pre presentation jitters meaning

How to Handle Pre-Presentation Jitters

by Dr. Rick Goodman | Aug 6, 2018 | Marketing , Personal Development

Studies show us time and time again that public speaking is one of the things people fear the most. Even those who give presentations on a regular basis can experience “butterflies” at the thought of getting up in front of an audience—and that can significantly erode your sense of confidence and self-assurance.

The good news is that there are some steps you can take to get rid of those butterflies and tame your pre-presentation jitters. Allow me to explain.

Know Your Stuff

This one is a no-brainer, yet it needs to be said: The single best thing you can do to calm your nerves is to prepare. Know your subject inside and out, but also have a clear sense of the two or three main points you need to hit—just in case time fails you. I also recommend rehearsing your opening minute or two before you get on stage, ensuring you can start smoothly.

Know Your Audience

Whenever possible, take some time to analyze the makeup of your audience. Ask yourself what kind of value they’re looking for, then make sure you’re offering it to them in your presentation. You’ll feel better about your talk when you know that you’re saying something people are eager to hear.

Know Your Cues

Make sure your content is well-organized—and insert key phrases in your prepared materials, prompting you to move into the next section. If you’re using slides, you might even build some of these key phrases into your transitions. The important thing is to very discreetly leave yourself a road map to follow, being careful that you never veer too far off course.

Practice Your Material

I know some sales pros who have given the exact same presentation or pitch 100 times or more—and they still practice each and every time. Why? Because you always want to have the utmost familiarity with your material. Giving a presentation “cold” is a recipe for big-time butterflies!

There are other things you can do to remain calm, and I’ve written about them elsewhere —but these are the big ones. Follow these steps to go into each presentation as cool, calm, and collected as you can be!

Reach out to ask me more about the best presentation tips. I’m always here to coach you through them. Contact me today by calling my number or hitting up my website: Connect at www.rickgoodman.com or 888-267-6098.

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5 Surprising Ways to Calm Your Pre-Presentation Jitters

by Matt Eventoff

What do Winston Churchill, Warren Buffet and John F. Kennedy have in common? Sure, all three achieved extraordinary success – but all three also suffered from a fear of public speaking. And each one overcame their fears and went on to become gifted speakers.

The reality is that everyone gets a rush of adrenaline before presenting – it’s the normal “fight or flight” response. The key is to choose fight instead of flight, powering through and effectively utilizing your uneasiness.

At Princeton Public Speaking, we coach clients to use numerous techniques to do this. Here are five of the most surprising things you can do to quell your fears:

1. listen to music..

If you’ve ever watched a boxing or MMA competition, or went to an NFL or NBA pre-game show, you probably saw world class athletes entering the locker room listening to music, getting in the zone, eliminating distraction and chasing away anxiety and negative thoughts. This technique works well for public speaking, too. In fact, an iPod can be a presenter’s best friend. Before a speech, create a pre-presentation playlist. Pick your favorite uplifting music. You can even choose a power song – think Rocky and Gonna Fly Now.

2. Do crunches.

It’s been suggested that constricting the abdominal wall may limit the production of epinephrine, a hormone associated with the fight or flight response. I can say from first hand experience it works for me. Try it by doing a round of sit-ups or crunches before giving a speech. If lying down isn’t an option where you are, you can still utilize this approach by “crunching” and releasing the abdominal muscles while standing. In addition to calming your nerves, it builds your six-pack abs!

3. Visualize yourself giving a great speech.

It took Australian golfer Jason Day five sudden-death holes to win the WGC-Accenture Match Play Championship in February. When asked what led to his victory, he said he’d visualized himself holding the trophy. While it sounds unusual, picturing the outcome you desire works. Professional boxers visualize an opponent while shadow boxing, and quite literally spar with that image. Elite athletes, musicians, actors and dancers regularly utilize visualization. Before you step up to the podium, close your eyes and picture yourself giving a great speech – maybe even imagine a standing ovation.

4. Shake out your nerves.

A few minutes before taking the stage, waggle your jaw by moving it from side to side. Bend forward, dangle your arms and give them a shake. Or wiggle your hands over your head. Focused movements warm the body, relax the mind and calm your nerves. You can also utilize simple stretches. I know a CEO who does 20 pushups prior to every earnings call. And as a former amateur boxer, nothing prepares me better than light shadow boxing a few minutes before I speak.

5. Do some mental gymnastics.

One of my favorite techniques to break the tension that rises before giving a presentation is to pick a random number – 1,795, for example – and start counting backwards by another random number, such as by 5s, 11s or 15s. It’s not easy and it interrupts your thoughts, essentially putting a plateau on your building anxiety. Not a math wizard? Mentally recite the alphabet backwards, recall all seven of Snow White’s dwarfs or name 20 people in your high school class. Anything that takes concentration will disrupt your thought process and take the focus off of your anxiety.

What’s your favorite way to calm pre-presentation jitters? I’d love to hear your thoughts, so share your comments below.

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How to get over your pre-presentation jitters.

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It’s no wonder that for many people, the fear of public speaking registers as more terrifying than the fear of death . Just think about where are minds go when we’re about to give a key presentation and all eyes are on us. So often, what we tell ourselves in this critical moment is not in any way conducive to presenting well . Then there’s our bodies which add some other fun complications to manage: the light feeling in our stomach, the tight, short breaths, and the booming heartbeat.  All the while we’re trying to harness our deepest concentration and most eloquent words!

Even though these symptoms feel real in the moment, spending energy being upset about them is a waste of your time. As a professional speaker, I can tell you that your best bet is to do something about your fear rather than accepting that you'll always be a defective presenter.

(Photo credit: sparetomato)

Training yourself to speak assuredly and engagingly to groups is an asset in any field . Below is my personal go-to list for working with ‘presentation fear’ rather than resisting it:

• Acknowledge The Fear: In your most non-judgmental, curious, and even friendly tone, call out your fear. Name it. Say, “I am really spooked right now. This afternoon’s presentation has me really wound up.” The most critical piece of this step is then moving from your newfound acknowledgement to deciding that you can do something about this information. Just as you would quickly come up with strategies if a work crisis fell into your lap, you also have strategies for managing your fear . Reassure yourself that lucky for you, you have a go-to plan to manage the situation.
• Channel Your Energy: On many a workday (especially around 2pm), I wish I had a jolt of energy to bring up my focus and stamina levels. See your fear as exactly that, a boost of needed energy that can be easily transformed. For example, if you look at your fear as a kind of raw, malleable material , than it’s much easier to turn apprehension into enthusiasm and passion. A speaker needs to be highly engaged to succeed and your fear is giving you the kernels of focus and sharpness you need.
• Be Of Service: Every time you observe yourself thinking of catastrophes , especially those focused on you, turn it around. Instead, concentrate your attention on your audience. Ask, “How can I best be of service to them today? What pieces of information do they most need to hear? How can I help them receive/digest this most easily?” Every time you indulge in your own fears, you leave your audience out in the cold. So do the opposite: make it all about them , even if it means working harder to learn about their needs in advance.
• Over-Prepare Your Opening:  Often, when we start off strong in a presentation, that confidence (plus our engagement with the audience) will carry us all the way through. Put a little more time into the first third of your presentation than the middle and concluding parts. You want to assert your confidence and connection with the audience early on, something that helps them give you their full attention and makes them a bit more forgiving later if you make a misstep. If you make a misstep right out of the gate on the other hand, it can leave you and them too shaken to concentrate well.
• Frame It The Right Way: Make a mental choice to believe that the audience is on your side . They want to see you succeed. They want to learn something new. They don’t have a lot to gain from seeing you fail. Without this kind of deliberate, empowering mantra, our worries can swerve all over the place. Take control of your jitters by positioning the audience however you need to see them: as supporters, knowledge seekers, trusted advisors, or lively, engaged debaters .

You can keep your presentations fresh and interesting by finding new, genuine connections to the material , even if you present on the same topic repeatedly. Tie your presentation to a relevant industry change, a timely news story or a pressing cause. Make it your own and find angles to keep your passion for the topic renewed. As you acknowledge your butterflies and harness that energy, you’ll find it only gets easier to use it as a propeller.

What have you done to help alleviate nervousness when speaking or presenting?

Selena Rezvani is a women’s leadership speaker, workplace consultant, and author of Pushback: How Smart Women Ask–and Stand Up–for What They Want .  Connect with her at nextgenwomen.com and @SelenaRezvani on Twitter.

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14 Fast Ways For How to Calm Down Before a Presentation

Are pre-presentation jitters making you feel frazzled? Does the thought of giving a speech in front of an audience make you anxious? If you’re like the majority of the population, the answer is probably yes.

In fact, public speaking is one of the #1 fears of most people… But dont worry, there’s hope to overcome this (or at least, calm your nerves)!

Luckily, there are numerous strategies you can use when learning how to calm calm down before a presentation, soothe your nerves and cultivate a sense of calm before taking the stage.

From practical preparation tips to mindset shifts and physical strategies, the path to a stress-free presentation starts with simple yet effective calming techniques.

By exploring these methods, you can navigate the world of public speaking with ease and confidence, ensuring that your next presentation is a success.

Here are 14 ways for how to calm down before a presentation: 

• Prepare Ahead of Time
• Practice, Practice, Practice
• Use Visualization to Imagine Success
• Repeat Positive Affirmations
• Strike a Power Pose
• Practice Breathing Exercises
• Prioritize Self-Care
• Do a Venue Walk-Through
• Get Physical
• Stay Hydrated
• Talk to a Loved One
• Listen to Calming Music
• Get Grounded
• Focus on Your Message

#1 – Prepare Ahead of Time

Knowing how to prepare for a speech , and rehearsing multiple times before the real event, can help you feel confident and calm on stage. 

Additionally, preparing for any technical difficulties is also important in case issues arise. Having technical backups in place, such as extra batteries or a backup USB drive, provides a sense of security and preparedness in case of any unforeseen issues. 

#2 – Practice, Practice, Practice

Familiarize yourself with your speech content by practicing it repeatedly. The more comfortable you are with the material, the more confident you’ll feel when delivering it. 

Giving a high-stakes presentation, delivering a speech in front of an audience, or engaging in any other kind of public speaking opportunity, can be scary. You may feel a loss of control or uncertainty – imaging worse-case scenarios, or have a fear of being judged. 

To combat this, it’s essential that you regain your sense of control by doing what you can to rehearse as much as possible. Then, when the real presentation happens, it’ll feel like just another rehearsal!

#3 – Use Visualization to Imagine Success

Take a few moments to visualize yourself giving a successful speech. Imagine yourself speaking confidently, engaging the audience, and receiving positive feedback. 

Visualization exercises can help build your confidence and reduce anxiety, so that you can calm down before the presentation. 

Visualization engages multiple cognitive processes simultaneously, enhancing comprehension and retention. By creating mental images of your success, you can activate your brain’s sensory areas and mimic positive feelings before your presentation.

Boost your confidence and mental attitude before a presentation by recalling past successful presentations and emphasizing the value you offer to the audience.

#4 – Repeat Positive Affirmations

Repeat positive affirmations to yourself to boost your confidence and calm your nerves. Remind yourself of your strengths, past successes, and capabilities as a speaker. 

Affirmations can help shift your mindset from one of anxiety to one of confidence and self-assurance.

Some positive affirmations you can try out are:

• I am well-prepared and knowledgeable about my topic.
• I am confident in my abilities to deliver this presentation effectively.
• My audience is interested in what I have to say, and I will engage them with my words.
• I am calm, composed, and in control of my nerves.
• I believe in myself and my message, and I convey it with passion and authenticity.
• I am grateful for the opportunity to share my ideas and inspire others.
• I trust in my ability to handle any questions or challenges that may arise during the presentation.
• I radiate enthusiasm and positivity, which captivates my audience.
• Each word I speak is delivered with clarity, impact, and conviction.
• I embrace any feedback as an opportunity for growth and improvement.

#5 – Strike a Power Pose

A quick hack for how to calm down before a presentation is to strike a power pose. This can help you to exude confidence and authority, helping you feel more in control. 

Never heard of the power pose? It’s basically like channeling your inner superhero before diving into something daunting, like a big presentation or a nerve-wracking interview. Think standing tall, hands on hips, chest out – the whole superhero vibe.

Here are a few examples:

• The Superman/Superwoman: Feet shoulder-width apart, hands on hips, chin up.
• The Wonder Woman: Legs slightly apart, arms crossed in front of chest.
• The Victory V: Feet hip-width apart, arms raised in a V shape overhead, with a big smile.
• The CEO: Lean back in your chair, hands behind your head, legs crossed comfortably.

These poses aren’t just for show; they’re proven to boost confidence and presence. So, next time you’re feeling a bit shaky, strike a power pose and watch your confidence soar!

#6 – Practice Breathing Exercises

Breathing exercises can also aid in reducing anxiety and promoting relaxation.

When you’re feeling those pre-presentation jitters, your body tends to tense up, and your breathing can become shallow and rapid. This can exacerbate feelings of anxiety and make it harder to focus.

However, engaging in intentional diaphramatic breathing exercises can help calm your nervous system, reduce stress, and bring a sense of relaxation.

You can also try certain voice exercises for speakers to strengthen your voice, and avoid any shakiness as you deliver your speech.

Here are some breathing exercises to help you calm down before a presentation:

• Deep Breathing: Deep breathing, also known as diaphragmatic or belly breathing, involves taking slow, deep breaths that fully expand your lungs and engage your diaphragm. This activates the body’s relaxation response, lowering heart rate and blood pressure.
• 4-7-8 Breathing: Inhale through your nose for a count of 4, hold your breath for a count of 7, then exhale slowly through your mouth for a count of 8. This technique helps regulate breathing and induces a state of calm.
• Box Breathing: Inhale deeply for a count of 4, hold your breath for 4 counts, exhale for 4 counts, and then hold your breath again for 4 counts before repeating the cycle. This method encourages rhythmic breathing and can quickly reduce feelings of anxiety.
• Alternate Nostril Breathing : Close one nostril with your thumb and inhale deeply through the other nostril. Then, close the other nostril with your ring finger and exhale through the first nostril. Repeat this process, alternating nostrils with each breath. This technique balances energy and promotes relaxation.

These breathing exercises can be done discreetly anytime, anywhere, and incorporating them into your routine before a presentation or nerve-wracking event can significantly reduce anxiety and improve your performance. 

#7 – Prioritize Self-Care

Before your presentation, it’s important to prioritize self-care practices. This includes things like getting enough rest, eating well, and staying hydrated to support your overall well-being.

Tip: Limit your intake of caffeine before the presentation, as it can increase feelings of anxiety and nervousness.

#8 – Do a Venue Walk-Through Beforehand (If Possible)

A venue walkthrough allows you to familiarize yourself with the presentation space, reducing potential last-minute stressors.

If time allows, try to schedule a venue walk-through a few days before the event. If time or the situation doesn’t permit this, try to arrive to your speaking event early on the day of. 

If you’re not able to schedule a physical walk-through, try doing an internet search for your venue, so you can watch any videos or observe any photos of what the space might look like.

As you do your walk-through, take note of the following:

• Layout and Seating Arrangement: Observe the layout of the room and the seating arrangement. Determine where you’ll be positioned during your presentation and how the audience will be seated.
• Lighting and Visibility: Assess the lighting in the room to ensure that you’ll be clearly visible to the audience. Check for any glare or shadows that could affect visibility, especially how it could effect your Powerpoint or Keynote slides .
• Stage or Speaking Area: Familiarize yourself with the stage or speaking area, including any podium or lectern, as well as the positioning of chairs or tables.
• Room Temperature: Take note of the room temperature and adjust it if necessary to ensure comfort for both yourself and the audience.
• Emergency Exits: Locate the emergency exits and familiarize yourself with the evacuation procedures in case of an emergency.
• Amenities: Identify the location of amenities such as restrooms, water fountains, and any designated areas for breaks or networking.

#9 – Get Physical

Before your presentation, engaging in physical activities like a brisk walk or quick workout can help release tension and boost endorphins, contributing to a sense of calmness and readiness. 

Additionally, incorporating muscle relaxation techniques, such as stretching or yoga, can help alleviate physical tension before presenting.

Try moving along to this video, which includes yoga poses specifically for calming nerves .

#10 – Stay Hydrated

It’s crucial to prioritize water intake to prevent dry mouth caused by nerves, ensuring optimal vocal performance.

Drinking something hydrating can also help you calm your pre-presentation jitters – so make sure to have a water bottle handy on the day of your presentation!

Remember to avoid consuming caffeine or energy drinks right before the presentation to prevent potential jitters or heightened nervousness.

#11 – Talk to a Loved One

Seek support from your friends, family, or colleagues to boost your confidence and provide encouragement. Having a strong support system can make a significant difference in how you feel before presenting.

By getting support from people you love, you’ll feel less alone and more confident, by boosting your feelings of belonging and having a sense of community. 

#12 – Listen to Calming Music

Listening to calming music can also help relax your mind and body before stepping on stage. 

This is one of the best hacks for how to calm down before a presentation, especially if it’s right before you present. Try listening to calming music right before you go on stage.

Calming music can help by triggering physiological responses in your body that promote relaxation. Slow-tempo music with soft melodies and gentle rhythms can lower heart rate, reduce cortisol levels (the stress hormone), and promote deeper breathing, all of which contribute to a sense of calmness and tranquility.

Additionally, music has the power to distract your mind from anxious thoughts, allowing you to focus on the soothing sounds and creating a more peaceful mental state.

Here’s a calming music playlist you can save for later.

The most calming genres to listen to to calm down before a presentation include:

• Nature sounds (such as ocean waves, rain, or bird songs)

#13 – Get Grounded

A grounding technique is a mindfulness practice that can help you stay present and centered before your presentation. It involves engaging the senses to focus attention on the physical environment, which can help alleviate feelings of anxiety or nervousness.

By anchoring yourself in the present moment, you can calm nerves before a presentation by reducing the focus on fear of the future.

During a grounding exercise, you may be guided to:

• Focus on your breath , paying attention to the sensations of inhaling and exhaling.
• Notice your surroundings , identifying specific objects you can see, touch, hear, or smell.
• Engage in physical movements, such as tapping your fingers or gently stretching.
• Use visualization techniques, such as imagining yourself in a peaceful or comforting place, to evoke feelings of calmness and tranquility.

#14 – Focus on the Big Picture

Sometimes we can get tunnel vision when our fear and anxiety take over. Before a presentation, when you find your mind and body wandering and feeling stressed about the upcoming presentation, remind yourself of the big picture. Remember why you are doing this. 

It’s also helpful to shift your focus away from yourself and onto the audience. Remember that they are there to listen to your message and are likely supportive of your efforts. Focus on delivering value to your audience and meeting their needs rather than worrying about your own performance.

Learning how to calm down before a presentation will help you focus on the moment, focus on the moment, and feel accomplished. 

Remember, calming your nerves before a presentation is all about preparation, mindset, and taking care of yourself physically.

By rehearsing, staying positive, and utilizing these coping strategies, you can boost your confidence and feel more at ease.

With these techniques, you’ll be ready to tackle any presentation with confidence and composure.

You got this! 

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Work Well: How to keep calm and make a good impression during a work presentation

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Your mind’s drawing a blank? Feeling nauseated, sweaty or diarrhoeal right before addressing a crowd? Here’s how to overcome those jitters in the third part of the Work Well series.

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This audio is generated by an AI tool.

Khoo Bee Khim

There comes a time in your professional life when you’ll be tasked to present to clients or speak in public whether in person or via Zoom. Or perhaps you already do so on a regular basis but still can’t get the butterflies out of your stomach, figuratively speaking. It’s like stepping into the unknown because it’s likely a different group of people each time you address them.

We don’t blame you. The fear of speaking in public is only second to being burnt alive, at least according to The Book Of Lists. You don’t want to look and sound stupid. You worry about being judged negatively. And you most certainly don’t want to draw a blank – and an awkward silence – during the Q&A session.

WHAT’S HAPPENING?

Whether it’s face-to-face or virtually, it can be stressful presenting to a crowd. Your frontal lobe or memory centre shuts down when you’re stressed. Your stress hormone levels go up and you freeze up. The situation feeds itself into a loop as the more stressed you get, the harder it is to retrieve the information you need from your brain, causing you to become even more stressed.

The anxiety you experience before addressing the audience can also trigger your brain’s fight or flight response. You may experience heart palpitations, chest pain, excessive sweating, trembling, dizziness, nausea, diarrhoea and/or blushing as your brain can’t distinguish between an actual threat to your safety and speaking to a crowd.

WHAT CAN YOU DO?

If the fear of public speaking affects you so much that it affects your daily life and career progression, it may be a good idea to seek out professional help from a counsellor or psychologist.

Other than being familiar with your material and being fully prepared, here are other ways you can calm your nerves before and during your presentation:

1. Find out who the participants are

Understand their backgrounds and why they’re attending. This will better help you to tailor your presentation.

2. Visualise the possible scenarios in your mind

Imagine the small talk, progressing into the major topics and the difficult conversations that may take place.

3. Develop and rehearse your responses

This will help you feel confident to take on the various questions that are likely to be asked.

4. Ask for time

If something unexpected happens, don’t be afraid to ask for more time to evaluate.

More from our Work Well series:

Work Well: How to wake up less groggy and grumpy in the morning

Work Well: How to make better use of your time when you commute to work in the morning

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How to control the pre-show jitters

05/20/2019 12:00pm 2 minute read

No matter how many times you’ve been on stage, pre-show jitters are real and not fun at all.  Butterflies in your tummy, weak knees, nausea, or a rapid heartbeat…anxiety can come in all different forms.  Here are some tips to get you out of your head and into your body before a big performance:

Practice deep breathing.   Breathe in through your nose for three counts and out through your mouth for five slow seconds.  Calming your breath with help slow down your fluttering heartbeat.  You can even say a mantra in your mind—breathe in peace and breathe out fear —or keep repeating “I am enough.”

Hold a 1-minute plank.   Firing up your core will center your energy and connect you to your body.  Doing a few pushups or jumping jacks is another way to expend nervous energy while also warming up your body for performance.

Listen to your favorite song.   Yes, you have permission to plug in your headphones and disconnect for a minute (so long as you don’t miss hearing you name/number being called to the stage!).  Playing your favorite song will put you in a good mood and distract you from any anxiety you’re feeling.

Nourish your body.   Eating something nutritious can ease your mind (and mindless munching).  Steer clear of caffeinated drinks and sugary snacks.  Instead, grab a handful of almonds, some Greek yogurt, a piece of dark chocolate, or a hard-boiled egg.  A combination of protein, carbohydrates, and healthy fats will keep you satiated (and prevent you from getting hangry!).

Manifest success.   Olympic divers, sprinters, and gymnasts all practice dreaming.   What we mean is that they go through their performance in their heads, imagining how every moment will look and feel.  Close your eyes and go through your dance routine in your mind.  Envision yourself executing perfect pirouettes and exuding a calm confidence.

How you deal with your pre-show jitters can vary from person to person.  If you’ve got some other helpful tactics that work for you, share them with us in the comments section below.  

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11-11-2019 HOW TO BE A SUCCESS AT EVERYTHING

How to calm pre-interview jitters, according to a psychologist

Dr. Sherry Benton explains why our nerves act up in high-pressure situations and how to get them back on track.

[Photo: Chris Barbalis /Unsplash]

BY  Judith Humphrey 4 minute read

You know the feeling: As the minutes count down to your big job interview and your stomach twists into tighter and tighter knots. That faint twinge of anxiety that has been building all day continues to worsen. Then comes the actual interview, and your mind is a whirlwind of thoughts. You find yourself speaking with a breathlessness that’s out of character for you. What’s happening?

To find out, I spoke with psychologist Dr. Sherry Benton, founder and chief science officer of Tao Connect, an online behavioral health platform. She explained why our nerves act up in high-pressure situations and how to get them back on track.

Why we get nervous:

According to Benton, nervousness often happens when we do something that feels like a performance. “This is true for a job interview, an athletic competition, or a public speaking event,” she says.

The good news is that our brains are preparing us—they want us to be prepared, excited, and, in the moment, ready to win. “The brain’s limbic system fires and makes us ready to do whatever we need to do,” she says, whether that’s flight or fight .  So don’t feel there is something wrong with you. Recognize that your body is speaking to you, and trying its best to help.

All you need to do is moderate the nerves. “You want some performance anxiety, but not too much,” says Benton. “You want your nerves to show you’re interested and excited. But if you’re overstressed, you won’t do well either. So strive for the middle zone.”

Four ways to recalibrate your nerves

Here are four ways you can get control of your jitters and deliver your best performance in job interviews.

1. Face your fears

The starting point, according to Benton, “is to write down those things you fear when you’re nervous.” For example, you may be thinking, “It will be catastrophic if I don’t get this job.” Or “My family won’t love me.” Or “I’ll look like a loser.” Writing down these thoughts, says Benton, will show how unsubstantiated they really are.

Of course, you can’t put pen to paper in the middle of an interview, so if your nerves get out of control while you’re being interviewed, engage in positive self-talk. For example, if you’re afraid that it will be a catastrophe if you don’t get the job, you might say to yourself, “Even if this doesn’t work out, I will have other opportunities.”

It’s a good idea to have a one-sentence mantra to deliver to yourself in the interview any time you got tense or nervous. It might be, “I am an accomplished PR professional,” or “I have a huge list of wins behind me.”

2. Breathe deeply

Second, make sure you remember to breathe. “When we are in high-stress situations, our heart goes a little faster, and our breathing becomes more rapid and shallower,” says Benton. “So consciously breathing more deeply helps us relax.”

If you’re still nervous, try four-count breathing, says Benton. “Breathe in, hold it as you count one-two-three-four, then breathe out, and hold your breath for four seconds,” she says. “[This breathing] slows down your heart, slows down your body, and reduces the amount of cortisol and adrenalin you’re using.” By slowing down your breathing, you’ll sound more centered and confident.

3. Think before you speak

Third, take time to respond to questions, and know what you want to say before you begin talking. One of the liabilities of nervousness is that it makes us panic and rush to answer before we’ve formulated our response. We start talking, and talk and talk without knowing where we are going.

The solution is to listen to the question fully—and then pause before replying. Your interviewer will be impressed by the fact that you listened and then had the confidence to wait, formulate your reply, and then speak. (For more on how to answer questions on the spot, see my book, Impromptu: Leading in the Moment. )

4. Practice, practice, practice

Fourth, calm your nerves by getting lots of practice.

A good way to do this is to role-play your interviews before you have them. Ask a friend or a coach to quiz you on all the possible questions you could be asked in that next interview. In fact, give that person all the questions you feel you could be asked, and then develop the best answers to them. Keep the answers short and focused—one message per answer.

Another way to get valuable practice, says Sherry Benton, “is to apply for jobs that aren’t necessarily a priority for you.” Go to those interviews just to get practice. Each time you interview, the performance gets easier and easier. When you finally land that exciting job interview, you’ll be ready to kill it.

Nervousness is not a bad thing; it’s our body’s way of preparing us for a challenge. But don’t ignore it. Work with it to make sure you have just the right amount.

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ABOUT THE AUTHOR

JUDITH HUMPHREY IS FOUNDER OF  THE HUMPHREY GROUP , A PREMIER LEADERSHIP COMMUNICATIONS FIRM HEADQUARTERED IN TORONTO. SHE IS A REGULAR COLUMNIST FOR  FAST COMPANY  AND IS THE AUTHOR OF FOUR BOOKS:  THE JOB SEEKER’S SCRIPT: TELL YOUR STORY AND LAND YOUR DREAM POSITION (2023) ;  IMPROMPTU: LEADING IN THE MOMENT  (2018),  SPEAKING AS A LEADER: HOW TO LEAD EVERY TIME YOU SPEAK  (2012), AND  TAKING THE STAGE: HOW WOMEN CAN SPEAK UP, STAND OUT, AND SUCCEED  (2014)   More

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How to Calm Pre-Talk Jitters & Nervousness

Do you find yourself getting slammed with jittery nervousness right before you get up to give a talk? Many people get a rush of public speaking jitters when they get up in front of their audience, even if they don’t feel nervous when preparing the presentation. And while that nervousness might go away a minute or two into the talk, you want to feel calm, centered, and in control when you actually get up to speak.

Ravi described his experience of this beautifully in a question he sent my way:

Dear Lauren – I’m not normally an anxious person, but something weird happens RIGHT BEFORE I speak. I don’t feel nervous at all when I’m building my presentation, and I actually really enjoy myself once I’m a few minutes into my talk. But I am a mess in the 20 or so minutes leading up to my talk. I’m sweaty, I feel shaky, my heart is racing, my brain goes blank, the whole deal. I think I’d really love speaking if I could just get over this. What can I do to center myself and calm down right before I give my talk? Thanks, Ravi

In this episode of Communication Q&A, I’ll lead you through a couple of quick techniques for calming and dispersing that jittery, nervous energy and centering your might right before you give your talk.

Watch below, read the transcript, or click here to view it directly on YouTube .

Thanks for joining me today – now go rock that presentation!

Hello, friends in speaking – it’s time for communication Q&A , where I dig into your thorny speaking and communication questions. This question is from Ravi, and is one that I suspect more than a few of you will relate to:

Ravi, you are experiencing the delights of pre-talk adrenaline spikes! So, so, SO many people get this, even very experienced speakers who love being up on stage. These pre-performance jitters can crop up at any point during the speaking process and are related to our body’s natural flight-or-fight response – I’ve linked to a video on that in the description down below and right up here in the corner.

You said that the only time you experience jitters is right before you speak – that it doesn’t cause any problems during your presentation development phase, which is great because anxiety during this stage usually leads to avoidance and procrastination. AND you said that once you get going you relax and enjoy presenting.

Because of this, I think that a couple simple strategies will help you focus and find your footing.

First, I want you to start re-framing how you perceive your pre-talk jitters. When you feel the shakiness or pounding heart coming on, I want you to think of something really positive and exciting that also  gives you that physical feeling – maybe something like watching an exciting action movie or an activity that gets your heart pounding like downhill skiing or quadding (I once had a client who said that her heart-pounding moments were when she found rare semi-precious beads at bead shows). When you go to speak, remind yourself of your super exciting thing and focus on the fact that the feeling you get when  you watch that chase scene or go down that slope or find that bead is the EXACT SAME PHYSICAL FEELING you have right now. This will train your brain to tie the sweaty, shaky, heart-pounding nervousness to a positive, enjoyable experience. Do this over and over, and you’ll start to interpret the physical symptoms of jitters when you talk as being a sign that you’re about to do something you really enjoy.

The second thing I want you to do is give that jittery energy somewhere to go. When you get worked up like that, there’s a lot of energy and adrenaline running through your veins, and it needs an outlet.

You know those “pump up” routines that many performers or athletes do? Well, they’re harnessing their nervous energy and are giving it direction – putting reins on it so they can use it to improve their performance.  Now I know you asked for help calming down, but embracing the energy while giving it direction and learning to control it will help you perform even better than trying to mellow out to a zen-like state.

You  want to find something physical you can do in those minutes before your talk that will direct and harness that energy so that you become more centered and focused. This could be taking a quick walk around the block, climbing up and down a few flights of stairs, or maybe grooving out to your own theme song (Psst: Mine is Inner Ninja by Classified). I’ll often do a combination of push-ups and shadow boxing. This physical activity gets the physical energy out and helps my brain get focused and more clear right before I take the stage.

Ravi, you already  know that you like speaking, so start perceiving the jitters as a sign of positive excitement and embrace the surge of energy, giving it direction and an outlet instead of trying to fight it or squish it down. Give this a try, and in no time you’ll start noticing that all that energy has turned from negative nervousness to positive excitement.

Now I always love a good pump-up routine, so – what’s your’s? Do you play a mental soundtrack to get yourself excited? Do you go for a brisk walk, high-five people, dance around? Share what you do to get yourself pumped up in the comments below.

Did you find this video helpful? If so, please like the video, share it around, and subscribe to my channel (remember to ring that notification bell while your at it!) And for more great speaking and communication resources, head to my website at laurensergy.com and sign up for other tips and resources that I only send to my subscribers.

Thanks for stopping by today – I’ll see you again  soon!

Author:  Lauren Sergy

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Calm Your Nerves: 27 Ways to Banish Pre-Speech Jitters

Butterflies in the belly. Stage fright. Nervousness. Anticipatory anxiety.

Call it what you will—the symptoms of pre-speech jitters affect most of us. And that's actually a good thing, because a bout of nerves energizes us and gets us ready for the big game. (To engage and influence your audiences and speak at your best, download my cheat sheet , " 5 Ways to Captivate an Audience .")

There's also the good news that stage fright usually goes away a few minutes into a presentation. Still, there's that tricky time before you start.

If you'd like to turn down the volume on those jitters and get more in control, here are some strategies you can try just before you speak. They come from Tom Antion's book Wake 'Em Up ,* and I've added a few comments and links to some of my articles here and there. You shouldn't try all of these 27 approaches at once. Find the "fix," or two or three, that work for you, then use them to reduce your stage fright just before the curtain rises.

• Be in the room at least an hour early if possible to check everything. Chat with people.
• Notice and think about things around you.                
• Think about current events you can mention in your talk (especially in the opening).   
• Get into conversation with people near you. Be very intent on what they are saying. To be sharp when you're "on," use these 10 ways to stay fully focused when speaking .
• Yawn to relax your throat. To stay in shape vocally, here are 15 easy ways to keep your voice healthy .            
• Doodle.                
• Look at all these interesting people!
• Draw sketches of a new car you would like to have.                
• Look at your notes.             
• Put pictures of your kids/grandkids, dog, etc., in your notes.                
• Build a cushion of time into the day--but not time to worry.    
• If your legs are trembling, lean on a table, sit down, or shift your legs.    
• Take a quick walk.                
• Drink small sips of lukewarm water.                
• Double check your A/V equipment.
• Avoid alcohol or caffeinated drinks.
• Concentrate on your ideas. Need a way to start strong? Here are 12 foolproof ways to open a speech .             
• Pay attention to your audience.
• Listen to music, or read a poem.
• Do isometrics that tighten and release muscles.                
• Shake hands and smile with attendees before the program.   
• Say something to someone to make sure your voice is ready to go.           
• Go somewhere private and warm up your voice, muscles, etc.                
• Practice your eye contact as you chat with people.                
• Go to a mirror and check out how you look.                
• Breathe deeply, evenly, and slowly for several minutes. Do you know how to " belly breathe" to calm your nerves ?            
• Don't eat if you don't want to, and never take tranquilizers or other such drugs. You may think you will do better, but you will probably do worse and not know it. (I learned this lesson when I was performing as a singer/guitarist at a restaurant in London. One night I drank a little too much wine while on a break with friends, and when it was time to perform again, was convinced I was doing GREAT! My friends, however, told me otherwise.)

Remember that nervousness is normal, and is actually an indication that you care about what your audience sees and hears. In your desire to do well by them, you feel some anxiety and acute anticipation. That's merely a sign that you're aiming to be the best type of presenter there is: someone who's concerned with the needs of the audience above all else. Get yourself calmed and centered with any of the strategies above, and you'll be ready to perform at your best.

______________________________________________________________

 * Tom Antion, Wake 'Em Up (Landover Hills: Anchor Publishing, 1999), 82-84.          

Tags: stage fright , calming your nerves , pre-speech jitters

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How to Shake Off Your Pre-Presentation Jitters

Your presentation is coming up and you’ve done everything you can to prepare.You created a slide deck that focuses on visual elements and storytelling, polished your points, and made sure your content is specific and concise. You even rehearsed your delivery a couple of times, just to make sure you remember what to do on stage.

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Despite all this, you still feel a little bit nervous about facing an audience.

Don’t worry—it’s normal.

Take this video clip of a young Steve Jobs anxiously getting ready for a TV appearance . In the years to come, we’ll see his product launches and keynotes as a benchmark for effective presentation delivery . But in this clip, he was like everyone else—slightly unsure of himself before a big speech.

When you’re aiming for the best outcome, you’ll definitely feel a lot of pressure to perform. What matters is that you perform despite the anxiety you feel.

Here are our best tips to help you shake off your pre-presentation jitters:

Use your fear as motivation

Feeling nervous before a big presentation is part of the process. The best thing you can do is to perform despite the uneasiness that you feel. Instead of letting your jitters cripple your confidence, use it as a catalyst to pump yourself up.

Of course, this is easier said than done. When your heart is beating fast and you’re feeling breathless before a big presentation, it’s hard to feel calm and confident. As we’ve discussed in the past, anxiety commonly manifests itself through physical symptoms. When your body is preparing itself for a perceived threat, it can be hard to ignore.

The best thing to do is to channel your adrenaline elsewhere. Some exercise will help your body calm down. Head to the gym in the morning. Spend a few hours working out before you’re scheduled to speak. Even a short walk during lunch break will help.

Another thing you can do is to listen to what researchers call “heavy power music.” Songs with heavy bass lines evoke a sense of power that allows listeners to mimic and internalize what they hear. In other words, songs like Queen’s “We Will Rock You” will get you feel pumped and excited. The adrenaline you feel can then turn into positive feelings of anticipation and determination.

Prepare for what you can control

Part of your anxiety might also come from a number of “what if” scenarios. Before you even step up the podium, you already have a list of worst case scenarios.

What if you can’t make the projector work? What if you end up saying the wrong thing? What if someone starts heckling? What if you can’t answer the questions asked of you in the Q&A ?

You’ll feel a lot better if you understand that you can’t control everything in your presentation, especially when it comes to the audience. The only thing you can do is to prepare as much as you can. Aside from perfecting your slides and content, try to anticipate things you can control. Think of all the questions that might be asked of you. Read up on ways to handle technical difficulties and display issues. Learn some memorization techniques to make sure you won’t suffer from mental block.

It’s impossible to come up with a contingency plan for every scenario that might happen in your presentation. The best you can do is to focus on the task at hand—and that’s to communicate your points as clearly as possible.

Keep your eyes on the prize

A lot of our presentation fears stem from self-consciousness. Presenters are often afraid to make a fool out of themselves in front of other people. And because of that, they tend to focus their attention on what the audience might be thinking.

If your pre-presentation jitters are coming from the same place, it’s time to take a step back and re-frame your perspective.

Remember, this presentation is not about you. You’re delivering a presentation to meet a certain goal and to inform the audience of something that’s important to them. Instead of focusing on how nervous you feel, try to think of the bigger picture: What are the objectives you want to achieve? What’s the best way to get the best outcome?

It’s tempting to focus on the nervousness that you feel, but try to keep your attention on the goals you want to meet. Keep your eyes on the prize, as they often say.

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How to beat those pre-presentation jitters

04 may 2017.

As a natural introvert who enjoys communicating in writing so much that I chose it as a career, you might think my natural instinct would be to shy away from group speaking presentations.

On most occasions you would be absolutely right! – but there’s simply no getting away from group speaking sometimes, particularly when you’re responsible for bringing in work for yourself.

Fear of public speaking can be crippling, even if you know your subject inside out.  Luckily, even the most debilitating of fears can be tackled with a bit of thought and preparation, bringing about some reassuring  certainty  as you scrape your chair back, clear your throat and prepare to speak.

For anyone else who feels those nerves whenever they’re asked to speak in a group, here’s how I’ve successfully managed to get myself through presentations…and even earn the odd compliment along the way!

Make your subject relatable

You may know your subject inside out (which is hopefully why you’ve been asked to present in the first place) – but making it relatable to your particular audience will mean there’s more chance of them actually listening to you, rather than yawning, fidgeting, or pondering that evening’s dinner plans in their heads.

For example, I’m doing a presentation about writing next week, to a mixed group of people from a variety of professions and backgrounds.  So my chosen subject is ‘personal copywriting’ – because most people will need to write a profile about themselves online at some point, meaning the topic will relate to most of my audience.  Similarly, when I make presentations to school groups I’ll choose career-based writing as the subject.

Cover the obvious – and then  practise

Check obvious points such as where you’ll be and how long you’ll be speaking for, and then tailor your presentation for the location and timing allowed.  For example, you might have access to a screen – meaning you can show some interesting slides or a video, turning attention away from you for a vital few seconds!

If you like to have notes with you when you speak, I recommend making a few headline prompts rather than writing out the whole presentation to read from.  You’ll come across as far more approachable if you’re looking at your audience rather than reading verbatim from a page of notes, and your prompts will save you if your mind suddenly goes blank.

(If your mind  does  go blank, then don’t worry – we’ve all been there!  Most audiences either won’t notice or will be sympathetic…just take a deep breath and carry on).

Invite questions at the end

Allowing your audience to ask questions fills some time and allows for friendly interaction.  If you’re worried someone might ask a question you can’t answer, no problem!  If your presentation is business-related this can actually work to your advantage, giving you a great excuse to find the answer and then follow up with someone personally.

Put it all into perspective

When I’m nervous about a group presentation, it helps me to remember that I’m not Winston Churchill, trying to rally a broken and beleaguered public during some of the darkest days our country has ever known.  I’m just talking about something I love – writing – to a group of people who will, at the very worst, feign polite interest.  Then I get on with preparing my presentation!

Can I help  you  with a looming presentation?  If so, or if I can help you out of any other writing-based conundrums, please get in touch.

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5 Tips for Overcoming Presentation Anxiety

Feeling jittery before a university presentation? You're in good company! In this article, Camila Franco, a Bachelor of Psychological Sciences (Honours) student at UQ, generously shares her expert tips on overcoming presentation anxiety. Get ready to transform from fearful to fearless with her invaluable advice!

Facing your classmates and delivering information that you've just learned, or are still mastering, can be a daunting task. I recall my first presentations vividly—when I didn’t have so much experience at public speaking, I felt my mouth extremely dry and started stuttering. My heart was pounding so hard, and my anxiety just became worse as I was looking to the public thinking they were judging me for my mistakes.

Here's the deal: even the most self-assured speakers can get a bit jittery before a presentation. A sprinkle of nerves can actually enhance our focus and keep us sharp. While that's somewhat comforting, there are effective strategies to tackle these pre-presentation jitters. But before we delve into those, let’s first gain a clear understanding of what presentation anxiety truly entails!

Understanding Presentation Jitters

The fear of public speaking often boils down to worrying about how the audience will perceive us. It's totally normal to stress over stumbling over words, forgetting what we're going to say, or feeling physically awkward like sweating or shaking. Recognising these signs of anxiety creeping up is the first step to handling them:

• Muscle tension
• Shaky hands
• Dry mouth, sweating, or blushing
• Upset stomach
• Feeling dizzy
• Catastrophic thoughts
• Trouble sleeping
• Heart racing or chest feeling tight

While these symptoms can feel overwhelming, they're definitely not unbeatable.

Let's dive into some tricks to help you prep and feel more confident when you're up against public speaking challenges.

Tip 1: Prepare a well-structured presentation

Success in public speaking begins with thorough preparation. Take the time to research your topic extensively and understand your audience's needs and expectations. Structure your presentation logically, and design visually engaging slides to support your message. Rehearse your script until you feel comfortable with its flow and content.

Tip 2: Polish and rehearse your script

Embrace a growth mindset and view challenges as opportunities for improvement. Practice delivering your speech aloud and use self-recording to evaluate your performance objectively. Seek feedback from friends or family members and incorporate their suggestions to refine your presentation. Familiarise yourself with the venue beforehand to alleviate any logistical concerns.

Tip 3: Challenge Negative Self-Talk

Identify and challenge the negative thoughts that contribute to your anxiety. Write down your concerns and the potential consequences you fear. Take a step back and assess whether these thoughts are realistic or exaggerated. Reframe negative self-talk with more balanced and empowering statements.

Tip 4: Create a Troubleshooting Plan

Anticipate potential challenges and devise strategies to address them proactively. For instance, keep a glass of water handy to combat dry mouth, or prepare standard responses for unexpected questions. Having a plan in place will boost your confidence and help you navigate any hurdles smoothly.

Tip 5: Practice Mindfulness

Incorporate relaxation techniques into your routine to manage anxiety effectively. Experiment with breathing exercises, visualisation, or meditation to calm your mind and body. Cultivate mindfulness habits that you can employ before, during, and after your presentations to stay grounded and focused.

When to Get Professional Help

If your presentation nerves are really starting to mess with your academic or personal life, it might be time to reach out for some extra support. Keep an eye out for signs like constantly avoiding presentations, messed-up sleep or eating habits, or weird physical symptoms that don't seem related to anxiety.

Consider chatting with a mental health pro or counsellor who can offer personalised advice and a listening ear. There are plenty of avenues of support you can turn to, including a range of programs and counselling services offered at UQ to help support students’ health and wellbeing.

Dealing with public speaking jitters is tough, but totally doable. Our university days are the perfect time to work on our presentation skills and boost our confidence. Push yourself a bit, tap into the resources around you, and you'll soon be rocking those speeches like a pro. Remember, every presentation is a chance to learn and grow.

Camila Franco

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

• Nancy Duarte

Four pre-talk rituals to try.

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

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

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

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Pre-Presentation: What to Provide Participants with in Advance

One of the most critical components in delivering a successful presentation is engaging the audience.  Many presenters spend a great deal of time focusing on how they engage audience members during the presentation, but engagement actually begins before the presentation even starts.  Presenters should take the time to reach out to attendees and make sure they are providing them with essential information that will improve their experience.  In order to ensure that participants are prepared for your presentation, here is some information you need to provide for them in advance.

Overview of the Presentation

Participants want to know what to expect before they show up to your presentation.  Provide a brief description of your presentation and be sure to include a few of your main points. This gives participants a better understanding of what they will be learning about and they can better prepare for the presentation.

Time, Place, Location

Obviously these are critical pieces of information that every participant needs in advance.  The sooner you can get this to your attendees the better because it gives people a chance to plan ahead.  

Information About the Venue

You want to provide participants with any pertinent information they might need about the venue such as special parking instructions or specific instructions on how to find the venue once inside the building.  You will also want to let them know if snacks or drinks will be provided or if they will eat lunch on-site.

Your Contact Information

You want participants to be able to reach out to you if they have any questions or concerns.  Provide them with contact information including email, phone number, and social media handles.  

Additional Resources to Reference

Participants will always get more out of a presentation if they have some prior knowledge of the topic.  Whether you are promoting your presentation with a brochure, email, or social media page, be sure an include links to additional resources.

A good way to boost attendance, and interest, is by providing participants with an incentive.   You might offer a giveaway to the first 20 people who sign up or provide swag for each person who attends.  Regardless of what incentive you choose, notify guests of these incentives in advance so they have something to look forward to.