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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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How to not be nervous for a presentation — 13 tips that work (really!)

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Why do I get nervous before presenting?

How not to be nervous when presenting, 5 techniques to control your nerves, quotes for inspiration, speak with confidence.

If you feel nervous or scared about talking to someone new, giving a speech, or being on stage, rest assured: you’re not alone. 

Experiencing symptoms of performance anxiety like an increased heart rate, trembling hands, or excessive sweating is perfectly normal. In fact, people often fear public speaking . But the more you’re immersed in these types of situations, the more comfortable you’ll become . 

We’ll explore how to not be nervous for a presentation and offer inspirational quotes to help you step out of your comfort zone.

Based on data from the National Social Anxiety Center, fear of public speaking is the most common phobia . The official term for this fear is glossophobia, colloquially termed stage fright.

Stage fright typically arises from the perception that when you're in front of a group of people, they'll judge you. The brain’s frontal lobe aids in memory, and when we’re stressed, increased stress hormones temporarily shut that region down . This is what causes us to freeze up and stop talking. 

There’s nothing wrong with being nervous. We all have different social comfort zones, communication styles, and presentation skills. But we can expand and improve our skills if we’re cognitively flexible .

Cognitive flexibility plays a big role in our behavior and attitudes and impacts our performance. You can use your fears as a catalyst for growth and learning — including giving a great presentation.

The following techniques will help you shift your thinking from reactive to proactive to combat nerves throughout the presentation experience:

Before the presentation:

1. Know your topic

Don’t wing it when it comes to presenting any topic. The better you understand your subject matter, the more confident you’ll feel. You can answer questions right away and won’t have to rely on your notes.

If there are a few points or any information you think might arise during the presentation or Q&A, research it and become comfortable speaking to the subject.

Here are a few ways to study: 

• Break down concepts onto notecards
• Practice answering questions  (especially the hard ones you hope no one asks)
• Explain complex information to peers and colleagues

2. Be organized

Take time to thoroughly plan each aspect of the presentation. Often, that means designing PowerPoint slides or other visual aids like videos. Clarify with the organizer what format and technology you’ll be using.

If it’ll be virtual, get your background and room organized, too. This ensures the presentation will go smoothly, in turn reducing stress.  Consider the following preparations:

• Invite your support network to the event
• Arrive early to set up tech and get comfortable in the space
• Practice timing your presentation with the time tracker you’ll use day-of
• Bring a water bottle and a snack
• Contact your manager or venue staff to discuss any accessibility or tech concerns

3. Practice, practice, practice

Whether you’re rehearsing in front of a mirror, family member, or pet, you can never practice enough. Ask for feedback about your body language , eye contact , and how loudly you project your voice.

If you’ll be giving the presentation on a video conference, record it on the platform to see how you look and sound.

4. Visualize your success

Thinking through possible outcomes is a great way to prepare — but it can also backfire on you. If you obsess over negative what-ifs, this failing mentality might become a self-fulfilling prophecy. 

The more often you fill your mind with positive thoughts and visualize your success, the more automatic they’ll be. Positive self-talk can make a big difference to your confidence. Run through the presentation — successfully — in your head.

During the presentation:

5. Focus on your material, not the audience

Your audience is there for your presentation — not to assess you. They’ll be looking at your colorful slides and listening to what you’re saying. Don’t let your mind fill with insecurities . 

6 . Don't fear silence

If your mind suddenly goes blank, that’s okay. It may seem like an eternity to you as you try to figure out what to say next, but it’s only a few seconds at most. 

Pausing isn’t a bad thing, anyway. You can use dramatic breaks advantageously to draw attention before the most important bits. 

7 . Speak slowly

Presentation anxiety often causes nervous energy, so we speak faster than normal. This might make you fumble your words or forget important details.

Slow down. Audience members will be thankful since they can understand you , and drawing out your speech will give you time to calm down, ground yourself , and stay organized.

8 . Take deep breaths and drink water

Breathing delivers oxygen to your brain, allowing you to think more clearly. Drinking water ups your energy, and also gives you a moment to pause. 

Smiling is a simple yet effective way to soothe your nerves. Doing so releases endorphins, helping you physically feel more confident. And a friendly face will make the audience more open to what you’re saying. 

10 . Remember the three "audience truths"

These include: 1) for the duration of the presentation, the audience believes you’re the expert, 2) they’re on your side, and 3) they don’t know when you make a mistake. 

After the presentation:

11. Recognize your success

Giving a presentation is something worth being proud of — celebrate it! In addition to family, friends, and coworkers, you deserve a high five from yourself, too.

1 2. Collect feedback

Feedback is a wonderful gift if you use it as a tool to help you do even better next time. Ask some of your audience members what they liked and what they didn’t. Remember, you can learn a lot from your mistakes . 

1 3. Don't beat yourself up

You did the best you could, and that’s all anyone — including you — can ask for. 

Nervousness is perfectly normal, but sometimes our symptoms hold us back from doing — and enjoying — scarier tasks. Here are five tips for overcoming nerves:

1. Practice impression management

Impression management requires projecting an image that contradicts how you actually feel. It’s essentially a “fake it ‘til you make it” strategy.  Let’s say you’re about to make a corporate-wide presentation and feel worried you’ll forget important information. You’ll counteract this worry by imagining yourself remembering every detail and delivering it entertainingly.

Learn from this practice by noting the information chosen in your hypothetical and how you expressed it effectively. 

2. Talk to someone

Emotions are contagious. We absorb others’ positive vibes . Chatting with people who are excited about and confident in our presentation abilities rubs off on us. 

Before a presentation, call a cheerleader in your life — someone who’s on your side and understands your nerves. Be specific, discussing which parts of presenting are nerve-wracking and what you need from them.

3. Do breathing exercises

Mindful breathing is when you pay attention to the sensation of inhaling and exhaling while controlling and deepening breath length. Breathwork has several health benefits, including reducing stress and anxiety and improving memory, attention, and focus. 

Before the presentation, find a quiet and solitary space. Breathe deeply for at least a minute, focusing on sensation and depth. This practice brings you into your body and out of your mind (away from nerve-wracking thoughts).

4. Practice reframing 

Reframing is a technique used in cognitive behavior therapy (CBT) to improve negative automatic thought patterns over time. One such pattern is viewing certain emotions as bad, and others as good. Nervousness feels the same in the body as excitement. Instead of panicking even more when realizing you’re nervous, reframe your impression of nerves as excitement for what you’re about to do.

This excitement will propel you forward with confidence and pride for stepping out of your comfort zone and doing something scary.

Here are seven inspirational quotes to help you feel confident and excited when doing something you’re nervous about:

“You can speak well if your tongue can deliver the message of your heart.” John Ford

“ When speaking in public, your message — no matter how important — will not be effective or memorable if you don't have a clear structure. ” Patricia Fripp

“The most precious things in speech are the pauses.”  Sir Ralph Richardson

“The way you overcome shyness is to become so wrapped up in something that you forget to be afraid.” Lady Bird Johnson

“It’s what you practice in private that you will be rewarded for in public.” Tony Robbins

“The worst speech you’ll ever give will be far better than the one you never give.” Fred Miller

Like any other skill, learning how to not be nervous for a presentation takes time and practice. Acknowledging this hurdle is the first step to making a change in the right direction.  Facing your fears will empower you to take on scarier — and more fulfilling — goals and enjoy the experience along the way. You don’t have to start with a TED Talk. Tackle small challenges like presenting an idea to your manager or practicing a short speech with a friend.  We won’t sugarcoat it — it’s hard to change our minds and habits. But if you’re willing to put in the effort, you’ll be rewarded with increased confidence and new experiences.

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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.

30 presentation feedback examples

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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.

​​​​Sucheta Misra Associate VP Inclusion & Diversity and Social Impact Leader

3. Take a Deep Breath

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

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

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

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

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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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

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Fear of public speaking: how can i overcome it, how can i overcome my fear of public speaking.

Fear of public speaking is a common form of anxiety. It can range from slight nervousness to paralyzing fear and panic. Many people with this fear avoid public speaking situations altogether, or they suffer through them with shaking hands and a quavering voice. But with preparation and persistence, you can overcome your fear.

These steps may help:

• Know your topic. The better you understand what you're talking about — and the more you care about the topic — the less likely you'll make a mistake or get off track. And if you do get lost, you'll be able to recover quickly. Take some time to consider what questions the audience may ask and have your responses ready.
• Get organized. Ahead of time, carefully plan out the information you want to present, including any props, audio or visual aids. The more organized you are, the less nervous you'll be. Use an outline on a small card to stay on track. If possible, visit the place where you'll be speaking and review available equipment before your presentation.
• Practice, and then practice some more. Practice your complete presentation several times. Do it for some people you're comfortable with and ask for feedback. It may also be helpful to practice with a few people with whom you're less familiar. Consider making a video of your presentation so you can watch it and see opportunities for improvement.
• Challenge specific worries. When you're afraid of something, you may overestimate the likelihood of bad things happening. List your specific worries. Then directly challenge them by identifying probable and alternative outcomes and any objective evidence that supports each worry or the likelihood that your feared outcomes will happen.
• Visualize your success. Imagine that your presentation will go well. Positive thoughts can help decrease some of your negativity about your social performance and relieve some anxiety.
• Do some deep breathing. This can be very calming. Take two or more deep, slow breaths before you get up to the podium and during your speech.
• Focus on your material, not on your audience. People mainly pay attention to new information — not how it's presented. They may not notice your nervousness. If audience members do notice that you're nervous, they may root for you and want your presentation to be a success.
• Don't fear a moment of silence. If you lose track of what you're saying or start to feel nervous and your mind goes blank, it may seem like you've been silent for an eternity. In reality, it's probably only a few seconds. Even if it's longer, it's likely your audience won't mind a pause to consider what you've been saying. Just take a few slow, deep breaths.
• Recognize your success. After your speech or presentation, give yourself a pat on the back. It may not have been perfect, but chances are you're far more critical of yourself than your audience is. See if any of your specific worries actually occurred. Everyone makes mistakes. Look at any mistakes you made as an opportunity to improve your skills.
• Get support. Join a group that offers support for people who have difficulty with public speaking. One effective resource is Toastmasters, a nonprofit organization with local chapters that focuses on training people in speaking and leadership skills.

If you can't overcome your fear with practice alone, consider seeking professional help. Cognitive behavioral therapy is a skills-based approach that can be a successful treatment for reducing fear of public speaking.

As another option, your doctor may prescribe a calming medication that you take before public speaking. If your doctor prescribes a medication, try it before your speaking engagement to see how it affects you.

Nervousness or anxiety in certain situations is normal, and public speaking is no exception. Known as performance anxiety, other examples include stage fright, test anxiety and writer's block. But people with severe performance anxiety that includes significant anxiety in other social situations may have social anxiety disorder (also called social phobia). Social anxiety disorder may require cognitive behavioral therapy, medications or a combination of the two.

Craig N. Sawchuk, Ph.D., L.P.

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• Social anxiety disorder (social phobia). In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association, 2013. http://dsm.psychiatryonline.org. Accessed April 18, 2017.
• 90 tips from Toastmasters. Toastmasters International. https://www.toastmasters.org/About/90th-Anniversary/90-Tips. Accessed April 18, 2017.
• Stein MB, et al. Approach to treating social anxiety disorder in adults. http://www.uptodate.com/home. Accessed April 18, 2017.
• How to keep fear of public speaking at bay. American Psychological Association. http://www.apa.org/monitor/2017/02/tips-sidebar.aspx. Accessed April 18, 2017.
• Jackson B, et al. Re-thinking anxiety: Using inoculation messages to reduce and reinterpret public speaking fears. PLOS One. 2017;12:e0169972.
• Sawchuk CN (expert opinion). Mayo Clinic, Rochester, Minn. April 24, 2017.

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Beating Presentation Anxiety: 5 Steps to Speak Confidently

• The Speaker Lab
• April 16, 2024

Table of Contents

Feeling jittery about your next presentation? If so, you’re not alone. Presentation anxiety hits many of us, but it doesn’t have to hold you back. In this article, we’ll dive into what sparks this fear and how it shows up. We’ve got you covered with strategies to prep before your talk, keep cool during the show, and even use tech tools to smooth out those nerves.

If you find that the jitters are negatively impacting your presentations, we have the strategies you need to build confidence. And if you need more help, we’ll point you towards top-notch resources for beating presentation anxiety.

Understanding Presentation Anxiety

Presentation anxiety grips many of us before we step onto the stage. It’s that stomach-churning, sweat-inducing fear of public speaking that can turn even the most prepared speaker into a bundle of nerves. But why does this happen? Let’s break it down.

Common Triggers of Presentation Anxiety

First off, it’s important to know you’re not alone in feeling nervous about presenting. This type of anxiety is incredibly common and stems from various triggers. One major cause is the fear of judgment or negative evaluation by others. No one wants to look foolish or incompetent, especially in front of peers or superiors.

Another trigger is lack of experience. If you haven’t had much practice speaking in public, every presentation might feel like stepping into unknown territory. Then there’s perfectionism; setting impossibly high standards for your performance can make any slight mistake feel disastrous.

How Presentation Anxiety Manifests

The symptoms of presentation anxiety are as varied as they are unpleasant: dry mouth, shaky hands, racing heart—the list goes on. Oftentimes, these physical signs go hand-in-hand with mental ones like blanking out or losing your train of thought mid-sentence. In addition to affecting how you feel physically, anxiety also messes with your confidence levels and self-esteem.

By understanding presentation anxiety better, we realize its grip on us isn’t due to our inability but rather a natural response that can be managed with the right techniques and mindset adjustments.

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Strategies for Managing Presentation Anxiety Before the Event

Feeling jittery before taking the stage is a common plight, but let’s not let those nerves derail our success. Here are some tried and true strategies to help keep your cool.

Planning Like a Pro

Kicking off with solid planning can be your first line of defense against presentation anxiety. Initiate by segmenting your presentation into digestible sections. This could mean outlining main points or scripting it out entirely, depending on what makes you feel most prepared. A good resource that dives deep into effective planning is Toastmasters International , where you’ll find tips on structuring speeches that resonate.

An equally crucial part of planning involves researching your audience. Understanding who will be in front of you helps tailor your message and anticipate questions they might have, making you feel more confident and connected.

The Power of Practice

You’ve heard it before, but practice really does make perfect—or at least significantly less nervous. Running through your presentation multiple times lets you iron out any kinks and get comfortable with the flow of information. For an extra boost, simulate the actual event as closely as possible by practicing in similar attire or using the same technology you’ll have available during the real deal.

If solo rehearsals aren’t cutting it, try roping in a friend or family member to act as an audience. Not only can they offer valuable feedback, they can also help acclimate you to speaking in front of others—a critical step toward easing anxiety.

Breathing Techniques That Work Wonders

Last but definitely not least: don’t underestimate breathing techniques. They have the power to calm nerves fast when practiced regularly leading up to the big day. Headspace offers guided exercises that focus on controlled breathing methods designed specifically for stress management. These practices encourage mindfulness, which can center thoughts away from anxious feelings towards present tasks—like delivering an outstanding presentation. Incorporating these exercises daily can build resilience against last-minute jitters too.

Techniques During the Presentation

Say you’ve practiced your speech a dozen times but you’re still worried about the big day. What should you do then to beat presentation anxiety? Let’s take a look.

Engage with Your Audience

Talking to a room full of people can feel daunting, especially when you don’t know any of them. But remember, your audience is there because they’re interested in what you have to say. Make eye contact, smile, and ask rhetorical questions to keep them hooked. As you speak, don’t forget about the importance of body language since it communicates just as much as your words.

If you think engagement ends at asking questions, think again. Sharing personal stories or relevant anecdotes helps build a connection. It makes your presentation not just informative but also relatable and memorable.

Maintain Composure Under Pressure

If you’re palms are sweating and your heart is racing, know that it’s okay. Feeling your pulse quicken shows you’re invested in nailing that speech, yet it’s crucial not to let these sensations throw you off track. Practice deep breathing exercises before stepping onto the stage to calm those nerves.

Besides deep breathing, adopting power poses backstage can significantly boost your confidence levels. Although it may sound crazy, this is a tip from social psychologists that has helped many speakers take control of their anxiety. Just check out Amy Cuddy’s TED talk on body language to see for yourself.

Facing unexpected tech glitches or interruptions during your speech is par for the course. Stay calm and use humor if appropriate—it shows professionalism and adaptability.

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The Role of Technology in Managing Presentation Anxiety

When giving a presentation, it’s not uncommon for your slides or videos to suddenly turn on you, malfunctioning in some way. However, while technical issues are something to prepare for, they shouldn’t keep you from considering technology an ally against presentation anxiety. Let’s look at some ways that technology can help soothe your public speaking jitters.

Presentation Software Features

Gone are the days when speakers had to rely solely on their memory or paper notes. Modern presentation software not only allows you to create visually appealing slides but also comes with features designed specifically for speaker support. Tools like PowerPoint’s Presenter View or Keynote, give you a behind-the-scenes look at your notes and upcoming slides without showing them to the audience. This lets you stay on track discreetly.

Another gem is interactive polling through platforms such as Mentimeter or Poll Everywhere . Engaging your audience with real-time polls not only keeps them involved but also gives you brief moments to collect your thoughts and breathe.

Stress Management Apps

When it comes to taming those pre-presentation butterflies in your stomach, there’s an app for that too. Meditation apps like Headspace offer quick guided sessions that can be squeezed into any busy schedule. Taking even just five minutes before stepping onstage can significantly calm nerves and improve focus.

Breathing exercises have proven effective in managing stress levels quickly. The beauty of apps like Breathe2Relax , is that they provide structured breathing techniques aimed at reducing anxiety on-the-go. As a result, it’s perfect for those last-minute jitters backstage or right before a webinar starts.

Resources for Further Support

If you’re on a quest to conquer presentation anxiety, you’re not alone. It’s like preparing for a big game; sometimes, you need more than just pep talks. Thankfully, there are plenty of available aids out there to help support you on your journey.

Books That Speak Volumes

Finding the right book can be a lifesaver. “Confessions of a Public Speaker” by Scott Berkun gives an insider look at the highs and lows of public speaking with humor and wisdom. Another gem is “TED Talks: The Official TED Guide to Public Speaking” by Chris Anderson, which pulls back the curtain on what makes talks memorable.

Beyond books, consider immersing yourself in stories of others who’ve walked this path before. A great way to do this is through podcasts or audiobooks focusing on overcoming fears and embracing confidence.

Professional Services: When You Need A Team

Sometimes self-help isn’t enough; maybe what you really need is someone in your corner guiding each step. That’s where expert coaches come in. These mentors can craft plans tailored uniquely to your situation, ensuring you’re equipped for every challenge.

Here at The Speaker Lab you’ll find plenty of resources and help if you’re looking to master the art of public speaking while tackling anxieties head-on.

Together, all these resources have one thing in common: they empower speakers at any stage of their journey towards becoming confident communicators ready to tackle any audience.

FAQs on Overcoming Presentation Anxiety

How do i overcome anxiety when presenting.

Practice your talk, know your stuff, and take deep breaths. Confidence grows with preparation and experience.

Why am I anxious about public speaking?

Fear of judgment or messing up in front of others triggers this anxiety. It’s our brain on high alert.

What is anxiety presentation?

Presentation anxiety is that jittery feeling before speaking publicly. It stems from fear of failure or negative evaluation.

What can I take for presentation anxiety?

Talk to a doctor first but beta-blockers or natural remedies like chamomile tea might help ease the jitters safely.

Feeling nervous before a presentation is common. However overwhelming it might feel, know that mastering this fear is possible. Remember: practice makes perfect. By prepping ahead of time and getting familiar with your content, you can dial down the nerves.

As you’re in the spotlight, make sure to maintain a lively interaction with those watching. This builds confidence on the spot. Tech tools are there for help too. They can streamline your preparation and delivery process significantly.

Don’t be shy about asking for more info if you’re looking for something specific. We’re here to help and make sure you find exactly what you need. So what are you waiting for? It’s time to get out there and nail that presentation!

• Last Updated: April 11, 2024

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How to Calm Your Nerves Before Your Next Virtual Presentation

Virtual presentations can be a source of anxiety.

It can feel weird because, unlike face-to-face presentations, there’s a lack of audience feedback.

You don’t see people nodding along, and it’s harder to make eye contact.

You’re just staring at the camera and what’s worse is you can’t hear the people listening to your presentation.

The lack of feedback leads to this dreadful feeling of disconnection.  As a result, you feel more anxious about presenting virtually .

Plus, presenting to an audience makes you vulnerable and increases your chance of rejection. As humans, we fear rejection .

Keep reading as we explore actionable and science-backed tips to help calm your nerves before your next online presentation.

7 Steps to manage online presentation anxiety

Can’t sleep days before your presentation? Or do you break into a cold sweat just thinking about the presentation?

The good news is you’re not alone – fear of public speaking, whether virtual or in-person, is the most common type of phobia .

Experienced public speakers may also feel the same way. However, the difference is they have mastered the following steps to manage and tame their nerves before a presentation.

1. Identify the root cause of your nervousness

The first step in calming your nerves before your presentation is to get to the bottom of your anxiety.

To start, write them down on a piece of paper or your notes software. Here are some examples:

• I’m afraid I’ll look stupid.
• I’m nervous about not being able to answer the audience’s questions. What if my presentation is boring for the audience?
• What if I look awkward on camera?
• What if my sales report slides won’t work on the day of the presentation?

After writing them down, dig a little deeper into each concern on your list.

For example, if you’re afraid that you’ll look awkward and unattractive on camera, take steps to look good on video . Dress the part, adjust the camera angle, or face the room’s source of light.

On the other hand, if you’re worried about the barrage of questions after your presentation, make a list of all the possible questions your audience will ask ahead of time and brainstorm your answers.

2. Know the ins and outs of your topic

You are less likely to feel nervous about your presentation if you’re an expert or have above-average knowledge of the topic you’re presenting.

“The better you understand what you’re talking about – and the more you care about the topic – the less likely you’ll make a mistake or get off track. And if you do get lost, you’ll be able to recover quickly,” shares clinical psychologist Craig N. Sawchuk, Ph.D., L.P.

If possible, pick a topic that interests you. Researching a topic that you like feels less of a chore, and you’ll be more enthusiastic to talk about it during your virtual presentation.

3. Practice to boost your confidence

When you’re confident about your presentation, you’re likely to feel less anxious about talking in front of your laptop or computer camera.

Rehearsing your presentation multiple times before the actual presentation is one great way to ramp up your confidence.

The following steps are confidence boosters:

• Act out the entire presentation and don’t just gloss over the main points or mumble as you practice.
• Speak out loud and use gestures.
• Record yourself on camera, so you’ll know which parts you have trouble explaining, and you can make improvements during the actual presentation.
• Practice in the location where you’ll be presenting. For example, if you’re presenting from your home office, practice in advance in that room.  Meanwhile, if you’re going to present virtually from a coworking space, rehearse in the exact location.
• Have a family member, colleague, or friend listen to you. Ask for their feedback. Let them ask questions, so you’ll get used to the Q and A portion of your presentation.

Finally, the Grand Valley State University Speech Lab recommends that you familiarize yourself with your presentation deck, including your visual aids and the sequence of the slides. By doing so, you’ll have an idea of what comes next, and you’ll feel more confident.

4. Tidy up your space

According to Professor Jeremy Bailenson, founding director of the Stanford Virtual Human Interaction Lab , video chats dramatically reduce physical mobility.

When you’re on the same spot and have less room to move, this can often result in Zoom fatigue. As a result, you feel more nervous and have a hard time relaxing.

For this reason, tidy up and declutter your video conferencing space in advance.

Get rid of food boxes, too many plants, books, toys, papers, and unused work equipment. If possible, take the kids and pets away from the area where you’ll be presenting.

Visual clutter is associated with increased cognitive overload. As a result, you’ll have a hard time concentrating on your presentation. When you have problems focusing, you’ll feel that you have less sense of control, resulting in anxiety.

5. Get used to looking at the camera

Let’s be honest, you can’t stop looking at your face and the rest of the participant’s face during Zoom presentations or when you’re hosting a webinar .

One good way to appear (and feel!) less anxious is to look at the camera instead when you’re talking. This tip helps you maintain eye contact with your audience despite the lack of physicality.

Get used to this presentation jitters hack by looking at the camera while you’re practicing.

Carol Kinsey Goman, Ph.D., executive coach and international keynote speaker, recommends that you lower your camera a little .   By doing so, there’s no need for you to tilt your head back to gaze up at the camera.

While you might want to look at your audience’s faces to gauge their reaction, it’s also equally important to look straight to the camera for eye contact. 

6. Psych yourself up before the presentation

You’ve prepared for the presentation, and you’ve practiced with a colleague. But you’re still feeling tense about the whole thing.

The next step to calming yourself before your next presentation is to give yourself enough time to amp up your presentation energy.

Nancy Duarte, communication expert and author of The Art and Science of Presentation Design , recommends pre-talk rituals . She further suggests that there are four types of pre-talk rituals, depending on your personality.

Here are the types of pre-talk rituals with corresponding examples:

• Empathy ritual – This type of pre-talk ritual is ideal if you present to an audience that you’re unfamiliar with and need to present new information or content.

Example: Get to know your audience before your virtual presentation by asking questions about them.

• Exertion ritual – This type of pre-talk ritual is suitable for you if you need to appear upbeat and high-energy during your online presentation.

Example: Go out for a quick walk before your virtual talk.

• Spiritual ritual – A spiritual ritual is perfect for speakers and presenters who are naturally amped up as a person. This ritual helps you feel more grounded and relaxed.

Example: Perform breathing exercises half an hour before your presentation in Zoom or other online platforms.

• Mantra-based ritual – This ritual is ideal if you’re the type who gets comforted by self-talk. 

Example: Repeat a favorite phrase to yourself as a way to prepare yourself during a presentation.

7. Speak slowly and smile

Make an effort to speak slowly during your presentation.  When speaking quickly, your brain will likely perceive it as a threat, making you feel more nervous.

Finally, smile! When you smile, your body produces endorphins , which can reduce stress and make you feel calmer.

You’ve got this

Virtual presentations are the norm now that people are more likely working remotely or taking online classes.

It’s normal to feel nervous and anxious before giving a presentation online. As long as you take the steps we’ve outlined above to manage (don’t think about getting rid of it completely!) your nerves and stay calm, you’re going to become a better, calmer presenter in no time.

You’ve got this!

Guest author: Kai Tomboc is currently taking care of content at Piktochart , an easy-to-use design tool that helps you tell your story with the visual impact it deserves. She has written for various SaaS brands and publications like G2. When not engrossed in a book, she’s most likely taming tardigrades.

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How can you manage stress when talking to higher-ups at work? Ask HR

Johnny C. Taylor Jr. tackles your human resources questions as part of a series for USA TODAY. Taylor is president and CEO of the Society for Human Resource Management, the world's largest HR professional society and author of "Reset: A Leader’s Guide to Work in an Age of Upheaval.”

Have a question? Submit it here .

Question: I occasionally brief our senior management. I get nervous when speaking to higher-level managers and executives at my job. I worry I'll get fired if I make a mistake or say something wrong. How can I address my anxiety when talking to higher-ups? – Jameer

Start the day smarter. Get all the news you need in your inbox each morning.

Answer: The anxiety that comes when briefing senior management is a common concern. I commend you for actively seeking ways to address it. Here are some strategies to help:

Know your audience. Understand the priorities, expectations and interests of the senior managers you’re briefing. If you need additional clarification, consult with your manager for insights. Knowing your audience helps tailor your communication to resonate with their concerns. Taking time to know your audience personally before and after the presentation also helps humanize them and reduces anxiety.

Organize your thoughts. Define the primary goal of your brief and outline key points to keep you focused. Visual aids can convey information effectively and maintain the audience's attention. A well-organized presentation can boost your confidence.

Practice, practice, practice. Practice your presentation multiple times to familiarize yourself with the content. Research topics thoroughly and anticipate potential questions from your audience. The more you practice, the more confident you’ll become in delivering your message.

Take deep breaths. Incorporate deep breathing exercises and positive affirmations to calm your nerves before the briefing. Remind yourself of the preparation you’ve done and replace negative thoughts with self-assurance.

Ask for feedback. Share your presentation with colleagues or mentors in advance. Honest opinions can provide valuable insights into areas for improvement. Record yourself to evaluate your body language and tone, making adjustments as needed. If possible, seek feedback from senior managers directly. Knowing you’re delivering the information they need will reinforce your confidence. 

Talk to your manager. If you’re worried about making a mistake and fear potential consequences, have an open and honest conversation with your manager. They can provide guidance, reassurance and support, helping to alleviate your concerns.

Tap human resources support. If anxiety persists despite your efforts, reach out to your HR department. They may offer additional tools, resources, or professional development opportunities to help you manage anxiety and enhance your presentation skills.

Remember, being anxious means you care and want to get it right. Channel your nervous energy into your preparation. When you are primed to deliver an engaging and informative presentation that the audience values, it will boost your confidence and greatly reduce your anxiety so you can successfully navigate senior management briefings. Taking proactive steps and seeking support will contribute to your professional growth.

Artificial intelligence How to use AI in the workplace? Ask HR

My career in industrial product design veered into sales and account management positions, where I have been for the last four and a half years. I am contemplating a return to product design. What should I consider in returning to my former career? – Derek

Considering a return to your former career in industrial product design is a significant decision, and careful preparation is key to ensuring a successful transition. Here are some essential considerations:

Reflect on motivation: Reflect on your motivation for returning to industrial product design. Consider the aspects you enjoyed and disliked in your previous roles. Assess how returning to product design aligns with your long-term goals, aspirations, work-life balance, and financial considerations.

Stay informed: Since your last product design position, the industry may have evolved, incorporating new technologies like artificial intelligence. Stay informed about the latest trends, tools, and practices in industrial product design. Professional associations, such as the Industrial Designers Society of America, and online networks like LinkedIn can provide valuable insights.

Fill knowledge gaps: Identify gaps in your knowledge and skills and proactively address them through training, research, and networking. Online courses, webcasts, podcasts, articles, and networking events can help you stay updated, speak the industry's latest language, and understand how technological advancements and new practices have shaped the field.

Research job landscape: Explore job boards to understand the landscape of industrial product design positions. Familiarize yourself with the latest job duties and pay ranges. Use this information to tailor your resume and cover letters, emphasizing how your experience in sales and account management has prepared you for this career change.

Highlight transferable skills: Showcase the skills and experiences gained in your sales and account management roles that are transferable to industrial product design. Emphasize accomplishments that demonstrate your ability to adapt, communicate effectively, and understand client needs – all valuable in the design process.

Seek a mentor or coach: Consider seeking guidance from a mentor or career coach who can provide support and insights as you realign your skills and abilities. Their expertise can be invaluable in navigating the challenges of transitioning back into product design.

Be prepared for adjustments: Recognize that there may be challenges or adjustments in transitioning back to product design. Be open to learning, seek feedback from your professional network, recruiters, and interviewers, and adjust your approach as needed.

Continuous learning: Approach each step of the process as a learning experience. Request feedback, consider suggestions, and adapt accordingly. Continuous learning and improvement will contribute to your success in pursuing a passion that aligns with your career goals.

Best of luck as you embark on this journey to return to industrial product design. May it bring you fulfillment and success in your chosen career path.

Workplace bully What is the best way to handle bullying at work? Ask HR

This article originally appeared on USA TODAY: How can you manage stress when talking to higher-ups at work? Ask HR

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Four Habits to Help Kids With Social Anxiety

Anjali sat at the kitchen table in front of a blank piece of paper. She sat, and sat, and sat. Then she got up from the table and walked away. The unfinished task? A Valentine’s card for her grandmother.

What was the problem? Eleven-year-old Anjali was the one who had decided to make a card, so the problem was not a lack of care. What was holding her back was a fear that her card would not be good enough for her grandma. Although she was seated alone at the table, she was experiencing social anxiety.

Social anxiety involves fear of negative evaluation, and this fear can stem from social interactions or performing in front of others. As Anjali pondered the creation of her card, she was imagining that her grandma would negatively judge her card and reject her.

Performance and social anxiety can be a natural part of growing up, but they can become problematic if children begin to avoid situations that trigger their fears or their fears become overwhelming. For youth, social anxiety disorder is often identified during the teenage years, and it includes anxiety related to interacting with peers . Often we hear about cases of teens who avoid going to school and interacting socially.

Other forms of social anxiety in children can include fears of being awkward in front of peers, fears of displeasing authority figures, fears of negative evaluation from others, preoccupation with siblings’ judgments, or an unwillingness to try tasks that don’t bring immediate success. Of course, experiencing anxiety about how others perceive you is a normal part of being human; it doesn’t necessarily mean that a child has an anxiety problem. What can make a difference in their life trajectory is not so much the presence or absence of these patterns, but rather how a caregiver helps a child respond to their fears.

Here are four habits that can help kids and parents effectively respond to anxiety-related symptoms before they reach the debilitating level of a disorder.

1. Notice and name your feelings, thoughts, and sensations

The journey to coping effectively with any mental or emotional challenge always begins with awareness. Kids who are experiencing social anxiety need to become aware of the emotions, thought patterns, and body sensations that accompany their anxiety.

To help kids identify feelings patterns, I like to use the Feelings Habit Animal Quiz that I developed. There are four feelings-related animal habits that many kids have: Bear explodes with feelings, beaver obsesses about feelings, chameleon hides feelings, and deer is ashamed of feelings. Most kids quickly relate to one or more of these feelings habits.

Playfully identifying with a feelings animal can help kids observe their habits with less judgment. It is common for kids with social anxiety symptoms to have the beaver habit of obsessing and the deer habit of feeling ashamed, but it’s important to remember that kids with anxiety are not always quiet and timid. Kids with anxiety can also hide feelings or be explosive with feelings. The key is to help kids non-judgmentally recognize and name their feelings habits. Naming our feelings can help to deactivate the alarm center of the brain , which can allow kids to think more clearly.

In addition to identifying feelings, it can also be helpful for kids to notice their thought patterns. It is common for kids with social anxiety problems to have a number of distorted thinking patterns that contribute to their anxiety. For this reason, one common treatment is cognitive behavioral therapy (CBT), which can help kids identify these “cognitive distortions.”

When I teach kids about cognitive distortions, I call them “mind muddles.” Caregivers who would like to help kids informally learn about problematic thinking patterns could play a game of “pretend” with a child, imagining that a child’s favorite stuffed animal or toy is having big feelings and distorted thoughts. After listening to the stuffed toy’s thoughts, you could help the child to identify the mind muddles.

Just as I use a set of animals to talk about feelings, I use another set of animals to help kids learn resilience habits in both the Parent-Child Self-Compassion program that I’ve developed as well as the Quest for Self-Compassion workbook series. Spots the giraffe is the resilience animal that can help us to “spot” our feelings, thoughts, five-senses and sensations. In this excerpt from the first Quest for Self-Compassion workbook , Spots invites us to “spot” Bear’s mind muddles:

Once children are adept at noticing and labeling the mind muddles of their stuffed animals, you can begin labeling your own mind muddles out loud, and then eventually help kids identify their own.

2. Understand that you are not alone

In a recent study (not yet published) of the Self-Compassion for Children and Caregivers program, the number-one resilience habit that kids reported using was the “Buddy habit.” Buddy the dog is the resilience habit animal that helps us to remember that we are not alone when we experience hard things. Children reported that the “Buddy habit” helped them with all kinds of difficult feelings:

“I find the Buddy habit really helpful, whereas before . . . I was like ‘I’m the only person going through this.’” “The Buddy habit . . . taught me that everyone has feelings like this sometimes.”

Remembering that we are not alone can be especially helpful for kids dealing with social anxiety-related thoughts and feelings. Children with social anxiety are typically shame-prone and fearful of being negatively perceived by others. These children are often aware that their anxiety is not socially appropriate. Sometimes well-meaning adults tell kids that they “shouldn’t” feel anxious, but this just tends to compound kids’ anxiety and shame. What a child needs to hear instead is that other kids and grownups sometimes feel anxious, too. When an adult says, “Did I ever tell you about the time that I….” and shares about when they felt social anxiety, it creates a bridge to their child’s experience and helps the child internalize that they are not alone.

Caregivers can also expose their children to books in which the protagonists struggle with anxiety. Are You Mad at Me? is a delightful children’s book that tackles the topic of social anxiety in a playful way. When I left the book on a table in my living room, both of my daughters carefully read and reread the book. My younger daughter said, “What I love about it the most is that I can relate to it so much.”

3. Soothe and encourage yourself with kindness

Self-compassion is an antidote to shame, and studies of adults and youth who have taken self-compassion training have found significant decreases in their anxiety symptoms . In a nutshell, self-compassion invites us to learn to treat ourselves with the same kindness that we would offer to a good friend.

When I teach children about self-compassion, I introduce Snuggles the bunny. Snuggles can soothe us with kind words when we are struggling. Reassuring words include, “You are not alone, I’m here for you, and I care about you.”

When Snuggles dons a cape, it’s Super Snuggles. Super Snuggles can help kids to do hard things, including facing their anxiety fears. Super Snuggles likes to say, “I believe in you. You can do hard things. You’ve got this.”

One parent-based treatment program, Supportive Parenting for Anxious Childhood Emotions (SPACE), teaches parents to provide their children with both validating and encouraging words. Children need to know that adults understand their struggles with anxiety-related feelings and thoughts. They also need to know that we believe that they can handle their anxious feelings and do hard things.

4. Take action and celebrate progress

Let’s return now to Anjali’s fear of creating a card for her grandmother. I know a little bit more about this story, because I happen to be Anjali’s mom. And because I’m a self-compassion-for-children teacher, I was able to help her identify and name her fear, and understand that she was not alone; and I offered her both gentle validation and strong encouragement. We talked about the pictures and words she wanted to create, and with some effort she created the cover of the card. But when it came time to write the interior, she again froze. Aren’t you glad that I chose an example that did not have an easy ending!?

In Anjali’s case, she needed extra support to complete the interior of the card. Her anxiety was preventing her from putting words on paper, but she was able to engage in conversation about what she might want to say to her grandma. I recorded her words on my phone, and then I replayed the words and sat with her as she wrote the words in the card.

After her grandma’s card was complete, we called Grandma, who squealed with delight as Anjali shared it with her. I encouraged Anjali to soak in the goodness of her grandmother’s joy. We then together retold the story of her anxiety and connected it to the joy that she brought her grandma by creating the card despite her fear.

Often kids with anxiety want to avoid events that trigger their fear, but avoidance only compounds their anxiety over time. This is why recommendations for social anxiety emphasize helping children move forward in the face of fear.

Supporting children when they have anxiety is critical, and it’s also important to progressively help children learn to face fears independently. In the parent-based treatment program, SPACE, parents are taught to gradually reduce their accommodations to help children learn that they can cope and move forward in anxiety-provoking situations on their own.

Coincidentally, as I was writing this article, Anjali decided to make a birthday card for a friend’s birthday. Within 10 minutes, she had independently gotten the paper, written a note, and decorated and colored the card. When I asked her how she had whipped through it so quickly, she mentioned that she had seen kids give a friend very imperfect birthday cards the previous week, which had reduced her fear and increased her trust in her friends’ acceptance.

Does this mean that Anjali will no longer suffer from shame-prone social anxiety? Absolutely not. This is a process that we will walk through together again and again. It’s important to remember that there are myriad factors that will influence whether a child experiences anxiety on any given day, including their health, their relationship with others, and how much sleep they’ve gotten. Our job as caregivers is to equip kids with the ability to name their fears, understand that they are not alone, and help themselves through tender nurturing and strong action. Each time we bring resilience resources to a fear, we are placing another stone on the path that leads to freedom.

About the Author

Jamie lynn tatera.

Jamie Lynn Tatera is a certified Mindful Self-Compassion teacher with a passion for sharing self-compassion with children and their grownups. She is an educator, author, mom, and creator of the Self-Compassion for Children and Caregivers program.

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Dear Abby: My social anxiety is exhausting

• Published: May. 27, 2024, 3:49 a.m.

• Abigail Van Buren

DEAR ABBY: After a social occasion, I come home and obsess about what I did or didn’t say. Did I act appropriately? I worry and keep doing these “reviews” in my head. It’s painful. The social occasion can be lunch with a friend, a phone call or a party. I’ve done this for years, and it’s exhausting. Why do I do this? More to the point, how can I stop? -- REPLAYING IN ARIZONA

DEAR REPLAYING: While I am not allowed to diagnose an illness in any state of the Union, speaking as a “talented” amateur, it seems you have a nasty case of social anxiety. A licensed psychotherapist can help to lessen the obsessive thinking that is torturing you. Your doctor or health insurance company can refer you.

DEAR READERS: Along with the millions of Americans who are observing this Memorial Day, I add my own prayer of thanks for those courageous men and women who have sacrificed their lives in service to our country. May they rest in peace. -- LOVE, ABBY

Dear Abby is written by Abigail Van Buren, also known as Jeanne Phillips, and was founded by her mother, Pauline Phillips. Contact Dear Abby at www.DearAbby.com or P.O. Box 69440, Los Angeles, CA 90069.

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Good sleep hygiene for teenagers is key to mental wellbeing. Here's why

Tiger sits in his room carefully painting a small canvas, his cat curled up on his bed.

"Fort Tiger" reads a hand-drawn shield artwork hung above the 14-year-old's study desk.

But last year the room became anything but a place of sanctuary and protection.

For six months he struggled to get to sleep before midnight and was waking at odd hours.

The next day felt impossible.

"I'd just try to get up but I couldn't," Tiger recalled.

He began many days crying as he again missed another bus to school.

His self-esteem plummeted and his depression and anxiety worsened.

"Like a vicious cycle of not being able to sleep and then having not great mental health, and then the mental health causing me to not get great sleep," he said.

Something had to change.

For teenagers like Tiger, a lack of sleep and poor night-time routines at a sensitive developmental period are leaving them vulnerable.

Clinical teen sleep psychologist Cele Richardson said poor sleep can be linked to depression, anxiety and eating disorders.

"We are building stronger evidence for the really important role that sleep plays as a risk factor for mental health problems," Dr Richardson said.

A recent Australian study of more than 500 young people aged 11 to 16 years old, found poor sleep predicted increases in generalised anxiety, social anxiety, depression and eating disorders.

"Sleep disturbance and RNT [repetitive negative thinking] should be targeted simultaneously in the prevention and treatment of social-emotional disorders in adolescence," the five-year study concluded.

With a perfect biological and psychological storm stealing their slumber, experts are calling for sleep to become a mainstay of teen mental health treatment.

But first, what does good teen sleep look like?

Good sleep is important for all of us, but it's more crucial to teenagers than any other age group.

And what kids need is a bit different.

About a quarter of Australian 12- to 15-year-olds and half of 16- to 17-year-olds aren't meeting minimum sleep guidelines on weeknights, leaving them more likely to report symptoms of anxiety and depression.

So what is standing in the way of getting to sleep and staying asleep?

It is less about TikTok and more about body clocks, according to leading Australian sleep psychologist Michael Gradisar.

"There's this misunderstanding it might be something like social media, it might be technology use because both of those have been linked to sleep and depression, but that's certainly not the case that we were noticing," he said.

"They've already tried to reduce technology; they have already tried to have the phone out of the bedroom and they are lying there in the dark and they can't get back to sleep.

"It's an awful experience for them."

Studies show device use can result in later teen bedtimes and some apps are certainly more responsible than others for keeping teens scrolling long into the evening.

But the two key factors influencing teen sleep are in fact biological.

"From the course of childhood through adolescence, there's this kind of ubiquitous delay in our body clock [or circadian rhythm] timing so our body clock drifts later," Dr Richardson said.

"Teenagers don't feel ready to go to bed when maybe it's a socially appropriate time, they often report difficulty falling asleep and they also commonly report real difficulty getting up early in the morning."

"Sleep pressure" and an out-of-balance body clock set the scene for a "process of repetitive negative thinking", which could lead to mental health problems, Dr Richardson said.

"Their head hits the pillow, it's dark, it's quiet, a lot of thoughts come to their minds and generally this tends to be quite negative in nature," he said.

"They also start worrying about why it is that they haven't fallen asleep yet.

"It's this process of repetitive negative thinking that may be one way in which sleep confers risk for mental health problems in adolescence."

Circadian rhythm: 'Dude, what?'

Sleep never came easy to Tiger, who is autistic and has ADHD, but it got harder and harder in his teens.

"I wouldn't get to sleep until midnight," he said.

"I would wake up at 3am and then go back to sleep and wake up at seven [o'clock] … eight.

"It wasn't good. I just felt bad for not getting up when everyone else can get up."

Fortunately, he got help from a clinical psychologist who prescribed him bright light goggles for an hour each morning.

And he learnt about delayed circadian rhythm.

"Apparently it's what goes on with teenagers, our body clock like, goes later," Tiger said.

"It's like, 'Dude … what?"

Lights were dimmed in the household in the early evening and bedtime was brought forward.

He started taking prescribed melatonin earlier each night and the interventions worked.

"My mental health has been quite a bit better," he said.

"Before the treatment, getting out of bed sort of felt like trying to eat soup with a fork. But now it's like, I got a spoon."

Some teens have had success using self-directed cognitive behavioural therapy (CBT) to tackle insomnia and repetitive negative thinking via online resources.

Associate Professor Aliza Werner-Seidler from the Black Dog Institute is the developer of Sleep Ninja, a phone app currently used by thousands of teens.

"The Ninja acts as a sleep coach and guides the young person through developing core skills and strategies — things like regular bedtime and wake times and how to deal with thoughts and worries that keep you up at night," she said.

"Adolescents are not lazy; they just feel sleepy later and they still need to get up very early for school.

"It's our role to really help educate … which will put them in a better position for so many other aspects of their lives."

Parental guidance recommended

Tiger was able to shift his body clock and get a better night's rest with the help of treatments and strategies from professionals.

Of course, not every teen has access to that — and that's where parents can come in.

Studies have shown that kids sleep longer if parents enforce bedtime on school nights.

"You'll get resistance, but at the same time the benefits are going to be just so huge for them," Dr Gradisar said.

Creating a distraction from ruminative thinking can also help.

"One of our studies showed that listening to a 15-minute mindfulness body scan a night halved the time taken to fall asleep," he said.

Experts also say letting teens nap is ok if it is less than 20 minutes and not too late in the day.

In Australia, experts have suggested a health campaign targeting sleep — and a focus on educating GPs.

"Some of the research that I have done showed that health professionals only receive a couple of hours of formalised training on sleep through their degrees," Dr Richardson said. 

"I'd really like to see a focus on sleep, so that we can reduce the onset of these mental health problems.

"What I would like to see is that there is a greater knowledge about how to assess and treat sleep problems in young people and for sleep treatments to become … embedded in treatment for young people's mental health."

Mental health disorders among young people have soared by nearly 50 per cent in 15 years. The ABC is talking to youth, parents, and researchers about what's driving this pattern, and what can be done to turn things around.

• X (formerly Twitter)

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How to Pump Yourself Up Before a Presentation (or Calm Yourself Down)

• Nancy Duarte

Four pre-talk rituals to try.

Everyone prepares for public speaking in different ways. Some people need to amp themselves up, while others need to take a moment to breathe and calm down. To learn more about the impact of these different pre-talk rituals, the author tried out several common strategies: First, she experimented with empathy rituals, which are strategies designed to help you connect better to the people in your audience. Next, she tried exertion rituals, which reduce nervousness and anxiety. Third, she explored spiritual rituals, which can help you feel grounded and positive. Finally, she tried out mantra-based rituals, or soothing strategies of repetition and self-talk. While there’s no one-size-fits-all solution, experimenting with these different methods is the best way to figure out what works for you.

Public speaking affects people in different ways. Some people get jittery and anxious before they talk; they need to spend time calming themselves down before they go onstage.

• ND Nancy Duarte is a best-selling author with thirty years of CEO-ing under her belt. She’s driven her firm, Duarte, Inc., to be the global leader behind some of the most influential messages and visuals in business and culture. Duarte, Inc., is the largest design firm in Silicon Valley, as well as one of the top woman-owned businesses in the area. Nancy has written six best-selling books, four have won awards, and her new book, DataStory: Explain Data and Inspire Action Through Story , is available now. Follow Duarte on Twitter: @nancyduarte or LinkedIn .

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Over 1 in 3 Aussie Gen Zs have poop anxiety

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If you’re someone who struggles to visit any bathroom that isn't their own, you may be suffering from something known as ‘Poop anxiety’. Here’s what you need to know.

According to the latest data from MyFitnessPal, over a third of Aussie Gen Z's (34 per cent) experience crippling anxiety and awkwardness when it comes to one of the most natural bodily functions – pooping . 

Presenting as anything from an avoidance of using public or shared restrooms to an overwhelming feeling of embarrassment when needing to use the bathroom, poop anxiety is rife among today’s youth. 

What’s more concerning, is the fact that 57 per cent of both millennials and Gen Z Aussies admit to delaying their bathroom visits when their romantic partner is close by, feeling their poop anxiety ramp up significantly when they’re in a relationship. 

What are the health implications of poop anxiety?

With the phenomenon primarily stemming from long-held taboos surrounding bowel movements, the data reveals this bathroom shame (fears about sounds, odours, and the regularity of bowel movements) is causing a reluctance amongst Aussies to discuss potential bowel issues or seek medical advice. 

With the trend appearing to only worsen with each emerging generation, experts are growing increasingly concerned about the health implications poop anxiety can have on young Aussies. 

According to clinical nutritionist and gut health expert, Lee Holmes, consistently delaying or holding in bowel movements due to poop anxiety can seriously impact a person’s overall well-being and gut health – something 60 per cent of Gen Z Aussies admit to being concerned about. 

“ Some of the more common risks associated with this behaviour are chronic constipation, disruption of the gut microbiome, diverticulitis, and weakened pelvic floor muscles,” says Holmes. “In some cases, this can also lead to increased anxiety and stress, which are known contributors to depression and social isolation.”

Overcoming poop anxiety

Regardless of the clear health risks associated, overcoming anxiety of any sort is easier said than done, “As a nutritionist, I've seen my fair share of gut health struggles,” Holmes shares. “The one thing for young Aussies to remind themselves is that they are not alone in this. It's all about taking it one step at a time, and being kind to yourself along the way.”

Luckily, Holmes has a few tips to help Aussies approach pooping with ease. 

#1. Educate yourself

“ Understanding the natural process of bowel movements and their importance for gut health can reduce stigma and normalise the experience. This is crucial given the prevalence of poop anxiety among younger generations”

#2. Practice self-compassion

“ Recognise that bowel movements are a natural bodily function experienced by everyone, regardless of societal norms or taboos.”

#3. Gradually expose yourself

“ Start by using public restrooms during less busy times, or in locations where you feel more comfortable. From there, you can gradually work your way up to more challenging situations to overcome anxiety.”

#4. Use noise-masking techniques

“Playing music or using a white noise app can help mask sounds and provide a sense of privacy in shared restrooms, easing concerns about others hearing bowel movements.”

#5. Seek support

“ Discuss your concerns with trusted friends, family members, or healthcare professionals. Building a supportive network can help reduce anxiety and feelings of isolation surrounding this issue.”

#5. Don’t suffer in silence

“ If poop anxiety significantly impacts your quality of life, cognitive-behavioural therapy or other forms of counselling can help address underlying thought patterns and develop coping strategies.”

What should we aim for when it comes to our fibre intake?

More coverage.

In addition to overcoming any anxiety and trepidation, ensuring we experience healthy bowel movements also depends on how we nourish and care for our bodies. One of the easiest ways we can all improve our gut health (and subsequently the quality of our bowel experience) is by incorporating more fibre-rich foods into our diet. 

“All Australians should be looking to consume at least 25-30g of fibres per day – roughly equivalent to the amount of fibres in two cups of lentils or five large apples,” explains Holmes. “Nutrition tracking apps such as MyFitnessPal can be an invaluable ally in ensuring we are eating enough fibres and achieving a balanced diet.”

“Some of my favourite ways to easily integrate more fibres into meals include choosing whole grain alternatives, increasing consumption of fruit and vegetables, making nuts and seeds part of daily snacks, adding a side of legumes to meals, and opting for fruits instead of juices,” the nutritionist adds, urging people to gradually increase their fibre intake and ensure adequate water intake to help aid digestion and avoid constipation. 

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3-minute exercises to calm jittery nerves before a job interview.

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Three minutes of stretching your mind and body is one of the best ways to prepare for a stressful ... [+] job interview so you look and feel more confident.

How many times have you had that sinking feeling when sitting down to complete a job resume? Or butterflies in your stomach before the actual interview? Fully, 73% of job seekers say looking for work is one of the most nerve-racking experiences in life, and 93% admit to severe jitters before an interview. The stress of job seeking can lead to an array of mental health issues for applicants. Stress and anxiety can interfere with a good interview performance. What will the interview be like? Who will conduct it? Will I be able to be on the top of my game?

The interview hurdle is even greater for the 40% of the population who are introverts . Job seeker anxiety can be so great, that 70% of applicants lie on their resumes . Others resort to using AI to polish their resumes, although the practice is frowned upon . And Google searches for ‘fast stress relief ’ are rising by more than 205%. Here are three 3-minute relaxing techniques to stretch your mind and body so you can ace a job interview.

1- A Three-Minute Flexibility Routine Mitigates Stress

According to Walter Gjergja, co-founder and Chief Wellness Officer at Zing Coach , your muscles tend to contract and tighten when you are stressed, which causes all sorts of aches and pains. “Stretching elongates them again, encouraging them to relax and relieving built-up tension,” Gjergja explains. “It also increases blood flow to your muscles, delivering oxygen and nutrients while removing metabolic waste from your body and any soreness and stiffness with it.”

Gjergja recommends that when you feel your stress levels rising before the job interview, don’t sit and wait for your muscles to tighten up. A few minutes of stretching is often all you need. He suggests holding each of the following exercises for 20-30 seconds before switching sides or moving on to the next one, and your body and mind will feel better in no time:

• Neck stretch : Gently tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch in the side of your neck.
• Shoulder stretch: Bring one arm across your body and use your other hand to gently press it closer to your chest until you feel a stretch in your shoulder.
• Upper back stretch: Sit or stand tall, interlock your fingers in front of you, and push your palms away from your body while rounding your upper back.
• Spinal twist: Sit on the floor and extend your legs out in front of you. Bend one knee and cross it over the opposite leg, placing the foot flat on the floor. Twist your torso towards the bent knee, using the opposite arm to hug it close to your body.
• Forward fold: Stand with your feet hip-width apart and hinge forward at your hips, allowing your upper body to hang down towards the floor.
• Quadriceps stretch: Stand tall and bring one heel towards your buttocks, grabbing your ankle with your hand. Keep your knees close together and gently push your hips forward until you feel a stretch in the front of your thigh.

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To make the exercise more effective, Gjergja advises that you follow these four tips:

• Don’t hold your breath . Breathe fully and focus solely on it (rather than the worries in the back of your mind).
• There’s no benefit to rushing . If you experience muscle pain, slow down and use a smaller range of motion, gradually increasing it as the tension releases.
• Don’t forget to hydrate. A sip of water between each exercise can prevent crepitation—that uncomfortable crunching sound you hear when you move.
• Relax. Approach stretching as you would meditation. Put on some calming music and focus on your body, not your thoughts.

“What’s good for the body is usually good for the mind,” Walter declares. “Stretching offers a rare reprieve from your thoughts, reducing cortisol that typically builds up when you're stressed and causes ill health. It also stimulates the release of endorphins—happiness hormones—that will help you to feel happier and healthy again. A tense mind cannot ‘live’ in a relaxed body, therefore by reducing physical tensions we induce simultaneous mental relaxation.”

2- A Three-Minute Exercise Clears Your Mind

Before a job interview, you might feel out of your body or in some other way un-grounded. The practice of “Grounding” helps you feel connected to the earth and brings your prefrontal cortex back on line. Find a comfortable sitting position in a chair with a back to it. Sitting up straight, notice how the back of the chair is supporting your back. Bring your full attention to that area of support and focus there for one minute.

Then bring your attention to your feet resting on the floor. Pay attention to the bottom of your feet and the support of the ground or floor underneath. Focus on that area of support for one minute.

Next bring your attention to your bottom on the chair. Focus on the support of the chair underneath your bottom for one minute. After three minutes of grounding, notice the sensations of your breathing, heart rate and muscle tone. Most people say they feel more relaxed, more in their bodies and that breathing and heart rate slow down and muscles loosen.

3- A Three-Minute Exercise Calms Your Nervous System

The pendulum exercise refers to the natural swing of your nervous system between sensations of well-being and body stress. Before a stressful interview, the pendulum routine calms down your nervous system. With your eyes closed, notice a place in your body where you feel stress. It can show up as pain, an ache, constriction or discomfort. Then swing your attention to a place in your body where you feel less stress or no stress or tension. Focus there on the absence of stress, noticing your bodily sensations: steady heartbeat, softened jaw or relaxed muscles. Remain focused there and note the sensation for ten seconds. Then visualize that sensation spreading to other parts of your body for another ten seconds.

Now shift back to the place where you originally felt stress. If it has changed, focus on the sensation of the change. Continue moving your attention back and forth between what is left of the stress and the relaxed parts of your body. As you shift, notice where stress has lessened and savor the lessening sensation so it can spread to other parts of your body. When you have unpleasant body sensations before or during a job interview, pendulate to the parts of your body where you have pleasant sensations and spend time there to offset the unpleasantness.

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