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How to Calm Your Nerves Before a Big Presentation

Your audience doesn’t have to know you’re shaking on the inside.

It’s not easy getting ready for a big presentation. The stakes can feel high, and in our desire for things to go well, the anticipation builds. Fear, anxiety, or even paralysis can kick in. What can you do to calm your nerves when this happens?

• AS Amy Jen Su is a co-founder and managing partner of Paravis Partners , a premier executive coaching and leadership development firm. For the past two decades, she has coached CEOs, executives, and rising stars in organizations. She is the author of the HBR Press book The Leader You Want to Be: Five Essential Principles for Bringing Out Your Best Self—Every Day,   and co-author of Own the Room: Discover Your Signature Voice to Master Your Leadership Presence  with Muriel Maignan Wilkins.

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Article • 10 min read

Managing Presentation Nerves

How to calm your stage fright.

By the Mind Tools Content Team

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

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

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

A positive mindset is vital to delivering a good presentation.

How Nervous Do You Feel Before a Speech?

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

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

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

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

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

Six Steps to Conquering Your Presentation Nerves

1. know your audience.

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

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

2. Know Your Material

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

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

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

3. Structure Your Presentation

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

Here are some tips for doing that:

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

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

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

4. Practice, Practice, Practice

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

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

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

5. Prepare, Prepare, Prepare

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

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

6. Calm Yourself From the Inside

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

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

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

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

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

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

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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 .

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.

Watching my clients build their communication & public speaking confidence is my sweet spot. Reach out to discover how we might work together so you can manage any presentation anxiety you might be experiencing.

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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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10 Ways to Calm Your Nerves Before and During a Presentation

Calm your presentation nerves with these easy practical tips!

How to Calm Your Presentation Nerves

Public speaking can fill many with a sense of dread. As you stand behind the lectern, facing the silent room and expectant stares, nerves may flare up. Your hands tremble slightly – a familiar sensation as presentation anxiety surfaces.

It’s a common situation for countless professionals. Whether at a team meeting or conference, the presentation nerves and anxiety before and during speaking can feel overwhelming and paralysing.

This article aims to help presenters get a grip on their presentation anxiety and power through their nerves to speak calmly and with poise. Anxiety is common among even seasoned speakers when presenting. However, the practical tips here can help manage the fluttering butterflies and approach any audience with confidence.

From planning your presentation to delivery methods for overcoming nerves, these strategies are designed to be easily applied. Learn how to calm your presentation nerves and convey your speech with conviction. The goal is to move past the anxiety and embrace public speaking assuredly and eloquently.

Understand Your Fear

Public speaking commonly triggers fears that fuel presentation anxiety – the fear of judgement, making mistakes, or not meeting expectations. These fears manifest physically too – racing heart, sweats, trembling voice.

Recognising these fears is key to overcoming presentation anxiety . It’s understanding that they are a natural response to the perceived high-stakes situation of presenting.

The fear of judgment may stem from wanting to impress. And the fear of mistakes could link to a lack of confidence in some areas. Acknowledging the roots of these fears is the first step in managing them. This is not just combating nerves, but accepting the nerves as part of the experience. With this mentality, you can learn to navigate through these fears gracefully and effectively.

Deep Breathing Exercises

Knowing how to calm nerves before a presentation is key. One of the most effective ways is through deep breathing exercises – simple yet powerful tools for centring thoughts and relaxing the body.

When anxious, breathing becomes rapid and shallow, amplifying nervousness physically. Deep breathing counters this, slowing the heart rate and loosening muscles.

To practise before a presentation, find a quiet space. Breathe deeply through the nose, letting the abdomen expand fully. Hold the breath briefly, then exhale slowly through the mouth. Repeat this cycle several times. This oxygenates the brain and muscles, sharpening focus and reducing tension.

Positive Self-Talk and Visualisation

Nervousness before a presentation is very normal. However excessive anxiety and diminished confidence can certainly impede your ability to perform well. How do you get out of this mindset? The power of your own self-talk should not be discounted.

Begin by noting which negative thoughts usually take hold when you’re preparing to present. Dismiss them, and substitute more constructive phrases  like: “I have prepared effectively, I’m up for this challenge.”

Mentally envisioning a successful talk is also extremely useful. Picture yourself free of presentation nerves, calmly and smoothly, responding to the audience, driving your points home effectively. Let this imagined confidence suppress any impulse towards self-doubt or worry. Essentially, you are rehearsing internally, and priming yourself for a positive external performance.

A bit of easygoing self-fortification goes a long way. Positive thinking begets positive results.

Thorough Preparation and Practice

Learning how to not be nervous before a presentation requires thorough preparation. Comprehensively understanding your material substantially reduces anxiety. Break down the presentation into logical sections, grasp the essence of each part, and their contribution to the whole.

Efficient practice involves simulating the actual event. If possible, rehearse in a similar environment using the same equipment. Sync your remarks seamlessly with visual aids.

Record rehearsals and review for improvement areas – tone, pace, clarity. A small friendly audience provides helpful feedback and gets you comfortable with the dynamics of presenting.

Mastering the power of the pause boosts everyday communication skills as well. Silent moments can underscore important points and enhance articulacy. Pausing permits you to regather thoughts, make eye contact, and gauge reactions.

Immersive training engenders confidence for poised presentations where messages resonate.

Familiarise Yourself with the Presentation Space

Visiting the presentation venue ahead of time, if possible, can significantly lower discomfort. Even a brief walk-through will provide a useful understanding of room layout, acoustics, and lighting equipment.

If unable to access the site, look for available photos and videos to understand the dynamics. Mentally envision where you’ll stand, how the audience will be arranged, and how you’ll move around. Think through the use of tools – mic, podium height, slide advances.

Grasping key aspects of the setting allows you to concentrate more on your talk and audience rapport . Surprises and glitches get minimised when you’ve scoped out the terrain beforehand. It’s a simple way to bolster readiness.

It also focuses your attention on something other than yourself thus inducing calm and reducing presentation nerves.

Physical Techniques: Power Stances and Smile

Body lan g uage impacts mental state, so use this to help manage presentation nerves. Standing tall with shoulders back and hands at your sides projects confidence. Feet slightly apart, grounded stance. Gesture fluidly when needed.

This posture signals authority to audiences while boosting your own self-assurance. It triggers a psychological uptick in composure.

Flashing an occasional smile makes you more relatable and approachable. It’s a natural stress buster too – grins release endorphins, lowering anxiety. Transition shaky smiles into assured, vibrant expressions as you progress.

Well-timed gestures clarify messages and underscore points. Demonstrate ease with audiences through purposeful physicality.

Stay Hydrated

Staying hydrated is key for voice clarity and mental sharpness when presenting. A parched mouth or throat can distract and impede comfortable speaking. Drink adequate water in the hours beforehand. But go easy right before starting – you want to minimise mid-talk breaks.

Having water handy on stage helps too. Take small sips periodically – especially preceding long talk segments or after lively interactions. This lubricates vocal cords and provides short breaks to gather thoughts, re-energise.

The key is avoiding dizzy spells, sudden fatigue, or tongue-tied moments. Hydration fuels presentation stamina and resonance . It’s a simple but potent medicine for performance. Plan intake wisely and keep replenishing through the event.

Channel Nervous Energy

Nervous energy, with skillful direction, converts into enthusiastic, dynamic presentations. View the adrenaline rush as fuel injecting vigour into your talk . Rather than an obstacle, let anxiety become a wingman.

Harvest that force to amplify vocal emphasis, broaden gestures, and intensify passion points. The key is not suppression, but guidance – convert tremors into resonance.

Prep work is essential for success here. Brief mindfulness sessions before entering the stage can help regulate adrenaline surges. Quick physical exercise also pays dividends.

The goal is to channel initial angst into a compelling presence. Harness the power of tension to transform flat delivery into engaging interaction that resonates.

Interact with the Audience

Engaging your audience eases presentation nerves and creates calm by building an interactive, congenial atmosphere. Establish eye contact , sweeping visually across the room. This forges rapport, lending conversational flow. Ask questions that invite opinions, and spark discussions.

Stay attuned to nonverbal feedback as you present. Gauge interest levels through facial cues and body language. Adjust pace and tone accordingly – double down when they’re engaged, and add clarifying details if confused. Follow their lead.

Maintaining eye contact throughout transforms monologue into conversation. It emboldens both the speaker and listener. Discourage side chatter by keeping listeners engaged upfront. Bring questions into the talk through warm, roving eye contact that says, “I want to hear from you.”

Embrace the Experience

View each presentation as a journey and a valuable learning experience. Overcoming presentation nerves is not just about delivering a successful speech; it’s also a significant part of your personal and professional growth. Each time you step in front of an audience, you build not just your presentation skills but also your resilience and ability to handle challenging situations.

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Remember that perfection is not the goal; growth is. With each presentation, you gain insights into what works best for you and where you can improve. 

How do I stop being nervous during a presentation?

To reduce nervousness during a presentation, focus on thorough preparation and practice. Utilise deep breathing techniques and positive self-talk to calm your mind. 

Why do I get so much anxiety from presenting?

Presentation anxiety often stems from a fear of judgement, making mistakes, or not meeting expectations. It’s a natural response to being in a situation where you feel observed and evaluated.

What are the symptoms of speech anxiety?

Common symptoms of speech anxiety include a racing heart, sweating, trembling hands or voice, dry mouth, and sometimes nausea or stomach discomfort. Mentally, it can manifest as blanking out, negative thoughts, or extreme fear of making mistakes.

Further Reading:

Here is some further information, if you are looking to excel in future presentations:

• 5-day Intensive Presentation with Impact Course – This course will provide you with hands-on training, provided by experts in the field. 
• Assertiveness Course – A course designed to help you increase your confidence and master the art of conflict resolution. Also available as a one-to-one 2-hour Zoom call, so you can have more in-depth, personalised training.
• Benefits of Presentation Training Courses – Unsure if training courses are for you? Explore the many benefits and take the plunge today!

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How to Calm Your Nerves Before a Presentation

Last Updated: October 11, 2022 References

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

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

Using Simple Tricks to Maintain a Positive Attitude

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

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

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

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

Distracting Yourself to Calm Your Nerves

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

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

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

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

Preparing for Your Presentation

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

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

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

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

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

Expert Q&A

You might also like.

• ↑ https://thebuddhistcentre.com/text/mindfulness-breathing
• ↑ https://www.inc.com/larry-kim/15-power-up-tips-to-make-you-a-better-presenter.html
• ↑ https://hbr.org/2016/10/how-to-calm-your-nerves-before-a-big-presentation
• ↑ https://www.swamh.com/poc/view_doc.php?type=doc&id=9762&cn=5
• ↑ https://www.inc.com/melanie-curtin/neuroscience-says-listening-to-this-one-song-reduces-anxiety-by-up-to-65-percent.html
• ↑ https://www.theguardian.com/society/christmas-charity-appeal-2014-blog/2014/dec/01/-sp-drawing-depression-the-doodle-chronicles
• ↑ https://www.health.com/adult-adhd/fidget-spinners-anxiety-adhd-autism
• ↑ https://www.forbes.com/sites/forbesleadershipforum/2013/06/19/the-only-way-to-prepare-to-give-a-presentation/#6ff8dc20b84e
• ↑ https://www.psychologytoday.com/us/blog/the-antidepressant-diet/201709/distracting-yourself-better-mood
• ↑ https://www.inc.com/rhett-power/3-public-speaking-tips-youve-probably-never-thought-about.html

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How to calm your nerves before a big presentation: 12 practical, confidence-building tips

First, I confess, I have no magic bullets. Calming your nerves before a presentation is not about one ‘quick fix’, it’s about getting all the little things right.   

How to calm your nerves before a presentation

Here are my 12 quick tips to calm your nerves before a presentation.

1. Keep the presentation structure simple

The best presentation structure is a simple one. It allows the audience to stay fully focused on what you have to say. Another huge benefit is that it gives you confidence and a much greater sense of control.

Don’t have a ‘laundry list’ of content. As you develop your presentation, apply our simple, powerful presentation structure . You’ll already be ahead.

2. Practice, practice, practice

Practice in the location that you’ll be giving the presentation . If this is possible, it really helps. Book the room ahead of time, and practice. If not, book a similar room. If all else fails, lock yourself in the bathroom and practice in front of a mirror!

And if it’s a virtual presentation, practice in front of your laptop. Even better, open a virtual meeting (just for yourself) and record your practice. Review, practice, review, practice.

3. It’s a wrap!

Memorize your opening lines, and your closing lines . This will ensure that you also finish strongly, rather than just drifting to an ending.

4. Drink, (not coffee!)

Help your body prep, as well as your mind. Make sure you’re hydrated. Avoid coffee. Ideally, get a good night’s sleep too.

Basically, help your body help you!

5. Take a breath

Nerves bring rapid, shallow breathing. It’s the adrenalin at work in your body. You can overcome this with a deliberate ‘relaxation response’ to bring yourself back under control.

Make a conscious effort to slightly slow your breathing for a few minutes to regain control.

6. Cut yourself some slack

I used to get anxious about being anxious. My mental conversation would go something like this:

I’m anxious. Why am I anxious! I’m good at this, experienced, I know my stuff. WHY AM I ANXIOUS?! Damn. Stupid, stupid, stupid! #$%*@!

Naturally, that didn’t help too much. Cut yourself some slack. Recognize that it’s natural to be nervous, your adrenalin is natural and it’s making you sharp, helping you hit peak performance.

7. Roll away the nerves

Tension often accumulates in your shoulders. Take a moment to slowly roll your shoulders, 5-10 times, in both directions. It will help you dissipate the tension. (Feel free to visit the bathroom to do this, if you’d prefer!).

This Harvard Medical School article provides additional techniques to trigger a ‘ relaxation response ’ and learn how to your calm nerves before a presentation.

8. Ready, get set, chat

This is surprisingly powerful. Make sure you’re ready to present, in the meeting room (virtual or real), 5-10 minutes early.

Inevitably there will be some people arriving earlier than others. Take the time to chat with them. It will help you connect and relax.  

9. Anchor yourself with a strong posture

Your feet should be flat on the floor, a little apart, weight evenly distributed. This will give you a strong core and ensure that you don’t fidget or sway.

Rest your hands by your side. If that feels unnatural, then cup your hands together loosely in front of you. Resist the temptation to grip your hands together, twist them together, or fidget with your fingers. Practice a natural, relaxed resting position.

The same principles apply in a virtual world. When sitting you should have your feet flat on the ground, a strong central core. Hands relaxed and ready to gesture.

With a natural, confident posture, think of this as your ‘launch pad’.

10. Channel your nervous energy into enthusiasm

You know the phrase ‘nervous energy’, right? Use that energy. Use it in the right way.

The wrong way to use nervous energy:

• Wringing your hands
• Flapping or distracting movement
• Talking too fast

The right way to use nervous energy:

• Use strong, purposeful gestures
• Modulate your voice
• Bring your enthusiasm

Learning how to channel your energy will allow you to calm your nerves by using them positively or you own benefit.  

11. “Any questions?”

The fear of public speaking effects 73% of the US population (according to the National Institute of Mental Health). And I’m willing to bet that the fear of answering questions after a presentation is even higher.  

Mastering the art of confident Q&As is one more way to learn how to calm your nerves before a presentation, and one more reason to feel calm and confident!

12. Embrace your inner ‘Superman’

If you’re still feeling like an impostor, take a look at this video from Amy Cudy. Grab a coffee first, it’s a long video (21 mins), but it’s well worth the time:

Calming your nerves before a presentation: in summary

Here are the 12 tips in summary:

• Keep the presentation structure simple
• Practice, practice, practice
• Memorize your opening and closing lines
• Make sure you’re hydrated and well rested
• Slow your breathing, it will trigger a relaxation response
• Cut yourself some slack, nerves are natural
• Roll your shoulders, slowly , to reduce the tension
• Get ready early, chat before the presentation starts
• Anchor yourself with a strong posture
• Channel your nervous energy into enthusiasm
• Master the art of confident Q&As
• Embrace your inner ‘Superman’

Apply these tips and enjoy learning how to calm your nerves before a presentation!

Take the next step

Learn to become a great presenter with these effective presentation skills .

Microsoft 365 Life Hacks > Presentations > How To Calm Presentation Anxiety

Public Speaking: How to calm presentation anxiety

Fear of public speaking is one of the world’s most common phobias: An estimated 73 percent of people are affected by presentation anxiety, according to the National Institute of Mental Health.

So if your mind races and your stomach ties itself into knots every time you have to present information in front of others, you’re not alone.

It’s totally natural and it means you care. That said, there are time-tested, effective ways to learn how to calm those nerves before a presentation—and make them work to your benefit.

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1. Practice, practice, and then practice some more.

Most of us are not natural-born orators, which is why it’s so important to practice. Whether you’re giving a speech in person or presenting over a video call , knowing your material backward and forward is essential. Rehearsing in front of a mirror is good, but recording a trial run on your phone or computer is more helpful. Do you move your arms too much when you speak, bite your lip when you’re tense, or have a tendency to stare into space when grasping for the right word? Watching a recording of yourself, cringeworthy though it may feel in the moment, is the best way to assess your strengths and weaknesses and identify areas of growth. Run the recording through a transcription service and you’ll likely notice distracting speech tics like saying “um” and “like” excessively. Asking friends and family to listen to your pitch and offer constructive criticism is another way to beat the butterflies.

2. Write it out.

Worried you’ll flub your closing argument or forget an important statistic? It’s better to reference bulleted notes to keep yourself on track than to read off a teleprompter or quote your own slides. Fortunately, the simple act of writing out key talking points aids with memorization. The more you do it, the deeper your familiarity with the content will grow—and that will help you project confidence and ease when it’s showtime.

3. Put those nerves to work.

If you can’t banish nervous energy, channel it in a positive direction. Exercising a few hours before a big talk causes a rush of endorphins, which in turn makes you feel happier and more secure. To pump yourself up, blast upbeat music, dance with a partner (or pet!), jog in place or make a quick loop around the block, or grin like a maniacal clown until your face cracks a genuine smile. Audiences respond to enthusiastic presenters, so the trick is learning to be your own hype man/woman.

4. Avoid stimulants.

It may seem like a good idea to chug caffeine before a speech, but coffee, tea, soda, and neon-hued sports drinks can actually hinder your performance. Instead of looking bright-eyed and alert, you’ll titter and buzz like a chainsaw. Your hands will shake, your heart will pound, and you’ll feel extra jumpy. Alcohol, on the other hand, may take off the edge but also dulls it. Better to drink plenty of water, which will also help remedy dry throat and mouth, a common side effect of the adrenaline rush that comes before a presentation.

5. Arrive early.

The only thing worse than battling anxiety before a big presentation is running late. Whether you’re presenting in person or on a video call , showing up early gives you a chance to get your bearings. You can test your lighting and sound, chat with colleagues, perform breathing exercises, and, if time permits, do a dry run of your presentation. A quiet room or hallway is best, but a car or bathroom stall works in a pinch. (We’ve all been there.)

6. Just breeeeeathe.

Sometimes the easiest advice is the best. Breathing exercises can work wonders to soothe jangly nerves or help you regain composure if something throws you off-course. Apps like Headspace and Calm walk users through basic breathing exercises, or you can steel your nerves on your own by closing your eyes and focusing on your breath. On the count of three, inhale deeply through your nose for five seconds, filling your lungs with air. Hold for two or three beats, imagining every cell in your body ballooning with oxygen, and then release, exhaling slowly through your mouth. Repeat this five to ten times or until your heart rate drops back to earth and you’re feeling Zen-ish.

7. Picture brilliance.

The power of positive thinking—or positive visualization, as motivational speakers like to call it—is real. It’s a self-fulfilling prophecy of sorts, the idea being that if you picture something going your way, chances are it will. Next time you feel a crippling bout of stage fright coming on, imagine yourself on the podium or in the speaker box straight-up killing it.

Now that you’re feeling self-assured and eloquent, like a star TED talker, you’re ready for your next speech. This can end only one way, of course—with a standing ovation. Now, go out there and rock it for real.

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Here's How to Overcome Presentation Anxiety

By rob biesenbach, july-august 2020.

If you’re like most people, then you get nervous or anxious before a presentation. It’s OK. Even professional speakers go through this.

The difference is in how you manage it. You can let the anxiety drive you crazy and even affect your performance, or you can meet it head-on and at least subdue it, if not conquer it.

Billions of words have been written about overcoming stage fright. Beyond the usual menu of tactics, I’m going to offer a way to reframe your thinking, with a healthy dose of tough love.

But first, let’s clear the air on an important issue.

Bust a popular myth.

One little factoid that we hear all the time is that people fear public speaking even more than death. Death! 

But while that’s the premise of a memorable Jerry Seinfeld bit — “Now this means to the average person, if you have to go to a funeral, you’re better off in the casket than doing the eulogy” — nobody has found an actual study to support this claim.

I may be biased because I speak for a living but, personally, I would rather be up there doing the eulogy.

While some people suffer from truly debilitating anxiety that might require a deeper level of intervention, most people’s fear can be managed with a handful of simple tools. 

And, like I said, some tough love.

Check your ego at the podium.

When you explore the source of people’s speaking anxiety, it often comes down to the fear of making mistakes or looking dumb in front of colleagues or other people they need to impress. 

And some are self-conscious about their appearance or the sound of their voice.

For this group, I would say, “Get over it!”

Yes, get over it. That’s your ego talking. Your presentation is not about you, it’s about them — your audience.

Your only job is to provide useful information that will help them in some way, large or small — information that will lead them to change their thinking or even their behavior on a particular issue.

So set aside the notion of dazzling or impressing them. Turn the tables on your anxiety. Ask yourself, “How can I help today?” Show up to serve.

Manage your expectations.

Take note of the language I’m using here. It’s modest. Your impact may be small, but it’s useful. You will probably not rock their world and spark a 180-degree turnaround in their viewpoints or actions.

But if you can plant some seeds, give them some food for thought and prompt them to do some further exploration on an issue, then that’s a win.

While it’s true that a speech can change the world, most of them don’t. And they rarely, if ever, make that kind of impact entirely on their own.

So take the pressure off yourself and be modest in your ambitions.

Stop undermining your credibility.

We’ve all seen people visibly work themselves into a near-frenzy in the hours and days before a presentation, telling anyone and everyone how nervous they are. Maybe we’ve done it ourselves.

That’s a natural instinct — we’re talking things out and perhaps seeking reassurance that everything will be OK.

But beyond creating a self-perpetuating doom cycle of anxiety, this behavior seriously undermines your credibility as a professional.

Stop for a minute and think about the impression that you’re making on the people around you — those who look up to you and those who have a role in your future advancement.

This is about how we show up every day as professionals and as leaders.

Act like the leader you are.

When this issue comes up in my speeches and workshops, I often ask about that person’s regular, daily responsibilities. They walk through a few of the important things they do — managing budgets, counseling teammates, moving projects along.

Then I ask how they handle those duties. Do they conduct themselves with calm assurance, or do they run down the hallway like their hair is on fire?

Of course, it’s the former. The point is to treat a presentation like a normal part of your responsibilities. For PR pros, of course, communication is our job. But communication is the heart of everyone’s job, whether they’re managing teams, enlisting support for plans and initiatives, seeking compliance with policy or procedures, cultivating customer relationships or reassuring investors. 

So put yourself in the mindset that speaking in front of groups is simply one more of your normal duties and carry yourself accordingly. You’re cool, comfortable and contained.

In other words, you’re a leader.

Use the tactics for managing anxiety.

Those steps involve a major shift in thinking. Now let’s look at a few simple tactics that may be easier to implement:

• Understand your audience. What are their interests, needs, moods and objections? Use that insight to create truly relevant content and to forge a stronger connection. • Practice and prepare. There really isn’t a substitute for doing your homework and taking the time to practice. The better you know your material, the more poised and confident you will be. • Warm up. Before you go on, do some stretches to burn off excess energy, get your blood flowing and prepare your body. Take three deep breaths to calm yourself.

• Mingle (or don’t). Some speakers become energized by working the room beforehand — introducing themselves, getting to know audience members and asking questions. If you’re not wired that way, then that’s OK. Move on to the next step. 

• Focus. In the moments before you speak, put down your phone and think. Remind yourself of what you’re trying to accomplish and go through your intro in your head. That way, you’re more likely to hit the ground running and feel confident from the start. 

• Psych yourself up. Turn your nervousness into excitement. Convince yourself that you can’t wait to get out there, connect with people, share valuable information and make a difference — large or small — in people’s lives. • Ignore your mistakes. If you flub something, then keep going. The less you call attention to it, the less likely the audience will care or even notice. And silence your inner critic. Be cool.

Keep working at it.

Like anything else, the more you do it, the more you will improve. Many people have found Toastmasters to be a great way to get comfortable in front of groups. There are also plenty of books, training and coaching options to check out.

Put in the time to get better. Make it a priority. Yes, it’s a lot of work. But isn’t the benefit of relieving all of that anxiety worth it? photo credit: digitalvision vectors

Rob Biesenbach

Rob Biesenbach  helps leaders break free from death by PowerPoint, tell their story and communicate like humans should. He’s an in-demand speaker, workshop leader and coach, an award-winning communicator and a bestselling author. He’s worked with great organizations including AARP, Allstate, Caterpillar, Coca-Cola and Lockheed Martin.

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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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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.

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What Doctors Want You to Know About Beta Blockers for Anxiety

Start-ups are making it easier to get the pills online, but experts warn they should be used with caution.

By Christina Caron

Anxious ahead of a big job interview? Worried about giving a speech? First date nerves?

The solution, some digital start-ups suggest, is a beta blocker, a type of medication that can slow heart rate and lower blood pressure — masking some of the physical symptoms of anxiety.

Typically a trip to the doctor’s office would be necessary to get a prescription, but a number of companies are now connecting patients with doctors for quick virtual visits and shipping the medication to people’s homes.

“No more ‘Shaky and Sweaty,’” one online ad promised. “Easy fast 15 minute intake.”

That worries Dr. Yvette I. Sheline, a professor of psychiatry at the University of Pennsylvania Perelman School of Medicine.

“The first question is: What is going on with this person?” Dr. Sheline said. Are they depressed in addition to anxious? Do they have chronic anxiety or is it just a temporary case of stage fright? “You don’t want to end up prescribing the wrong thing,” she added.

In addition, although beta blockers are generally considered safe, experts say they can carry unpleasant side effects and should be used with caution.

What are beta blockers?

Beta blockers such as propranolol hydrochloride have been approved by the Food and Drug Administration for chest pain, migraine prevention, involuntary tremors, abnormal heart rhythms and other uses.

Some are still prescribed for hypertension, although they’re no longer considered the preferred treatment , mainly because other medications are more effective in preventing stroke and death.

Beta blockers can ease the physical symptoms of the “fight or flight” response to stress, such as tremors, sweaty palms or a racing heart, but they are not F.D.A.-approved to treat anxiety disorders.

For decades, doctors have prescribed them for issues other than their approved uses, including for problems like stage fright. In recent years, celebrities like Robert Downey Jr. and Khloé Kardashian have said the medications helped them overcome performance anxiety.

How do they work?

When we start feeling anxious or stressed, our bodies produce adrenaline, which prepares us to respond to perceived danger. The hormone signals our heart to beat faster and narrows our blood vessels to redirect blood to important organs like the heart and lungs. Breathing quickens, and we start to sweat.

Beta blockers work by “blocking” the effects of adrenaline. They cause the heart to beat more slowly and with less force, which helps lower blood pressure.

But if you’re feeling especially anxious, “your mind is still going to race, you’re still going to ruminate and worry,” said Regine Galanti, a psychologist in Cedarhurst, N.Y., who treats people with anxiety disorders.

In other words, beta blockers are not going to address the root of your fears. “If it becomes like a weekly, ‘Oh, I’m just having a hard time in this course. I’ll just pop a beta blocker every single time.’ I would say, ‘What’s the long-term goal here?’” she added.

Patients are typically only prescribed a few pills for specific situations where they might experience performance anxiety, said Dr. Joseph Bienvenu, a professor of psychiatry at Johns Hopkins University School of Medicine. But some online companies dole out as many as 48 at a time.

Are there any side effects?

Yes. Beta blockers can make people feel dizzy. Other potential side effects include fatigue, cold hands or feet, trouble sleeping and nightmares. They can also cause stomach problems like nausea or diarrhea and, less often, difficulty breathing.

This is why some doctors tell their patients to avoid taking them for the first time on the day of a big event.

Dr. Bienvenu advises patients to initially try the medication on the weekend, or “when you don’t have anything else to do.”

“I just want people to know how it’s going to affect them,” he said.

Is it OK to take them for a potentially scary task, like a big presentation?

Possibly. But experts suggested visiting your general practitioner first.

Beta blockers may not be advised for some people with diabetes, low blood pressure or bradycardia, which is a slow heart beat — or people with asthma or another lung disease. And certain drugs, including some cholesterol and cardiovascular medications, can interact with them.

Online doctors do not have your full medical history and have not examined you in person, said Arthur Caplan, a professor of bioethics at the N.Y.U. Grossman School of Medicine.

Without a physical exam, some patients might not know that they have an underlying issue like an irregular heartbeat, he added. And they may not know who to call if they have questions after getting a prescription.

“You need to be managed on these kinds of drugs,” he said.

For those who often face anxiety-provoking tasks like public speaking, the experts said, it might be most beneficial to try breathing techniques or exposure therapy , which involves directly confronting what makes us anxious to break a pattern of fear and avoidance.

“Masking your anxiety symptoms is not going to teach you how to manage your anxiety symptoms,” Dr. Galanti said.

Christina Caron is a Times reporter covering mental health. More about Christina Caron

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• 2 Peter Wall Institute for Advanced Studies, University of British Columbia, Canada

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Climate doomism is an increasing concern for climate change communication. In the United States, this opinion regarding anthropogenic climate change is now more prevalent than climate skepticism, and is the primary reason cited for opposition to climate action. Doomism is the belief that catastrophic warming of the planet is now inevitable, and that effective mitigation is impossible. The behaviors resulting from this view are comparable to the result of climate skepticism: doomism produces paralyzing eco-anxiety and subsequently inaction. Prior work has hypothesized that the rise in climate doomism and eco-anxiety is linked to climate change risk communication. This study investigates the possibility that the metaphoric language used to communicate the severity and urgency of climate change could inadvertently promote doomism. We employ a survey model to test the influence of metaphoric language on perception of urgency, feasibility, and individual agency in relation to the climate crisis. American English-speaking participants (N = 1542) read a paragraph describing climate change either as a “cliff edge” or “minefield”, with human agency manipulated to be present or absent. Responses were considered to be doomist if they reported a high sense of urgency, paired with a low sense of feasibility and/or agency; this indicates they have a high awareness of the risks associated with the climate crisis, but a low belief that it will be addressed, and/or that their actions can produce meaningful change. Use of either metaphor improved perceived feasibility without a reduction in urgency, indicating that metaphor is an effective climate communication strategy for conveying risk without promoting doomism. However, metaphoric presentation is only effective when paired with human agency, suggesting that agency is a necessary component for successful metaphoric climate communication strategies.

Keywords: Climate Change, metaphor, doomism, Eco-anxiety, agency, climate communication

Received: 01 Feb 2024; Accepted: 15 Apr 2024.

Copyright: © 2024 Johnstone and Stickles. This is an open-access article distributed under the terms of the Creative Commons Attribution License (CC BY) . The use, distribution or reproduction in other forums is permitted, provided the original author(s) or licensor are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.

* Correspondence: Prof. Elise Stickles, University of British Columbia, Vancouver, V6T 1Z2, British Columbia, Canada

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