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

Tyler Ellis

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

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

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

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

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

What Causes Presentation Anxiety?

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

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

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

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

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

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

How to Get Out of a Presentation

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

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

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

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

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

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

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

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

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

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

How to Stop a Panic Attack While Presenting in Class

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

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

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

Here’s what worked for me:

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

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

There are only two types of speakers in the world:

1. The nervous

Mark Twain - American humorist, novelist, and travel writer

Alternative Ways of Presenting to Help Overcome Stage Fright

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

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

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

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

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

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

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

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

What is the Best Presentation Anxiety Medication for Stage Fright?

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

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

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

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

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

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

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

Let our advance worrying become advance thinking and planning

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

Tips for How to Present a Project Effectively

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

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

How to Overcome Stage Fright and Presentation Anxiety

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

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

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

How can we overcome presentation anxiety and glossophobia?

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

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

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

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

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

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

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

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

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

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

List of Famous People with Public Speaking Anxiety

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

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

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

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

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About the Author

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

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Beating Presentation Anxiety: 5 Steps to Speak Confidently

• The Speaker Lab
• April 16, 2024

Table of Contents

Feeling jittery about your next presentation? If so, you’re not alone. Presentation anxiety hits many of us, but it doesn’t have to hold you back. In this article, we’ll dive into what sparks this fear and how it shows up. We’ve got you covered with strategies to prep before your talk, keep cool during the show, and even use tech tools to smooth out those nerves.

If you find that the jitters are negatively impacting your presentations, we have the strategies you need to build confidence. And if you need more help, we’ll point you towards top-notch resources for beating presentation anxiety.

Understanding Presentation Anxiety

Presentation anxiety grips many of us before we step onto the stage. It’s that stomach-churning, sweat-inducing fear of public speaking that can turn even the most prepared speaker into a bundle of nerves. But why does this happen? Let’s break it down.

Common Triggers of Presentation Anxiety

First off, it’s important to know you’re not alone in feeling nervous about presenting. This type of anxiety is incredibly common and stems from various triggers. One major cause is the fear of judgment or negative evaluation by others. No one wants to look foolish or incompetent, especially in front of peers or superiors.

Another trigger is lack of experience. If you haven’t had much practice speaking in public, every presentation might feel like stepping into unknown territory. Then there’s perfectionism; setting impossibly high standards for your performance can make any slight mistake feel disastrous.

How Presentation Anxiety Manifests

The symptoms of presentation anxiety are as varied as they are unpleasant: dry mouth, shaky hands, racing heart—the list goes on. Oftentimes, these physical signs go hand-in-hand with mental ones like blanking out or losing your train of thought mid-sentence. In addition to affecting how you feel physically, anxiety also messes with your confidence levels and self-esteem.

By understanding presentation anxiety better, we realize its grip on us isn’t due to our inability but rather a natural response that can be managed with the right techniques and mindset adjustments.

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Strategies for Managing Presentation Anxiety Before the Event

Feeling jittery before taking the stage is a common plight, but let’s not let those nerves derail our success. Here are some tried and true strategies to help keep your cool.

Planning Like a Pro

Kicking off with solid planning can be your first line of defense against presentation anxiety. Initiate by segmenting your presentation into digestible sections. This could mean outlining main points or scripting it out entirely, depending on what makes you feel most prepared. A good resource that dives deep into effective planning is Toastmasters International , where you’ll find tips on structuring speeches that resonate.

An equally crucial part of planning involves researching your audience. Understanding who will be in front of you helps tailor your message and anticipate questions they might have, making you feel more confident and connected.

The Power of Practice

You’ve heard it before, but practice really does make perfect—or at least significantly less nervous. Running through your presentation multiple times lets you iron out any kinks and get comfortable with the flow of information. For an extra boost, simulate the actual event as closely as possible by practicing in similar attire or using the same technology you’ll have available during the real deal.

If solo rehearsals aren’t cutting it, try roping in a friend or family member to act as an audience. Not only can they offer valuable feedback, they can also help acclimate you to speaking in front of others—a critical step toward easing anxiety.

Breathing Techniques That Work Wonders

Last but definitely not least: don’t underestimate breathing techniques. They have the power to calm nerves fast when practiced regularly leading up to the big day. Headspace offers guided exercises that focus on controlled breathing methods designed specifically for stress management. These practices encourage mindfulness, which can center thoughts away from anxious feelings towards present tasks—like delivering an outstanding presentation. Incorporating these exercises daily can build resilience against last-minute jitters too.

Techniques During the Presentation

Say you’ve practiced your speech a dozen times but you’re still worried about the big day. What should you do then to beat presentation anxiety? Let’s take a look.

Engage with Your Audience

Talking to a room full of people can feel daunting, especially when you don’t know any of them. But remember, your audience is there because they’re interested in what you have to say. Make eye contact, smile, and ask rhetorical questions to keep them hooked. As you speak, don’t forget about the importance of body language since it communicates just as much as your words.

If you think engagement ends at asking questions, think again. Sharing personal stories or relevant anecdotes helps build a connection. It makes your presentation not just informative but also relatable and memorable.

Maintain Composure Under Pressure

If you’re palms are sweating and your heart is racing, know that it’s okay. Feeling your pulse quicken shows you’re invested in nailing that speech, yet it’s crucial not to let these sensations throw you off track. Practice deep breathing exercises before stepping onto the stage to calm those nerves.

Besides deep breathing, adopting power poses backstage can significantly boost your confidence levels. Although it may sound crazy, this is a tip from social psychologists that has helped many speakers take control of their anxiety. Just check out Amy Cuddy’s TED talk on body language to see for yourself.

Facing unexpected tech glitches or interruptions during your speech is par for the course. Stay calm and use humor if appropriate—it shows professionalism and adaptability.

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The Role of Technology in Managing Presentation Anxiety

When giving a presentation, it’s not uncommon for your slides or videos to suddenly turn on you, malfunctioning in some way. However, while technical issues are something to prepare for, they shouldn’t keep you from considering technology an ally against presentation anxiety. Let’s look at some ways that technology can help soothe your public speaking jitters.

Presentation Software Features

Gone are the days when speakers had to rely solely on their memory or paper notes. Modern presentation software not only allows you to create visually appealing slides but also comes with features designed specifically for speaker support. Tools like PowerPoint’s Presenter View or Keynote, give you a behind-the-scenes look at your notes and upcoming slides without showing them to the audience. This lets you stay on track discreetly.

Another gem is interactive polling through platforms such as Mentimeter or Poll Everywhere . Engaging your audience with real-time polls not only keeps them involved but also gives you brief moments to collect your thoughts and breathe.

Stress Management Apps

When it comes to taming those pre-presentation butterflies in your stomach, there’s an app for that too. Meditation apps like Headspace offer quick guided sessions that can be squeezed into any busy schedule. Taking even just five minutes before stepping onstage can significantly calm nerves and improve focus.

Breathing exercises have proven effective in managing stress levels quickly. The beauty of apps like Breathe2Relax , is that they provide structured breathing techniques aimed at reducing anxiety on-the-go. As a result, it’s perfect for those last-minute jitters backstage or right before a webinar starts.

Resources for Further Support

If you’re on a quest to conquer presentation anxiety, you’re not alone. It’s like preparing for a big game; sometimes, you need more than just pep talks. Thankfully, there are plenty of available aids out there to help support you on your journey.

Books That Speak Volumes

Finding the right book can be a lifesaver. “Confessions of a Public Speaker” by Scott Berkun gives an insider look at the highs and lows of public speaking with humor and wisdom. Another gem is “TED Talks: The Official TED Guide to Public Speaking” by Chris Anderson, which pulls back the curtain on what makes talks memorable.

Beyond books, consider immersing yourself in stories of others who’ve walked this path before. A great way to do this is through podcasts or audiobooks focusing on overcoming fears and embracing confidence.

Professional Services: When You Need A Team

Sometimes self-help isn’t enough; maybe what you really need is someone in your corner guiding each step. That’s where expert coaches come in. These mentors can craft plans tailored uniquely to your situation, ensuring you’re equipped for every challenge.

Here at The Speaker Lab you’ll find plenty of resources and help if you’re looking to master the art of public speaking while tackling anxieties head-on.

Together, all these resources have one thing in common: they empower speakers at any stage of their journey towards becoming confident communicators ready to tackle any audience.

FAQs on Overcoming Presentation Anxiety

How do i overcome anxiety when presenting.

Practice your talk, know your stuff, and take deep breaths. Confidence grows with preparation and experience.

Why am I anxious about public speaking?

Fear of judgment or messing up in front of others triggers this anxiety. It’s our brain on high alert.

What is anxiety presentation?

Presentation anxiety is that jittery feeling before speaking publicly. It stems from fear of failure or negative evaluation.

What can I take for presentation anxiety?

Talk to a doctor first but beta-blockers or natural remedies like chamomile tea might help ease the jitters safely.

Feeling nervous before a presentation is common. However overwhelming it might feel, know that mastering this fear is possible. Remember: practice makes perfect. By prepping ahead of time and getting familiar with your content, you can dial down the nerves.

As you’re in the spotlight, make sure to maintain a lively interaction with those watching. This builds confidence on the spot. Tech tools are there for help too. They can streamline your preparation and delivery process significantly.

Don’t be shy about asking for more info if you’re looking for something specific. We’re here to help and make sure you find exactly what you need. So what are you waiting for? It’s time to get out there and nail that presentation!

• Last Updated: April 11, 2024

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How to Manage Public Speaking Anxiety

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Speech Anxiety and SAD

How to prepare for a speech.

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

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

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

Public Speaking Anxiety Symptoms

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

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

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

Causes of Public Speaking Anxiety

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

How Is Public Speaking Anxiety Is Diagnosed

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

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

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

Public Speaking Anxiety Treatment

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

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

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

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

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

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

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

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

Pre-Performance Planning

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

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

Practice and Visualization

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

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

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

Setting Goals

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

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

A Word From Verywell

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

Crome E, Baillie A. Mild to severe social fears: Ranking types of feared social situations using item response theory . J Anxiety Disord . 2014;28(5):471-479. doi:10.1016/j.janxdis.2014.05.002

Pull CB. Current status of knowledge on public-speaking anxiety . Curr Opin Psychiatry. 2012;25(1):32-8. doi:10.1097/YCO.0b013e32834e06dc

Goldstein DS. Adrenal responses to stress . Cell Mol Neurobiol. 2010;30(8):1433-40. doi:10.1007/s10571-010-9606-9

Anderson PL, Zimand E, Hodges LF, Rothbaum BO. Cognitive behavioral therapy for public-speaking anxiety using virtual reality for exposure . Depress Anxiety. 2005;22(3):156-8. doi:10.1002/da.20090

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

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

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

Peak Science Communications

Overcoming Presentation Anxiety: Building Confidence and Conquering Your Fears

If you’ve experienced the pounding terror that comes before a crucial presentation, you’re not alone. Studies indicate 75% of adults are affected by a fear of public speaking.

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Presentation anxiety, which manifests as an unsettling mix of fear and dread, can greatly inhibit personal growth and career advancement. 

But it’s crucial to remember that this anxiety is not insurmountable.

This article is your guide to defeating presentation anxiety, replacing fear with confidence, and mastering the art of public speaking.

Recognizing and Managing Nervousness

Presentation anxiety manifests itself in various ways; these can be physical, such as a racing heart and sweaty palms, or cognitive, such as a blank mind or negative self-talk. Beneath these surface-level symptoms lie deeper underlying issues, often rooted in fear of failure or harsh judgment. Therefore, recognizing these elements is vital to mapping your journey toward overcoming presentation anxiety.

Understanding the root of your anxiety gives you the power to tackle it head-on. Is it the fear of public scrutiny, a past embarrassing experience, or the weight of high expectations? Once you identify the source, you can tailor your approach to manage it.

Now, on managing nervousness, it’s essential to note that eliminating anxiety isn’t the goal. Instead, the objective is to harness it constructively. Deep breathing exercises and progressive muscle relaxation can help regulate your physical response to stress. 

Finally, reframing anxious thoughts can lead to a more positive presentation experience. Instead of viewing the presentation as a dreaded event, see it as an opportunity to share valuable knowledge or insights with others.

Remember, feeling nervous is human. It’s an instinctive response to perceived challenges. The key is not to eliminate it but to manage, control, and channel it constructively.

Building Confidence through Preparation and Practice

Preparation is the bedrock of confidence . Begin by delving deep into your topic. Research gives you a solid understanding and arms you with additional information to handle unexpected questions. Once you’ve gathered your data, organize your ideas logically, ensuring your presentation has a clear and engaging flow.

With your content ready, turn to practice. Practice reinforces your familiarity with the material, allowing you to deliver it more naturally. Also, it enables you to identify potential pitfalls and address them proactively.

Today, technology enables you to use tools to record your presentation or you can practice in front of a mirror. Both strategies help you review and enhance your delivery style.

Remember that seeking feedback from trusted individuals can provide valuable insights into areas for improvement. Their perspective can help pinpoint parts of the presentation that may need more clarity, better engagement, or a different pace.

Using Relaxation Techniques Before Presenting

Relaxation techniques are excellent tools for mitigating pre-presentation stress. Let’s explore some of these techniques in detail.

First, progressive muscle relaxation involves sequentially tensing and relaxing different muscle groups. This procedure can assist you in achieving a profound level of relaxation and increasing your awareness of physical sensations. You can release tension before a presentation by starting at your toes and moving up to your head.

Another effective strategy is visualization. Imagine giving a presentation that is successful from beginning to end. Picture yourself confident, articulate, and engaging on stage, answering questions with ease and receiving applause at the end. This mental rehearsal primes your mind and body for a successful real-life performance.

Furthermore, mindfulness exercises help you stay present, focused, and calm, rather than getting caught up in future “what if” scenarios that fuel anxiety, mindfulness anchors you in the present moment. Simple practices like mindful breathing or a quick body scan can be done minutes before your presentation to calm your nerves.

Incorporating these techniques into a pre-presentation routine can provide stability and comfort, helping you transition into your presentation with reduced anxiety.

Overcoming Fear of Public Speaking

Public speaking fear, or glossophobia, affects many people but can be conquered with the right strategies and persistence.

One effective strategy is exposure therapy, where you gradually face your fear of public speaking. Start by giving a speech to a mirror, then a small, supportive group, and gradually increase the size of your audience as your confidence grows. The process helps to desensitize your fear response over time.

Moreover, positive visualization can be highly beneficial. This practice involves imagining yourself speaking confidently and receiving a positive response from your audience. Doing so can help reduce your fear and replace it with anticipation for a successful presentation.

Don’t forget that fear is often linked to perceived rather than actual threats. Reframing your perception of public speaking from a threat to an opportunity to share knowledge, influence others, and grow professionally can greatly reduce fear.

It’s also important to celebrate small victories along the way. Each step you take towards overcoming your fear of public speaking is progress worth acknowledging and celebrating.

Handling Unexpected Challenges and Technical Issues

In the realm of presentations, uncertainty is a given. Yet, being able to navigate unexpected challenges smoothly can set you apart as a confident and competent presenter.

Know that disruptions can come in many forms, including interruptions from the audience, environmental distractions, or technical difficulties. The key to handling these situations is maintaining composure and demonstrating adaptability.

If you’re interrupted, calmly acknowledge the interruption, address it if necessary, and then seamlessly return to your presentation. In the case of environmental distractions like noise, take a brief pause, allow the distraction to pass, and then continue.

Another common challenge, particularly in the era of virtual presentations, is technical issues. So, familiarize yourself with the technology you’ll be using and always have a backup plan, such as having your presentation saved on multiple devices or a printout for worst-case scenarios.

Lastly, remember that perfection is not the goal. Instead, aim for poise, adaptability, and resilience. Even the most experienced presenters face challenges; it’s how they handle them that makes them successful.

Overcoming presentation anxiety is a journey. It begins with recognizing and managing your nervousness, then building confidence through preparation and practice. Relaxation techniques can help reduce anxiety, while facing your fear of public speaking helps with personal growth. Lastly, developing the ability to handle unexpected challenges and technical issues gracefully will aid in honing your overall presentation skills.

Remember, with consistent effort, patience, and these practical strategies, you have what it takes to conquer presentation anxiety. You are capable of delivering compelling and confident presentations. The stage is yours to take, and the audience awaits your voice. So go ahead, embrace the opportunity, and shine.

About the Author

Nikole Pearson is a highly skilled environmental consultant with a diverse life sciences education. In the past 23 years, she has successfully managed and executed numerous environmental and regulatory projects across the western US. Nikole is a leading expert on utilizing AI for writing, editing, meeting management, presentation development, SEO, and social media management.

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How I Overcame My Fear of Public Speaking

5 Tips for Overcoming Presentation Anxiety

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

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

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

Understanding Presentation Jitters

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

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

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

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

Tip 1: Prepare a well-structured presentation

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

Tip 2: Polish and rehearse your script

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

Tip 3: Challenge Negative Self-Talk

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

Tip 4: Create a Troubleshooting Plan

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

Tip 5: Practice Mindfulness

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

When to Get Professional Help

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

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

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

Camila Franco

• Uni Minds: Navigating Mental Health Challenges
• What’s it really like to study psychology at UQ?

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How to Manage Your Anxiety When Presenting

Do you get nervous speaking in public? Learn how to mitigate your fear.

January 29, 2016

Tricia Seibold

For media inquiries, visit the Newsroom .

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March 02, 2015 Matt Abrahams: Tips and Techniques for More Confident and Compelling Presentations A Stanford lecturer explains key ways you can better plan, practice, and present your next talk.

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Overcome Public Speaking Anxiety

Fact checked.

Micah Abraham, BSc

Last updated October 10, 2020

Fear of public speaking is incredibly common, and not just in those with anxiety. While anxiety tends to fuel public speaking fears, nearly anyone can suffer from this type of phobia. Public speaking anxiety is one of the most common fears shared among the general population, and unfortunately these days few people have the tools necessary to overcome this fear.

What Causes Fear of Public Speaking?

Fear of public speaking - also known as Glossophobia - has its roots in social phobia. It comes from the fear of being judged, which stems from all the attention that people place on you when you're speaking. Ideally, you need to be able to deliver a loud, effective speech. Yet doubts over our own ability combined with the knowledge that others are forced to pay attention to the words we share can create a feeling of fear that is tough to shake.

Public speaking fears are also frequently reinforced. No one gives a perfect speech. If you go up there and do a great job but make a few mistakes, your mind tends to focus on the mistakes, and your fear is then confirmed.

In addition, there is reason to believe that the modern day lifestyle makes glossophobia more common than it had been in the past. Consider the following:

• More and more people spend their free time in less public situations, like online, which not only reduces public social interactions but also allows for complete anonymity. Those that spend a lot of time online become less used to the idea of talking in public and being judged.
• Increasingly, people have work-related communication that requires fewer public speaking engagements. Now you can send emails, talk on the phone, or use online workrooms. No longer do you need to worry as much about others looking at you and judging you, which is a problem for future public speakers because it means less experience speaking in public.

It doesn't matter if you're younger or more experienced - the modern day lifestyle has less interaction with other people, which can only increase the ease to which people develop public speaking anxiety.

How to Reduce Public Speaking Anxiety

A little bit of anxiety as you prepare for a big speech or presentation is common. Even the best speakers in the world get a small amount of anxiety before they get on stage or speak in front of a large group. You should never expect yourself to be completely anxiety free. What you need is for that anxiety to fuel you into giving a great speech, not hold you back from speaking.

When your fear of public speaking overwhelms you, you need help. The problem is that we have a tendency to focus on the mistakes, so it's not always easy to overcome that anxiety right away. One mistake (and yes, everyone makes mistakes), and you may accidentally convince yourself that your fears were justified.

In order to cure your public speaking anxiety, you need to make smart decisions before, during, and after you speak. Some people get public speaking anxiety just by talking in front of their friends when their friends are in large groups.

In this case, we're talking about learning to speak in front of a group. It may be planned (such as a presentation at work) or unplanned (such as talking at a meeting when you have a good idea), but you still need to make the right choices and deal with your anxiety directly.

Below are strategies that will help you overcome your public speaking anxiety.

Before Your Speech or Talk

Practice thoroughly.

Obviously practice is step one, and the step that you need to complete beyond adequately. You practice for several reasons. You practice to remember your speech or your lines. You practice because it turns the act of speaking into more of an instinct. You practice because you become more familiar with what giving your speech and speaking up is like, so that if you do lose your way and your speech is derailed you have an easier time making your way back.

But you need to over-prepare. Don't just stop because you think you know it. Stop when you're annoyed that you have to keep doing it. Then do it three more times. The point isn't just to know your speech. The point is to know it so well that you don't even want to give it anymore. That's when you're ready to go.

Visualization and Relaxation

Your next step is to try to get used to the fears you're going to have. Do this only after you've practiced thoroughly. Then, imagine a huge crowd of people judging you. Imagine upset faces and anger. Imagine the things that will cause you anxiety.

Once you've done that, you should start to experience a bit of anxiety. Your heart rate should increase a little and your fear should start to take over. Once that happen, take some deep breaths. Try to relax. Imagine those frowning faces mean something better. Imagine that they really love your speech, and they're glaring at you because they can't handle it. Try to calm yourself down until you feel better, then keep going.

Once it no longer brings you anxiety, give the speech and imagine you're giving it in front of a hostile audience. See if you can calm yourself down while giving the talk without any distractions. That'll help you get used to it.

Get Used to Embarrassment

You can also try a strategy that some people use to get over their social phobia. You can try to get used to the idea of embarrassment. If you no longer fear embarrassment, your ability to overcome some of your public speaking fears will be cured with it.

How to do this is up to you. One of the easiest ways is to dress up in some ridiculous outfit and simply sit outside somewhere public. People will look at you, and people will think you look funny, and you'll feel embarrassed. But if you stay out there for a long time, eventually that embarrassment won't bother you anymore.

You can also do something a bit more active. You can try yelling in a bar ("who here loves baseball?!") or try to say "hi" to everyone you walk past. It's not that important what you do, but it is important that you do a lot of it. You do it until you it bores you, and you stop worrying about whether people are judging you.

This isn't a cure for public speaking anxiety on its own, but every little but helps.

What to Do on the Day of the Speech

On the day the speech arrives, you need to make sure you do all of the little things that help your body and mind control anxiety. You need to make sure that you're fully rested, with a good night's sleep. You need to make sure you're properly hydrated and that you've had full and healthy meals. You need to go jogging, or do something to relieve some of your muscle tension.

You should also prepare everything you need in advance, so that you don't have any worries about whether or not you have everything ready. You can try practicing the presentation one more time and do the visualization techniques again - or you can integrate many relaxation strategies to make sure you're calm for the day, such as:

• Progressive Muscle Relaxation

The less anxiety you experience that day, the easier a time you'll have on the speech. The buildup can be one of the worst parts, and avoiding the buildup will decrease the way that anxiety affects you.

Finally, remind yourself that it doesn't matter what people think. Don't go in there worrying about everyone else. Go in there reminding yourself that you've done what you can, and that no matter how well it goes you'll continue to get better.

There are strategies you can integrate when you start speaking to reduce anxiety as well. These include:

• Starting Strong Don't try to ease into it. Start as loud as you can't. Don't even worry if you're a bit too loud. Many people think they'll start slow and ease into it, but the best thing you can do is start strong.
• Look at No One Don't worry about looking at people. Look around the room as though you're talking to everyone. You may find yourself getting more nervous if you can't help but look at one or two people and they're not giving you the "face" you want. Look around the room to ease some of the tension you have about someone specific judging you.
• Don't Worry About Stumbles It's easier said than done, but you should never expect it to go perfect. Perfection takes years of practice, and none of the most world renowned speakers were as skilled right away. You can look back at old YouTube videos of well-known speakers and see the way that they stumble. If you lose your place or something happens, just figure out where you were and keep going.

Once you're into the speech there isn't as much you can do. But there are ways to improve the likelihood of a positive outcome. As soon as it's over, pretend you did a great job. Worry about any mistakes you may have made later.

After the Speech is Over

One thing that many people don't realize is that what you do after a speech can also affect how well you are able to handle the next time you speak. If you sit in the corner and think about all of the things that went wrong, then you'll worry about the next speech more. If you allow yourself to feel too "relieved" as well, you'll reinforce the idea that what you did was scary, and increase the likelihood of fear next time. Consider the following:

• Write Down 10 Positives The mind has a tendency to focus only on the negative, but the truth is that ample positive things occurred during the speech. Make sure that you acknowledge them for yourself. Even if you had a terrible presentation and stumbled over every word and cried on stage, there are things that you can write out that were positive. For example, remembering some important lines, some degree of eye contact, speed of talking - don't worry about the negatives and write out the positive things so that you're not letting your mind increase your anxiety.
• Don't Party There's a tendency after big speeches to party hard. After a college graduation, for example, many people go out and celebrate. Some celebration is okay, but keep it moderated. You don't want to see the speech as something tremendous you overcame, and partying too hard can actually cause more anxiety. If you must go out, keep it as low key as you can, and don't try to numb your high emotions.
• Give the Speech Again Finally, if you did have a truly bad presentation, or you simply can't stop focusing on the negatives, give the speech one more time in the comfort of your own home, either to your family or to your dog or to nobody at all. One of the problems is that your last memory of giving the presentation is up on stage when you were anxious. Replace it, by having your last memory be of you sitting in your pajamas talking to a wall with a poster of a cat hanging from a tree branch.

How You Can Overcome Public Speaking and Anxiety

The reality is that you can recover from your fear of public speaking. Using the above tips can be a big help. If you're also someone that suffers from anxiety regularly, you'll also benefit greatly from controlling your overall anxiety. Anxiety tends to be cumulative, and those with anxiety are far more likely to develop public speaking fears.

Questions? Comments?

Do you have a specific question that this article didn’t answered? Send us a message and we’ll answer it for you!

Where can I go to learn more about Jacobson’s relaxation technique and other similar methods? – Anonymous patient

You can ask your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental health professionals are knowledgeable about these techniques, though. Therapists often add their own “twist” to the technqiues. Training varies by the type of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the process. – Timothy J. Legg, PhD, CRNP

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How to Calm Your Nerves Before a Big Presentation

Your audience doesn’t have to know you’re shaking on the inside.

It’s not easy getting ready for a big presentation. The stakes can feel high, and in our desire for things to go well, the anticipation builds. Fear, anxiety, or even paralysis can kick in. What can you do to calm your nerves when this happens?

• AS Amy Jen Su is a co-founder and managing partner of Paravis Partners , a premier executive coaching and leadership development firm. For the past two decades, she has coached CEOs, executives, and rising stars in organizations. She is the author of the HBR Press book The Leader You Want to Be: Five Essential Principles for Bringing Out Your Best Self—Every Day,   and co-author of Own the Room: Discover Your Signature Voice to Master Your Leadership Presence  with Muriel Maignan Wilkins.

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