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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.

Elevate your communication skills

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Elizabeth Perry, ACC

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

30 presentation feedback examples

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Anxious about speaking in online classes and meetings? Here are 7 tips to make it easier

Lecturer in Strategic Speech Communication, Queensland University of Technology

Disclosure statement

Lesley Irvine does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

Queensland University of Technology provides funding as a member of The Conversation AU.

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Many parents and students are engaged in a daily routine of speaking to people via a camera on a computer, tablet or phone during COVID-19 restrictions. This often means finding a quiet place in order to ask a question, provide an answer or share an opinion with a virtual audience.

Initial concerns about using video apps focused on privacy and equity issues.

Soon, new terms emerged such as Zoom fatigue . But an issue that has been less discussed is the role that nerves might play in these mediated sessions.

What is speaking anxiety?

For centuries, people have questioned their ability to speak in front of others. It’s said the Roman orator Cicero (106-43BCE) turned pale and quaked before any speech he gave.

But it was in the 20th century that communication anxiety was studied in depth. It has been described by a number of different terms, including stage fright , unwillingness to communicate and communication apprehension .

Read more: Universities need to train lecturers in online delivery, or they risk students dropping out

Research suggests about one in five speakers experience high communication apprehension. This can make all speaking opportunities difficult.

Examples include speaking to a boss or teacher, contributing to a group discussion, or delivering a presentation. Public speaking anxiety is part of communication apprehension.

The prevalence of public speaking anxiety is well documented. It is complex (varying causes, indicators and treatment options), individual (affecting speakers differently) and unstable (changing levels of anxiety within and between presentations).

A focus on individual differences acknowledges that internal thoughts and feelings might not match external behaviour. For example, a speaker who appears disengaged may actually feel a lack of control.

It is a tricky phenomenon. Some people can feel nervous the moment a speaking task is announced and, on the day of presentation, may rate themselves as more nervous than what an audience observes.

Nervous about the audience

It is the audience, and the potential for negative evaluation from that audience, that can make us feel anxious. And those listening can be physically or virtually present.

This brings us to the rather awkward situation of speaking to rows of little boxes on a screen in a video hook-up. Not only does this set-up limit broader non-verbal cues, but it also restricts general banter between participants.

On the plus side, this can make sessions more time-efficient, but it does tend to make conversations more stilted.

A perceived need to be visible is a contested area in online delivery . In educational settings, those who support “cameras on for everyone” suggest it helps to replicate usual classroom conditions, encourages discussion and ensures students are actually in attendance (not just logged on).

But it is important to consider the rationale behind making any feature mandatory. Participating via a video app is not the same as a live setting.

For a start, speakers rarely see themselves when talking to others. As a lecturer, seeing myself onscreen while speaking with a class can be distracting, especially when trying to look directly at the camera lens to maximise eye contact.

7 tips to make things easier

Whether running a business meeting or teaching a class, the following tips may help you to feel more comfortable speaking online:

provide an agenda ahead of time, which could include sending out some prepared questions for discussion

reduce uncertainty about participation by letting people know from the outset if there is any need or expectation to talk in a hook-up

use linking statements and signposts to keep everyone on track as other cues and clues may be absent (walking across a room to a computer), so it’s important to let all participants know what you are doing and why (for example: “I’m going to check the chat box at the end of this point so feel free to add any questions as I go along.”)

model good speaking practices, draw on simple structures to make your point and use language that is suitable for oral delivery

rethink the value of calling on someone randomly to contribute to a discussion, because if people are worried they may be asked to respond without notice, they may be less likely to engage overall

make decisions about the need for interaction (including break-out rooms) based on the type of session and number of participants, because needless interaction is not better than no interaction

plan for each online event rather than stick to a set of general rules. For example, is it always necessary for speakers to see each other onscreen? As most educators will tell you, just because a student is physically present that doesn’t mean they are actively engaged.

Read more: Videos won't kill the uni lecture, but they will improve student learning and their marks

Online tutorials, workshops and meetings are here to stay for the moment. To create safe, supportive and productive sessions, we need to build competent and confident speaking practices.

Acknowledging that speaking anxiety is common, and affects people in live and virtual settings, is a good place to start.

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• Coronavirus
• Public speaking
• Video conferencing
• Video calls
• Zoom meetings

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7 Zoom mistakes you might still be making — and how to raise your video skills

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This post is part of TED’s “How to Be a Better Human” series, each of which contains a piece of helpful advice from people in the TED community;  browse through  all the posts here. 

Here we are, over a month into 2021 and I’m feeling cautiously optimistic.

I’m hoping that we’ll soon be able to enjoy some of the simple, daily routines we took for granted before the pandemic. But — and I hate to break it to you — there’s one 2020 staple that appears to be sticking around: Virtual presentations.

I’m the Director of Speaker Coaching at TED, and before that, I was an executive communication coach and speechwriter. I’m telling you this because for me, this shift to virtual presentations is a hilarious career irony. I’ve spent so many years hating on webinars and begging the speakers and executives I’ve coached to avoid video communications whenever possible.

But virtual meetings, speeches, presentations and conferences are the new normal for a lot of us. So if that’s the way it’s going to be, let’s do our future audiences a favor and polish up our virtual communication skills.

Even though so many of us have been spending so much time on Zoom, I’ve noticed there are some common mistakes that people — even experienced communicators — are still making. Here they are, along with my favorite tips and tricks to fix them all.

Mistake #1: Not enough eye contact with the audience 

The fix: look at your camera, not your screen.

We’ve all heard that eye contact is important. But do you know why? Direct eye contact can influence your audience’s perception of your credibility, trustworthiness, even your ability to lead.  But most importantly, your audience will try harder to stay focused if you appear expressive and look them in the eye. In the great battle for attention between you and your audience’s Insta feed, eye contact is one weapon that could tip the scales in your favor.

The only way to make eye contact with your virtual audience is to look directly at the lens of your camera. Trust me: This will feel really strange at first, because we’re used to looking at our screens during video calls just so we can see everyone else (and see how we look). But if you want your audience to remain engaged and attentive, you’ll need to sacrifice your own desire to look at their faces (and your own).

My general rule is to keep your eyes on the lens 90 percent of the time and use the remaining 10 percent to look around and make sure your audience is smiling and following what you’re saying. To understand the difference — which is subtle but significant — check out these two photos:

Mistake #2: Vocal monotony 

The fix: make sure there’s variety in your voice  .

When we talk to our friends and family, there’s a lot of natural variety in the speed, volume, pitch and inflection in our voices. That variety is really important, because it adds context and meaning to our words — and adds interest and drama.

But when we’re nervous or reading from our notes, we can often lose that variety. This can be a big problem in a virtual setting where the other non-verbal cues that add context, such as hand gestures and facial expressions, are harder to see.

One way to inject vocal variety into your virtual presentation — or any presentation, for that matter — is to use words and phrases that feel comfortable to you. Practicing beforehand also helps ensure your voice maintains its natural spontaneity, and even just one out-loud rehearsal can make you feel less nervous and less dependent on your notes.

Mistake #3: Winging it or reading from your notes 

The fix: rehearse in advance .

Speaking of practice … yes, you still have to practice even though you’re presenting over Zoom. As a communicator, your number-one priority should be your audience’s experience, regardless of the setting. And you can’t focus on their experience if you’re too busy thinking about what to say next or fumbling with your script.

Think about it this way: Your audience is taking time out of their busy days to listen to you. So the very least you can do to honor their time is to practice a little in advance. Just because you could use your laptop or your phone as a teleprompter doesn’t mean you should. 

Mistake #4: Going overboard on slides 

The fix: use your slides effectively .

As we all know, it’s so easy to get distracted when watching a virtual presentation. So when you’re speaking virtually, you want to do everything in your power to keep your audience’s eyes on you and off of their phones. One way to do this is to make sure you’re using slides effectively.

Remember, you’re the main event: Only use slides if they will actually help your audience better understand what you’re presenting. While this is true when you’re speaking in person, I’d argue it’s even more important over video. If your entire presentation is slides — and the audience can’t see your face — they’ll feel less accountable and off to Instagram they’ll go!

Simplify, simplify, simplify: If your audience is forced to make a choice between reading a dense slide or listening to you speak, they’ll go for reading almost every time. In order to maintain control of your presentation, you should limit the amount of information you put on each of your slides. Yes, you’ll have more slides, but they’ll be easy to digest, so that’s OK.

Practice the technical aspects too: Before your virtual speech or presentation, rehearse toggling in and out of “share screen” mode so your slides won’t be projected throughout your entire presentation. Because eye contact helps your audience stay focused, you want your face front and center as much as possible.

Use black slides: Sometimes you’ll have several slides that you want to share in a short amount of time, which means toggling back to full video isn’t an option. However, keeping an old slide up could be distracting. In these cases, here’s a pro-tip: Add blank, black slides in between your content slides so you can essentially click to black and get the audience to refocus on your voice. I prefer black slides to white slides, because black makes it look like you’ve intentionally turned off the slide-sharing feature.

Mistake #5: Inviting your audience to look at all the titles on your bookshelf 

The fix: choose a non-distracting background .

I’ll be the first to admit how much I’ve enjoyed peeking into so many different people’s homes as a result of virtual meetings. But I’ll be honest, I do have concerns about how many people sit in front of their bookshelves  so it ends up being their background.

If your goal is to keep our audience engaged and focused, you want to make sure your background isn’t accidentally distracting. At the same time, sitting in front of a plain white wall looks a little bleak. If possible, select a background that’s familiar but not too busy. If sitting in front of a bookshelf is your only option, consider sitting a little further away so you’ll still have a colorful background but your audience won’t be able to read the titles while you’re speaking.

Mistake #6: Lighting that’s too bright or too dark 

The fix: sit in the right spot in your room  .

A little lighting can go a long way towards making you look polished and prepared when speaking to a virtual audience. While there are many great lighting products and devices you can buy, you don’t have to spend money to light yourself well.

The key is to make sure your primary source of light is directly behind your camera, throwing light on your face. So you might choose to position yourself in front of a window or a lamp or both. Here are a few photos of the lighting setup that I use when I teach TEDTrainings from my living room.

I face the window and the lamp, and then I use the fireplace as my background

Mistake #7: Letting everyone turn off their video 

The fix: encouraging your audience to stay on camera.

There are a handful of communication truths that I’ve been preaching my entire career, and one of them is that I believe it’s always the speaker’s responsibility to keep the audience engaged. If the audience’s attention starts to wane, it’s on the speaker to adjust.

But virtual speaking adds a little wrinkle to my belief — as a virtual communicator, it’s often  impossible to know if your audience is paying attention when you can’t see them! So, in Zoom land, it’s 100 percent OK for you to ask your audience to turn on their cameras. And if you want to be very polite, send a note asking for on-camera attendance in advance. That way, your audience can plan!

Speaking of being polite, we can also choose to show up on camera when we’re in the audience. You would never show up to an in-person meeting with a paper bag on your head, but it seems that in our new virtual normal, many of us feel pretty comfortable showing up incognito.  So why don’t we make a little pact right now?  Since virtual communications are here to stay, let’s all agree to be on camera as often as possible when we’re a member of a virtual audience.  That way, when it’s our turn to present, we’ll be able to see everyone’s messy homes and pandemic hair without having to ask.

Here’s to hoping that sooner rather than later, we’ll all find ourselves fending off stomach butterflies backstage before we speak in front of real, live, in-person audiences. But until then, I’m wishing you the best of luck in all of your virtual speeches, presentations, meetings and cocktail hours.

Watch this TED-Ed Lesson on effective rhetoric: 

Watch this TED Talk from Julian Treasure:

About the author

Briar Goldberg is the Director of Speaker Coaching at TED.

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5 Ways to Beat Zoom Performance Anxiety (ZPA)

Eleni Kelakos June 29, 2020 Executive leadership coaching , Peak Performance , presentation skills training , public speaking training , speech coaching

As a presentation skills coach and trainer , I’ve spent almost twenty years helping clients manage presentation performance anxiety .  But it’s only been since Covid-19 reared it’s extremely ugly head that I’ve needed to help my clients manage what I’m calling  Zoom Performance Anxiety, or ZPA (and oh, how I wish I could have found a way to make ZAP work instead of ZPA)! 

Several presentation coaching and executive presence leadership coaching clients, both new and old, have confessed to a surprising and off-putting fear of speaking while using online platforms like Zoom.  They typically experience Zoom Performance Anxiety when they are giving a virtual training or talk and are featured as a speaker. They also slammed by ZPA when they’re participating in a meeting and suddenly asked to unmute and answer a question.  Suddenly all eyes are (virtually) upon them and they freeze in front of their camera like a fly facing a flyswatter, stressed out and shut down emotionally and physically.   

I’m not really surprised that my clients might be experiencing Zoom Performance Anxiety.  After all, though communicating virtually may be both a necessity and a blessing right now, it’s also a weird and somewhat unnatural way to communicate.  I mean, there we are, sitting at our desks (or on our bed or at our kitchen table), shooing away our cats, our dogs and, occasionally, our kids, speaking at our monitor to a bunch of thumbnail videos of people who aren’t in the room with us. To make matters worse, the deafening silence we encounter because our audience is typically muted can throw us off even further.  And I say “our,” because even though I’m an experienced, certified virtual speaker, offering numerous virtual courses and trainings , I, too, can occasionally get hit with a bit of Zoom Performance Anxiety.  I rely on my training as a professional actress (especially my experience with TV and film) to keep me grounded, present and focused on communicating via my computer camera as best as possible with my audience of one or many.  I use these same tools to help my clients stay cool, calm, and collected whether they’re speaking live or on a virtual platform. 

Here are five ways to beat Zoom Performance Anxiety so you can rock your Zoom calls and virtual presentations:

• Get loose:   When we know the camera is on us, our tendency is to get self-conscious.  And when we get self-conscious, our bodies react by freezing up (like that fly about to get swatted). It’s near to impossible to communicate effectively in a body that’s shut down.  To counteract this tendency, you must, must, must get yourself as physically relaxed as possible before your Zoom session begins.  Put some music on, dance around the room.  Bring your shoulders to your ears, tense up and then release them.  Roll your head around your neck, scrunch up your face like a prune, undulate your hips like a belly dancer (your cats and kids will enjoy this), and shake out your arms and hands.  Then, commit to staying loose throughout the meeting by engaging in relaxation activities below camera level– like tensing and releasing your feet, hands and buttocks, and gently rotating your hips while you sit.
• Use your breath to get–and stay–centered:  When it comes to being able be present and stay present, your breath is your best friend.  Before you begin your Zoom call, and after you’ve loosened up your body, close your eyes, get quiet, and focus on your breath as it goes in and out.  If it helps, think the word “calm” or “center” or “peace” at the top of the inhalation.  Do this until you feel yourself settling into yourself.  Your job is to keep dipping into this well of calm throughout your call or presentation.  If you are called on to speak during the meeting,  take a deep breath and centering yourself before talking.
• Talk to the cameral like it’s your best friend.  The other thing that happens when the camera is on us and we tip into Zoom Performance Anxiety is that we overemphasize what we say or do, in an “I am robot” sort of way. To counteract this, start a solo Zoom call and practice looking into the camera (not at your screen, at your eye-level camera) while you pretend you’re talking to your best friend (or someone you really care about). Pour yourself into the eye of the camera. Talk to your imaginary friend like they’re in the room with you, and you’re just yakking.  Remember, cameras are sensitive little buggers, and they pick up little nuances of expression without you having to push or overdo it.  The interesting thing is that if you can talk intimately to one person via the camera, your entire audience will feel that you are talking intimately to them (this is true of a live presentation as well).  The more you practice this, with or without an audience, the better you’ll get, and the more relaxed you’ll be.
• Invite active interaction:   If you can, and the group your speaking to is fairly small, encourage participants to stay unmuted and visible.  Then, talk with them, not at them. Ask them questions, in the chat or otherwise.  Use their first names, engage with them as much as possible. Invite interaction by breaking down the “fourth wall” (the screen of your monitor or phone) and making an effort to bridge the gap between yourself and your audience. Remember, they’re feeling as weird as you are about the whole virtual thing too. Help them connect with you as often as you can.
• Let go of the need to be perfect: As a recovering perfectionist, I know how hard it is to let go of the need for everything to be flaw-free.  I have learned over many years of performing and presenting that striving towards excellence is preferable to needing to be perfect (which a stress-inducing impossibility).  Furthermore, since virtual presentations lend themselves to all sort of distractions, technical glitches and weird “nobody’s-actually-in-the-room-with-me-and-I-feel-like-I’m-just-talking-to-myself” moments, you will set yourself up for some serious disappointment if you aim unrealistically for virtual performance perfection. Don’t expect presenting virtually to feel like presenting live.  Presenting virtually is going to feel different because it is different.  If you’re ok with that, your audience will be too.  And the more human and real you are, flaws and all, the more your audience can connect with you—which is, after all, the point.

By practicing these Five suggestions, you’ll not only your reduce your Zoom performance anxiety, you might even begin to see your virtual presentations and meetings as a welcome opportunity to connect genuinely (and even intimately) with your colleagues and clients.  Even if you can’t be in the room with them.

Why Do Presentations Make You Nervous? [17 TIPS to Overcome it!]

By: Author Shrot Katewa

Have you ever felt nervous about giving a presentation? Then, you are not alone. Many people experience anxiety before or during presentations, and it can be difficult to overcome the nerves. Some people get those feelings every once in a while, and for a few others, it is a regular occurrence.

If this sounds like you, then read on to understand why presentations can make people nervous and get some helpful tips to overcome your nerves!

Why Do Presentations Make People Nervous?

In today’s work culture, people are expected to give a presentation every now and then. It is quite a common practice even for students, but more so when you join an office.

But a seemingly simple task of giving a presentation usually makes people quite nervous!

It is interesting to note that nerves can be a natural reaction to feeling the pressure of speaking in front of people. This is because we are often trying to make an impression on others, and that can cause stress.

There are many reasons why presentations might make you nervous:

• You worry about making mistakes or saying something embarrassing.
• You worry that you won’t have time to cover everything.
• You worry about how people will react, or if they’ll think what you’re saying is interesting and engaging enough.
• You might be nervous because this would not be the first speech of its kind in front of a group of people – it just feels like an extension of the other presentations you’ve given.

It doesn’t really matter what makes you nervous when giving a presentation, what is important is what you do to overcome that fear.

But, before I move on to some tips, I would like to point out a few things that you should remember about presentations . These are as follows –

• Presentations usually last between five minutes – twenty minutes maximum with a few exceptions. So, holding your nerves for about 20 minutes should not be that hard.
• Presentations usually have a well-defined structure – introduction, body, and conclusion. So while it might seem intimidating to speak for so long in front of people who are judging you, the presentation is broken up into segments which make things easier
• You don’t have to worry about forgetting what points you want to make. If you have a well-written outline and notes, you will be able to remember your points

So, if we are able to remind ourselves that giving a presentation is not going to be the end of this world even if the presentation doesn’t go as per our plan or if we fail the presentation, we will be able to deliver it without getting nervous.

Let us also look at some tips that will help you overcome your nerves and deliver the presentation successfully.

Tips on How to Overcome Your Nerves When Giving a Presentation

It is important to remember that not all tips mentioned below will be applicable to you. Furthermore, you may not able to implement all of them either (even if they were applicable to you). But, try to implement as many as you can, and it will surely calm your nerves before a presentation.

I also want to highlight that the tips that I have shared below are mostly based on what worked for me. I’ve personally used most of these techniques from time to time and found them useful.

With that in mind, let’s get started with the tips!

Tip 1 – Create a Robust Presentation Structure

The first thing that you want to do is to make sure that you create a good strong presentation.

You don’t want there to be any sort of gaps in the content as that will make people lose interest during your talk. Having a good presentation will also give you the confidence in delivering the presentation as you know exactly what point you want to drive home!

You can follow the story arc for your talk. The story arc can be the chronological order of events that led to your conclusion, or it could be a thematic analysis of what you want to say in your presentation.

If there is a specific point that you are trying to get across and make stick with the audience, then try using repetition as this will reinforce whatever it was that you were trying to say.

The more time and effort that you put into your presentation, the better it will go for you. You want people to walk away feeling like they got value out of what was said in the talk!

Tip 2 – Identify the Most Important Parts of your Presentation

This is one of those things that people often are not aware of or simply ignore.

Once you are done creating the presentation based on the structure that you worked on, it is important to identify the key points to include in your presentation. These would be points that you want people in your audience to remember as key takeaways.

Pro Tip! When identifying the key points of your presentation, make sure they form a part of the puzzle and lead to the conclusion of your presentation!

Identifying such key moments in your presentation can help you plan out what to say in your presentation. It will also help you remember when to pause, use hand gestures, or even use voice intonation to drive home a point.

One thing that can help you in identifying the key points is that all these points, when looked at independently, should ideally lead to the conclusion of your presentation.

Another way of identifying key points is whenever there is a use of any form of data. When data is used, usually the analysis of that would result in a conclusion that forms the part of the puzzle.

Tip 3 – Think of How to Open your Presentation

Now that you have created your presentation, and identified the points that you want to stress upon, it is time to start thinking about how you will deliver the presentation.

The first step in this process is to start your presentation on a strong footing! Think of how you want to open it. Some good ideas are with a story, or by using an interesting quote or statistic that will immediately grab your audience’s attention.

Another way is to start with a cultural reference. Perhaps think of a movie or a character from a famous TV show, and talk about something interesting about him or her that relates to your presentation!

There are many ways of how you can start your presentation, but think of the one that will stick with your audience the most and give the audience a good idea about what they will be hearing from that point onwards.

The next step to getting started with the opening of your presentation is figuring out what you want to say next and linking the opening of your presentation to your first slide. You don’t want to get stuck immediately after the introduction of your presentation!

Tip 4 – Practice Out Aloud to an Empty Room

Once you have figured out how to start the presentation, and know the key points to talk about, you are all set to put them to practice!

One of the best ways to practice is to speak out loud to an empty room! Doing so allows you to hear your voice in an empty space and see if you are speaking too fast or too slow, among other things.

Just imagine yourself standing on the stage in front of a large audience, and start with your presentation just as you would when you get on stage.

This also gives you an opportunity to find your rhythm. Speak for a few minutes to an empty room, and then take note of how many words you said per minute.

If you notice that you are speaking too fast, you will want to slow it down just a little bit as people may not be able to understand what you are saying if you speak too quickly or frantically!

Practicing in an empty room is great since you don’t have to worry about being judged. Plus, you get a chance to go through your presentation from start to end at least a few times!

Tip 5 – Practice your Presentation in Front of a Mirror or with a Friend

Some people find that practicing out loud alone in a room is not the right solution for them as it doesn’t reflect the right situation they will face when on the stage.

Furthermore, it also doesn’t really provide them with feedback on their body language and how other people perceive them when they are giving the presentation.

If this sounds like you, and practicing out loud doesn’t work for you, try practicing on your own in front of a mirror. I find this to be an excellent way to practice, as you are able to see your facial expressions and other things that may not show up when you speak only out loud alone in a room.

Another way is to practice with a friend or a family member. Go with someone you trust as they will not only encourage you but most importantly provide you with relevant feedback to improve your presentation.

A more personal way of practicing is by recording yourself on video when speaking about your presentation. You can also do this with a friend and have them give you feedback on what they hear, what they see from the camera’s angle, etc.

Tip 6 – Create a Mental List of Things that Make you Feel Calm and Confident

Once you are done with practice, you should now feel more confident and look forward to the presentation (instead of feeling nervous!).

However, sometimes you can still get nervous no matter how well prepared you are for the presentation.

A great way to overcome this issue is to make a mental list of things that make you feel calm and confident.

This could be anything from listening to music, taking deep breaths before the presentation starts, or even repeating your favorite mantra before the presentation.

I personally like to take deep breaths as it is highly effective for me. Deep breathing can help calm nerves in situations of high stress or anxiety (i.e., public speaking). This is because it slows down your heart rate while also increasing oxygen to the brain.

No matter what you use as a method to relax, the important thing is that it works for you!

Make sure NOT to use any coping mechanisms that involve avoidance (e.g. not attending the presentation at all), as this will only worsen your anxiety in future presentations.

Tip 7 – Wear Comfortable Clothing

While there is no specific “uniform” that you have to wear when giving a presentation, what I recommend is wearing comfortable clothing!

You want to be wearing something that you can move around in and not feel restricted or uncomfortable during the presentation. If you are wearing tight-fitting clothes, it can be hard to breathe and move – not a great feeling during an already nerve-wracking experience!

Furthermore, if you are showing slides, you want to make sure that clothing doesn’t match the slide colors and act as a distraction.

Depending on the nature of the presentation, you may want to choose whether to go with casual or formal clothing. That said, I usually go with a nice pair of formal clothes as you can not go wrong with them! A clean white shirt with black or brown trousers should do the trick.

Just make sure that they are loose enough for you to feel comfortable in it. It is always better to wear a comfortable outfit than an uncomfortable one!

Tip 8 – Find a Place Where you can be Alone

On the day of the presentation, you need to keep your focus on the presentation. Don’t start worrying, but make sure that you don’t get distracted either.

It can sometimes help to find a place where you can be alone for some time. This could be a restroom, a terrace, a garden, or even an empty corridor.

If you are giving a presentation online from your house using Zoom or an alternative application, then identify a section of your house that will provide you with some personal space.

If you start feeling nervous, you can utilize this space to calm down and go through your relaxation routine (that I mentioned in the previous tip).

Take a deep breath or even go through your presentation once to remind you that you are well prepared, and you CAN do this!

Tip 9 – Brush Up on your Talking Points Before the Presentation

This may seem like a trivial tip but even if you think you know your material well, sometimes you may forget the flow before the presentation.

Even though you may have prepared well for the presentation, it is always helpful to go through your talking points once before the presentation. Just reading through it once can be enough for you to feel more confident about giving the presentation.

Furthermore, remember that it’s not just the talking points, you also want to refresh your memory with the key points of your presentation for emphasis purpose!

In my personal experience, I’ve seen that reading through the material can be enough for us to feel more confident about giving a presentation. It often helps me vanish the jitters before the presentation.

Tip 10 – Try to Remain Calm and Take Deep Breaths Before Stepping on the Stage

Before you get on the stage, you want to make sure that you are feeling calm. If you are nervous, there is a high likelihood of making a mistake or even forgetting the introduction section of your presentation. This can lead to a disastrous presentation for the audience.

In order to feel calm, you want to take deep breaths before getting on stage and even while presenting! If you have any other things that help you relax, you probably want to exercise those options. Remember tip number 6 mentioned above? Now is the time to implement it!

Another thing that has often worked for me is to remember just the start of the presentation. In the past, I’ve noticed that as long as I am able to start the presentation the way I had intended to, it acts as a trigger for the rest of the presentation and I tend to continue in a seamless flow (as long as I have practiced it enough).

Tip 11 – Carry Some Water With You on the Stage

This is a ninja tip! Something that people almost always forget or remember when they are already on the stage!

When you are feeling a little nervous, you will notice that your mouth tends to dry up much faster! Thus, you want to make sure that you carry some water with you on the stage.

Not drinking enough water before a presentation especially when you are nervous can lead to a presenter not being able to speak on stage. This can not only be embarrassing but can also act as a distraction. As a result, you end up losing the chain of thought, and suddenly your presentation just nosedives!

So, make sure that you drink water before and during the presentation because it helps keep your voice fresh without getting dry and cracking up during the talk!

Pro Tip! Carry an 8 oz bottle as it is compact enough to carry around comfortably and provides just about enough water so that you feel the urge of using the washroom in the middle of the presentation!

Sometimes, you may get a bottle of water on stage. However, most of the time, that may not be the case. Thus, it is always better to carry your own bottle.

Remember to not drink too much water before or during the presentation as this will result in running to the washroom more often! (not a comfortable situation to be in when giving a presentation on the stage)

Tip 12 – Stand Up Straight and Speak with a Confident Tone of Voice

When you get on the stage, make sure that you stand up straight. This will help you in two ways: first, it will help you establish a powerful stance. Second, when your body is in an upright position, the diaphragm has more space to expand which results in better vocal projection!

As for your voice tone – speak with confidence and clearly enunciate every word that comes out of your mouth. You don’t want your voice to shake or waver, so make sure that your tone is always clear.

One thing that has worked for me is to speak slightly louder than you normally would. This again helps in two ways: it helps to overcome the shaky or wavering voice due to nervousness. Second, it somehow makes you feel more confident!

Tip 13 – Smile When You Are on the Stage!

If you are nervous on the stage, you may not notice it but people will be able to see it on your face!

One way to circumvent this is to smile at your audience members when you are on the stage!

As humans, it is our natural reaction to smile back when we see someone smile at us! Think of it this way – when a baby smiles at you, what do you do? You smile back, right?

Smiling at your audience when you are standing on the stage (even when you perhaps are not able to see them sometimes), can make your audience more forgiving and can break the ice with them!

Besides, smiling at others will make you feel better about yourself, even if it is just a fake smile at first!

Tip 14 – Maintain Eye Contact with your Audience

When giving the presentation, you want to make sure that you maintain eye contact with your audience members.

You do not want to look down or around at the ground, as this will make it seem like you are unsure of what you’re talking about! That said, you also don’t want to stare into one person’s eyes too closely and for a long time.

While it might be nerve-wracking to maintain eye contact with people, you don’t want to end up being rude by making one person feel uncomfortable and chewing off all of their attention.

Depending on the auditorium in which you are giving a presentation, sometimes, you will not be able to see your audience. However, it is important to remember that your audience is unaware that you are not able to see them (as they will be able to see you)

In such a scenario, it is important that you pretend to be making eye contact with the audience members. However, don’t forget to take breaks and look at the screen and the slides from time to time.

Tip 15 – Use Gestures and Intonation to Emphasize Important Points

It is important to use hand gestures while giving a presentation. Hand gestures signify that you are going to speak and also give emphasis to important points.

The way in which you use your hand gestures can make a huge difference on the mood of the presentation! Furthermore, using hand gestures makes the presentation feel more natural.

Just imagine if you were standing straight in one place giving the presentation. It would feel so boring, right? (It would feel as if you are a robot!)

Thus, movement of hands can break the monotony of the static slides and make the presentation slightly more engaging.

In similar terms, voice intonation can also make a difference in a presentation. By using different intonations, you can make the message more impactful and also show what points are most important to your story.

It is worth noting that body language makes up about 55% of communication! This includes your expressions, voice patterns, body movement, hand gestures, etc.

Thus, it is very important for you to use your hands when giving presentations along with modulations in your voice.

Tip 16 – Don’t Be Afraid to Pause during the Presentation

There will be times during the presentation that you perhaps either forget what to say or you will need some time to think about what you say next.

It is okay to take a small pause at such a moment. Don’t be afraid.

Taking a pause during a presentation may seem like it will make you look nervous, but the opposite is true. People are more likely to see that you are taking a moment as a chance to collect yourself and give them time for their thoughts to be shared.

Just make sure that you keep the pause to no longer than about 5 seconds! Obviously, you don’t need to time yourself for that.

Furthermore, you might think that 5 seconds is just a small amount of time, but in reality, when you are on stage, 5 seconds can feel like an eternity!

So, if you feel like you have taken too long of a pause, don’t worry, you probably haven’t!

Tip 17 – Don’t Move Around Too Much on the Stage

If you are like me and feel nervous when giving a presentation, you probably also have a hard time standing at one spot! You can move around when giving a presentation, but keep it smooth! Be mindful of your movements on stage.

Pro Tip! If you move around on the stage while giving the presentation, make sure that you stop walking when you want to emphasize a certain point! This has a greater impact on your audience.

When presenting, it is okay to move around the stage but try not to walk too fast or in an abrupt pattern that can distract and make you feel more nervous!

Also, you don’t want to be moving around on the stage too much. This can also equally easily distract your audience members!

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Credit to Matthew Osborn for the featured image of this article

Dealing With Zoom Anxiety

Not everyone wants to show up for virtual group hangouts..

Posted April 13, 2020 | Reviewed by Ekua Hagan

Why does Zoom seem so stressful? Is it because I’m an introvert?

In real life, when we’re hanging out with friends, we don’t feel the same pressure to “perform socially” as we do on Zoom or FaceTime. For instance, when we are just hanging with a good friend, we can be more relaxed because our presence in the same space can be sufficient to provide companionship and support; whereas when we’re on a video conferencing type app, and it is two people just “hanging out” and not engaging in a conversation, the situation can feel a little weird. We also might feel like we “must” be witty, or entertaining, or compassionate, or engaging when all that is representing us is our profile pic or headshot.

There’s a saying that 15% of our communication is done verbally and the other 85% of our message is sent through body language. We miss a lot of that in many video communication modes, so we may have a harder time following conversations and staying on track when we’re possibly missing a significant chunk of the non-verbal communication that can give context and depth to verbal communication being shared.

Unfortunately, in some video gatherings, we can feel chained to a chair and the screen and that can be physically draining even though it seems like we’re not doing anything physical. As one colleague puts it, “Wearing that 'happy girl” mask wears me out during unit meetings!' In the real work world, we can find moments where we can let our mask drop, but during interminable work meetings, we feel like we have to keep on that mask as long as our video image is on the screen.

Help! I hate looking at myself on the screen during calls!

A lot of people feel it can be distracting to see themselves on the screen for hours at a time. For the more vain among us, they will take special care to make sure the lighting is right, the tilt of the screen just right, and they are wearing their best colors from the waist up. They can actually take a lot of pleasure in admiring their image on the screen. Others of us, though, have a hard time being “OK” with our cameras on and we can feel “exposed” in ways that we don’t normally feel in group situations.

Unfortunately, “showing up” is sometimes the most effective way to be seen as an active participant in a video meet-up—when you leave your profile pic or avatar up with your camera off, you can be seen as “absent” from the group, even if your microphone is on and you’re actively contributing to the conversation. It’s like being “halfway present,” and now that we’re all isolated from others, it’s important that we try and “visually show up 100%,” even if we aren’t crazy about the camera focused on our faces.

How can I get over my anxiety about too much “screen time?"

The best way to get over this anxiety is by “exposure therapy ” of a sort. By that, I mean that sometimes we just have to jump into the deep end and turn on the camera and just smile and bear it. Remind yourself that most of us hate to hear our own voices on tape and we hate to see ourselves on video. It’s something we have in common, but we also know that we like it a whole lot better when others have their cameras on—and we should show others the same courtesy that they show us.

When we’re teenagers , we spend a lot of time agonizing over what people might think about us. Then we get to our twenties and realize no one is thinking about us or noticing us as much as we thought they might. The same thing goes now—we may worry about what other people are thinking, but chances are that if they’re thinking about camera shots at all, they’re thinking about their own images, not those of others.

Can I avoid video calls when I’m having a bad hair day?

Don’t avoid video calls because you’re stressed about your appearance—get more comfortable in small doses, if you must. Turn on your camera when you join a meeting so others can see you and “know” you’re there. Turn it off after that. A lot of people will turn their camera off when they’re not speaking, but turn it back on when they are.

If you’re shy about the camera with friends, open up and let them know what you’re feeling. They’ll probably validate that it’s your emotional presence that matters to them and appearance doesn’t matter at all—and listen to them and be willing to turn on your camera to offer a valued method of emotional support that facial expressions connote more fully than words, in many instances.

My friends love group hangouts, but I’m more of a one-on-one kind of person.

Digital hangouts give people a place to socialize with multiple people and to simulate the feeling of hanging out with a group. Everyone has different needs regarding socializing with others. Some love being in a group of friends and will set up virtual dance parties, Netflix parties, wine tastings, or gaming parties to get that “group vibe” humming. Other people prefer more solitude and quiet time to recharge.

Extroverts get energy from being around others; introverts typically need time alone to build energy to be in group situations. Neither preference is right or wrong—it’s all a matter of what helps one person function most effectively. The most important element, though, is for the extroverts among us to make sure that their introverted friends or colleagues are feeling supported and feel a sense of connection, even though their level of preferred interaction might be dialed down a few notches from that of the extroverts.

Do I really have to Zoom along with others or can I ignore the invitations?

No one should feel pushed to engage in social interactions that are nonessential and are geared more to the interests of extroverted or group-loving people. Work meetings, of course, are typically non-negotiable and everyone needs to show up if they are expected to be present.

If your family or friends are keen on a Zoom call, it’s OK if you alert folks going into the call that you are going to have to leave early. But while you’re on the call, be an active participant and be fully engaged. Most of us would prefer to have 10-15 minutes of positive engagement from even reticent family members or friends than see someone spend an hour on a call clearly disengaged, distracted, or uncomfortable.

Social gatherings should be optional, but in these days of isolation, it’s important that folks don’t completely disappear from their social scene. We need to check in with the people who might worry about us if we have our “away” message up too long. We’re all in need of support and connection, and even if the degree varies widely between family members, friends, or co-workers, it’s important that we check in on those who are less visible or isolating alone—and it’s great if those who are more introverted and typically less likely to reach out push themselves to check in with those who might worry about their wellbeing if they stay “off the grid” too long.

Suzanne Degges-White, Ph.D. , is a licensed counselor and professor at Northern Illinois University.

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How to not be nervous for a presentation: 10 useful tips

Get your team on prezi – watch this on demand video.

Anete Ezera July 05, 2022

Your heart beats faster, your hands get sweaty, your breathing gets shorter, and your face turns red. Do you ever get this reaction before giving a presentation? You aren’t the only one. In fact, 73% of the population is affected by public speaking anxiety or glossophobia. We all know this nerve-racking feeling, and a lot of people try to avoid it as much as possible. However, when it’s your job to present in front of an audience, you have to find ways to calm your nerves and give it your best shot. So, next time you’re wondering how to not be nervous for a presentation, try these 6 effective tips that will help you calm down.

#1 Get to the root of the problem

You may have already tried some easy techniques to calm your nerves, but are you still finding yourself dreading public speaking? The best and most effective thing to do is to get to the root of the problem. A lot of times our stresses and fears are masking a greater issue. You might feel stressed before a presentation but in actuality, this could be a fear of rejection because of a traumatizing experience. Ask yourself, what is this stress really about? What is the worst-case scenario for you, and why? 

By getting to the root of the problem, you’ll be able to rationalize it. It’s far more effective to understand the problem first before you try to solve it. From thereon, you can try to work with the issue. Ask for help or guidance from others who have experienced the same issue and learn to deal with it on a more practical level.

#2 Be prepared

One of the most obvious reasons why you feel nervous about a presentation is that you aren’t prepared for it. As they say, practice makes perfect. And it couldn’t be more true in this case. 

Every great presenter you’ve watched has probably rehearsed his speech a million times. Any great mastery comes from continuous practice, not talent. As a phenomenal example, Alex Honnold climbed a 3000-foot (900m) rock formation without any safety gear in July 2017. The free solo climber practiced climbing the El Captain rock roughly 50 times with safety gear before free soloing the rock formation. After reaching the top of the mountain, in an interview , he confidently stated that there was no uncertainty in this climb because he “knew exactly what to do the whole way.” 

Presenting in front of an audience isn’t a life or death situation, but it does have some risks as many situations in life do. Making sure that you know your material so well that you could recite it in your sleep, will make you feel much more confident and comfortable when presenting. 

Tip: Practice your presentation in front of your partner, family, or friends. This practice will help you memorize your material and mentally prepare you for speaking in front of an audience. 

#3 Organize everything to a tee

Are you using videos, audio, visual aids, or props in your presentation? Make sure everything is organized to a tee. The last thing you want is to worry about a video that won’t play or poor-quality audio materials. Preparation ahead of time will ensure that you’re not surprised with sudden stresses right before or during the presentation. 

Also, you’ll want to plan out your presentation. You can even create a mind map for yourself. It’ll help you organize your thoughts and key points, making sure that you remember all the main focus areas you want to touch on during your presentation. The best part is that you don’t even have to take out your pen and paper to create a mind map, you can simply choose one of the Prezi Present templates and create your mind map there. 

If you want to discover other practical tips, check out our article on 4 easy ways to prepare for a presentation . 

#4 Try breathing exercises 

If you’re searching for how to calm down before a presentation, you may have stumbled upon a few breathing exercises. They’re one of the most simple yet highly effective ways to calm down, and only take a few minutes to do. This is something you can easily do right before your presentation to help you relax. 

An easy breathing exercise that you can try right away is taking a big inhale while counting until four, then holding your breath for another four, and then exhaling for five. Close your eyes and remove all distractions to make this exercise even more effective. Repeat this cycle at least three times or until you feel calmer and notice that your heart rate has slowed down a bit. If you’re interested in other breathing practices, check out the Healthline article with 10 breathing exercise examples. 

#5 Focus on your material, not the audience

Stress usually comes from overthinking, and overthinking is an unnecessary process that happens when we focus on the wrong things. Instead of focusing on what your audience will think about your presentation, focus on the presentation itself. Get excited about the topic. Don’t linger on what you think your audience will think. Overthinking your assumptions and worries will only drain your energy and make you feel powerless in a situation like this. Focusing on things that you can control, like your performance, will help you feel more confident and collected when presenting. So, next time when you are starting to overthink, recognize these thoughts as unnecessary distractions and shift your focus back on your presentation. 

#6 Adopt the power of pacing

It’s not just what you say; it’s how you say it. Pacing can really help you with nerves. Try rehearsing your presentation with varying speeds and notice how it affects your delivery. A measured pace can make you feel more in control, which in turn, can ease those presentation jitters.

#7 Channel your nerves into excitement

Here’s a fun fact: the physiological response to nervousness is similar to that of excitement. Use this to your advantage. When you feel those familiar symptoms of anxiety, tell yourself, “I’m not nervous, I’m excited!” This simple mental switch can change your mindset and reduce presentation stress.

#8 Establish a connection with your venue

Familiarity breeds comfort. Arrive early and get to know the space where you’ll present. Walk around, stand on the stage, and practice speaking with the microphone. The more comfortable you are with your surroundings, the less you’ll feel nervous about the presentation.

#9 Dress for success

Never underestimate the power of a good outfit. Wearing something that makes you feel confident can give you an extra boost of positivity. When you know you look good, you’ll likely feel good, and that can be a game-changer when it comes to presentation stress.

#10 Don’t be afraid to mess up

You can’t control everything. Sometimes accidents happen and things fall apart. You have to keep an open mind and trust the process. Most importantly, you have to trust yourself and build your confidence, so that whatever situation is thrown at you, you’ll feel calmer and collected to deal with it. 

Also, remember to take any failure as an opportunity to learn. When looking back at your previous presentations, recognize what you succeeded in and what you could have done better. Whenever you receive criticism, don’t dwell on it but take it as an opportunity to grow and improve. At the end of the day, it’s up to you to become a better presenter, and the best way to do it is by trial and error.  

We all have been there. Either underprepared or overstressed. If presenting in front of an audience is something new to you, the first few times will inevitably feel more nerve-racking. However, the more you do it, the less stressful it will become. If you’re asking yourself how to not be nervous for a presentation, remember that there are millions of people who are asking the same question. You’re definitely not alone in this. If you want to learn not only how to calm down before a presentation but also how to overcome the fear of public speaking, discover useful tips by a long-time television professional Jessica Marble in this video:

Understanding your stress signals

When you’re wondering how to not be nervous for a presentation, one effective strategy is to become adept at interpreting your body’s stress signals. Our bodies often communicate through symptoms like rapid heartbeat, sweating, or trembling before we consciously recognize our nervousness about a presentation. These stress signals are natural and everyone experiences them to some degree; they’re part of our built-in alarm system.

Instead of trying to suppress these feelings, acknowledge them. See them as indicators that your body is gearing up for something important. By doing this, you can begin to associate these signals with preparation rather than imminent danger. This is a form of cognitive reframing that can significantly reduce presentation stress.

Taking deep breaths can help to regulate your heart rate and calm your nerves. Visualizing a successful outcome can also shift your focus away from the physical sensations of stress. Remember, these signs are not your foes; they are simply your body’s way of preparing you to rise to the challenge. It’s a matter of harnessing them to your advantage.

By understanding and working with your stress signals, rather than against them, you can approach your presentation with a sense of readiness and control. 

Reflect, refine, and reaffirm

Embrace the power of reflection.

As the final slide fades and the audience applauds, take a moment to bask in your accomplishment. You’ve just delivered a presentation, and regardless of the butterflies, you made it through. Now’s the time to harness the experience to bolster your future endeavors in public speaking. Ask for feedback from your peers, mentors, or audience members—anyone who can provide constructive insights. This feedback is golden, as it helps you gauge the impact of your presentation and highlights areas for improvement.

The art of fine-tuning

With feedback in hand, reflect on your delivery. What aspects resonated well? Which parts could have flowed better? Perhaps you’ll find that preparation can indeed stave off those nerves, reinforcing the importance of how to not be nervous for a presentation. Identify one or two key areas to focus on next time—maybe it’s your pacing, your visuals, or the way you engage with the audience. Small, targeted changes can have a big impact, boosting your confidence and competence.

Looking forward with confidence

Wrapping up, it’s clear that public speaking is a journey, not a one-off event. Each presentation is a stepping stone to becoming a more skilled and self-assured communicator. You’ve learned to get to the root of your fear, prepare meticulously, organize your content, practice deep breathing, focus on your material, and accept imperfection. Now, you can add to that the importance of tuning into your stress signals and using each experience as a learning opportunity.

As you reflect on today’s presentation and plan for the next, remember that the feelings of being nervous about a presentation are a natural part of growth. The key is to use them, not fear them. With each step, you’re not only learning how to not be nervous for a presentation but also discovering your unique voice and style. With this knowledge, you step into your next presentation ready to excel.

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‘Cameras on, please’: The truth about Zoom anxiety

Motivation eludes you as you tumble out of bed and into some oversized sweater and stain-covered sweatpants — after all, no one will be seeing your waist down. Your dread morphs into panic as you notice the patch of hair awkwardly sticking out and the night light you left on behind you — no one can know you’re still scared of the dark. 

Once you’re logged in and your professor introduces today’s subject matter, you can’t help but over analyze yourself in the corner of the screen or compare your room or angle to someone else’s. Your heart pounds at the thought of being talked over, ignored or having technical difficulties.

These and many other feelings brought on by the onslaught of video calls are a phenomenon being coined “Zoom anxiety,” and it’s becoming increasingly prevalent as the COVID-19 pandemic alters students’ daily educational lives.

In a survey completed by U.K.-based visual presentation design agency Buffalo 7 in late 2020, of over 2,000 home workers surveyed, more than seven in 10 experienced some form of video call anxiety. Additionally, in the U.K., there was a 180 percent increase in Google searches for “Zoom anxiety” between March and November.  

“You know everybody experiences Zoom fatigue—we’re all exhausted at the end of the day—but the anxiety piece is quite different,” said Farah Vallera, a professor of practice in the College of Education.

Vallera emphasized the significance of the little video boxes everyone is subjected to through Zoom calls. She said the constant live videos generate anxiety by disallowing students and staff to act as they normally would. 

“Think about when you’re at the grocery store,” Vallera said. “You have a stage, you know your roles and your lines, so when you get up to check out, you’re going to make small talk with the cashier, you’re likely going to put your phone in the pocket so that you’re not perceived as rude.”

She said a lot of mental work must go on all at once on Zoom, but it is more than there would be if students and faculty were in person. This is due to fewer social, physical and verbal cues to read and to react to. 

Therefore, the work people put into socializing differs drastically between in-person and Zoom classes, Vallera said. For example, she typically uses her hands frequently when lecturing in front of a class, but does so less frequently on Zoom calls, where she feels like another version of herself. 

“We are just shoulders and heads, right?” Vallera said. “We’re not taking in the nonverbal communication and things that we would be able to use to read other people.”

To Michelle Seagull, ‘23, it’s harder to gauge the proper etiquette for something so seemingly awkward. She said looking directly into the camera feels less personal but necessary to mimic professional eye contact. 

It makes sense to Vallera, then, that this new normal would foster the growth of anxiety among students using these video call applications so often. 

Not only are people looking directly at the camera or others, but they are also spending a copious amount of time feeling hyper-aware of their looks. 

“Seeing my face all of the time makes me really aware of all the problems and imperfections that I tend to stay away from,” said Kai Davison, ‘22. “I’ll just spend more time than I need looking.”

In the Buffalo 7 survey, nearly half of those who said they experienced Zoom anxiety attributed it to being unable to prepare an appropriate appearance.

“You might feel that way a little bit in person, but it’s not literally staring you right back in the face,” Seagull said. 

Now imagine if your background is more personal: a messy room, leak in the ceiling, parents seen fighting in the background or even three kids sharing one small room, all of which may be aspects of your life you didn’t want to broadcast. 

With the social norm being that cameras remain on, it creates a “Catch-22,” as Vallera calls it, that can cause a lot of stress for both students and staff. To her and Elena Cucco, a staff psychologist in the Counseling Center, students miss out on valuable connections and learning when their cameras are off, but it can be depressing or anxiety-provoking to expose their personal spaces on camera. 

According to Vallera, much of this Zoom anxiety is instigated by students being deprived of social interaction. Vallera said students are used to leaning over and asking a question during class to make friends, reading body language and nonverbal cues and moving about the classroom to show off a new sweatshirt or pair of earrings. 

This lack of “chemical reward” has led educational specialists and psychologists like Vallera and Cucco, respectively, to try and determine what can be done to help students through this seemingly new  mental health struggle. 

They agree that more small group interactions through breakout rooms, ice breakers or designated check-in spaces are crucial to building a safer learning and living environment for students. 

“It allows them to connect with humans, talk about your day, or what’s going on,” Vallera said. “They need time to talk about me and complain about my projects—to be with one another.”

They know this is no simple task for educators, but it is also not being discussed enough, whether some faculty are simply unaware or are still learning how to handle the switch to distanced learning. 

Vallera has faith that faculty will “level up,” stating that they will acknowledge the surge of Zoom anxiety and figure out empathetic means to manage it for their students.

Seagull, however, hopes vaccine roll-out is efficient enough to get fellow students back in the classroom and out of their own heads.

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Another great article by Sam Barney-Gibbs. Always thoughtful, insightful and eloquent. A really talented student-writer!

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