making a speech without getting nervous

How To Deal With Speaking Anxiety (& Ace Your Next Speech!)

If the thought of giving a speech stresses you out, don’t worry. You’re not alone. These tips can help you overcome fear if your nerves are holding you back.

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Researchers estimate that 15-30% of people experience public speaking anxiety, and roughly 10% of those with it report that it interferes with their daily lives. 

While it may not be possible to completely eradicate the nerves you feel in front of a crowd, there are some things you can do to help yourself feel more confident—both while preparing as well as once you’re center stage.

Watch our video below to learn how to deal with stage anxiety:

What is Speaking Anxiety? (Definition)

Speaking anxiety is an intense nervousness that comes whenever you have to speak in front of others. 

Here are a few physical symptoms that can accompany public speaking: 

• Redness of face
• Rapid heartbeat
• Shaky voice
• Being out of breath
• Perspiration
• Increased blood pressure

If you struggle with a more extreme case of public speaking anxiety, you may find yourself making changes in your life to avoid speaking in public. 

Speaking anxiety may cause you to: 

• Switch career paths because the one you are currently on may require too much public speaking
• Avoid networking events or parties where you may have to speak in a large group context
• Turn down a promotion based on public speaking requirements
• Decline the opportunity to give a toast at a meaningful moment in a loved one’s life
• Unenroll from a class to avoid speaking in front of classmates 

If you can resonate with any of those feelings, know that you’re not alone. Many people make significant life changes to avoid speaking in front of an audience. And your symptoms might be different than these! Speaking anxiety can look different for different people. There are many possible symptoms and ways it can affect people’s lives, including shaking and perspiration.

What Causes Anxiety During a Speaking Event?

Anxiety during a speaking event is evidence of our brains’ survival mechanism. Historically, humans felt that being watched was a threat . This made the amygdala, the part of the brain wired to help humans survive, kick into gear. This is also sometimes called the fight or flight response. 

Although you may know that standing in front of a room full of peers and giving a presentation is not dangerous, your brain still registers all those watching eyes as a threat. 

This is why many of the physical reactions you have when experiencing public speaking anxiety are similar to how your body would react to danger—shortness of breath, shaking, racing heart, your stomach in knots, sweating, or nervousness, to name a few. 

Can You Get Over Public Speaking Anxiety? 

Unfortunately, you may not be able to get over your nerves about public speaking completely. But, it may be possible to ease some of the symptoms you feel.

In the past, exposure therapy was one of the primary ways to help people overcome a fear of public speaking. This is where you expose yourself to your fear—in this case, public speaking—until it becomes more familiar and your nerves subside.

In recent years, researchers have studied the benefits of using virtual reality (VR) in an exposure therapy approach to help people overcome their fear of public speaking. 

In one study , students gave 20-minute presentations to a virtual class of their peers twice per week. Every 4 minutes, the study participants could change factors such as audience size, responsiveness, and the number of speech prompts. Meanwhile, the researchers monitored their heart rates, and the participants self-reported their anxiety levels. 

The results showed a decrease in public speaking anxiety both in the short and long term. 

The benefit of using VR for exposure therapy is that participants can shorten the time between public speaking opportunities, achieving the benefits and results quicker.

We have more tips for conquering your anxiety below…

Ease Your Public Speaking Anxiety Using These 8 Science-Backed Tips

You may never be able to completely get rid of your nerves while speaking in front of people. However, there are some steps you can take to help ease your stress. 

#1 Anticipate questions and curve balls

Speaking anxiety can be caused by a fear of the unknown. The more prepared you are, the less anxiety you will feel. Try going through these prompts before any kind of public speaking:

• What question makes me the most nervous? → And then prep for these answers.
• Are there any possible negative or positive surprises that could happen? → And then prep for these possible scenarios.
• What’s realistically the worst that could happen? → And then prepare for this outcome.

You also want to be ready to NOT know something. Being a great public speaker is only sometimes knowing the answer. It is being able to reply to any answer respectfully… and this could be that you do not know something!

If someone asks a question you’re unsure how to answer, here are a few phrases you can use to acknowledge them while moving the conversation on graciously: 

• “That’s a great question! I haven’t thought about it much personally, so I’ll think about it and get back to you. For now, I’m enjoying hearing your perspectives on the topic.” 
• “Thanks for asking me. I need to do more research and learn more about this topic before I have a solid answer.”
• “That is a great question. I don’t know the most recent data on that topic. Can I email you in the next couple of days once I’ve done some research?” 

If you’re preparing for a speech, ask friends and family if you can practice giving it to them. If you include a Q&A time in your presentation, ask your faux audience to ask you questions at the end of your practice presentation. 

This can help you get accustomed to hearing a question, processing it on the spot, and responding well. 

#2 More specific generosity = less anxiety 

While preparing your speech, think about your audience and prioritize helping them through what you’re saying. Research shows that shifting perspective away from yourself and towards assisting others can decrease anxiety. 

Researchers studied the difference between “targeted” and “untargeted” generosity in this study. Targeted generosity means helping someone you know tangibly. This could be giving advice to a younger sibling or a warm meal to someone in need. Untargeted giving has to do with general acts of kindness that don’t target any specific person, such as donating to charity. 

Both giving types resulted in increased activity in the septal area and the ventral striatum—the parts of the brain linked to altruism. These same parts of the brain show activity when parents care for their children. The ventral striatum is a key component of the brain’s “reward system,” often associated with achieving and learning. 

What the researchers did not anticipate was the decreased activity in the amygdala when study participants were targeted in their generosity. The amygdala is the epicenter of the fight-or-flight mechanism and other charged emotions. 

So, how can you use this when giving a presentation? 

In the preparation stage, think of the individual people that your speech benefits by taking your attention away from you. In what way is your material educating them? Find one or two main takeaways that you would like for them to learn. 

If you’re not sure how your presentation can benefit your audience, take some time to learn as much as you can about who you’re speaking to. If you’ve been invited to speak at an event, you can ask the event organizers to give you some general information about the attendees.

Then, construct an “audience member profile.” This can be based on what you know to be true of those in the audience, with a few additional details thrown in to make them feel more like well-rounded people you know. 

Action Step : If you don’t know members of your audience personally, you can help yourself feel like you know them by creating one or two “audience member profiles.” 

Base these on what you know about the audience, then flesh it out until they feel like real people. For example, if you’re speaking at a non-profit fundraising event, ask the event organizer who their typical attendees are and consider what type of person will likely attend an event like this. 

Here’s what an example audience member profile could look like: 

Brianna Maddox 

• Works at a tech startup
• Looking for places to give end-of-year charitable donations
• Wants to have some idea of how her donation will be used and would enjoy a bit of followup 
• How I can help: Give her guidance to make an impact.

Derrick Bryant

• Works in project management at a large firm
• Father to 2 young kids
• Received a bonus at work and wants to give back to others 
• Doesn’t want to be overly involved, just give a donation and trust that it will be used well
• How I can help: Honor his generosity and give him ideas for his donation.

Even though Brianna and Derrick are not real people, these audience member profiles can help give you a “person” you’re helping as you tailor your presentation.

#3 Learn the Art of Stage Presence

Did you know that public speaking is actually a skill? Many people struggle with stage anxiety because they feel they ‘missed the memo’ on public speaking or they are lacking because they do not have a natural stage presence. Not true!

Stage presence and public speaking are skills you need to be taught—very few people have them naturally. 

Watch our video below to learn 7 steps to overcome stage fright and beat performance anxiety:

Here are all the aspects of public speaking you can master.

• How to make a first impression on an audience
• How to have a stage presence
• Powerful body language
• How to speak with a commanding voice
• What to do with your hands while speaking

For every speaking skill you add to your toolbox, the less speaking anxiety you will feel.

If you want help diving into your social skills, sign up for our course…

#4 Imagine yourself rocking it

When you feel yourself getting anxious about public speaking, try to replace those thoughts with how you would feel if everything went well. 

Research shows that visualization and positive self-talk can reduce anxiety. One study challenged individuals diagnosed with Generalized Anxiety Disorder (GAD) to replace their worry with positive self-talk. 

Interestingly, they found that the positivity didn’t have to be about what the person was worried about. Replacing worry with positive visualizations about other scenarios helped reduce study participants’ anxiety. 

Decreasing your anxiety can help increase your ability to focus and do well in your presentation or speech! 

Action Step : The thoughts you think make a difference! If public speaking is too overwhelming and you need help imagining yourself succeeding at it, start with something else. 

Think back to a time you accomplished something you were proud of. Maybe you landed a big client at work or crossed the finish line of a race you trained hard for. 

The next time you’re feeling anxious about an upcoming speaking event, try to remember how you felt when you succeeded.  

#5 Use tech to tighten up your presentation

When you’re getting ready for a presentation, practice your technique. This can help you feel more confident in your capability to speak well and can help remove some of the uncertainty from the event. 

Thankfully, some apps can help you with many different aspects of public speaking! 

Here are a few: 

• Plan using voice notes and dictation : If you’re a verbal processor, try speaking your speech to figure out what you want to say. 
• Check your pace with Metronome Beats : It’s easy to speak too fast when nervous. Counteract that by practicing with the app Metronome Beats (available for Android and iOS ) to help you recognize when you’re speaking too quickly. 
• Eliminate filler words with Ummo : Ummo analyzes your speech and helps you recognize how many “um’s” and other filler words you use. 
• Sharpen your pronunciation with Orai : Orai is aimed towards helping users who have accents or speech impairments practice and perfect their words. 
• Keep within the allotted time using Toastmaster Timer : You may not always have a clock in the room you’re presenting in. In these cases, Toastmaster Timer (available for Android or iOS ) can help prevent you from lingering for too long on any section of your presentation. 

If you’re looking for a little bit of help improving in these areas, check out our article 6 Public Speaking Apps to Try Before Your Next Presentation to help you practice your technique. 

#6 Find your eye anchors

When you’re speaking in front of a room full of people, using eye contact can help you create a connection and draw people in. However, if you experience anxiety when speaking in front of a crowd, it might be hard to look people in the eye and stay calm. 

Try finding a few anchor points in the room. If possible, establish one in each “section” of the room. For example, if there is a center, left, right, and balcony, find a spot in each of those you consistently look to. 

One nice aspect of speaking to a room full of people is that you don’t have to make direct eye contact with any individuals. The crowd won’t necessarily know if you’re making eye contact with someone else or no one! 

Here are some places you can choose as anchors: 

• Right over the top of people’s heads
• An empty chair (in a large crowd)
• Someone who is giving you encouraging nonverbals like a head nod or a smile
• A friend in the crowd who is supporting you

As you become more comfortable with public speaking, try to ease up and look around more. But if your nerves are bad, this can be a helpful way to warm up while still looking like you’re making eye contact. 

#7 Have a game-day routine

If you find yourself often needing to talk in front of people, try to find a routine that helps ease your anxiety as you step into familiar motions. Researchers have found that this can be a helpful tool for people. 

Many professional athletes have rituals that help them feel ready for game day. Here are a few examples: 

• Mike Bibby, Basketball —Clipped his fingernails every time he went to the bench for timeouts. 
• Turk Wendell, Baseball —Chewed 4 pieces of black licorice while pitching. He would spit them out and brush his teeth each time he returned to the dugout. 
• Jason Terry, Basketball —Wore 5 pairs of socks during basketball games. He claimed that it made playing more comfortable. 

As you can see, your ritual doesn’t have to be directly related to your presentation! The goal is to find something that can either help you feel better prepared or help ease your anxiety. 

A ritual you could incorporate to help you feel prepared could be doing a few vocal warmups to ensure your voice is strong and ready to go. You might also glance through your notes in the morning or check in with the technicians to confirm that the PowerPoint is working correctly.

Other routines that are less directly related to public speaking but could still help you feel prepared are things like having a specific type of tea in the morning, getting a workout in before you go, or wearing a special piece of jewelry every time you speak. 

#8 Practice, practice, practice 

If you’re giving a speech or presentation, plan what you will say and then practice it over and over ( and over ) again. Doing this helps build familiarity with your material and can help you feel more confident if you start to feel the nerves settling in. 

Don’t settle for practicing your speech once or twice. Instead, aim for dozens of times—at least. 

Dr. Jill Bolte-Taylor delivered one of the most popular TED Talks, “My Stroke of Insight,” with close to 30 million views. Can you guess how many times she practiced delivering her speech? 

200 times! 

Despite being a Harvard-trained neuroanatomist, Dr. Bolte-Taylor spent at least 3,600 minutes practicing the delivery of her 18-minute speech. That’s 60 hours—a full work-week-and-a-half. 

And that’s only delivery , not the time she spent writing and rewriting her speech. 

Even the best speakers—the ones you may look at with jealousy at how easily they seem to navigate the stage and how confidently they present themselves—spend time practicing their delivery and making sure they are saying everything just how they want to. 

If you want to check out Dr. Bolte-Taylor’s fantastic speech, you can watch it here: 

My stroke of insight | Jill Bolte Taylor

Pro Tip : It can take more work to plan and practice for conversations. If chatting with another person is often a source of anxiety for you, try preparing a few fun questions to use in case there’s a lull in the conversation! 

Here are some options to get you started: 

• Do you have any nicknames? 
• What is your biggest pet peeve? 
• What is something you’ve always wanted to do but haven’t tried yet? 
• What do you look forward to every day? 
• If you could start a charity, what would it be? 
• What’s your favorite family recipe? 
• What personality traits are you the proudest of? 
• Do you ever lower the music volume when trying to figure out directions while driving? 
• What’s the strangest purchase you’ve ever made? 

If none of these feels like the right fit, choose another question from this list of 450 Fun Questions to Ask People in ANY Situation (That Work!) . 

Try experimenting with a few ideas until you find a combination that works for you! 

Stage Fright is Normal, But You Can Try to Minimize It

The fear of public speaking is among the most common fears in the world—so know that you’re not alone in getting extra nervous when speaking to a group of people! 

That being said, nerves can vary in severity. If you feel as though your anxiety limits you, you may want to meet with a therapist to receive more personalized advice.

Use these tips and tricks to help you ace your next presentation: 

• Practice makes progress . You may never “get rid” of your nerves, but making sure you know your material can help decrease your stress around public speaking. Practice delivering your speech over and over to help you feel prepared. 
• Expect the unexpected . Prepare for any questions or objections your audience may have to the material you’re speaking on. You can ask various loved ones to help you by listening to your presentation and asking some hard-hitting questions.
• Imagine your success . Envision yourself as a successful orator! What you think about matters. This can help ease your anxiety and build your confidence. 
• Be generous to specific audience members—even if you don’t know them. When you’re tempted to think of your audience as an intimidating sea of faces, try to remind yourself that it is a group of individual people. Ask yourself how your knowledge and expertise can help them and make their life better. 
• Download some apps . There are so many helpful pieces of technology available. Try out a few specifically for public speaking to help you tighten your speech. 
• Make eye contact with places rather than people . Looking into the crowd can help people feel more engaged with what you’re saying. However, if it feels too stressful to look directly at people in the crowd, try finding places you can look. Try to find at least one eye anchor for each section of the room, and then look back to those throughout your presentation. 
• Have a routine . Routines can help you feel calm and confident before stepping on stage. Whether it’s wearing 5 pairs of socks or flipping through your note cards, try to find little things you can do to help yourself as calm and collected as possible. 

Crack The Code on Facial Expressions

The human face is constantly sending signals, and we use it to understand the person’s intentions when we speak to them. In Decode, we dive deep into these microexpressions to teach you how to instantly pick up on them and understand the meaning behind what is said to you. Learn how to decode emotions in our advanced communication course, People School.

Want a better handle on performing on the stage? We got you covered: Stage Fright: How to Overcome It in 7 Easy Steps .

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A simple trick to help you speak in public without showing your nerves

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You don’t have to put up with a thin, shaky voice, says speech-language pathologist Jackie Gartner-Schmidt.

Every weekday for the month of January, TED Ideas is publishing a new post in a series called “How to Be a Better Human,” containing a helpful piece of advice from a speaker in the TED community. To see all the posts, click here .

Ever given a presentation and felt like your throat was closing up or that there was a big lump in it? Or made an important request of your boss but thought your voice sounded as shaky as Jello on a trampoline?

Turns out, you don’t suffer from some unexplained physical malady. There’s an anatomical explanation for what happens to our voices when we’re under pressure, says speech-language pathologist and University of Pittsburgh professor Jackie Gartner-Schmidt .

All humans have vocal cords — also called vocal folds since they’re folds of tissue — which sit on top of our windpipes, right behind the Adam’s apple. “The real reason we have vocal folds is to protect ourselves,” says Gartner-Schmidt. In fact, they do the very important work of preventing us from inhaling water into our lungs whenever we drink something.

But researchers have found “in experimentally induced stressful situations — be it public speaking, hearing a loud startle sound or having cold water put on your body — that the muscles around the voice box and the muscles actually inside the voice box [a.k.a. the vocal folds] react,” says Gartner-Schmidt. “They activate, and in some cases, they close altogether.”

Of course, no one wants to sound shaky, squeaky or choked up when they speak. As Gartner-Schmidt puts it, “We want our voice to reflect our strengths, not our weaknesses.” She says, “in study after study a high-pitched voice has been correlated with the perception of anxiety, not being competent, not being strong, and not being trustworthy.”

And this matters more and more now, as many of our meetings and interviews take place over conference calls or low-res video chats. As a result, says Gartner-Schmidt, “the voice is substantially taking over more and more of how we are perceived.”

To avoid this, she suggests doing this easy exercise (which she calls one of her favorites).

Hold up your index finger a few inches in front of your mouth. As you exhale steadily, make a “Wooooooo” noise (think: little kid pretending to be a ghost) for 5 to 10 seconds. Do this 5 to 10 times. (Watch her demonstrate it here .)

“This … essentially relaxes the vocal folds,” says Gartner-Schmidt. “It establishes breath and air flow and voice stability, which is the cornerstone of any strong, clear voice.”

Right before the next important occasion in which you have to speak — for work, for the toast you’re giving at a wedding, for a speech to a community board — take Gartner-Schmidt’s advice and “spend some time finding your best voice.”

Watch her TEDxPittsburgh talk here:

About the author

Mary Halton is a science journalist based in the Pacific Northwest. You can find her on Twitter at @maryhalton

• business advice
• how to be a better human
• jackie gartner-schmidt
• public speaking

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

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Why do I get nervous before presenting?

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

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

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

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

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

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

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

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

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

Before the presentation:

1. Know your topic

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

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

Here are a few ways to study: 

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

2. Be organized

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

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

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

3. Practice, practice, practice

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

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

4. Visualize your success

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

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

During the presentation:

5. Focus on your material, not the audience

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

6 . Don't fear silence

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

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

7 . Speak slowly

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

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

8 . Take deep breaths and drink water

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

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

10 . Remember the three "audience truths"

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

After the presentation:

11. Recognize your success

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

1 2. Collect feedback

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

1 3. Don't beat yourself up

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

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

1. Practice impression management

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

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

2. Talk to someone

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

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

3. Do breathing exercises

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

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

4. Practice reframing 

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

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

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

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

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

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

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

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

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

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

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Elizabeth Perry, ACC

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

6 presentation skills and how to improve them

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

by Joel Schwartzberg

Summary .   

• 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.

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Public Speaking Without Getting Emotional

Public speaking is one of the most feared activities in the world. And for good reason: it can be terrifying to stand up in front of a group of people and deliver a presentation. But what’s even more frightening is giving a speech and feeling overwhelmed by your emotions. When that happens, you can lose focus, stumble over your words, and make a fool of yourself!

Learn to control your emotions and speak confidently in public. I’ll share some tips to help you. Knowing how to manage tears can give you an advantage in some situations, but sometimes, it’s best to stay composed.

1. Understand Your Emotions

2. prepare mentally and physically, 3. use visualization techniques, 4.  practice breathing exercises before your speech, 5.  add a little humor, 1.  take deep breaths, 2.  distract yourself, 3.  shift your eye focus, 4. take a pause, 5.  acknowledge your emotions, how to public speak without getting emotional.

The first step to controlling your emotions is to understand them. What triggers them? A certain audience member? A specific topic? The stakes involved? Once you identify these triggers, you can prepare and learn to manage those situations.

The better prepared you are, the less likely you’ll get emotional during public speaking. Know your material inside and out, and practice your delivery until it’s perfect.

This technique helps athletes prep for competition and works well for public speakers too. Picture yourself giving an outstanding speech, staying calm and in control. See yourself handling tough questions effortlessly. Visualize success to boost your chances of achieving it.

Feeling nervous often leads to shallow, rapid breathing, which can increase anxiety. Combat this by practicing deep breathing exercises before your speech. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat several times.

If you can lighten the mood and make your audience laugh, it’ll help you relax. Don’t force it if it’s not natural, but adding a little humor goes a long way. It helps you stay calm and keeps emotions in check.

Here are some tips to manage your emotions when public speaking. The better prepared you are, the more self-assured you’ll feel, reducing the chance of getting emotional. Take the time to prepare both mentally and physically, and you’ll be ready to give an excellent speech!

What to Do When You Start to Feel Emotional During a Speech?

Emotions are inevitable, but there are things you can do to get them under control. If you start to feel emotional during a speech, here are a few tips to help you regain your composure :

This will help you relax and reduce your heart rate. It’s old advice, but it works wonders!

If you can’t stop the emotions, try distracting yourself. Carry a small object in your pocket or palm to fiddle with when you start feeling emotional.

By observing your surroundings and concentrating on simple details, like the wall color or the green grass, you can distance yourself from emotional stress.

Take a quick pause to drink water or give yourself a positive pep talk. Your audience won’t mind, and the break will help you re-center and focus on your task.

Don’t hold back your emotions. Acknowledge them to manage them. If you’re nervous or scared, take a deep breath and tell yourself, “It’s okay. I’m feeling _____ but I can handle this.”

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