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How to Calm Nerves Before a Presentation: 5 Techniques

Written by MasterClass

Last updated: May 13, 2022 • 3 min read

Stage fright, or the fear of public speaking, is a common social anxiety issue that can reduce self-confidence and limit your oral presentation skills. Read on to learn techniques that will help you calm your nerves before your next speaking engagement.

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8 Ways to Deliver a Great Presentation (Even If You’re Super Anxious About It)

• Joel Schwartzberg

Know your point, always.

Feeling anxious about a presentation? It’s likely about a fear of public humiliation rather than of public speaking.

• Shift the spotlight from yourself to what you have to say.
• Reject the voice in your head trying to destroy your confidence.
• Knowing what matters – and what doesn’t – will help you succeed.

I recently worked closely with a 24-year-old client — let’s call him Martin — who was tapped to deliver a five-minute presentation at his company’s annual town hall meeting. Martin had never given a public speech in his professional life, but his accomplishments impressed his supervisors, and they wanted Martin to share his success with the rest of the organization.

• JS Joel Schwartzberg oversees executive communications for a major national nonprofit, is a professional presentation coach, and is the author of Get to the Point! Sharpen Your Message and Make Your Words Matter and The Language of Leadership: How to Engage and Inspire Your Team . You can find him on LinkedIn and X. TheJoelTruth

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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.

Understand Yourself Better:

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Elizabeth Perry, ACC

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

30 presentation feedback examples

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22 Ways to Calm Your Nerves Before a Speech or Presentation

by Janice Tomich

• Fear of Public Speaking

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

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

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

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

Notice the emphasis on the word “manage.”

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

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

Table of Contents

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

1. understand fight or flight.

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

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

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

2. Nerves and Anxiety Are a Habit

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

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

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

3. Take a Deep Breath

Breathing sounds easy!

Actually it’s not.

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

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

4. Transform Your Nervous Energy Into Excitement

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

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

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

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

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

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

5. Smile, Even if You’re Feeling Anxious

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

Yes, as easy as smiling!

6. Use Relaxation Exercises

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

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

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

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

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

7. Burn Off Energy by Doing Some Cardio

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

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

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

8. Use Visualization Techniques

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

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

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

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

9. Be Prepared

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

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

10. Practice, Practice, and Then Practice Some More

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

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

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

11. Drink Water to Stay Hydrated During Your Presentation

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

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

12. Prepare an Excellent Opening to Your Presentation

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

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

13. Employ the Power of the Pause

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

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

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

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

14. Before You Present, Test the Technology

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

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

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

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

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

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

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

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

16. Walk Around. Own Your Space.

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

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

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

17. Attend Your Colleagues’ Presentations

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

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

18. Meet Your Audience Before Your Presentation

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

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

19. Connect Through Good Eye Contact

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

20. Use Powerful Body Language

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

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

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

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

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

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

22. Sleep Well the Night Before

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

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

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

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

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How to Improve Your Presentation Skills: 11 Practical Tips

• The Speaker Lab
• August 15, 2024

Table of Contents

Have you ever felt your heart racing just before stepping onto a stage? That’s presentation anxiety knocking. But how do you beat it? One solution is to improve your presentation skills . By honing your abilities, you achieve greater confidence in yourself. You see, great public speakers are made through practice, and lots of it. Knowing your subject inside out matters, as does understanding who you’re talking to.

This journey doesn’t start at the podium or end at the applause. It begins much earlier, in how we prepare our minds and material for that spotlight moment. To keep an audience hanging on every word requires more than good content alone. Body language speaks volumes too. So, it’s crucial to master both your verbal and nonverbal cues. This approach guarantees your message resonates deeply with all present.

Understanding the Importance of Presentation Skills

Presentation skills go beyond merely standing and speaking before an audience. They embody the essence of engaging and connecting with others. As it turns out, being able to connect with people in this way is an invaluable skill worth having. From convincing a potential new client to sharing knowledge with peers, presenting helps you get key ideas across. But here’s the kicker: it’s not only about what you say but how you say it that counts. While such finesse comes naturally to some, others need a bit of practice before they can nail it. But that’s why we’re here—to help you out.

Find Out Exactly How Much You Could Make As a Paid Speaker

Use The Official Speaker Fee Calculator to tell you what you should charge for your first (or next) speaking gig — virtual or in-person! 

Mastering the Basics of Effective Presentations

Grasping the fundamentals can elevate a decent presentation to one that’s memorable. Let’s break it down.

Knowing Your Subject and Audience

Before you give your presentation, you first have to know who you’re talking to and what you’re talking about. It sounds simple because it is. But don’t let that simplicity fool you—it’s also where the magic happens. Dive deep into your topic and become the expert they expect you to be. As for your audience? Find a way to connect your presentation to them as individuals. Consider why your topic might be important to them. If you can get your topic to hit home with your audience, it’s much more likely that they’ll be impacted by what you say.

Using Open, Friendly Body Language

Our body language allows us to speak volumes without ever saying a word. So when you’re on stage, use open gestures, keep those arms uncrossed, and maintain a pleasant demeanor. Move around if space allows; make yourself bigger than just the spot behind the podium. Frequently make eye contact with the crowd instead of just looking at your notes or slides. Lastly, use gestures to complement your words, emphasizing key points.

Practicing for Perfection

When preparing for your presentation, rehearse until those nerves start feeling like excitement instead of sheer terror. Out of all presentation skills, this is perhaps one of the most important to improve. Even rehearsing in the outfit you’ll wear on presentation day can help you practice the right mindset you need. Whether or not you rewrite your script as bullet points, make sure you’re not reading off your notes. After all, you want to maintain a natural, conversational tone with your audience, not a robotic one. Before you begin your talk, breathe deeply. Not only does grounding yourself help calm your nerves, it actually improves your voice quality .

Designing Engaging Presentations

Every speaker wants to engage their audience. As a result, the ability to design engaging presentations is one skill that’s worth constantly improving. It’s all about balance, blending engaging content with sleek design.

Keeping Your Presentation Engaging and Structured

Every speaker would agree that maintaining audience interest is crucial. But how exactly do you do that? It takes a lot to focus on your presentation  and your audience at the same time. To get started, try some of these techniques.

• Tell a story: Weave your facts into a narrative because everyone loves a good tale.
• Vary the pace: Mix it up with videos, anecdotes, or jokes to keep things fresh.
• Pose questions: Asking rhetorical questions keeps minds ticking and engaged.

Maintaining structure is key. You want to guide your audience through smoothly, making sure they’re following along every step of the way. Think of it as taking them on a journey where each point builds upon the last until you reach a compelling conclusion together.

Simplicity in Slide Design

If there’s one thing you don’t want to impose on your audience, it’s a cluttered slide. So what should you to improve this presentation skill? Take a look at these tips:

• Keep it simple: A simple background with high contrast text can work wonders.
• Leverage visuals wisely: If you’re talking numbers, opt for an infographic instead of listing out stats one after another. Visuals should enhance understanding, not confuse further. Make sure they’re relevant.
• Use bullet points: Cover one idea per slide and use bullet points to break it down. This isn’t just easier for your audience to digest; it gives each point its moment in the spotlight.

The trick here is to avoid just throwing your entire presentation onto slides. That’s what leads to clutter. Instead, focus on the key points you want to communicate, and create visual summaries that complement what you’re saying. Good presentation design matters. And sometimes less really is more when helping people understand complex topics easily. For more on creating PowerPoint presentations, check out our article here .

Mastering Nonverbal Communication

As a speaker, it’s a given that your words are a vital part of your presentation. But what about your nonverbal cues? Believe it or not, those are just as important. And don’t forget tone—delivery is often where the real magic happens.

Improving Eye Contact

For instance, take eye contact. Making eye contact with your audience demonstrates confidence and professionalism. The trick is striking the balance: too little, and you seem disengaged; too much, and it’s just awkward for everyone involved. To improve this presentation skills, practice finding that balance. Aim to make brief but meaningful eye contact with different parts of your audience throughout your presentation. A general rule of thumb is the 50/70 rule , which says to spend about 50% of your time making eye contact when speaking, bumping it up to 70% when listening or answering questions.

Avoiding Filled Pauses When Speaking

The bane of any speaker’s presentation is a slew of filler words. These are words like “um,” “uh,” and “like.” These filler sounds typically sneak into our speech because we’re nervous or trying to think on our feet. To avoid them, practice pausing with purpose in between sentences or thoughts. Silence may feel scary, but using intentional pauses can give you time to think and keeps listeners hanging onto your next word. In addition, never forget to taking deep breaths. Doing so will help calm the nerves that are triggering those verbal fillers in the first place.

By improving these presentation skills, you’ll not only boost how others perceive you, but also how confidently you carry yourself through every slide.

Overcoming Presentation Anxiety

Feeling like a bundle of nerves before you hit the stage? If so, you’re not alone. But guess what? That jittery feeling doesn’t have to be your enemy.

Techniques to Calm Nerves During a Presentation

We’ve all been there—heart racing, palms sweaty, mind blanking out just when you need it most. It feels like your body is betraying you right at the crucial moment. Thankfully, it’s entirely possible to regain control by redirecting that nervous energy. To calm yourself, try some of these techniques.

• Breathe deeply: It seems simple, but deep breaths are like a reset button for your nervous system.
• Ground yourself: Feel your feet on the ground. Literally grounding yourself in reality helps shift focus back from fear to action.
• The power pose: Standing in a posture of confidence can actually make you feel more confident thanks to some nifty brain-body communication.
• Embrace silence: If you lose track during your presentation, use this time not as an awkward pause but as an intentional break for both you and your audience.

By practicing these techniques and improving them before your presentation, they will come more naturally. Plus, the more you prepare, the fewer surprises you’ll encounter, which means less fodder for anxiety.

Transforming Nervous Energy into Enthusiasm

Nervous energy isn’t bad—it shows you care. Mastering the art involves channeling that untamed vigor into a force of zeal.

• Talk about what you love: You naturally become more animated and enthusiastic when discussing topics close to your heart.
• Harness the adrenaline rush: This rush pushes us beyond our usual boundaries, so don’t be afraid to use it. Speak louder than normal if needed or move around more freely (if appropriate).
• Redefine success: Focus on connecting with at least one person rather than impressing everyone—that takes off loads of pressure.

In essence, presentation skills aren’t just about speaking well. They’re about managing emotions effectively so they don’t manage us. So next time those butterflies start fluttering in your stomach before a big presentation, remember it’s all part of the process. Embrace the experience and use it to fuel your performance rather than let it derail you.

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Continually Improving Presentation Skills

The journey to becoming a presentation pro never really ends. Embarking on this path means consistently challenging oneself, exploring new depths, and setting sights on ever-higher achievements.

Seeking Feedback for Improvement

Let’s talk feedback. Although it might sting at first, feedback is a great way to improve your presentation skills. After every presentation, ask your audience what hit home and what missed the mark. But don’t stop there.

• Talk to a mentor: Someone who’s been where you are can give insights you hadn’t even considered.
• Solicit anonymous feedback: Sometimes people speak more freely when they’re not face-to-face.
• Use online tools: There are platforms designed specifically for gathering and analyzing presentation feedback efficiently.

Volunteering for Presentations to Gain Experience

If practice makes perfect, then volunteering is your practice arena. Seizing each moment as a platform can really polish your expertise.

• Pitch new ideas at work: Be the one who steps up during meetings with fresh insights or project proposals.
• Dive into community events: Local clubs or groups often seek speakers on various topics—perfect for testing out different styles and formats.
• Become a webinar host: This lets you play with technology while practicing how best to engage virtual attendees.

Remember, improving your public speaking skills takes time. But by consistently seeking out constructive criticism and grabbing every chance to get in front of an audience ,  you’re paving your way towards mastery. So take that deep breath, keep your head high, and take that stage. Your future self will thank you.

So there you have it. Together, we’ve learned how to improve presentation skills. This isn’t just about shaking off those stage jitters; it’s an expedition towards becoming a masterful storyteller who captivates every soul in the room.

Embarking on this journey, we dove headfirst into mastering basics like knowing your audience and subject. Plus, we covered tips on keeping slides simple yet engaging—a fine balance between clutter and clarity. And let’s not forget our silent but potent ally: nonverbal communication—where eye contact and body language can help engage your audience.

Anxiety had its moment under our microscope as well. Turns out, it’s less about fighting nerves and more about channeling them into electrifying enthusiasm.

Improving your presentation skills requires persistence—and lots of practice. The process isn’t just a path but an ongoing adventure that challenges us to grow and adapt in our quest for meaningful impact.

• Last Updated: August 6, 2024

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• For General Anxiety
• For Panic Attacks
• For Fears and Phobias

Presentation Anxiety: How to Overcome Stage Fright (Complete Guide)

Tyler Ellis

Glossophobia, the fear of public speaking, is thought to affect as much as 75% of the population. For both students and professionals alike, this phobia tends to take the form of presentation anxiety. So, how can we overcome stage fright and presentation anxiety once and for all?

While avoiding presentations may bring some short-term relief to your anxiety, this will worsen your stage fright in the long-run. To overcome presentation anxiety long-term, presentation tools and gradual practice are the most effective solutions.

Maybe, right now, you’re extremely anxious about a presentation coming up. Maybe the only thought racing through your mind is how in the world am I going to get out of giving this presentation?

No worries. This guide is going to cover everything – and I mean everything – you’ll need to know. Make sure not to skip the section on “alternative ways of presenting,” I think you’ll find those really useful!

No need to stress; let’s get right into this.

What Causes Presentation Anxiety?

First things first… why do we feel presentation anxiety in the first place?

Sure, we might expect our heart to pound and breathing to accelerate as we walk along the edge of a cliff – but during a presentation? What part of talking about George Washington Carver inventing peanut butter should cause our hands to tremble and our voice to stutter?

Well, as it turns out, presentation anxiety is caused by ancient mechanisms in our brain responsible for our survival. For anxious people, our brain perceives being the center of attention in large group to be a threat. This triggers the “fight or flight” response, causing us to panic as we try and escape our uncomfortable setting.

Obviously, we are in no real danger while giving a class presentation or work presentation. Many years of evolution, however, have trained us to avoid stage fright with a passion. In ancient times, being surround by a (potentially angry) mob could have fatal consequences; as could being humiliated, rejected, or otherwise cast out from the tribe.

For many of us – especially those of us prone to social anxiety – such fears have stuck with us since caveman times. It’s important we remember these fears are harmless. Just being aware of their nature can help with this process. Despite what your brain and body may be telling you, these feelings of anxiety are not dangerous; they are going to pass.

Feel free to check out this article for a better understanding of the evolutionary psychology behind anxiety .

How to Get Out of a Presentation

I recommend against avoidance in most cases, as it only reinforces our anxiety in the long-run.

However, I know what it’s like to be a student with presentation anxiety.

I know how hard it is juggling academics, a social life, relationships, and newly blossoming anxieties all at once. I know that it can get so bad the most logical option feels like dropping out of school altogether. I don’t want you to feel like you have to do that.

So, if you’re really just not ready to overcome your stage fright:

• Intentionally Choose Classes That Don’t Require Presentations
• Tell the Teacher or Professor About What You’re Going Through
• Ask the Teacher or Professor for Alternative Assignments
• For Group Presentations, Ask Someone Else to Take the Lead
• Present Your Assignment in an Alternative Format Using Presentation Tools and Software (more on this in a bit)

If this seems a bit vague, it’s only because I’ve actually dedicated an entire article to this topic already. Check out this piece on how to get out of giving a presentation in class for more help with this.

Like I said, ultimately, avoidance is a poor strategy. However, I believe it’s just as detrimental to be “forced” into facing our fears before we are mentally prepared to do so. Having been there myself, I want you to be able to rest easy knowing that you do have some options here.

For this guide, however, I want to focus more on how to actually overcome presentation anxiety and stage fright.

My secret is – believe it or not – I get incredibly nervous before public speaking, no matter how big the crowd or the audience and, um, despite the fact that I laugh and joke all the time I get incredibly nervous, if not anxious, actually, before going into rooms full of people when I'm wearing a suit... And now that I've confessed that, I'll probably be even more worried that people are looking at me.

Prince Harry - Duke of Sussex, Member of the British Royal Family

How to Stop a Panic Attack While Presenting in Class

When I first started having panic attacks, I had no idea what they were or why they were happening. Prior to my first panic attack, I had never had an issue with public speaking or presentation anxiety at all. In fact, I had voluntarily participated in several clubs and activities that required public speaking.

Yet, when my first few panic attacks started (I was around 16 at the time), they would occur in any random situation. Wherever they occurred, I'd quickly develop a phobia associated with that location or situation. One such random panic attack occurred – you guessed it – during a class presentation.

While this experience was terrifying, embarrassing, and extremely uncomfortable, I had – fortunately – managed to keep it together enough for most people not to notice. For the many class presentations that would follow, however, I had to develop some tricks to stop panic attacks while presenting in class.

Here’s what worked for me:

• Volunteer to go first. This may seem strange, but I always felt it easier to volunteer first and get it out of the way. Oftentimes, it’s easier to deal with presentation anxiety when we don’t feel cornered. By choosing to do it yourself, you maintain some control of the situation and get the jump on things before anticipation anxiety kicks in .
• Remember you are not going to die. This is just a panic attack, and it’s going to pass. It may be uncomfortable, but it will be over within a few moments.
• Take control of your breathing. 478 breathing is a simple technique that works. Simply breathe in for 4 seconds through the nose, hold for 7 seconds, exhale for 8 seconds through the mouth.
• Find a focus object. Choose a point, or several points, to focus on in the room. This could be a ceiling tile, a lightbulb, a pile of books, anything. Whenever your thoughts start to wander or spiral out of control, recenter your thoughts on that focus object.
• Try and remember the other times you’ve given a class presentation with anxiety. Chances are, this isn’t your first time. Remember those past successes and visualize this presentation as one where you overcome stage fright as well. If your mind is drawn to a time when it didn’t go so well, at least remind yourself that it passed and you survived it; just as you’ll survive this one.
• If you have a friend in the class, look to them from time to time. Flash them a smile or a wink, and try not to laugh out loud while you’re up there. This may seem silly, but I’d rather stifle a laugh than grapple a panic attack.
• Remember that no one’s really paying attention. Just as you were sitting at your desk nervously thinking about your own turn to present, most people are doing the exact same now. And even if they’re not anxious, they’re probably zoned out or drifting off; it’s quite difficult to keep an involuntary crowd’s attention. Trust me, they’re probably not thinking about you much.

These are just a few ways to stop a panic attack while presenting in class. Of course, just about any method for stopping panic attacks can work well here, so feel free to explore our site a bit to learn some other methods.

There are only two types of speakers in the world:

1. The nervous

Mark Twain - American humorist, novelist, and travel writer

Alternative Ways of Presenting to Help Overcome Stage Fright

If you take nothing else from this article, I believe that this is the section that can help anxious students and professionals with stage fright the most. When I was dealing with presentation anxiety myself, most of these options didn’t even exist. If you’re anxious about standing in front of class and presenting, any of these could be fantastic alternatives to presenting.

Basically, any of these presentation software tools can help you to quickly create a visually stunning presentation; all without having to speak in front of the class. They utilize audio, video, and/or animation to create informative videos that get the point across even more effectively than conventional presentations.

For the most part, all a teacher or boss really cares about is that you: 

• Put hard work and dedication into your assignment
• Learned something throughout the process
• Are able to communicate what you learned to educate your peers

Telling the teacher “Sorry, I just can’t present today,” won’t meet any of these points, and is likely to land you a failed grade.

Instead, ask your teacher if you can use one of these presentation tools to create an even more engaging and informative presentation. This way, it’ll seem like you’ve put in the most effort in the class, rather than the least; all without having to speak in front of the class.

Here are the automated presentation tools I currently use myself and recommend:

I go into much greater detail on these tools here: automated presentation software . Before buying anything, I strongly suggest giving that article a read. Otherwise, Toonly and Doodly are my top picks.

What is the Best Presentation Anxiety Medication for Stage Fright?

Giving a presentation in high school or college can be extremely stressful for many people. If standing in front of the class feels like an impossible task, you may be wondering about presentation anxiety medication. So… what are the best drugs for presentation anxiety?

Since I’m not a doctor, I can only offer you a friendly opinion here.

In general, I think it’s a good idea to steer clear of anti-anxiety medication whenever it isn’t absolutely necessary. If your doctor prescribes you presentation anxiety medication, so be it. In the long-run, however, this can often create cycles of reliance and dependence that are best avoided.

But what about taking an over-the-counter supplement for anxiety before a presentation?

I have personally found one supplement to help me relax and communicate more confidently. This is my favorite supplement for stage fright, as it has helped me tremendously in situations where I would normally feel a bit socially anxious. I’ve used this supplement for presentations, job interviews, and even first dates.

My favorite supplement for presentation anxiety symptoms is phenibut. It just helps me feel significantly calmer while simultaneously boosting my sociability and confidence. This supplement is extremely affordable and legally sold online in most countries. If you want to learn a bit more about it, I have an article going into greater depth about phenibut here.

I do urge responsibility when using phenibut, as you don’t want to become reliant on it. But if it makes the difference between shirking your presentation vs. delivering a great one, I highly recommend it.

Let our advance worrying become advance thinking and planning

Winston Churchill - Former Prime Minister of the UK, Famous Orator

Tips for How to Present a Project Effectively

Few things help to eliminate anticipation anxiety like truly preparing for the situation. If your fears are rooted in delivering a poor or ineffective presentation, take some time to prepare.

Here are some tips for how to present a project effectively:

How to Overcome Stage Fright and Presentation Anxiety

There are many strategies we can take when dealing with our presentation anxiety or stage fright. Here are three of the most common strategies:

• Complete Avoidance – Post-college, public speaking occasions like presentations are pretty few and far between. As an adult, it isn’t too difficult to avoid presentations, although not overcoming stage fright can be a hinderance in many career fields.
• Reluctant and Occasional – Here’s where most people in the world probably fall. Most of us aren’t 100% comfortable with presenting, yet we suck it up and get it done when we have to. This isn’t a bad place to be, although it's uncomfortable occasionally.
• Conquering Presentation Anxiety – Some brave souls will choose to completely crush their fear of public speaking, overcoming stage fright and glossophobia entirely. This path is not for the faint of heart, as it isn’t easy; however, it has the largest payoff in the end with regard to career and confidence.

We’ve already discussed strategies for the first two earlier in this guide. Let’s now focus on the third.

How can we overcome presentation anxiety and glossophobia?

Well, whenever we want to eliminate a fear or phobia long-term, the best way to do so is through exposure therapy. We do have a full article on how to extinguish fears through exposure therapy if you’re curious to really understand this process.

For now, I’ll fill you in on the basics:

By gradually stepping outside of our comfort zone and exposing ourselves to our fears, we can eliminate those fears over time. The key here is that we are stepping a bit outside our comfort zone, but not immersing ourselves so fully to induce panic. In other words: challenge yourself at a fair pace.  

So how do we apply this to overcome presentation anxiety and stage fright?

My suggestion would be to identify the smallest voluntary step you can take outside of your comfort zone without panicking. Perhaps presenting may induce a panic attack, but are you at least able to read aloud from your seat? Perhaps reading aloud is difficult, but could you at least volunteer an answer from time to time?

This process will be as unique as a fingerprint for each person, as we all have different comfort zones and stressors. Try and find where your comfort zone ends and take small steps just outside of it. With repeated practice, you’ll notice your comfort zone expanding as you become more confident with the activity.

In general, here are some opportunities you may find useful for stepping outside of your comfort zone:

• Start raising your hand more often to ask or answer questions
• Volunteer to read aloud or answer a problem on the board whenever you’re feeling confident
• Create a presentation using presentation software (recommendations above), but see if you can actually get through it without relying on the audio. If you get too nervous, you can use it
• Rather than trying to get out of a presentation, ask your groupmates if you could take a lesser role with speaking; perhaps you could do more of the research to make up for it
• Seek out your local Toastmasters group to practice public speaking away from the pressures of your own social circles
• Try and attend small open mic nights and similar opportunities to gain experience with public speaking

Fun Fact: I successfully avoided presentations for the majority of my high school and college career. Afterward, I wound up working several jobs that forced me to confront this fear. First came a sales job, and next came a job that required me to speak in front of 150-200 people multiple times per day.

Turns out, I liked money more than I disliked public speaking.

List of Famous People with Public Speaking Anxiety

Sometimes a bit of solidarity goes a long way. Here’s a list of famous/successful people who have long been known to have suffered from public speaking anxiety:

• Winston Churchill
• Mahatma Gandhi
• Abraham Lincoln
• Prince Harry
• Warren Buffet
• Mark Zuckerberg
• Sigmund Freud
• Arnold Schwarzenegger
• Tiger Woods
• Rowan Atkinson
• Jackie Chan
• Thomas Jefferson
• Margaret Thatcher
• Princess Diana
• Eleanor Roosevelt
• Sir Richard Branson

As you can see… we’ve got some big names up there. And this is just a very small list of successful people who have been open about their public speaking anxiety – to say nothing of the silent majority!

Never forget, you’re far from alone in experiencing this – you can absolutely overcome presentation anxiety, stage fright, and glossophobia if you wish to!

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About the Author

Years of personal experience with anxiety disorders and panic attacks have led me to devise some pretty creative ways to keep my anxiety in check. In the past, anxiety and panic attacks felt like something I'd have to live with forever. Nowadays, panic attacks are a distant memory for me, and I'm free to pursue passions like writing and traveling the world. Hopefully, the information on this website can help you achieve the same. I do all the writing here myself, so don't hesitate to reach out with questions!

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How to Manage Public Speaking Anxiety

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Speech Anxiety and SAD

How to prepare for a speech.

Public speaking anxiety, also known as glossophobia , is one of the most commonly reported social fears.

While some people may feel nervous about giving a speech or presentation if you have social anxiety disorder (SAD) , public speaking anxiety may take over your life.

Public speaking anxiety may also be called speech anxiety or performance anxiety and is a type of social anxiety disorder (SAD). Social anxiety disorder, also sometimes referred to as social phobia, is one of the most common types of mental health conditions.

Public Speaking Anxiety Symptoms

Symptoms of public speaking anxiety are the same as those that occur for social anxiety disorder, but they only happen in the context of speaking in public.

If you live with public speaking anxiety, you may worry weeks or months in advance of a speech or presentation, and you probably have severe physical symptoms of anxiety during a speech, such as:

• Pounding heart
• Quivering voice
• Shortness of breath
• Upset stomach

Causes of Public Speaking Anxiety

These symptoms are a result of the fight or flight response —a rush of adrenaline that prepares you for danger. When there is no real physical threat, it can feel as though you have lost control of your body. This makes it very hard to do well during public speaking and may cause you to avoid situations in which you may have to speak in public.

How Is Public Speaking Anxiety Is Diagnosed

Public speaking anxiety may be diagnosed as SAD if it significantly interferes with your life. This fear of public speaking anxiety can cause problems such as:

• Changing courses at college to avoid a required oral presentation
• Changing jobs or careers
• Turning down promotions because of public speaking obligations
• Failing to give a speech when it would be appropriate (e.g., best man at a wedding)

If you have intense anxiety symptoms while speaking in public and your ability to live your life the way that you would like is affected by it, you may have SAD.

Public Speaking Anxiety Treatment

Fortunately, effective treatments for public speaking anxiety are avaible. Such treatment may involve medication, therapy, or a combination of the two.

Short-term therapy such as systematic desensitization and cognitive-behavioral therapy (CBT) can be helpful to learn how to manage anxiety symptoms and anxious thoughts that trigger them.

Ask your doctor for a referral to a therapist who can offer this type of therapy; in particular, it will be helpful if the therapist has experience in treating social anxiety and/or public speaking anxiety.

Research has also found that virtual reality (VR) therapy can also be an effective way to treat public speaking anxiety. One analysis found that students treated with VR therapy were able to experience positive benefits in as little as a week with between one and 12 sessions of VR therapy. The research also found that VR sessions were effective while being less invasive than in-person treatment sessions.

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If you live with public speaking anxiety that is causing you significant distress, ask your doctor about medication that can help. Short-term medications known as beta-blockers (e.g., propranolol) can be taken prior to a speech or presentation to block the symptoms of anxiety.

Other medications may also be prescribed for longer-term treatment of SAD, including selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). When used in conjunction with therapy, you may find the medication helps to reduce your phobia of public speaking.

In addition to traditional treatment, there are several strategies that you can use to cope with speech anxiety and become better at public speaking in general . Public speaking is like any activity—better preparation equals better performance. Being better prepared will boost your confidence and make it easier to concentrate on delivering your message.

Even if you have SAD, with proper treatment and time invested in preparation, you can deliver a successful speech or presentation.

Pre-Performance Planning

Taking some steps to plan before you give a speech can help you better control feelings of anxiety. Before you give a speech or public performance:

• Choose a topic that interests you . If you are able, choose a topic that you are excited about. If you are not able to choose the topic, try using an approach to the topic that you find interesting. For example, you could tell a personal story that relates to the topic as a way to introduce your speech. This will ensure that you are engaged in your topic and motivated to research and prepare. When you present, others will feel your enthusiasm and be interested in what you have to say.
• Become familiar with the venue . Ideally, visit the conference room, classroom, auditorium, or banquet hall where you will be presenting before you give your speech. If possible, try practicing at least once in the environment that you will be speaking in. Being familiar with the venue and knowing where needed audio-visual components are ahead of time will mean one less thing to worry about at the time of your speech.
• Ask for accommodations . Accommodations are changes to your work environment that help you to manage your anxiety. This might mean asking for a podium, having a pitcher of ice water handy, bringing in audiovisual equipment, or even choosing to stay seated if appropriate. If you have been diagnosed with an anxiety disorder such as social anxiety disorder (SAD), you may be eligible for these through the Americans with Disabilities Act (ADA).
• Don’t script it . Have you ever sat through a speech where someone read from a prepared script word for word? You probably don’t recall much of what was said. Instead, prepare a list of key points on paper or notecards that you can refer to.
• Develop a routine . Put together a routine for managing anxiety on the day of a speech or presentation. This routine should help to put you in the proper frame of mind and allow you to maintain a relaxed state. An example might be exercising or practicing meditation on the morning of a speech.

Practice and Visualization

Even people who are comfortable speaking in public rehearse their speeches many times to get them right. Practicing your speech 10, 20, or even 30 times will give you confidence in your ability to deliver.

If your talk has a time limit, time yourself during practice runs and adjust your content as needed to fit within the time that you have. Lots of practice will help boost your self-confidence .

• Prepare for difficult questions . Before your presentation, try to anticipate hard questions and critical comments that might arise, and prepare responses ahead of time. Deal with a difficult audience member by paying them a compliment or finding something that you can agree on. Say something like, “Thanks for that important question” or “I really appreciate your comment.” Convey that you are open-minded and relaxed. If you don’t know how to answer the question, say you will look into it.
• Get some perspective . During a practice run, speak in front of a mirror or record yourself on a smartphone. Make note of how you appear and identify any nervous habits to avoid. This step is best done after you have received therapy or medication to manage your anxiety.
• Imagine yourself succeeding . Did you know your brain can’t tell the difference between an imagined activity and a real one? That is why elite athletes use visualization to improve athletic performance. As you practice your speech (remember 10, 20, or even 30 times!), imagine yourself wowing the audience with your amazing oratorical skills. Over time, what you imagine will be translated into what you are capable of.
• Learn to accept some anxiety . Even professional performers experience a bit of nervous excitement before a performance—in fact, most believe that a little anxiety actually makes you a better speaker. Learn to accept that you will always be a little anxious about giving a speech, but that it is normal and common to feel this way.

Setting Goals

Instead of trying to just scrape by, make it a personal goal to become an excellent public speaker. With proper treatment and lots of practice, you can become good at speaking in public. You might even end up enjoying it!

Put things into perspective. If you find that public speaking isn’t one of your strengths, remember that it is only one aspect of your life. We all have strengths in different areas. Instead, make it a goal simply to be more comfortable in front of an audience, so that public speaking anxiety doesn’t prevent you from achieving other goals in life.

A Word From Verywell

In the end, preparing well for a speech or presentation gives you confidence that you have done everything possible to succeed. Give yourself the tools and the ability to succeed, and be sure to include strategies for managing anxiety. These public-speaking tips should be used to complement traditional treatment methods for SAD, such as therapy and medication.

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Hinojo-Lucena FJ, Aznar-Díaz I, Cáceres-Reche MP, Trujillo-Torres JM, Romero-Rodríguez JM. Virtual reality treatment for public speaking anxiety in students. advancements and results in personalized medicine .  J Pers Med . 2020;10(1):14. doi:10.3390/jpm10010014

Steenen SA, van Wijk AJ, van der Heijden GJ, van Westrhenen R, de Lange J, de Jongh A. Propranolol for the treatment of anxiety disorders: Systematic review and meta-analysis . J Psychopharmacol (Oxford). 2016;30(2):128-39. doi:10.1177/0269881115612236

By Arlin Cuncic, MA Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

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How to overcome presentation anxiety, according to an award-winning cognitive scientist.

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NEW YORK, NY - FEBRUARY 23: Sian Beilock, Bernard College President, attends the 2018 Athena Film ... [+] Festival Awards Ceremony at The Diana Center At Barnard College on February 23, 2018 in New York City. (Photo by Kris Connor/Getty Images for Athena Film Festival)

Sian Leah Beilock is a cognitive scientist and expert in achieving peak performance under pressure. In her bestselling book, Choke , Beilock reveals confidence-building strategies for anxiety-inducing events like Olympic competitions, test-taking and public-speaking opportunities.

Beilock faced her own pressure-filled moment in 2017 when the TED conference invited her to present her research to a live audience. Beilock, now president of Barnard College in New York City, talked to me recently about applying her research to prepare for the TED stage.

Beilock realized that the TED audience would have high expectations from an expert who teaches people how to avoid choking under pressure. And that’s on top of the stress that already comes with giving a TED talk.

“I do a lot of public speaking, but the TED talk was particularly nerve-wracking because it has an aura around it,” Beilock said. “And my mom came to watch— which is just another added level of pressure!”

Beilock applied an effective strategy to alleviate anxiety in high-stress situations. She calls it pressure training—practicing under pressure.

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Pressure training simply means practicing your sport or speech in an environment that elevates stress hormones. It’s a strategy that works for Olympic athletes as well as business professionals preparing for an important pitch or presentation.

Sian Beilock's book, Choke

“Even practicing under mild levels of stress can prevent you from choking when high levels of stress come around,” Beilock says.

Let’s say you’re experiencing some anxiety over an upcoming Zoom presentation your boss asked you to deliver to the team. A simple example of practicing under ‘mild stress’ would be to schedule a meeting where you’re the only one invited. Bring up the presentation, share your screen, and press ‘record’ as you deliver it from start to finish. Identify those areas where you can improve next time—and there will be another practice. And another. And another.

For the next practice session, turn up the stress just a little by inviting a friend or peer to the ‘rehearsal.’ The point of the exercise is to mimic the environment you’ll find yourself in when it’s time for the actual presentation. If the presentation takes place in-person, then stand up, take a clicker in your hand, display the presentation on a screen behind you, and deliver it out loud. If you can invite someone to sit and watch in person, that’s even better.

“Simulating low levels of stress helps prevent cracking under increased pressure, because people who practice this way learn to stay calm, cool, and collected in the face of whatever comes their way,” says Beilock.

Rehearse in Real-World Conditions

According to Beilock, our brains react most negatively before a stressful event and not when it’s actually happening. Have you ever had so much anxiety about an upcoming presentation that you couldn’t sleep for days—or weeks—only to discover that it wasn’t as bad as you had imagined? Maybe your presentation was a hit, and you wasted hours worrying about it. That’s your brain stressing you about before the event.

Beilock says the strategy works effectively because it “bridges the gap between training and competition.” By training for the event over and over in ‘real-world’ conditions, your brain learns to see the speech not as a threat but as an event that you can handle successfully.

According to a recent McKinsey study , communication skills like public speaking and storytelling are among the top foundational skills necessary to “future-proof” your career over the next decade. That means your next presentation is too important to be left to chance. Practice the right way—under pressure—and you’ll shine when it counts.

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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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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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How to Deal with Nerves Before a Presentation

Stop telling yourself to calm down..

Posted February 26, 2019

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

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

I say no: I’m excited.

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

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

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

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

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

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

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

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9 Helpful Tips to Calm Your Nerves Before Speaking

A communication expert and best-selling author offers nine helpful strategies to eliminate presentation or "speech" anxiety..

Before you jump onstage or in front of the room to deliver an important presentation, do you experience physical or emotional symptoms like nausea, sweaty palms,  anxiety,  or feelings of panic? It may not be so extreme for you, but it happens to millions of people everywhere.

Ten years ago, I checked into the ER before one of my very first speaking engagements thinking I was having a heart attack . The electrocardiogram showed that my heart was as strong as ever. What had happened?

I had had a panic attack -- a sudden, overwhelming surge of anxiety and fear that mimics a heart attack. Numerous speaking engagements later, I managed to learn how to control feelings that commonly led to speaking anxiety.  

Nine Ways to Help Reduce Presentation Anxiety

Some people rank the fear of public speaking higher than the fear of death! It is very real and can be debilitating. Even billionaire Warren Buffett admits that he was "terrified" of public speaking early in his career. He decided that to reach his full potential, he had to overcome his fear of it. If you are faced with a similar challenge, there are several techniques to help you overcome your fears.

David Greenberg , president and CEO of  Simply Speaking  and author of the bestseller  Simply Speaking! The No-Sweat Way to Prepare and Deliver Presentations, is   a foremost expert on this topic. He has been coaching and training leaders from top companies to transform their presentations since 1988.

Greenberg offers nine helpful strategies to eliminate presentation or "speech" anxiety. 

1. Accept that being nervous is not a bad thing. 

Greenberg says, "Being nervous means you care about giving a good presentation. Your nervousness produces adrenaline, which helps you think faster, speak more fluently,  and add the needed enthusiasm to convey your message."

2. Don't try to be perfect. 

Greenberg explains that the fear of public speaking often stems from a fear of imperfection. He urges us to "accept the fact that no one ever gets it perfect and neither will you." Rather than striving to become a "super-speaker," Greenberg's simple advice is to just be yourself. "Your audience will appreciate it," he says.

3. Know your subject matter. 

One must "earn the right," says Greenberg, to speak on a particular topic. "Become an authority on your topic and know more than most or all of the people in your audience. The more you know, the more confident you will be," he says.

4. Engage your audience.

Audience involvement is key. Ask your audience questions or have them participate in an activity to hold their attention. Greenberg says that turning your presentation from monologue to dialogue helps reduce your nervousness and engages the audience.

5. Breathe.

Breathing from your stomach muscles, not your chest, calms the nervous system. Here's what to do: Take a few deep breaths before and even during your presentation. "As you inhale," says Greenberg, "say to yourself 'I am,' and as you exhale, say 'relaxed.'"   

6. Visualize your success.

Close your eyes and picture yourself delivering your talk with confidence and enthusiasm. What does the room look like? What do the people look like? How do you look? "Picture your successful presentation in detail and allow your mind to help turn your picture into a reality," says Greenberg. 

7. Practice out loud.

The best way to reduce your anxiety is to rehearse until you feel comfortable, advises Greenberg. "Practicing by yourself is important," he says, "but I urge you to also practice in front of a friend, colleague, or coach who will give you honest and constructive feedback."

8. Avoid caffeine and alcohol.

Caffeinated drinks can increase your heart rate, make you jittery, and cause your hands to shake, which gives your audience the impression you're a nervous wreck. And, it goes without saying, drinking alcohol to cope with your fears will increase your chances of forgetting things and slurring your words. 

9. Make eye contact.

Greenberg suggests arriving early when the room is full of empty chairs and practicing by "pretending that you are looking into people's eyes." When you begin your talk, pick a few friendly faces in different areas of the room. Says Greenberg, "Not only will the audience appreciate it, but also you will see that they are interested in your message. Add a smile and you are bound to see some in return." 

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How To Manage Nervousness Before A Presentation?

Imagine you have to make a presentation for a large group of people at work. How do you feel about…

Imagine you have to make a presentation for a large group of people at work. How do you feel about this task? For many people, the thought of public speaking is terrifying. Their palms sweat, they go weak in the knees and feel dizzy. Their anxiety and nervousness make them forget their words.

This isn’t an unusual reaction.  After all, the thought of every expectant eye being on you can be daunting. In fact, even the most experienced speakers can feel nervous before making a speech or presentation.

Don’t be nervous about presenting. Remember, making a presentation is a skill just like any other.   The more you practice it, the more you will improve. Every great speaker was once a beginner who made mistakes. Manage your presentation nervousness and calm yourself if you feel anxious. Speaking effectively is an essential skill in modern workplaces. This includes making presentations and giving talks.

What Are Presentation Nerves?

Studies show that the fear of public speaking is very common. People fear being judged for what they are saying. They also fear making a mistake and embarrassing themselves in front of a large group of people. Other common worries related to speaking in public include fumbling one’s lines, forgetting what one needed to say, and making an unimpressive presentation. These fears are the reason behind 'presentation nerves'.

If the thought of making a presentation makes your stomach churn, don’t worry. You are not alone. Presentation nervousness is rooted in a physical reaction. The human body prepares for upcoming danger by releasing chemicals and hormones that help it deal with stress or danger efficiently. Those who get presentation nerves are simply experiencing a manifestation of this physical function. 

If you are wondering how to calm your nerves before a presentation, read on. 

How To Stay Calm Before A Presentation

The secret to staying calm when making a presentation is in preparing well for it. Here are some things you should do in advance to calm your presentation nerves and deliver a confident and impactful presentation:

1. Prepare the Deck or Slides in Advance

Don’t wait until the last minute to begin creating the presentation. This will only add to your anxiety. As soon as you are given the task of making a presentation, get to work. Gather your data, plan your slides, and keep tweaking your deck until your presentation flows smoothly. Familiarize yourself with your material so that your delivery is effortless. Be prepared for any questions or challenges to your arguments. This will help you build confidence and reduce your presentation nervousness. 

2. Rehearse Your Presentation

If you feel worried about making your presentation even after thorough preparation, it might be a good idea to rehearse it a few times. Once you have rehearsed your presentation, the task no longer feels like an extremely difficult task to carry out. Rather, it is something you have already done before. Rehearsing with a colleague or a friend has a host of benefits. They can encourage you and give you constructive feedback. This will calm your presentation nerves. 

3. Get Ample Rest

If you want to be calm and composed before a presentation, you must be well-rested. With a good night’s rest and filling breakfast, you will feel much better. Don’t let your presentation nervousness keep you up all night rehearsing. Remember, once you have prepared enough, you need to be well-rested. This will give you the energy you need to make an impactful presentation. 

Tools To Reduce Presentation Nervousness

Harappa Education’s Speaking Effectively course has tools and frameworks to help you improve your verbal communication skills. The PAM–Purpose, Audience, Message–Framework will help you structure your message and tailor it to fit the audience and context. Here’s how to use it to quash your presentation nerves:

1. Determine Your Purpose

Knowing your purpose behind presenting will help you stay focused while you speak. Make sure you have a clear idea about the idea, action or theory you are proposing. Plan the route that you will take to make your points and know what comes after what.

2 .  Know Your Audience

Presentations vary based on the audience. Are you presenting to your peers, seniors, or clients? Your style, tone and delivery will depend on this crucial aspect. Before you begin a formal presentation make sure you introduce yourself and state the purpose of the presentation. On the other hand, if you are making a presentation to your peers within the organization, you could begin informally with a friendly introduction or even a humorous remark to break the ice.

3. Craft an Appropriate Message

Once you know your purpose and audience, you can create an appropriate message. Knowing that your message aligns with the audience and serves your purpose will calm you down and give you the confidence you need to present fearlessly.

How To Stay Calm While Presenting

Sometimes, even when an individual is completely prepared with their notes, slides, speaking points, and research, they can still experience presentation nerves. Speaking in front of a lot of people might be difficult for a few people, and that is okay. Here’s what you should do to remain calm while you are speaking:

1. Take Deep Breaths

Breathing exercises are the best answer to the question “How to calm down before a presentation”. Deep breathing with slow inhales and equally slow exhales will help you relax and reboot your mind. The simple act of breathing mindfully can release ‘feel-good’ hormones that will equip you to deal with any stress.

2. Use Body Language

Use body language that conveys confidence, friendliness, and calmness even if you are feeling anxious. Smile often. When you smile, two things happen. Your body relaxes, which calms you down. Your audience sees you smiling and mirrors your expression. You suddenly see a sea of smiling, friendly faces. Doesn’t that sound wonderful? Similarly, stand straight and loosen your tense muscles. This will make you feel calm and composed.

3. Don’t Panic

Ask yourself: what’s the worst that could happen if you made a mistake while presenting?  The answer is, not much. If you make a mistake or forget your point, it isn’t the end of the world. You can always correct yourself or calmly bring up the point you had missed and continue. Don’t fear mistakes–they are the path to success. When you make a mistake, don’t panic. Stay calm and fix it. Remember, you are in control of your presentation.

It’s normal to feel nervous before making a presentation. Just make sure your nervousness doesn’t hamper your ability to speak well. Stop your mind from running in loops and stressing about the presentation. Tell yourself that you’ve got everything under control.

Harappa Education’s Speaking Effectively course has tips on public speaking from world-class educators. Sign up for the course today to learn how you can deliver a pitch-perfect presentation!

Explore topics such as  Stress Management ,  How to Deal With Failure  &  How to Handle Pressure  from our Harappa Diaries section and cope with presentation nervousness.

7 powerful ways to avoid anxiety for public speaking and presentations

• By Health IQ digital
• Aug 09, 2024

Public speaking is a common source of anxiety for many people. The thought of standing in front of a crowd, delivering a presentatin and being the center of attention can be overwhelming. This fear can hold people back from reaching their full potential in both personal and professional settings. However, the good news is that there are several effective strategies to manage and reduce this anxiety. By understanding and implementing these techniques, you can transform your fear into confidence and become a more effective speaker.

1. Understand the root cause of your anxiety

Anxiety about public speaking often stems from a fear of judgment or making mistakes in front of others. This fear is deeply rooted in the human desire to be accepted and respected by our peers. Recognizing that this fear is a natural response can be the first step in overcoming it. Reflect on what specifically triggers your anxiety. Is it the fear of forgetting your words, being judged or the anticipation of a negative reaction? By identifying the exact cause, you can take targeted steps to address it.

Moreover, understanding that everyone experiences some level of anxiety before speaking in public can be reassuring. Even seasoned speakers feel nervous; the difference is that they’ve learned how to manage it effectively. This knowledge can help you approach your anxiety with compassion and self-awareness, rather than letting it control you.

2. Prepare thoroughly and rehearse regularly

One of the most effective ways to combat anxiety is through thorough preparation. Knowing your material inside and out will give you a sense of control and reduce the fear of the unknown. Start by organizing your content logically, ensuring that your main points flow naturally from one to the next. Use visual aids like slides or handouts to reinforce your message and keep your audience engaged.

Rehearsal is key to building confidence. Practice your speech multiple times in a variety of settings — alone, in front of a mirror and in front of a small, supportive audience. This will help you become more familiar with your content and delivery, making it easier to stay on track during the actual presentation. Additionally, rehearsing in different environments can help you adapt to various settings, reducing the likelihood of being thrown off by unexpected changes.

3. Focus on your breathing and relaxation techniques

Anxiety often manifests physically through symptoms like rapid heartbeat, shortness of breath and muscle tension. Learning to control your breathing can significantly reduce these symptoms. Practice deep breathing exercises, such as inhaling slowly through your nose, holding your breath for a few seconds and exhaling slowly through your mouth. This simple technique can help calm your nerves and center your thoughts before and during your presentation.

Progressive muscle relaxation is another useful tool. This involves tensing and then slowly releasing each muscle group in your body, starting from your toes and working your way up to your head. This exercise not only helps reduce physical tension but also refocuses your mind, making it easier to concentrate on your presentation rather than your anxiety.

4. Visualize success and use positive affirmations

Visualization is a powerful technique that can help you manage public speaking anxiety. Before your presentation, take a few moments to imagine yourself speaking confidently, engaging with your audience and delivering your message effectively. Picture the audience reacting positively — nodding in agreement, smiling and applauding. This mental rehearsal can boost your confidence and prepare your mind for a successful outcome.

In addition to visualization, use positive affirmations to counter negative thoughts. Replace self-doubt with empowering statements like, “I am well-prepared and capable of delivering this presentation,” or “My audience is interested in what I have to say.” Repeating these affirmations can help reframe your mindset and reduce anxiety.

5. Engage with your audience early on

Connecting with your audience from the start can help reduce your anxiety. Begin your presentation with a smile, make eye contact and greet your audience warmly. You can also ask a question or share a relatable story to create an immediate connection. This interaction not only breaks the ice but also shifts your focus from your anxiety to the needs and interests of your audience.

As you speak, continue to engage with your audience by making eye contact with different individuals, pausing to gauge their reactions and adjusting your delivery based on their feedback. This dynamic interaction can make you feel more connected and less isolated, reducing the pressure and anxiety associated with public speaking.

6. Accept imperfection and embrace vulnerability

One of the biggest sources of anxiety in public speaking is the fear of making mistakes. However, it’s important to remember that no one expects you to be perfect. Even the most experienced speakers make errors, and it’s how you handle these moments that truly matters. Embrace the possibility of imperfection and view it as an opportunity to connect with your audience on a human level.

If you stumble over a word or forget a point, don’t panic. Take a deep breath, acknowledge the mistake with grace and move on. Your audience is likely to be forgiving, and your ability to recover smoothly will leave a lasting positive impression. By accepting vulnerability and letting go of the need for perfection, you can reduce the pressure on yourself and speak more naturally.

7. Reflect and learn from each experience

After each public speaking engagement, take time to reflect on what went well and what could be improved. This reflection process is crucial for continuous improvement and helps you build on your strengths while addressing areas of concern. Consider recording your presentation if possible, so you can review your performance and identify specific moments where anxiety may have affected your delivery.

Use this feedback to adjust your preparation and strategies for future presentations. Over time, you’ll notice that your confidence grows, and your anxiety decreases with each experience. Remember, public speaking is a skill that improves with practice, and each opportunity is a chance to learn and grow.

Transforming anxiety into confidence

Public speaking doesn’t have to be a source of dread. By understanding the root causes of your anxiety, preparing thoroughly and using techniques like visualization, relaxation and audience engagement, you can transform your fear into confidence. Accepting imperfection and learning from each experience will further empower you to become a more effective and confident speaker.

Remember, the journey to overcoming public speaking anxiety is a personal one, and it’s okay to take small steps toward improvement. With time, practice and the right strategies, you can conquer your fear and use your voice to make a meaningful impact in any setting. Embrace the challenge, trust in your abilities and know that you have the power to speak with confidence and clarity .

This story was created using AI technology.

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• audience engagement , breathing exercises , confidence building , effective communication , overcoming fear , positive visualization , presentation techniques , public speaking anxiety , speech preparation , stress management

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How do you deal with presentation anxiety.

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I am having a hard time with anxiety before scientific presentations. This anxiety feeling along with the fear of failing or do not perform very well keep me blocked, stuck and I can't progress. Do you have any advice to deal with these issues?

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Performance Anxiety on Stage, Sports, or Sex

Performance anxiety is the strong, excessive fear or worry that you will not be able to accomplish something specific, causing emotional distress and physical symptoms.

The term is commonly used to describe "stage fright," but can be applied to the anticipation of any performance. This includes anxiety caused by the anticipation of sex, called sexual performance anxiety , or extreme worry and fear triggered by an approaching sports event, called athletic performance anxiety.

The treatment of performance anxiety most commonly involves talk therapy as well as medications like antidepressants or beta-blockers.

fstop123 / Getty Images

What Causes Performance Anxiety?

Although the terms are sometimes used interchangeably, anxiety is not the same thing as fear.

Fear is a short-term response to something specific that threatens you. With anxiety, you respond to the anticipation of something, resulting in longer-lasting distress. While fear is an appropriate response to a present threat, anxiety is more broadly focused and future-oriented.

Performance anxiety is the anxiety associated with a specific performance. The fears and worries may go well beyond the fear of humiliation, embarrassment, or shame but also involve the fear of rejection and how the failure might impact your future.

Performance anxiety often takes root during early childhood, influenced by the expectations and desire for perfection from people around you. The tensions may only emerge in later life as performance anxiety, either occurring abruptly or developing gradually.

Performance anxiety can be a one-time event, recur occasionally, or get progressively worse.

Is Performance Anxiety an Anxiety Disorder?

Anxiety is a normal response that can occur when you worry about things like health, money, or relationship issues. In some cases, anxiety may be considered "healthy," compelling you to work hard and achieve more at school, work, or sports.

However, if anxiety is persistent, worsening, and interfering with your quality of life, you may very well have an anxiety disorder .

Anxiety disorders are a group of conditions defined in the " Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition" (DSM-5) . There are many types of anxiety disorders, including separation anxiety disorder and post-traumatic distress syndrome .

The term "performance anxiety" is not an anxiety disorder per se. Rather, it is regarded as a form of social anxiety disorder (SAD) characterized by the fear of social situations.

In recent years, the DSM-5 added a specifier—called a performance-only specifier—for individuals with SAD whose anxiety is associated with a specific performance whether on stage, on the playing field, or in bed.

In severe cases, a person with performance anxiety may experience an extreme subtype of anxiety called a specific phobia .

A specific phobia is characterized by an extreme and unreasonable fear associated with a specific object, situation, or concept that poses little or no threat. With performance anxiety, this can manifest with constant rumination, intense anxiety, sleeplessness, and going to extreme lengths to avoid a performance.

Risk Factors

Several personality types are seen to be vulnerable to performance anxiety. According to a 2019 study published in Frontier of Psychology, these traits include:

• Negative trait affectivity : This is a personality trait that places excessive focus on negative emotions like anger, anxiety, and guilt.
• Neuroticism : This is a personality trait characterized by emotional instability and overreaction, an inability to manage urges or stress, and a tendency to complain.
• Introversion : This is a personality trait in which you are more focused on your own thoughts and feelings than on shared experiences.

Symptoms of Performance Anxiety

Performance anxiety symptoms may differ from person to person but often involve both emotional symptoms and somatic symptoms (physical symptoms triggered by emotional distress).

Emotional symptoms of performance anxiety include:

• Persistent thoughts of fear of failure
• Mentally playing out negative outcomes
• A feeling of loss of control
• Irritability and easy outbursts
• Being on edge
• Episodes of panic
• "Freezing" in the middle of the performance
• Giving up ("choking") at the last moment

Somatic symptoms of performance anxiety include:

• Increased heart rate
• Dizziness or lightheadedness
• Fast or shallow breathing
• Upset stomach
• Vision changes
• Profuse sweating
• Cold hands or feet
• Pale or flushed skin

Types of Performance Anxiety

Performance anxiety is not a mental disorder classified in the DSM-5. Rather, it is a manifestation of SAD and one that is not always well-defined in the medical literature.

Even so, researchers often break performance anxiety down into three distinct subtypes:

Stage Fright

"Stage fright," also known as stage performance anxiety, describes the extreme anxiety experienced by actors, musicians, dancers, speakers, and others who have to perform in public. Even people who have to make a presentation at work can experience stage fright.

Stage performance anxiety goes beyond simple "jitters" or "butterflies," causing heightened apprehension and a negative emotional state that can interfere with or even sabotage the desired outcome.

Studies suggest that most stage performers have experienced performance anxiety at some point in their careers. According to a 2019 study in Frontiers of Psychology, 50% to 70% of professional musicians reported compromised performance due to anxiety.

Anxiety levels can vary based on whether you are in a solo or group performance, there are people of importance in the audience, or the level of skill of fellow performers is high.

In extreme cases, stage fright can also take the form of glossophobia , characterized by the irrational fear of public speaking. In such cases, a person is more likely to "freeze" or drop out of a performance at the last minute.

Athletic Performance Anxiety

Athletic performance anxiety is a fear or worry related to a sports competition, typically manifesting with the fear of "choking." Choking is a common concern among athletes, amplified by the need to not only perform but to win. This is especially true among elite athletes in whom perfectionism is expected.

Studies suggest that anywhere from 20% to 34% of elite athletes experience performance anxiety. Among all athletes, the number can be as high as 60%.

The feelings of anxiety may be amplified by the spectators' response (such as booing), ego threats, or one-chance events (like playoffs). Performance anxiety may be further fueled by the fear of "losing it," meaning the feeling that you are falling beneath your own standards.

Athletic performance anxiety can cause more than emotional and physical symptoms; it can increase the risk of injury among athletes who either overcompensate or are overly distracted during a sports competition.

Sexual Performance Anxiety

Sexual performance anxiety is a fear or worry related to having sex. It can be due to uncertainties about your general ability to satisfy a partner. It may also be related to a negative body image, relationship problems, or other factors.

According to a 2020 study in Sexual Medicine Review, between 9% and 25% of males and 6% and 16% of females experience sexual performance anxiety.

Sexual performance can have a cause-and-effect relationship with sexual dysfunction . Having conditions like erectile dysfunction (ED) , premature ejaculation , or dyspareunia (vaginal pain) may fuel feelings of anxiety that only make symptoms worse during sex.

The desire to have kids can make matters worse by placing the additional pressure of conception atop the need to perform sexually. Cultural or family pressures can further amplify the stress.

Testing and Interview Anxiety

Though not typically regarded as forms of performance anxiety, taking tests and having a job interview can fall under the umbrella insofar as they both involve public exposure, either directly or indirectly.

With test anxiety, your worries may extend beyond your test results to fears about your future and how others perceive you. The same can occur with interview anxiety in which a person will often sabotage their chances due to overwhelming feelings of inadequacy.

How Performance Anxiety Is Diagnosed

Performance anxiety that occurs as a once-off event may not be of any concern. However, if the feelings are intense, recurring, and undermining your quality of life, you may benefit from seeing a psychologist or psychiatrist .

In such cases, the provider may see if you meet the diagnostic criteria for social anxiety disorder (SAD) described in the DSM-5.

To meet the criteria, you must:

• Have a marked and persistent fear of social situations in which you may be exposed to the scrutiny of others
• Experience the same fear each time you are in the same situation
• Have fears and worries that are disproportionate to the situation
• Avoid social situations or endure them with extreme anxiety
• Feel significant distress or experience significant difficulties with work or relationships due to your anxiety or avoidant behaviors

To meet the criteria for SAD, these conditions must persist for more than six months with no other explanations.

If the fear is restricted to speaking or performing in public only, SAD would be diagnosed with a performance-only specifier.

Treating Performance Anxiety

Treatment options for performance anxiety depend on the severity of your symptoms. The main form of treatment is talk therapy with or without medications.

Psychotherapy

Psychotherapy, also known as talk therapy, is the primary form of treatment for social anxiety disorder. Different forms can be used, including:

• Cognitive-behavioral therapy (CBT)
• Psychodynamic therapy
• Interpersonal therapy (IPT)
• Rational emotive behavior therapy (REBT)
• Acceptance and commitment therapy (ACT)

Of these, CBT is the most commonly used for anxiety disorders and often the most effective. It involves identifying and changing negative thought and behavior patterns to develop more effective ways to cope.

Medications

SAD is sometimes treated with treated with medications. A common option is a class of antidepressants called selective serotonin reuptake inhibitors (SSRIs) . Another class is known as serotonin and norepinephrine reuptake inhibitors (SNRIs) .

Beta-blockers are a class of drugs that induce calm by blocking stress hormones called adrenaline and noradrenaline. Benzodiazepines are a class of sedatives used to calm you down and reduce anxiety.

Individual drug agents commonly prescribed for the treatment of SAD include:

• Ativan (lorazepam)
• Effexor XR (venlafaxine)
• Inderal (propranolol)
• Klonopin (clonazepam)
• Paxil (paroxetine)
• Zoloft (sertraline)

Prevention Tips for Performance Anxiety

The prevention of performance anxiety involves preparation. This is true whether you are a speaker, athlete, actor, musician, or planning to engage in sex.

Here are 11 self-tips that can help:

• Seek emotional support from others you trust.
• Get plenty of sleep the night before a performance.
• Eat a healthy meal beforehand to avoid dizziness, hunger, or hypoglycemia (low blood sugar),
• Avoid caffeine or excessive sugar which can make you jittery.
• Do light exercise beforehand to stimulate "feel-good" hormones called endorphins .
• Make sure you are prepared. Practicing can make you more confident.
• Visualize completing the task or performance well,
• Try deep breathing or meditation to calm yourself down before a performance.
• Stay positive. Reject negative thoughts by reminding yourself of your goals.
• Don't focus on yourself; focus on the audience.
• Reframe "failure" as an ongoing process of learning. You can't learn if you don't try and fail.

Performance anxiety is an excessive feeling of fear related to not being able to perform well. People with performance anxiety may experience rapid heartbeat, lightheadedness, shallow breathing, sweating, and other symptoms when faced with a situation where they have to perform.

Performance anxiety may occur with public speaking, athletic competition, during sex, or in other similar situations. It can be treated with psychotherapy or medications such as SSRIs or beta blockers. 

American Psychological Association. Performance anxiety .

American Psychological Association. Anxiety .

Rowland DL, van Lanveld JJDM. Anxiety and performance in sex, sport, and stage: identifying common ground . Front Psychol . 2019;10:1615. doi:10.3389/fpsyg.2019.01615

Rowland DL, Moyle G, Cooper SE. Remediation strategies for performance anxiety across sex, sport and stage: identifying common approaches and a unified cognitive model . Int J Environ Res Public Health. 2021 Oct;18(19):10160. doi:10.3390/ijerph181910160

National Institute of Mental Health.  Anxiety disorders .

National Institute of Mental Health.  Social anxiety disorder: more than just shyness .

Substance Abuse and Mental Health Services Administration. 3. DSM-5 child mental disorder classification . In: DSM-5 Changes: Implications for Child Serious Emotional Disturbance . Rockville, MD: SAMHSA; 2016.

MedlinePlus.  Phobias - simple/specific .

Substance Abuse and Mental Health Services Administration.  Table 3.11, DSM-IV to DSM-5 specific phobia comparison - impact of the DSM-IV to DSM-5 changes on the National Survey on Drug Use and Health . Rockville, MD: SAMHSA; 2016.

American Psychiatric Association.  Chapter 9: somatic symptoms and related disorders . In:  Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition.  Washington, DC: APA; 2013.

Thomson P, Jaque SV. 17 - performing artists and psychopathology , In: Explorations in Creativity Research: Creativity and the Performing Artist . New York, NY: Academic Press; 2017: 281-305. doi:https:10.1016/B978-0-12-804051-5.00017-2

Ebrahimi OV, Pallesen S, Kenter RMF, Nordgreen T.  Psychological interventions for the fear of public speaking: a meta-analysis .  Front Psychol . 2019;10:488. doi:10.3389/fpsyg.2019.00488

Neiring M, Monsberger T, Seifert J, Muehlbauer T. Effects of psychological interventions on performance anxiety in performing artists and athletes: a systematic review with meta-analysis . Behav Sci (Basel) . 2023 Nov;13(11):910. doi:10.3390/bs13110910

Ford JL, Ildefonso K, Jones ML, Arvinen-Barrow M. Sport-related anxiety: current insights .  Open Access J Sports Med . 2017;8:205-212. doi:10.2147/OAJSM.S125845

Pyke RE. Sexual performance anxiety .  Sex Med Rev . 2020;8(2):183-190. doi:10.1016/j.sxmr.2019.07.001

American Psychological Association. Test anxiety .

Powell DM, Stanley DJ, Brown, KN. Meta-analysis of the relation between interview anxiety and interview performance .  Can J Behav Sci. 2018;50(4):195-207. doi:10.1037/cbs0000108

Substance Abuse and Mental Health Service Administration. Table 16. DSM-IV to DSM-5 social phobia/social anxiety disorder comparison . In: DSM-5 Changes: Implications for Child Serious Emotional Disturbance . Rockville, MD: SAMHSA; 2016.

American Psychological Association. What is cognitive behavioral therapy?

Harvard Medical School.  Treating social anxiety disorder . 

By Ashley Olivine, Ph.D., MPH Dr. Olivine is a Texas-based psychologist with over a decade of experience serving clients in the clinical setting and private practice.