, make sure that you stop walking when you want to emphasize a certain point! This has a greater impact on your audience.

When presenting, it is okay to move around the stage but try not to walk too fast or in an abrupt pattern that can distract and make you feel more nervous!

Also, you don’t want to be moving around on the stage too much. This can also equally easily distract your audience members!

Presentation nerves – 7 tips to control them

Does the thought of speaking in front of an audience fill you with utter dread and wrack you with presentation nerves?

Do you experience physical and emotional symptoms such as anxiety, feelings of panic, sweaty palms and palpitations? Does your mind go completely blank?

How to overcome your presentation nerves

Your experience may not be so extreme but it’s very natural to feel nervous before you step out on stage and face an audience. If you suffer with presentation nerves our checklist of how to control these very common feelings might be of help.

Know your material

Structure your presentation, practice, practice, then practice some more, engage your audience, walk tall and move slowly, pause, breathe, smile and make eye contact, be authentic.

Overall accept that being a little nervous is a good thing, it helps you stay focused on the day. But understand that there are lots of things you can do to manage your presentation nerves and become a more authentic, confident presenter.

Speak with Confidence to any Size Audience

Would you like some help with speaking with more confidence in any presentation? If so our module ‘Speak with Confidence to Any Size Audience’ could really help.

This module provides a range of expert vocal techniques that will strengthen your vocal power and deliver any spoken message with impact every time you present. Discover specialist skills to speak clearly and engage every corner of the room, making every presentation meaningful and memorable, increasing your powers of persuasion and allowing you to instantly bring a meeting or pitch to life

How to create new and engaging presentations

5 ways to improve personal impact

When do you start practicing?

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How to Deal with Nerves Before a Presentation

Stop telling yourself to calm down..

Posted February 26, 2019

There are a lot of situations that produce anxiety , but giving a presentation is quite possibly the most nerve-wracking of the professional workplace. it could be a presentation in a small meeting, or a pitch to the board, or an address to the whole company or a keynote speech at a conference. Whatever it is, standing in front of others and hoping you don’t forget your lines…or say them wrong…is a recipe for a high level of anxiety.

I get asked about nerves often because, well, most of my job is giving speeches . So, inevitably while I’m waiting backstage someone will ask, “Are you nervous? Do you still get nervous?” Or some variation of that question. And I reply the exact same thing every time.

I say no: I’m excited.

It’s not boastful; it’s actually me trying to hack my own psychology. Sure I get butterflies in my stomach, but I learned how to reframe them. A recent study by Alison Woods Burns of the Harvard Business School that looked at anxiety-producing situations and the best strategies to deal with them. Burns divided study participants into two groups and then exposed them to an anxiety-producing situation. She used a range of different situations, from singing karaoke to giving a presentation.

To the first group, she asked them to repeat the affirmation “I am calm” to try and soothe the participants' anxiety. She gave an affirmation to the second group, but it was very different: I am excited.

When she checked in after the fact, the “I am excited” group dramatically outperformed the “I am calm” group. They appeared to have a better experience. They actually felt like some of their anxiety lifted. And they gave a better presentation or sung better karaoke.

The theory behind why this works is that when you’re nervous, you feel a certain way. There are butterflies in your stomach. There’s a little shake to your hands. And if you try and calm yourself or lie to yourself and say you are calm, it's obvious that the affirmation doesn’t match your feelings. But nervousness and excitement feel very similar: Same butterflies. Same shake. Just a different way of understanding what your body is feeling. So you can re-frame the same sensation not as anxiety but as excitement. Excitement to get your message out into the world.

To push it even further, let’s be frank: If you knew you were going to give a terrible presentation then you wouldn’t be feeling nervousness, anyway. You’d be feeling dread. So the fact that you’re feeling nervousness means that there is a potential positive outcome. And that positive outcome is what you should focus on.

You’re not nervous that you won’t get that positive outcome, you’re excited because you can.

David Burkus is an assistant professor of management at the College of Business at Oral Roberts University.

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Managing Presentation Nerves

How to calm your stage fright.

Your stomach is queasy, your palms are sweaty, and your mind has gone blank about your opening lines. What will you be like when you've been introduced and the room goes quiet?

Are you doomed to presentation panic or paralysis, or can you overcome that debilitating nervousness and deliver a speech that wows the audience? (Or at least leaves them feeling satisfied?)

A positive mindset is vital to delivering a good presentation.

How Nervous Do You Feel Before a Speech?

The more uncertain you are, the more nervous you will be.

The more you can control the uncertainty, the less nervousness you'll experience, and the more residual energy you'll have to devote to the presentation itself.

Six Steps to Conquering Your Presentation Nerves

1. know your audience.

Define your target audience.
Ask people who are representative of the audience what they expect from the presentation.
Run your agenda by a few people to see if they think something is missing or is overkill.
Consider contacting participants by email beforehand and asking them a few questions about what they expect.
Greet audience members at the door and do a quick survey of why they're there and what they expect.

2. Know Your Material

3. Structure Your Presentation

Here are some tips for doing that:

Have a set of key phrases listed on a cue card.
Refer to these phrases to trigger your mind as to what's coming up next.
If you're using slides, use these key phrases in your transitions.

This approach helps you to control your own uncertainty about whether you'll remember your presentation – both what you want to say and the order in which you want to say it.

4. Practice, Practice, Practice

Here's what to do when you're rehearsing:

Learn the organization and order of your presentation.
If you do feel the need to memorize, limit it to your opening. This will help you get off to a smooth start.
Try filming yourself. You'll discover what you look and sound like to others, and then you can make a plan to change the things that need changing.
Prepare for large speaking events by practicing with a smaller audience first; for example, by inviting colleagues to listen to a "dry run" during their lunch hour.

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5. Prepare, Prepare, Prepare

Once you know what you're going to say, you need to prepare yourself for the actual delivery.

Decide what you're going to wear – make it comfortable and appropriate.
Arrive early and get your equipment set up.
Anticipate problems and have backups and contingencies in place in case something doesn't work, you forget something, etc.
If possible, give everything one last run-through in the real environment.
Prepare responses to anticipated questions. Try to think like that one person in the front row who always tries to trip the presenter up.

6. Calm Yourself From the Inside

Nervousness causes physiological reactions which are mostly attributed to the increase in adrenaline in your system. You can counteract these effects with a few simple techniques:

Practice deep breathing. Adrenaline causes you to breathe shallowly. By breathing deeply your brain will get the oxygen it needs, and the slower pace will trick your body into believing that you're calmer. It also helps with voice quivers, which can occur when your breathing is irregular.
Drink water. Adrenaline can cause a dry mouth, which in turn leads to getting tongue-tied. Have a glass of water handy. Take sips occasionally, especially when you want to emphasize a point.
Smile. This is a natural relaxant that sends positive chemicals through your body.
Use visualization techniques . Imagine that you're delivering your presentation to an audience that's interested, enthused, smiling, and reacting positively. Cement this positive image in your mind, and recall it right before you're ready to go on.
Press and massage your forehead to energize the front of the brain and speech center.
Just before you start talking, pause, make eye contact, and smile. This last moment of peace is very relaxing and gives you time to adjust to being the center of attention.
Speak more slowly than you would in a conversation , and leave longer pauses between sentences. This slower pace will calm you down, and it will also make you easier to hear, especially at the back of a large room.
Move around during your presentation. This will expend some of your nervous energy.
Stop thinking about yourself . Remember that the audience is there to get some information – and it's your job to put it across to them.

To take this to the next level, listen to our " Performing Under Pressure " Expert Interview with Dr Don Greene. This gives you many more tips and techniques for managing performance stress.

This site teaches you the skills you need for a happy and successful career; and this is just one of many tools and resources that you'll find here at Mind Tools. Subscribe to our free newsletter , or join the Mind Tools Club and really supercharge your career!

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Comments (22)

Over a month ago Michele wrote Hi Mauriced, Thank you for the feedback on the article and for sharing yours with us. I enjoyed reading it. I especially like the point you make about challenging the status quo and resisting the feeling of being forced to do a presentation, when you don't have anything compelling or relevant to say. Michele Mind Tools Team
Over a month ago Mauriced wrote A very useful and helpful article on such an extremely important topic. Here is another perspective you may be interested in. https://mindfulpresenter.com/mindful-blog/presentation-anxiety-content/
Over a month ago Michele wrote Hello anushka, Toastmasters is an excellent way to develop and practice your presentation skills. Thank you for your feedback on the article. You will be able to apply what you have learned here when you join Toastmasters. Michele Mind Tools Team

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How to give a good presentation that captivates any audience

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What are the main difficulties when giving presentations?

How to create an effective presentation, after that, how do i give a memorable presentation, how to connect with the audience when presenting.

If you’ve ever heard someone give a powerful presentation, you probably remember how it made you feel. Much like a composer, a good speaker knows precisely when each note should strike to captivate their audience’s attention and leave them with a lasting impression.

No one becomes a great public speaker or presenter without practice. And almost everyone can recall a time one of their presentations went badly — that’s a painful part of the learning process.

Whether you’re working within a small creative team or a large organization, public speaking and presentation skills are vital to communicating your ideas. Knowing how to present your vision can help you pitch concepts to clients, present ideas to your team, and develop the confidence to participate in team meetings.

If you have an upcoming presentation on the horizon and feel nervous, that’s normal. Around 15-30% of the general population experience a fear of public speaking . And, unfortunately, social anxiety is on the rise, with a 12% increase in adults over the last 20 years .

Learning how to give a good presentation can dismantle your fears and break down these barriers, ensuring you’re ready to confidently share your point of view.

It’s the week before your presentation, and you’re already feeling nervous . Maybe there’ll be an important mentor in the room you need to impress, or you’re looking for an opportunity to show your boss your value. Regardless of your countless past presentations, you still feel nervous.

Sharing your vision and ideas with any sized group is intimidating. You’re likely worrying about how you’ll perform as a presenter and whether the audience will be interested in what you offer. But nerves aren’t inherently negative — you can actually use this feeling to fuel your preparation.

businesswoman-speaking-from-a-podium-to-an-audience-in-a-conference-room-how-to-give-a-good-presentation

It’s helpful to identify where your worries are coming from and address your fears. Here are some common concerns when preparing for an upcoming presentation:

Fear of public speaking: When you share your ideas in front of a group, you’re placing yourself in a vulnerable position to be critiqued on your knowledge and communication skills . Maybe you feel confident in your content, but when you think about standing in front of an audience, you feel anxious and your mind goes blank.

It’s also not uncommon to have physical symptoms when presenting . Some people experience nausea and dizziness as the brain releases adrenaline to cope with the potentially stressful situation . Remember to take deep breaths to recenter yourself and be patient, even if you make a mistake.

Losing the audience’s attention: As a presenter, your main focus is to keep your audience engaged. They should feel like they’re learning valuable information or following a story that will improve them in life or business.

Highlight the most exciting pieces of knowledge and ensure you emphasize those points in your presentation. If you feel passionate about your content, it’s more likely that your audience will experience this excitement for themselves and become invested in what you have to say.

Not knowing what content to place on presentation slides: Overloading presentation slides is a fast way to lose your audience’s attention. Your slides should contain only the main talking points and limited text to ensure your audience focuses on what you have to say rather than becoming distracted by the content on your slides.

Discomfort incorporating nonverbal communication: It’s natural to feel stiff and frozen when you’re nervous. But maintaining effective body language helps your audience stay focused on you as you speak and encourages you to relax.

If you struggle to incorporate body language into your presentations, try starting small by making hand gestures toward your slides. If you’re working with a large audience, use different parts of the stage to ensure everyone feels included.

Each presenter has their own personal brand and style. Some may use humor to break the ice, while others might appeal to the audience’s emotional side through inspiring storytelling.

Watching online presentations, such as TED talks, is an excellent way to expose yourself to various presentation styles and develop your own. While observing others, you can note how they carry themselves on stage and learn new ways to keep your audience engaged.

Once you’ve addressed what’s causing your fears, it’s time to prepare for a great presentation. Use your past experience as inspiration and aim to outshine your former self by learning from your mistakes and employing new techniques. Here are five presentation tips to help you create a strong presentation and wow your audience:

1. Keep it simple

Simple means something different to everyone.

Before creating your presentation, take note of your intended audience and their knowledge level of your subject. You’ll want your content to be easy for your intended audience to follow.

Say you’re giving a presentation on improving your company’s operational structure. Entry-level workers will likely need a more straightforward overview of the content than C-suite leaders, who have significantly more experience.

Ask yourself what you want your audience to take away from your presentation and emphasize those important points. Doing this ensures they remember the most vital information rather than less important supporting ideas. Try organizing these concepts into bullet points so viewers can quickly identify critical takeaways.

2. Create a compelling structure

Put yourself in your audience member’s shoes and determine the most compelling way to organize your information. Your presentation should be articulate , cohesive, and logical, and you must be sure to include all necessary supporting evidence to strengthen your main points.

If you give away all of your answers too quickly, your audience could lose interest. And if there isn’t enough supporting information, they could hit a roadblock of confusion. Try developing a compelling story that leads your audience through your thought processes so they can experience the ups and downs alongside you.

By structuring your presentation to lead up to a final conclusion, you’re more likely to keep listeners’ attention. Once you’ve reached that conclusion, you can offer a Q&A period to put any of their questions or concerns to rest.

3. Use visual aids

Appealing to various learning styles is a great way to keep everyone on the same page and ensure they absorb your content. Visual aids are necessary for visual learners and make it easier for people to picture your ideas.

Aim to incorporate a mixture of photos, videos, and props to engage your audience and convey your key points. For instance, if you’re giving a presentation on anthropology subject matter, you could show your audience an artifact to help them understand how exciting a discovery must have been.

If your presentation is long, including a video for your audience to watch is an excellent way to give yourself a break and create new jumping-off points for your speech.

4. Be aware of design techniques and trends

Thanks to cutting-edge technology and tools, you have numerous platforms at your disposal to create a good presentation. But keep in mind that although color, images, and graphics liven things up, they can cause distraction when misused.

Here are a few standard pointers for incorporating visuals on your slides:

Don’t place blocks of small text on a single slide
Use a minimalistic background instead of a busy one
Ensure text stands out against the background color
Only use high-resolution photos
Maintain a consistent font style and size throughout the presentation
Don’t overuse transitions and effects

5. Try the 10-20-30 rule

Guy Kawasaki, a prominent venture capitalist and one of the original marketing specialists for Apple, said that the best slideshow presentations are less than 10 slides , last at most 20 minutes, and use a font size of 30. Following this strategy can help you condense your information, eliminate unnecessary ideas, and maintain your audience’s focus more efficiently.

Once you’re confident in creating a memorable presentation, it’s time to learn how to give one. Here are some valuable tips for keeping your audience invested during your talk:

Tip #1: Tell stories

Sharing an anecdote from your life can improve your credibility and increase your relatability. And when an audience relates to you, they’re more likely to feel connected to who you are as a person and encouraged to give you their full attention, as they would want others to do the same.

Gill Hicks utilized this strategy well when she shared her powerful story, “ I survived a terrorist attack. Here’s what I learned .” In her harrowing tale, Hicks highlights the importance of compassion, unconditional love, and helping those in need.

If you feel uncomfortable sharing personal stories, that’s okay. You can use examples from famous individuals or create a fictional account to demonstrate your ideas.

Tip #2: Make eye contact with the audience

Maintaining eye contact is less intimidating than it sounds. In fact, you don’t have to look your audience members directly in their eyes — you can focus on their foreheads or noses if that’s easier.

Try making eye contact with as many people as possible for 3–5 seconds each. This timing ensures you don’t look away too quickly, making the audience member feel unimportant, or linger too long, making them feel uncomfortable.

If you’re presenting to a large group, direct your focus to each part of the room to ensure no section of the audience feels ignored.

Group-of-a-business-people-having-meeting-in-a-conference-room-how-to-give-a-good-presentation

Tip #3: Work on your stage presence

Although your tone and words are the most impactful part of your presentation, recall that body language keeps your audience engaged. Use these tips to master a professional stage presence:

Speak with open arms and avoid crossing them
Keep a reasonable pace and try not to stand still
Use hand gestures to highlight important information

Tip #4: Start strong

Like watching a movie trailer, the first seconds of your talk are critical for capturing your audience’s attention. How you start your speech sets the tone for the rest of your presentation and tells your audience whether or not they should pay attention. Here are some ways to start your presentation to leave a lasting impression:

Use a quote from a well-known and likable influential person
Ask a rhetorical question to create intrigue
Start with an anecdote to add context to your talk
Spark your audience’s curiosity by involving them in an interactive problem-solving puzzle or riddle

Tip #5: Show your passion

Don’t be afraid of being too enthusiastic. Everyone appreciates a speaker who’s genuinely excited about their field of expertise.

In “ Grit: The Power of Passion and Perseverance ,” Angela Lee Duckworth discusses the importance of passion in research and delivery. She delivers her presentation excitedly to show the audience how excitement piques interest.

Tip #6: Plan your delivery

How you decide to deliver your speech will shape your presentation. Will you be preparing a PowerPoint presentation and using a teleprompter? Or are you working within the constraints of the digital world and presenting over Zoom?

The best presentations are conducted by speakers who know their stuff and memorize their content. However, if you find this challenging, try creating notes to use as a safety net in case you lose track.

If you’re presenting online, you can keep notes beside your computer for each slide, highlighting your key points. This ensures you include all the necessary information and follow a logical order.

Woman-presenting-charts-and-data-to-work-team-how-to-give-a-good-presentation

Tip #7: Practice

Practice doesn’t make perfect — it makes progress. There’s no way of preparing for unforeseen circumstances, but thorough practice means you’ve done everything you can to succeed.

Rehearse your speech in front of a mirror or to a trusted friend or family member. Take any feedback and use it as an opportunity to fine-tune your speech. But remember: who you practice your presentation in front of may differ from your intended audience. Consider their opinions through the lens of them occupying this different position.

Tip #8: Read the room

Whether you’re a keynote speaker at an event or presenting to a small group of clients, knowing how to read the room is vital for keeping your audience happy. Stay flexible and be willing to move on from topics quickly if your listeners are uninterested or displeased with a particular part of your speech.

Tip #9: Breathe

Try taking deep breaths before your presentation to calm your nerves. If you feel rushed, you’re more likely to feel nervous and stumble on your words.

The most important thing to consider when presenting is your audience’s feelings. When you approach your next presentation calmly, you’ll put your audience at ease and encourage them to feel comfortable in your presence.

Tip #10: Provide a call-to-action

When you end your presentation, your audience should feel compelled to take a specific action, whether that’s changing their habits or contacting you for your services.

If you’re presenting to clients, create a handout with key points and contact information so they can get in touch. You should provide your LinkedIn information, email address, and phone number so they have a variety of ways to reach you.

There’s no one-size-fits-all template for an effective presentation, as your unique audience and subject matter play a role in shaping your speech. As a general rule, though, you should aim to connect with your audience through passion and excitement. Use strong eye contact and body language. Capture their interest through storytelling and their trust through relatability.

Learning how to give a good presentation can feel overwhelming — but remember, practice makes progress. Rehearse your presentation for someone you trust, collect their feedback , and revise. Practicing your presentation skills is helpful for any job, and every challenge is a chance to grow.

Enhance your presentation skills

Discover coaching that transforms your public speaking and boosts your confidence in presenting.

Elizabeth Perry, ACC

Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships. With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.

6 presentation skills and how to improve them

How to make a presentation interactive and exciting, 3 stand-out professional bio examples to inspire your own, tell a story they can't ignore these 10 tips will teach you how, how to write a speech that your audience remembers, reading the room gives you an edge — no matter who you're talking to, 18 effective strategies to improve your communication skills, your guide to what storytelling is and how to be a good storyteller, writing an elevator pitch about yourself: a how-to plus tips, similar articles, how to pitch ideas: 8 tips to captivate any audience, the 11 tips that will improve your public speaking skills, 30 presentation feedback examples, fear of public speaking overcome it with these 7 tips, how to not be nervous for a presentation — 13 tips that work (really), stay connected with betterup, get our newsletter, event invites, plus product insights and research..

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EXPLORE Random Article

How to Calm Your Nerves Before a Presentation

Last Updated: October 11, 2022 References

This article was co-authored by wikiHow staff writer, Eric McClure . Eric McClure is an editing fellow at wikiHow where he has been editing, researching, and creating content since 2019. A former educator and poet, his work has appeared in Carcinogenic Poetry, Shot Glass Journal, Prairie Margins, and The Rusty Nail. His digital chapbook, The Internet, was also published in TL;DR Magazine. He was the winner of the Paul Carroll award for outstanding achievement in creative writing in 2014, and he was a featured reader at the Poetry Foundation’s Open Door Reading Series in 2015. Eric holds a BA in English from the University of Illinois at Chicago, and an MEd in secondary education from DePaul University. There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 1,554 times.

Whether it’s a wedding speech, work presentation, or school project, presentations can be a lot of fun if you adopt a positive attitude. Even if you do find your nerves acting up, there are plenty of simple measures that you can take to prevent your fears from getting the best of you. Adequately preparing your body and mind will ensure that you’re feeling great on the big day. There are also several simple exercises that you can use to trick your body into calming down before the presentation. If all else fails, there are plenty of ways to distract yourself!

Using Simple Tricks to Maintain a Positive Attitude

Step 1 Slow your breathing and count to 10 to cool your nerves.

Tip: Performing this breathing exercise at least once a day is a good way to combat general performance anxiety.

Visualization can turn negative feelings and thoughts into positive ones. Nervousness can become enthusiasm if you relax and refocus your energy.

If you aren’t going to be alone before your presentation, go the bathroom and strike poses in the mirror.
Smile. Even if you aren’t happy, you’ll trick your brain into thinking you are. There’s some truth in the adage that you should fake it until you make it!

Step 4 Interrupt negative thoughts with goofy jokes and humor.

If you’re presenting a speech where humor is appropriate, consider starting with a joke to alleviate tension in the room.

Distracting Yourself to Calm Your Nerves

Step 1 Listen to calming music before your presentation.

Even if you aren’t a fan of it, uplifting classical music is an excellent way to subconsciously relax yourself. Mozart’s “Sonata No. 17 in C” and Prokofiev's “Classical” Symphony are excellent choices.

Tip: While up-tempo hip hop and heavy metal may be good at hyping you up for a basketball game or tough conversation, it’s not going to do a good job of calming your nerves.

If you’re drawing faces, put a smile on them for a double-dose of positivity before you get up to speak. It won’t hurt to imagine a smiling face staring up at you from the audience!

Fidget cubes and Rubik’s puzzles are other solid options for keeping your mind free from stress.

Preparing for Your Presentation

Step 1 Get enough sleep and eat a good breakfast the day of your presentation.

Drinking too much coffee in the morning can make you jittery. Try to keep it to just one cup if you can.
Don’t overeat. Too much food in the morning may make you feel sluggish or slow in the hours leading up to your presentation.

Memorizing the first 3-4 sentences of your presentation is an easy way to make sure that you don’t get jammed up early on. It will also boost your confidence as you run through the rest of your presentation.
If you can, record yourself speaking and play it back to see if there’s anything that you need to fix or work on.
To simulate a real audience, ask a friend, roommate, or family member to sit through a practice session. They may be able to give you some advice as well!

Don’t overdo it. If you strain your body, you could end up in pain. Nobody wants to present when they’re sore! A simple 15-20 minutes is more than enough to ensure that you’re feeling loose and ready.

Step 4 Get used to your surroundings by showing up early.

Showing up early will also give you plenty of time to set up a PowerPoint or any other technology that you need to use.
Arriving early can give you an opportunity to practice one more time right before your presentation.

Tip: Rushing to show up on time is another cause of concern for a lot of people. Showing up early will remove this fear by giving you plenty of time to get where you’re going.

Step 5 Be willing to improvise and change your direction.

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Psychological Health
Emotions and Feelings

How to Not Get Nervous

Last Updated: April 18, 2024 Approved

This article was co-authored by Tracy Carver, PhD . Dr. Tracy Carver is an award-winning Licensed Psychologist based in Austin, Texas. Dr. Carver specializes in counseling for issues related to self-esteem, anxiety, depression, and psychedelic integration. She holds a BS in Psychology from Virginia Commonwealth University, an MA in Educational Psychology, and a Ph.D. in Counseling Psychology from The University of Texas at Austin. Dr. Carver also completed an internship in Clinical Psychology through Harvard University Medical School. She was voted one of the Best Mental Health Professionals in Austin for four years in a row by Austin Fit Magazine. Dr. Carver has been featured in Austin Monthly, Austin Woman Magazine, Life in Travis Heights, and KVUE (the Austin affiliate for ABC News). There are 8 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 15 testimonials and 80% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 1,181,086 times.

We’ve all been nervous at some point—it’s a totally natural feeling that’s part of the human experience! However, if your nervousness causes you to freeze up before performing certain activities or just makes it really hard to go about your day, it’s something you probably want to work on improving. Luckily, with patience and practice, you can beat unpleasant nervous feelings.

Here are 11 tips for keeping your nerves at bay.

Practice for anything that you’re nervous to do.

This makes you feel more ready and less nervous.

If you’re nervous about an upcoming social engagement, you can practice how to introduce yourself to new people or practice some small talk in front of the mirror.

Give yourself a pep talk.

This can help push nervous thoughts out of your mind.

You can also try developing a mantra, or a phrase or set of words that help calm you, and using it every time you feel nervous about anything. For instance, repeat something like “You are strong.” over and over to yourself any time you get nervous.

Visualize success.

Positive thinking can decrease your negativity and nervousness.

To help you do this, ask yourself: “What’s the best thing that can happen?” Then, focus on visualizing the most positive outcome that could happen from your upcoming performance.

Take deep, slow breaths.

This resets your nervous system to calm you down.

You can regulate your breath by counting to a certain number or repeating "Now I breathe in, now I breathe out."

Exercise early in the day.

Exercise boosts endorphins and reduces anxious feelings.

For example, if you’re nervous for an upcoming presentation you have to give in the afternoon, get up early and go for a run in the morning to alleviate your nervous feelings.

Write down your nervous thoughts.

Writing things down can help you let go of your worries.

For example, if you’re nervous about an upcoming social event, write down what that event is and try to elaborate on why it’s making you feel nervous. Then, confront those feelings and try to let them go — they might seem less rational when you see them written down!

Focus on the present instead of living in the past or future.

What's done is done and what hasn't happened yet, well, hasn't happened.

There is such a thing as a self-fulfilling prophecy. If you concentrate on messing up your big speech tomorrow, you might end up messing up your big speech tomorrow. Focusing on the now grounds you in what's going on and lets you keep a level head.

Remember that it's natural to get nervous.

Nervousness is just anticipation for something that’s coming up.

Get organized for upcoming performances.

The more organized you are, the less nervous you feel.

A “performance” can be anything you have to do that’s making you feel nervous. For example, a party or other social event can be considered a social performance. You could pick out your outfit and brainstorm some topics of conversation to get organized for something like that.

If you experience nerves, channel them so that they fuel you. "I think it's healthy for a person to be nervous. It means you care – that you work hard and want to give a great performance. You just have to channel that nervous energy into the show."

Face your fears.

Avoiding things that make you nervous can just make those feelings worse.

For example, if social interaction makes you nervous, start small by just going to a party full of strangers with a friend of yours. Then, once you feel okay there, make it a goal to introduce yourself to at least 1 new person.

Take care of your basic needs.

Don’t let nervousness cause you to stop eating or sleeping.

If you’re nervous before an event and it's really hard to eat a full meal, have a healthy, brain-boosting snack like a banana before instead.
Avoid or limit caffeine and alcohol, which can both contribute to anxious feelings.

Expert Q&A

Tips from our Readers

Keep in mind that whatever you're nervous about will be over before you know it. For example, if you've got a test in an hour, remember it'll just take a little while, and then it'll be done.
Take a few deep, slow breaths to chill out. Breathe in through your nose and out through your mouth. Breathing like this can calm both your mind and body.
Try not to look out at the crowd if you can help it. You'll just think about why you feel nervous. Look at a plain wall or straight ahead instead.
Talk to a friend first to get your mind off whatever's making you nervous. Chat about other stuff to distract yourself until it's time.
Tell yourself that you practiced and are ready to go. Being confident in what you can do helps with nerves.
Picture everything going perfectly! Thinking positive can lead to positive things happening.

↑ https://www.mayoclinic.org/diseases-conditions/specific-phobias/expert-answers/fear-of-public-speaking/faq-20058416
↑ https://kidshealth.org/en/teens/nerves.html
↑ Tracy Carver, PhD. Licensed Psychologist. Expert Interview. 7 January 2021.
↑ Nicolette Tura, MA. Empowerment Expert. Expert Interview. 23 January 2020.
↑ https://www.inc.com/larry-kim/15-power-up-tips-to-make-you-a-better-presenter.html
↑ https://www.nhs.uk/mental-health/conditions/social-anxiety/
↑ https://www.helpguide.org/articles/anxiety/social-anxiety-disorder.htm
↑ https://au.reachout.com/articles/how-to-stop-being-nervous

About This Article

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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To Overcome Your Fear of Public Speaking, Stop Thinking About Yourself

Sarah Gershman

Tips for before and during your presentation.

Even the most confident speakers find ways to distance themselves from their audience. It’s how our brains are programmed, so how can we overcome it? Human generosity. The key to calming the amygdala and disarming our panic button is to turn the focus away from ourselves — away from whether we will mess up or whether the audience will like us — and toward helping the audience. Showing kindness and generosity to others has been shown to activate the vagus nerve, which has the power to calm the fight-or-flight response. When we are kind to others, we tend to feel calmer and less stressed. The same principle applies in speaking. When we approach speaking with a spirit of generosity, we counteract the sensation of being under attack and we feel less nervous.

Most of us — even those at the top — struggle with public-speaking anxiety. When I ask my clients what makes them nervous, invariably they respond with the same answers:

Sarah Gershman is an executive speech coach and CEO of Green Room Speakers. She is a professor at the McDonough School of Business at Georgetown University, where she teaches public speaking to leaders from around the globe.

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1. Slow your breathing and count to 10 to cool your nerves. Relax your body and focus on the feeling of your chest rising and lowering as you breathe. Slow your breathing until you're at a calm pace, and listen to the natural flow of your breath. Start counting at 1 on the inhale, and 2 on the exhale.
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