presentation tips to stay calm

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

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Why do I get nervous before presenting?

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

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

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

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

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

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

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

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

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

Before the presentation:

1. Know your topic

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

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

Here are a few ways to study: 

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

2. Be organized

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

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

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

3. Practice, practice, practice

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

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

4. Visualize your success

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

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

During the presentation:

5. Focus on your material, not the audience

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

6 . Don't fear silence

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

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

7 . Speak slowly

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

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

8 . Take deep breaths and drink water

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

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

10 . Remember the three "audience truths"

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

After the presentation:

11. Recognize your success

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

1 2. Collect feedback

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

1 3. Don't beat yourself up

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

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

1. Practice impression management

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

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

2. Talk to someone

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

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

3. Do breathing exercises

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

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

4. Practice reframing 

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

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

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

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

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

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

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

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

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

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

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Elizabeth Perry, ACC

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

30 presentation feedback examples

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Article • 10 min read

Managing Presentation Nerves

How to calm your stage fright.

By the Mind Tools Content Team

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

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

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

A positive mindset is vital to delivering a good presentation.

How Nervous Do You Feel Before a Speech?

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

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

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

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

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

Six Steps to Conquering Your Presentation Nerves

1. know your audience.

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

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

2. Know Your Material

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

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

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

3. Structure Your Presentation

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

Here are some tips for doing that:

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

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

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

4. Practice, Practice, Practice

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

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

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

5. Prepare, Prepare, Prepare

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

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

6. Calm Yourself From the Inside

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

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

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

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

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

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

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14 Fast Ways For How to Calm Down Before a Presentation

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

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

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

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

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

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

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

#1 – Prepare Ahead of Time

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

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

#2 – Practice, Practice, Practice

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

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

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

#3 – Use Visualization to Imagine Success

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

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

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

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

#4 – Repeat Positive Affirmations

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

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

Some positive affirmations you can try out are:

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

#5 – Strike a Power Pose

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

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

Here are a few examples:

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

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

#6 – Practice Breathing Exercises

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

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

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

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

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

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

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

#7 – Prioritize Self-Care

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

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

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

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

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

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

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

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

#9 – Get Physical

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

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

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

#10 – Stay Hydrated

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

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

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

#11 – Talk to a Loved One

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

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

#12 – Listen to Calming Music

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

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

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

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

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

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

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

#13 – Get Grounded

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

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

During a grounding exercise, you may be guided to:

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

#14 – Focus on the Big Picture

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

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

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

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

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

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

You got this! 

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

Public Speaking: How to calm presentation anxiety

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

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

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

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

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

2. Write it out.

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

3. Put those nerves to work.

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

4. Avoid stimulants.

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

5. Arrive early.

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

6. Just breeeeeathe.

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

7. Picture brilliance.

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

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

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The Fear of Public Speaking: 25 Tips to Calm Your Nerves

by Matt Eventoff

1. Prepare:  The more you prepare and the better handle you have on the material you are presenting, the better it will go.

2. Practice:  Once you have prepared, you MUST practice, early and often. Rumor has it that Churchill practiced for one hour per one minute of speech content he was delivering. 5 minute presentation = 5 hours practice. How long are you practicing ?

3. Check out the Room:  Familiarity breeds comfort. Surprises the day of a presentation are not fun and ratchet up anxiety tenfold. Is there a podium? What technology are you using and does it work?

4. Read the Room:  While not always an option, when you have the opportunity to meet a few audience members beforehand, take it! Arrive ten minutes early and introduce yourself to a few people. If you are presenting mid-day, arrive before a key break to meet a few folks.

5. “Seed” the Audience:  Ask friends, associates or colleagues come to your presentation. Talk to the conference organizers when you arrive. Locate them before you take the stage, if possible. Identify where friendly faces are sitting. The purpose – to have friendly faces to focus on if the anxiety starts to build.

6. Remember the audience is on your side:  9 times out of 10, the audience is rooting for you to succeed, not waiting for you to fall flat.

7. Breathing:  My three favorite breathing techniques – 3 Deep Belly Breathes, Ujjaiy breathing, and the Alternate Nostril technique – these techniques are explained in further detail at the end

8. Listen to Music:  Watch a boxing or MMA competition or an NFL or NBA pre-game show and you will see world class athletes entering the locker room listening to music, getting in the zone, eliminating distraction and chasing away anxiety and negative thoughts. It works prior to public speaking as well; an iPod can be a presenter’s best friend.

9. Visualization:  It works. Professional boxers, when shadow boxing, do not throw random punches — they are visualizing an opponent and quite literally sparring with that visualization. Ballplayers do the same thing before approaching the plate. Elite athletes, musicians, actors and dancers utilize visualization regularly — Todd Hargrove has an excellent article on visualization in athletics here . Visualization, if done properly, works for speakers and presenters as well.

10. Body Movement:  A few minutes before “taking the stage” – “Waggle” (lateral movement) your jaw; bend forward and dangle your arms and let them shake; shake your hands over your head; utilize simple stretches and isometric stretches (more on that later) — all of these movements, when incorporated with proper breathing, warm the body, relax the mind and calm your nerves.

11. Body Movement, Pt. II:  As a former amateur boxer, nothing prepares me to speak better than light shadow boxing a few minutes before I have to speak. I know a CEO who (literally) does 20 pushups prior to every earnings call. Focused movement helps even more than just generic movement because it tends to take your thought process in a different direction.

12. Do Sit-Ups:  There is a school of thought that suggest that constricting the abdominal wall prevents the production of epinephrine, a hormone associated with fight or flight response. The most effective way to utilize this approach prior to speaking is to “crunch” and release the abdominal muscles while standing (lying down and doing sit ups is probably not optimal!)

13. Put the Pressure Elsewhere:  The more interactive your presentation, the less pressure you will feel, as the presentation becomes a true conversation, and most people are much more comfortable in a conversation than delivering a presentation.

14. Caffeine Free:  I always avoid copious amounts of caffeine (due to the epinephrine effect), and salty foods (to avoid drying out my mouth) on presentation day. I also tend to eat lighter on performance day as this keeps me sharp and “light.”

15. Utilize Props:  A properly placed water bottle and well-timed break in the presentation to take a sip not only gives the presenter a break for a few seconds, it draws attention back to the presenter, and can be effective to “reset” the audience.

16. Work on your Open:  The first minute of the presentation is usually when your tension will peak; having a well prepared, effective, engaging open will lessen anxiety dramatically. You can find some ideas on how to open effectively here.

17. The Restroom:  Don’t laugh, on presentation day the restroom is your ally. Ten or fifteen minutes before presenting, head into the restroom to allow yourself the opportunity to breathe, listen to a last minute song or inspirational music, close your eyes and get into your zone. If called upon to do a last minute presentation, you will always be able to steal five minutes in the restroom – use it to pull yourself, and your thoughts, together.

18. Anxiety…Interrupted:  When the anxiety is building and you are less than five minutes from taking the stage, your heart is starting to pound, heat is building and you keep telling yourself to calm down my favorite technique is to pick a random number – 1,795 and start counting backwards….by another random number – 7s, 9s, 11s, etc. It is not easy and allows for thought interruption, essentially plateauing the building anxiety

19. Anxiety…Distracted:  Maybe you are a math wizard, or the number technique is not effective for you. Start reciting the alphabet backward (mentally). Again, more thought process disruption.

20. Remember the reality:  I have worked with thousands of speakers over the years and have to come to the conclusion that you are always more nervous than you appear.

21. Remember the reality, Pt. II:  In most cases, your presentation is infinitely more important to you than to your audience members – it is your job to peak their collective interest. The reality is that 99.9999…% of the time, the nightmare scenarios you envision will not come true.

22. Breathing Exercise # 1:  Three Deep Belly Breaths – Sounds like what it is. Slowly inhale through the nose for a count of 5-15 (15 is optimal). Keep one hand on your diaphragm and feel it enlarge as you inhale. Hold for 5-10 seconds, and then exhale through your mouth slowly, again for a count of 5-15 seconds (15 is optimal). Repeat three times. This is awesome to do for the few minutes before you are actually going to be speaking.

23. Breathing Exercise #2:  Ujjaiy Breathing – Also known as Oceanic or Victorious Breathing – it is remarkable. It is a yogic breathing technique I first learned from struggling through Vinyasa yoga classes. Similar to deep belly breathing, however this time the mouth stays closed the entire time.

24. Breathing Exercise #3:  Alternate Nostril Breathing Technique (my favorite) – All you need for this is your thumb, your pinkie finger, and your nose. To begin, simply cover your left nostril with your left thumb, and slowly and deeply inhale for 5 seconds to start (10 is optimal). Then immediately cover your right nostril with your left pinkie finger, while keeping your left nostril pressed closed – at all times your mouth is closed as well, so at this point you are essentially holding your breathe. Again, hold for 5 seconds (10 is optimal). Then remove your left thumb from your left nostril and slowly exhale for a 10 count. Wait two seconds and repeat the same technique, inhaling through your left nostril as your right nostril is still closed, etc.

25. Use Notes:  Memorization + anxiety = poor performance. An index card with key bullet points, just to keep you on track, will help free your mind to stay in the moment, rather than allowing the pressure to remember to add to the anxiety you are already feeling on presentation day.

There are other effective tactics and strategies including taking advantage of great programs that allow you to practice presenting in front of likeminded professionals (Toastmasters), seeking professional help to develop individual techniques to deal with a specific anxiety or aspect of presenting and in extreme cases seeking the expertise of a therapist.

One last technique is one I frequently suggest to people who have had a traumatic public speaking experience in the past, and the technique is scaling.  After a traumatic experience your memory tends to exaggerate how poorly the event went, and the more time that goes by without that thought pattern being interrupted, the “bigger” the event feels, and the more anxious you feel prior to the next presentation. In this case it is critical to break this pattern, and that is done through scaling – finding low stakes…..

The next time you are about to present, do yourself a favor and take a deep breath. Picture Winston Churchill or Abraham Lincoln. Two of the greatest orators ever, both suffering from a fear of public speaking. Think about major Hollywood actors and actresses, many of who also suffer from glossophobia. You are not alone, and I can promise that if you institute much of what you just read, your next presentation will be better.

6 thoughts on “ The Fear of Public Speaking: 25 Tips to Calm Your Nerves ”

Matt, your posts are inciteful and extremely helpful. Thank you…..

I am a music teacher in a small Las Vegas studio and I am scheduled to give a seminar this weekend on calming performance jitters.  I have read many useless articles (roll your shoulders, etc) but this was the first list I've ever seen that is right on target and extremely helpful.  Thank you so much for your insights and good advice.  I'm sure my students will find this as beneficial as I do.

P.S.  My seminar is entitled, "Picturing them in their underwear doesn't work."

Thanks Matt. Another tip that I try to use is to remind myself of other, more important presentations I have done in the past and how well they went despite me feeling very nervous. I always got through them. I have a list of about 25 presentations I have done in work, at conferences, at University, viva exams, etc. They remind you that you know your stuff and can get over the fear. I try to think of my heart racing as "feeling alive" and try to use it as a positive. Practice is the best tip though. The more comfortable you are, the easy it is. That first few lines are the key. Nail them and you will feel great and the practicing will kick in for the rest of the presentation. You will live. No one is dying. Your life doesn't depend on it. Focus on what you will be able to do afterwards and how good you will feel once it is all out of the way.

Thank you 🙂

This really helped! My worst fear is public speaking and after reading this article, I feel pretty confident about my speech tomorrow. Thanks!

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22 Ways to Calm Your Nerves Before a Speech or Presentation

by Janice Tomich

• Fear of Public Speaking

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

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

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

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

Notice the emphasis on the word “manage.”

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

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

Table of Contents

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

1. understand fight or flight.

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

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

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

2. Nerves and Anxiety Are a Habit

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

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

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

3. Take a Deep Breath

Breathing sounds easy!

Actually it’s not.

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

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

4. Transform Your Nervous Energy Into Excitement

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

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

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

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

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

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

5. Smile, Even if You’re Feeling Anxious

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

Yes, as easy as smiling!

6. Use Relaxation Exercises

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

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

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

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

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

7. Burn Off Energy by Doing Some Cardio

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

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

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

8. Use Visualization Techniques

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

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

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

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

9. Be Prepared

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

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

10. Practice, Practice, and Then Practice Some More

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

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

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

11. Drink Water to Stay Hydrated During Your Presentation

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

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

12. Prepare an Excellent Opening to Your Presentation

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

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

13. Employ the Power of the Pause

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

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

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

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

14. Before You Present, Test the Technology

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

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

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

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

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

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

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

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

16. Walk Around. Own Your Space.

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

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

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

17. Attend Your Colleagues’ Presentations

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

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

18. Meet Your Audience Before Your Presentation

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

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

19. Connect Through Good Eye Contact

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

20. Use Powerful Body Language

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

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

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

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

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

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

22. Sleep Well the Night Before

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

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

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

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

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

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Chill out and speak up!

Do you get cold feet when you have to give a presentation? Don’t worry, you are not alone. Presentation anxiety is real! Whether your hands are trembling or your heart is pounding, public speaking can get to you. Instead of giving in to stage fright, you can see light at the end of the tunnel. To help you understand how to calm down before a presentation, we are here for you. We will explore why you feel nervous before a presentation and what you can do to calm nerves before presentation.

Why Do You Feel Anxious Before Presentation? 

You might not have known this, but yes, the fear of public speaking is widely common. Just like many are afraid of spiders, fire, or even heights, your presentation anxiety makes your hands go cold. With 73% of people from the world going through the same bouts, it’s a weird and comforting fact to know at the same time.  

Also known as “glossophobia”, speaking anxiety surfaces when you fear being judged. When you are stressed, the stress hormones temporarily shut down your frontal lobe (that helps you with your memory). So, being nervous is common, especially when we have different social comfort zones and presentation skills. You can eat foods that help with stress and follow the public speaking anxiety tricks to understand how to calm down before a presentation. 

How to Calm Yourself Before a Presentation 

Just as there are several ways to deal with airport anxiety , here’s a list of different ways you can try to get rid of your presentation anxiety. If you feel giving a presentation is a challenge, you can go through the presentation anxiety tips and stay calm throughout. 

1. Transform Your Nervousness into Excitement 

Did you know that one of the effective stress relief techniques for students is to turn your nervousness into excitement? If you think this way, nervousness and excitement are two sides of one coin. 

Do you feel your heart racing when you are nervous and excited? Yes! Do you feel a sense of anticipation in both states? Yes! 

During your presentation, think about how excited you are to share ideas instead of reflecting on what people will think of you. It is a simple shift, but the positive energy will help you find an answer to how to calm down before a presentation. 

2. Attend Other Presentations 

How to give a presentation in class may be one of the thoughts keeping you up at night. However, seeing others present their assignments & observing their styles can give you some food for thought. You can take note of how they bring the audience together, make the dialogues relatable, and structure the whole thing. 

Many use funny and emotional slides to hook their audience. Take inspiration and mould yourself as a better speaker! Take advantage of any open opportunities to attend presentations. Do not miss any chances to connect with your audience if you wish to learn how to calm down before a presentation. 

3. Practice Makes it Perfect 

Practice makes a man perfect, and who could argue for that? The more you practice alone or with your buddy, the quicker you will learn how to calm down before a presentation. You will feel confident & a zeal to perform. 

While rehearsing your speech multiple times, you will know which areas need effort. Finding room for improvement gets easier. With continuous practice, you will feel not only confident but also make the necessary changes to ace your presentation. 

4. Meet and Greet 

Go up to your audience and have a word with them. Create a space for yourself and all. This is one of the presentation anxiety tips that not everyone will tell you. As long as you feel a connection with your audience, you can learn how to calm down before a presentation. 

Simply ask your audience what interests them, why they are here to listen to you, etc. Building a connection will not only put you at ease but also make them feel involved in the session. 

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5. Use Positive Visualisations 

What does calm you? Watching cartoons, listening to music, reading books, or even scrolling down memes - anything can work for you. Or you can close yourself and transport yourself to your favourite place. 

There is no thumb rule on how to calm down before a presentation, but engaging with your audience helps. Then, you can deliver your content without hesitations and even receive positive feedback. Positive thinking is a way to fight presentation anxiety and build a stronger mental state. 

6. Breathe In, Breathe Out 

3, 2, 1… it’s gonna be alright! On how to calm down before a presentation, we cannot leave the effectiveness of breathing exercises. Focus on yourself and relax your muscles by breathing in & out. 

Not only will you feel less stressed, but you can also slow down your heart rate. Plus, you can lower blood pressure with deep breathing exercises.  

7. Use a Power Stance

Since presentation anxiety is real, you can use a power stance to get into an air of authority. Be friendly, yet build a rapport with your audience. Practice your power stance and find a way to connect with the audience. 

This can be your answer to how to calm down before a presentation. Plus, the audience will appreciate the engaging and positive way you present. 

8. Do What Relaxes You 

Everyone says “chill” as an answer to how to calm nerves before presentation is to relax, but we know it is not as simple as it sounds. You can go through the complete guide to meditation for students , do yoga, go for a walk, or read. 

The internet offers countless relaxation techniques; you just have to find the one you like. You can use some fun study break ideas or talk to your favourite person. After all, only you will know how to bid adieu to your speech anxiety and stay calm.  

9. Cardio Sessions Help 

Not something you were expecting in the compilation of presentation anxiety tips! It turns out that running on the treadmill can be the secret to how to calm down before presentation. So, how does it work? 

Cardio is great for increasing your focus. On your way to calm nerves before presentation, choose a cardio that does not exhaust you either. Be it swimming, dancing, cycling, or even running - do anything you enjoy. Just schedule the cardio session an hour before the presentation so that your body gets enough time to cool down. 

10 . Avoid Coffee & Alcohol

Can’t function without 3 cups of coffee? You might give it a rest if you are looking for an answer to how to calm down before presentation. Caffeine stimulates your heart rate; thus, your anxiety also goes up. All the jittery feelings that you do not want to feel during your presentation preparation will creep up. 

On the other hand, alcohol is pretty much a depressant that you may think gives you courage but only impairs your thought process and coordination. If you want to know how to calm down before a presentation, avoid caffeine and alcohol. 

11. Rest well

There’s no better cure for presentation anxiety than a good night’s sleep. Instead of staying up the whole night for the presentation, rest well. If you have a good bedtime, you will be less anxious during your presentation. 

Catching some z’s is more important than you realise. So, make your bedroom dark and quiet, get your comfy pillows, and drift to the land of dreams. Along with it, don’t forget to eat a balanced meal and stay hydrated if you want to get rid of presentation anxiety. 

12 . Show Up Early  

You might not have expected showing up early as a strategy of how to calm down before a presentation, but it is what it is. Reach the venue before time so that you get enough time to familiarise yourself. From lighting to layout, there are a few things to consider for your presentation preparation. 

Arriving early offers buffer time to adjust to the setting. You will feel more confident & prepared and find an answer on how to calm down before a presentation. 

13. Structure Your Presentation 

Have you made a structure for your presentation? A structure helps you ace your presentation. Think of the structure as the building blocks; hence, you will know what to address. 

Organise your presentation in a clear and logical way. Use phrases and words that will guide your audience to find an answer. If you know where to begin and end, you will also know just how to calm down before a presentation. Practice your delivery and know your audience to keep up the flow. 

14. Drink Enough Water 

Dry mouth is one of the common symptoms of speech anxiety. If you face the same, staying hydrated is a great way you can calm yourself before presentation. Drinking enough water will help you feel more focused and energised. 

You can also have foods that help with stress or some fruits that are high in water content. Carry a bottle of water and take sips when you need it. You can also drink coconut water or herbal tea to calm down before a presentation. 

15. Check Your Device 

Many fear technical glitches during their presentation. If you want to know how to calm down before a presentation, you should test your devices the day before D-Day. Check the visual aids or your equipment to ensure everything is working smoothly. 

If anything goes awry, you will have plenty of time to have a backup plan. This is one of the underrated anxiety tips to deliver a successful presentation. 

In the end, you can try different strategies on how to calm down before the presentation. Take a deep breath, put your game face, and you are ready to slay! In case you are looking for tips on how to deal with anxiety , you can reach out to professional help. It’s never too late to speak up, so bare all about those sleepless nights, cold hands, and pangs of anxiety to a professional. With the right therapy and consultation, you can sail through like a boss. So, hang on there! 

Frequently Asked Questions

How to calm down before presentation, even if i do not have anxiety, what if i keep forgetting during my presentation preparation, does meditation fight presentation anxiety, how do i stop overthinking before a presentation, are there any symptoms of public speaking anxiety.

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How to Calm Down Before a Presentation: 10 Practical Tips and Techniques

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Becoming a confident public speaker takes time and experience. However, the biggest obstacle between a beginner public speaker and a professional one will always be stage fright. No matter how well you planned your presentation and how prepared you are, stress and social anxiety can make your mind blank. This is why combating your fear is the most necessary step you need to take to reach your full potential.  The truth is, there will always be stress. Even the most experienced speakers are nervous before getting out to present in front of an audience. However, just like them, you can handle it in a professional way and come out on top. This is why in this article we will look at some practical tips and techniques you can try out in order to manage how to calm down before a presentation .

Article overview: Why are You Nervous? 1. Going Against the Flight-or-Fight Response 2. Handling Your Basic Needs 3. The Wine-Glass Poring Technique 4. Realistic Practice 5. Focus Outward 6. Build Relationship First 7. Find Your Favorite 5 People 8. Tactical Breathing 9. Your Opening 10. Map Your Presentation

“There are two types of speakers: Those who get nervous and those who are liars.” Mark Twain

Why are You Nervous?

The difference between an experienced and an inexperienced speaker is that the experienced one knows how to handle their nerves. This sounds about right, however, before learning how to handle nerves, let’s ask ourselves, what does it mean to be an experienced speaker. The first thing that most likely comes to your mind would be a speaker with many years of presentations behind their backs. Although this is somewhat true, it’s only half of it: in fact, there are many speakers who have been presenting for years but they always feel the same intense fear before and during their presentations.

For this reason, there’s the misconception that some people simply aren’t cut to speak before an audience and it takes a special kind of talent or a personality type to master this skill. And here comes the other half of that truth: the experience behind speaking in front of an audience doesn’t only take practice in presenting but also understanding what happens in your own brain and why it happens.

The reason behind Fear of Public Speaking

Public speaking anxiety is a common and natural response of the brain in the shape of “brain freeze”. If we go back in time to our primordial roots, our ancestors were vulnerable to harsh elements and large predators. This is why the ability to live in a tribe was an essential survival skill as being rejected by the group would lead to certain death. Following these primordial roots, speaking to an audience triggers this same vulnerability of judgment and rejection that naturally feel life-threatening .  Such life-threatening situations instantly trigger the flight or fight response alongside complex bodily changes in order to protect us from harm. Your brain gives you faster heart beat, faster respiration and adrenaline, preparing you to run.

With this being said, although speaking in front of an audience is not a life-threatening situation that requires such a response, the threat area of your brain cannot make the distinction . You can’t run from your audience, but your brain prepares you to. It gives you the signal to protect yourself from the threat.

Why does your brain freeze?

According to Dr. Michael DeGeorgia of Case Western University Hospitals, our pre-frontal lobes of the brain are responsible for sorting our memories and are also sensitive to anxiety. This means, if your brain starts to freeze up, your stress hormones go high and shut down the frontal lobe, disconnecting it from the rest of the brain. As a result, it makes it harder for your brain to retrieve those memories, which is another effect of the flight or fight mode. 

This is why the most important step you will take on your way to becoming an experienced public speaker is to learn to recognize that your fear of brain freeze is not a matter of life or death . It all comes down to full self-awareness .

Photography by Elisa Ventur

1. Going Against the Flight-or-Fight Response

Now, it all makes sense to experience these sensations of your natural flight or fight response and to want to protect yourself. This will often result in your body posture when you protectively cross your arms in front of your body, lower your shoulders to appear smaller and less visible. You might start looking down or frantically looking from one person to another.

Experienced speakers tend to battle this response by doing exactly the opposite. They will use that awareness on a conscious level to making themselves appear big in front of the audience . Their posture will be positive, open, upright. Have you noticed how big and confident most speakers look in front of the camera when you watch television? In many instances, you might think their confidence looks fake, and you won’t be entirely wrong. What they do is consciously go against their flight or fight response and you can really learn a lot from it.  

Try to observe how these people stand, what they do with their arms and legs. Don’t hesitate to consciously imitate their techniques until you get comfortable with your neutral position. To do so, practice in front of the mirror

Photography by Anna Tarazevich

2. Handing Your Basic Needs

We’ll start with the bare minimum and most important steps you need to take to reduce your stress. Although these tactics are way too apparent, this is also the reason they are often overlooked.

Make sure you familiarize yourself with the room where you’ll be speaking. This way you will not only have the opportunity to arrange things the way you want but will also help you visualize how the room will be set up the day you’ll be presenting. If it looks familiar, it will feel safer and more comfortable. 

Good night sleep

We all tend to sacrifice our sleep in order to get those extra hours to prepare for our presentations. However, this often has the exact opposite effect. Instead of preparing better, we end up exhausted and even more stressed. In fact, nothing beats the benefits of good night’s sleep. You will feel refreshed, relaxed, less stressed and you’ll even have the energy and focus to go through the presentational material in the morning during your coffee fix.

Meals and exercise

Do your normal routine and have the meals and exercise you would normally have on a day where you don’t have a presentation. 

Don’t forget the water

Most speakers make sure they have water available during their presentations. The stress of public speaking often results in dry mouth, which only causes the speaker to feel more uncomfortable. 

Think positive

Avoid negative thoughts and negative people that might ruin your confidence. In fact, you are the one who prepared the presentation and nobody knows the material better than you. Make sure you specify those affirming thoughts in your head: “I really know the material”, “I have something valuable to share”, ” I am glad I have the opportunity to share my thoughts”, “the audience will learn something new and insightful.”

Photography by  energepic.com

3. The Wine-Glass Pouring Technique

One of the effects of having public speaking anxiety is not knowing how and for how long to remain in eye contact with different members of your audience. Some speakers suggest the wine glass technique. When you’re in front of your audience, imagine you’re pouring them a glass of wine. This will help you to stay with one person at a time. You will remain that personal attention with a particular individual for the time it takes to pour them a glass of wine. While you do so, you won’t get tempted to look away or to start looking nervously from one person to another.

4. Realistic Practice

Try to practice your presentation the exact way you’re going to present it in front of the audience. This includes even your introduction and other elements you don’t feel are worth practicing. Even if you get some parts wrong or make a mistake, don’t start over. Instead, do what you would during the actual presentation, try to push through your mistake, and move on. In addition, don’t say out loud how nervous you are, because there’s a chance you might transfer this part to the event itself. Make sure you work out the issues you might face during the practice stage. Once you’re satisfied with the presentation you give in closed doors, you may relax. Chances are, it will go the exact same way in front of the audience as well.

Photography by  Henri Mathieu-Saint-Laurent

5. Focus Outward

Many inexperienced presenters tend to put the focus on themselves due to nervousness. This is also a natural response caused by stress. You might be too afraid not to look awkward or make a bad impression, and focusing on this will only make things worse. Instead, think of your audience and what message you want to convey. Same as comedians work on their jokes and focus on making their audience laugh rather than thinking about how they come across, try to work on your message and how best you can make it land in front of your audience. Remember that you’re giving your audience something valuable and it’s all that matters. Validation has never been the goal.

6. Build Relationship First

A proven practical tip to start building a relationship with the audience the very moment you start your presentation is to ask first, speak later. Especially if you’re going to give a presentation in front of important people in your company, clients you need to convert or another work-relating setting, choose the most influential people who will present, in advance.

Once you start your presentation, take your time to ask them about their take on what’s happening in the company, for example. Depending on the context, you might need to ask about challenges, goals, or even recent successes. You can use their answers as great context for your presentation content, to focus on these specific parts. It will also turn your presentation into an interesting dialogue and will instantly learn the respect of your audience. To give an example with stand-up comedias once more, they tend to research what’s happening in the cities they will be performing at and prepare local refereces and commentaries. 

Photography by  RODNAE Productions

7. Find Your Favorite 5 People

As it came clear, one of the easiest ways to recognize nervousness is scanning quickly through the audience from one person to another. Especially in situations where you don’t know the audience, it’s hard to focus on whom to make direct eye contact with. Here’s a good practical tip to start with. Ground your nerves by finding 5 people in different positions in the room to consistently lock eyes with throughout your presentation. This will make you feel you have 5 personal conversations and will help you focus better on your content.

8.  Tactical Breathing

Slow down your breathing. This one sounds way too easy and that’s because it is. Calming your breathing instantly calms your entire autonomous nervous system. When you’re facing a high-stress situation, chances are you might hold your breath or start breathing in a very fast and shallow way. This is a symptom triggered by your brain and the best way to battle it is to trick your brain back to a normal state. Experienced speakers suggest breathing from your abdomen. Imagine you have a balloon in your stomach and as you breathe in, you’re filling that balloon with air so it expanses.  Also known as the 4×4 technique, when you breathe, you do that to the count of 4, hold your breath to the count of 4, breathe out to the count of  4 and hold your breath to the count of 4 once again. 

Photography by  Luis Villasmil

9. Prepare to Nail Your Opening

Usually, 10 to 15 minutes before your presentation, you’ll be most vulnerable to your nerves. Don’t be tempted to go through the entire material as if you’re a student 10 minutes before an exam. Instead, only focus on your opening lines. Rehearse them, memorize them and prepare to nail that awesome introduction. Once you deliver your opening, you’ll gain confidence, momentum and the rest of your presentation will take care of itself. 

10. Map Your Presentation

This includes preparing a template or a worksheet with the major steps you need to take during your presentation. Having all written down will help you relax knowing you won’t miss anything important.

• Hook: You immediately strike your audience instantly with something interesting and unconventional they wouldn’t expect.
• Transition: You link your hook to your main point.
• Introduction: Once you already have your audience’s attention, you can finally make a very brief introduction with something relevant to your topic.
• Preview: Give your audience a brief preview of what you’re going to talk about.
• Benefits: Tell your audience how will they benefit from listening to your presentation. (ex. “By the end, you will already know how to…”)
• Main Points and Supporting Evidence

For more tips on how to start and end a presentation , check out the full article.

Photography by  Kane Reinholdtsen

Final Words

These were the 10 proven tactics and techniques on how to calm down before a presentation. Fighting public speaking anxiety is never easy, however, once you recognize the cause, you can train your mind to consciously battle it.

In the meantime, you could also check some more insights on related topics, gather inspiration, or simply grab a freebie?

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

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

How to calm your nerves before a presentation

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

1. Keep the presentation structure simple

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

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

2. Practice, practice, practice

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

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

3. It’s a wrap!

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

4. Drink, (not coffee!)

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

Basically, help your body help you!

5. Take a breath

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

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

6. Cut yourself some slack

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

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

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

7. Roll away the nerves

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

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

8. Ready, get set, chat

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

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

9. Anchor yourself with a strong posture

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

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

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

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

10. Channel your nervous energy into enthusiasm

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

The wrong way to use nervous energy:

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

The right way to use nervous energy:

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

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

11. “Any questions?”

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

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

12. Embrace your inner ‘Superman’

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

Calming your nerves before a presentation: in summary

Here are the 12 tips in summary:

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

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

Take the next step

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

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

• Joel Schwartzberg

Know your point, always.

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

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

Where your work meets your life. See more from Ascend here .

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

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

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How to Calm Your Nerves Before a Presentation

Last Updated: October 11, 2022 References

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

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

Using Simple Tricks to Maintain a Positive Attitude

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

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

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

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

Distracting Yourself to Calm Your Nerves

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

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

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

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

Preparing for Your Presentation

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

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

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

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

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

Expert Q&A

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

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Ever felt so anxious that you’d rather be hit by lightning than talk in front of a crowd? 😰 Do you think it’s impossible to calm your nerves before a class presentation because of your extreme stage fright? 

You’re not alone! Many Americans , including college students, have a fear of speaking in public (known as glossophobia ) because they’re scared of being scrutinized, embarrassed, or rejected. 

But it’s virtually impossible to dodge public speaking in college. So, try our presentation tips for students below to nail your class presentation. 💪

READ MORE: 12 Best Ways to Manage Stress: A College Student’s 101 Guide

1. Know Your Topic Inside and Out

2. build a solid framework , 3. write and memorize a killer opening, 4. practice, but set realistic expectations , 5. normalize pauses and silences , 6. know your audience, 7. steer clear of stimulants, 8. shed nervous energy through exercise, 9. arrive to class early, 10. talk to people before the presentation, 11. practice positive self-talk , 12. concentrate on friendly faces.

How can you speak with authority if you aren’t an expert on the topic? 🧐 A fear of public speaking often stems from a lack of preparation . 

If you don’t want the pressure of delivering a good presentation to get the best of you, simply know everything there is to know about your subject or pitch .

Confidence naturally oozes out of a speaker who clearly knows what they are talking about, making the audience more inclined to listen.

Plus, being prepared means you’re ready to crush the Q&A portion of your presentation (if there is one).

TIP: The best thing you can do to prepare for questions is to anticipate them. Look through your presentation and check what questions could pop up. Think through the correct responses, and don’t forget to practice your answers!  

Are you nervous because there’s just too much information that you don’t know what to include or where to start? 

Crafting a structured outline can make it easier for you to know exactly what to talk about in your presentation.

Give yourself time to organize your ideas, go through research notes, and write down possible talking points . Doing this can help you to find the best flow for your presentation, including good transitions, adlibs, and pauses.

Knowing where to pick up after you suddenly lose track of your thoughts can help you present better. This is why you should think about creating and preparing cue cards! 

A simple bulleted guide or a stack of index cards containing crucial information and transitions is the way to go .

A good introduction sets the tone for the rest of your presentation . Think of a catchy hook, like a thought-provoking question, a powerful quote, or an interesting fact, and follow it through with a short, strong summary of what’s to come.

Memorize your intro so you can deliver it without looking! This can help you get a high, powerful start which can soothe your nerves.

If things go right, your opening will create a solid first impression, establish your credibility, and give the audience a chance to ease into the talk. 💪🏼 

Rehearse, rehearse, rehearse! You’ll get the best results if you’ve run through your performance over and over again.

Practicing out loud can show you both the weak and strong parts of your presentation .

Perhaps you need to add more hand movements or you’re using too many filler words — going over your presentation out loud is the best chance to figure out what is missing.

We recommend that you muster up the courage to rehearse in front of friends or classmates to help you become more comfortable speaking in front of people without the pressure of the real presentation. Plus, a little constructive feedback won’t hurt. 😉

But it’s important to always set reasonable expectations because mistakes are part of the experience. Everyone has slip-ups, and having a couple of them in your speech won’t be the end of the world.

TIP: No one around? Film yourself delivering your presentation instead and watch it back. 

Let’s be clear: taking some time to get to the next point in your presentation is normal . 

Your jitters make you believe that a mental block — and the dead silence that follows — will be the worst thing that can happen.

But a pause can serve as a break for your audience to consider what you just said. 

All you have to do is take a few deep breaths, mentally shake off the lapse, and jump back in to your presentation with confidence. 😮‍💨

This way, you can even add emphasis to a particular point in your presentation and use pauses to your advantage. 

If you know what type of people are watching you during your presentation, creating a connection with them is a breeze. 

Building a good atmosphere with the crowd will help calm your nerves because it makes things seem more like a conversation rather than a rigid and nerve-wracking presentation.

Figure out what language, tone, and style match your audience so that they’re inspired to engage.

Add humor when it’s going to be appreciated, or choose good anecdotes and illustrations if the class is serious. 🎭

Repeat after us: no caffeine! 🙅🏻‍♂️

While you may think that a nice cup of joe will amp you up for your presentation, in fact, coffee, sodas, or energy drinks can make you a nervous wreck . 

Symptoms can include sweating, an increased heart rate, and trembling hands. 

All this does is make you look unprepared and all over the place, even if you’re not. So if you want to be cool, calm, and collected during the big day, it’s better to stick to water. 

The same goes for alcohol. While this might be a good companion for game nights in your dorm or to unwind after a hectic midterms season, we recommend avoiding it before a presentation. 

Alcoholic drinks increase your chances of forgetting things (like that killer intro you’ve been practicing) and slurring or mumbling your words. 

Instead, have a beverage of your choice to celebrate after you’ve nailed your presentation! 🍻

You’ll probably be the most anxious on the morning of your big presentation. You can expel some of that nervous energy with a brisk walk around campus or even your dorm hallways. 

If you’re up for something more strenuous, try aerobics or a fun dance routine to get loose and shake your nerves off . 🕺🏽

READ MORE: 12 Top Tips for Busy College Students to Stay Fit

Taking slow, deep breaths also works to remove all that extra tension and stress . Inhale through the nose and quietly exhale at your own pace and you’ll find yourself more relaxed and your mind clearer.

Show up early at the place where the presentation will be held to get a feel of the room if you aren’t already familiar with it. This is one way for you to be more comfortable when you actually give your speech later on. 

Arrive 15 to 20 minutes earlier to act out your presentation in the spot where you’ll stand. 

Visualize your classmates and professor in the room as you rehearse your lines. 🙍🏼‍♀️ This can calm your nerves while gauging your readiness in speaking to a room. 

When people start pouring into the room, you should try to connect with some of your peers who are also slated to speak in front of the class. 

Initiate some small talk . There’s nothing wrong with sharing some of your fears when it comes to the presentation. Why? Because having someone to talk to can be liberating and can put you in a good mood .

Talking to your audience gives them a chance to get to know you a little bit. When you step up on the stage, that could get you more support .

Remember, your audience is filled with classmates who are also lined up to give a presentation. They know what you’re going through and they might also need a little pick-me-up because it’s likely that you’re all nervous.

If public speaking is not your forte, it’s easy to think of the worst possible scenarios . 😵 Your nerves can convince you that stuttering or forgetting crucial talking points will definitely happen. 

But try to replace pessimistic thoughts with affirmations . 

To do this, take some time to declare positive statements , such as “I can present with confidence and eloquence” or “I will not be afraid to get up on stage.”

You can also listen to your favorite music or upbeat songs that get the blood pumping! These songs can energize you to bring your A-game.

These practices are great ways to overcome self-sabotage and put you in the right mood to nail your performance.

For some, it’s the blank, bored faces in the crowd that can double their anxiety. 😖

When you feel like people aren’t impressed, it makes you retreat further back into your shell and negative thoughts can soon take over.

To keep your spirits up, locate people in the audience that seem to enjoy or pay attention to your presentation . 

A good technique to overcome stage fright is to focus on these people and deliver your speech just to them . This narrows down the number of people you need to be worried about when performing. 

And if you think your day ends after you’re done presenting, think again! It’s also good to be a friendly face in the audience for your classmates. Actively listen to them while they’re speaking and crack a few smiles here and there. 😊

There’s no escaping public speaking in college and while the thought might seem terrifying to you, delivering a confident, passionate presentation is definitely within reach!

Is the date for your presentation nearing? With these tips, staying calm and getting that A is easy. Good luck! 💪🏼

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11 Tips For Calming Your Nerves Before A Big Presentation

At age 15, Darlene Price had to give her very first speech.

She was presenting an oral book report on “ Great Expectations ” to Mrs. Weaver’s tenth grade English class. She was nervous and could feel her hands shaking, heart racing, knees knocking, and palms sweating. As she reached the front of the room and turned to face her 33 classmates, she froze.

Moments passed, snickers erupted, and Mrs. Weaver asked 15-year-old Price to begin her presentation.

As soon as she made eye contact with the audience, all of the nervous tics disappeared — not because a wave of calm came over her, but rather  because she fainted .  

Three decades later, Price is a communications coach, author, and the president of  Well Said, Inc. , an  award-winning company  that teaches professionals how to speak with confidence, clarity, and credibility.  And, she jokes, she "can  finally stay vertical during a speech."

Price says her high school experience taught her this:  Effective public speaking is not about getting rid of the nerves. It’s about managing them so that you’re able to effectively communicate and connect with the audience.

She's also learned that what happened to her in tenth grade isn’t so uncommon.

In fact, surveys about our human fears commonly show fear of public speaking toward the top of the list. “Though statistics vary on the exact percentages, it’s safe to say most of us get nervous before a public speaking engagement,” she explains. “As a speaker facing an audience, we often fear failure, criticism, judgment, embarrassment, comparison, or rejection.”

Physically, nervousness and anxiety may cause an increased heart rate, a queasy stomach, sweating, shaking, shortness of breath, weak knees, dry mouth, a quivering voice, blushing, muscle tension, headache, stuttering, lightheadedness, or, even fainting — which Price learned the hard way.

“Despite the scary list of symptoms, the good news is this: There are no negative consequences from feeling nervous; the trick is to avoid showing it.”  An audience cannot see how you feel; they only see how you look and act. Therefore, when you learn how to look and act calm, confident, and composed on the outside, that’s what the audience perceives and believes.

Here are 11 tips for calming your nerves before a big presentation:

Prepare. Research your subject, craft your content, and know your material well in advance, Price suggests. “Just remember the six Ps: Proper Preparation and Practice Prevent Poor Performance,” she says. “Procrastination only leads to increased anxiety.”  

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Know your venue . “Don’t wait until you arrive onstage to realize that there’s a post blocking your view of half the audience, or that they will be serving dinner while you speak, or that there are problems with the audio visual equipment provided,” says public speaking coach Ian Cunliffe. Research the venue, become familiar with the schedule of events surrounding your presentation, and test the equipment beforehand. 

Practice. There’s no better way to calm your nerves and ensure a winning presentation than to rehearse aloud, with an audience if possible. “Ideally, record the rehearsal and review your performance,” Price says.

Visualize your success. Sports psychologists have proven that an athlete’s ability to vividly visualize his or her success creates a higher win rate, she says. “Before your next presentation, mentally walk yourself through the presentation. Picture yourself speaking with confidence and poise; see your audience responding positively.”

Practice positive self-talk. “Replace negative thinking with affirmations, which comes from the Latin affirmare, ‘to make steady or strengthen,’” Price says. “Say to yourself, ‘I am a dynamic speaker.’ ‘I am enthusiastic and engaging.’ ‘I am prepared and confident.’” As Henry Ford once said, “Whether you think you can or think you can’t — you are right.”

Know your audience. “Do a little research beforehand in order to find out what your audience is hoping to gain from hearing you speak,” says Cunliffe. “Arrive early and talk to a few individual audience members about their needs, that way you’ll have insider information and friendly faces that you can focus on when you take the stage.”

Price agrees. “Conversation helps relax your nerves, creates a bond with your audience, and sets the stage for ‘personable’ speaking versus ‘public’ speaking.”

Exercise lightly and breathe deeply before you speak. Find a private area beforehand where you can do some light stretching or a few knee-bends. Another option is to take a brisk walk down the hall and back. “This rids the body of excess energy,” she explains. “In addition, take several deep breaths. Inhale through the nose on a slow count of three; and exhale through the mouth on a slow count of three. Deep breathing floods the brain with oxygen.”

Memorize your opening. The beginning of the presentation often carries a rush of adrenalin. Learn your first few sentences so well you don’t have to think about it. “This empowers you to start strong and make a confident first impression despite nervousness,” says Price.

Claim the three “audience truths.” One: They believe you’re the expert, so don’t tell them otherwise. Two: They want you to succeed, so they’re on your side. Three: They won’t know when you make a mistake, so don’t announce it.

Smile. Sincere smiling emits chemicals in the brain that calms the nerves and promotes a sense of well being, she says. “Plus, it shows your audience that you’re happy to see them and enthusiastic about the message.”

Realize you don’t look as nervous as you feel. Presenters who review their videotaped presentations almost always say, “Wow, I don’t look nearly as nervous as I felt.” “Remember, your audience does not see how you feel inside; they only see how you look and act on the outside,” Price says.

As a speaker, when you’re calm and confident going into a presentation (or at least look as though you are) you reap a multitude of benefits, namely believability, likeability, and visibility. “When you’re able to manage your nerves, take the mic, and connect with an audience, you greatly increase your visibility and career opportunities in the workplace,” Price concludes. 

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How do you keep calm and carry on in a world full of crises?

Gabrielle Emanuel

From left: Irma Sitompul of Women's Earth Alliance plants wee forests in Indonesia; Bernard Chiira , founder of the Assistive Technologies for Disability Trust, won't hesitate to nix an early plan and cook up a better one; Rana Dajani , a biologist in Jordan who studies trauma and DNA, believes that "If you can imagine it, then it can happen." Photos by Gabrielle Emanuel/NPR hide caption

Plant just a few trees. Don't be afraid to reject your own ideas. Humble brag in a journal.

This is some of the advice we heard last week when about 1,500 people who try to make our planet a better place – from scientists and philanthropists to activists and entrepreneurs – descended on Oxford, England. In big forums and little coffee shops, they discussed what to do about some of the world's biggest problems and swapped advice from their work on the front lines. The Skoll World Forum brought these people together in a bid to "accelerate innovative solutions."

We pulled a few of the participants aside and asked for their wisdom. We wanted to know their advice for the next generation of altruists. And with the "keep calm and carry on" motto of England in mind, we also asked what keeps them going when things get tough.

Their answers have been edited for length and clarity

Zolelwa Sifumba is a doctor and activist in South Africa. She's a survivor of multidrug-resistant tuberculosis and works with the nonprofit TB Proof, which aims to raise awareness and combat TB. In 2022, TB killed more than a million people. Gabrielle Emanuel/NPR hide caption

Zolelwa Sifumba is a doctor and activist in South Africa. She's a survivor of multidrug-resistant tuberculosis and works with the nonprofit TB Proof, which aims to raise awareness and combat TB. In 2022, TB killed more than a million people.

Zolelwa Sifumba: Be honest and vulnerable

Advice to those just starting out: Look at the pain that brought you [to your work] – it could be your own pain, it could be pain of people around you, pain that you witnessed. Look at that pain and don't ignore it.

I am someone who wasn't allowed to express themselves growing up. But that changed when I contracted multidrug-resistant tuberculosis as a medical student. They took us to a TB hospital, but when we got there they didn't give us protection [such as a mask since TB can be transmitted through airborne particles]. So it was from there that I learned that my health and my wellness isn't a priority in the health system. But after I spoke to a second year group [of medical students], they told the faculty that if you don't protect us, we're not going anywhere. And so that was a powerful example of what my words could do.

Getting TB can be deadly, but it also saved my life because I finally got to use my voice. And I've never stopped talking. I've never stopped. And it really feels good to be honest and to be vulnerable.

Julian Gerhart co-founded Zmudri , which roughly translates to "Get Smart" in Slovak. The group produces videos for teenagers and young people with a focus on civic education, including the spotting of disinformation. About a fifth of the teachers in Slovakia have signed up to use Zmudri's materials. Gabrielle Emanuel/NPR hide caption

Julian Gerhart co-founded Zmudri , which roughly translates to "Get Smart" in Slovak. The group produces videos for teenagers and young people with a focus on civic education, including the spotting of disinformation. About a fifth of the teachers in Slovakia have signed up to use Zmudri's materials.

Julian Gerhart: Humble brag in a journal

How to 'keep calm and carry on': I'm going to be practical because entrepreneurs love specific steps and takeaways. So what I do is that I have a journal and I write my small successes in that journal. And it could be anything. It could be one student coming up after our workshop and telling us he loved the workshop. A small thing, but it's very heartwarming.

When I feel bad, when I feel depressed, when things are not going my way and I start scrolling [through my journal], that's how I calm myself very quickly. You start to realize how much impact you have. And it sounds pretty obvious but when you feel depressed your mind kind of forgets about positive things. If I didn't write these things down, if I didn't codify them, my mind would just forget them. So it's very important to celebrate these things, to document them.

Irma Sitompul is the Southeast Asia program director for Women's Earth Alliance . She supports women in obtaining the skills and resources they need to help their communities manage and protect natural resources. Gabrielle Emanuel/NPR hide caption

Irma Sitompul is the Southeast Asia program director for Women's Earth Alliance . She supports women in obtaining the skills and resources they need to help their communities manage and protect natural resources.

Irma Sitompul: Plant a tiny forest – or do anything that's small to boost your odds of success

Advice to those just starting out: When there's a system that needs to be transformed, reformed, reshaped, it can take decades, sometimes generations. When we know that from the beginning, it will help prevent us from getting burnt out. So my advice would be to identify some small things, some small objectives that you can really focus on.

I wanted to build more forest in my homeland, Indonesia. And I started doing it in 2020 with my husband. I plant mini-forests, tiny forests – sometimes just 4 by 4 square meters. Now, we've already planted 3,000 trees on my land, on the community's land, on other peoples' land and on businesses' land. It's been a great way to reforest our urban areas because we don't need a huge piece of land. I started to take action, and I can see the results within my lifetime.

Rana Dajani is a molecular biologist at Hashemite University in Jordan. She studies the impact of trauma on people's DNA, how it impacts future generations and what can be done to mitigate trauma's impact. the author of Five Scarves , a book about seeking gender equality, she started a program called We Love Reading. Gabrielle Emanuel/NPR hide caption

Rana Dajani: Ask yourself 'what can I do now?'

Advice to those just starting out: I'm a biologist. I have to talk about science [to give advice]. Every human being is unique. Nobody's DNA is like anyone else who has ever lived, who lives today or will live in the future. So you're special.

And because you are special, you have a special perspective on life. So whatever bothers you, go try to find a solution yourself. Trust your gut feeling. And don't worry about changing the world. Think small. It's those small steps that make a difference.

How to 'keep calm and carry on': I'm an optimist. My husband says I see an ocean in a drop of water. [When confronting a challenge,] I think: "What can I do?" and I draw this from my religion as a Muslim. Islam tells me: It doesn't matter what happens in the end. What matters is what you do now. And so I start thinking, "What can I do now?" And that gives me a purpose. And because I have a purpose, I get into action. And because I'm getting into action, it gives me hope. There's a saying: If you can imagine it, then it can happen. And so I do that. And the other thing is I reach out to people. Nobody can solve anything alone. It's about collective humanity.

Gabriel Marmentini founded the Brazilian Association of Head and Neck Cancer after his mother got laryngeal cancer and lost her voice. In addition to creating a support network the group aims to create public policies to help people who've lost their ability to speak access technology that can assist. Gabrielle Emanuel/NPR hide caption

Gabriel Marmentini founded the Brazilian Association of Head and Neck Cancer after his mother got laryngeal cancer and lost her voice. In addition to creating a support network the group aims to create public policies to help people who've lost their ability to speak access technology that can assist.

Gabriel Marmentini: Consistency is more valuable than a really high IQ

Advice to those just starting out: I am hiring people who are 18 or 20 years old and the way they think is different from [my way of thinking] and I'm just 31. The younger generation wants results tomorrow. They are so immediate. They want things now. I see them changing clothes, changing relationships, changing work. But this is a real challenge for people that want to build things that are going to last. You need to have discipline and put in effort. So why have I been successful? It's because I've been disciplined for nine years. It is not because my mind is illuminated or my IQ is really high. It's not. It's just that I do things consistently. And I know you're not going to find all the answers with ChatGPT or TikTok.

Bernard Chiira founded the Assistive Technologies for Disability Trust or AT4D. It is an accelerator that has supported 45 startups from 11 countries. Many of the startups aim to help people with disabilities access the technologies they need – including wheelchairs. Gabrielle Emanuel/NPR hide caption

Bernard Chiira founded the Assistive Technologies for Disability Trust or AT4D. It is an accelerator that has supported 45 startups from 11 countries. Many of the startups aim to help people with disabilities access the technologies they need – including wheelchairs.

Bernard Chiira: Don't be afraid to change your mind

Advice to those just starting out: I mentor entrepreneurs, and I would say be very open to learning and be flexible to actually changing your mind. You may end up building a completely different solution to what you had thought was the solution. [Entrepreneurs] will naturally have a bias to love their ideas. And sometimes it can be very challenging to kill it and say, "I was wrong. It's not going to work." It can be heart-wrecking but, remember, the good thing is that entrepreneurs are like idea factories. You can always get more ideas.

Your turn: Tell us how you keep calm and carry on in the face of crises and catastrophes

What do you do to stay positive and productive when bad news mounts up? Email us at [email protected] with the subject line "Keep calm." We may feature your strategy on NPR.org. Please include your name and location. Submissions close on Monday, April 22.

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Preparing for NEET? 6 expert ways to stay calm and prepared

Prepare for neet by staying informed, organising your study plan, managing time effectively, prioritising health, nurturing positive affirmations, seeking support, and following exam-day guidelines for success..

Listen to Story

As the NEET exam approaches on May 5, 2024, an estimated 23 lakh students will vie for approximately 109,288 medical seats across India. Many young students harbour aspirations of becoming medical professionals, often beginning their preparations three to four years prior, driven by familial encouragement. However, this journey is not devoid of stress, particularly amongst NEET aspirants, necessitating a deeper understanding of stressors to cultivate resilience.

1. STAY INFORMED

2. organise your preparation rationally.

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Harvey Weinstein Conviction Thrown Out

New york’s highest appeals court has overturned the movie producer’s 2020 conviction for sex crimes, which was a landmark in the #metoo movement..

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When the Hollywood producer Harvey Weinstein was convicted of sex crimes four years ago, it was celebrated as a watershed moment for the #MeToo movement. Yesterday, New York’s highest court of appeals overturned that conviction.

Jodi Kantor, one of the reporters who broke the story of the abuse allegations against Mr. Weinstein in 2017, explains what this ruling means for him and for #MeToo.

On today’s episode

Jodi Kantor , an investigative reporter for The New York Times.

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