The sweaty palms, the racing heart, the shortness of breath, and the trembling voice. Sound familiar? Many of us experience these sensations at the thought of speaking in front of an audience. My fear started in second grade. Whether you're delivering a presentation at work, giving a toast at a wedding, or speaking at a conference, stage fright can be a daunting obstacle to overcome.

But fear not!

As a public speaking coach, me and my team are here to share proven tips and strategies for managing nerves and delivering confident speeches. 

Understanding Stage Fright

First, let's address the elephant in the room – stage fright is entirely normal. In fact, studies show that fear of public speaking ranks higher than fear of death for many people. 75% of us fear public speaking. So, if you're feeling anxious about speaking in front of others, you're not alone.

When we experience stage fright or nervousness before speaking, our body undergoes a series of physical reactions orchestrated by the autonomic nervous system. This system triggers the "fight or flight" response, releasing stress hormones like adrenaline and cortisol into the bloodstream. These hormones increase heart rate, elevate blood pressure, and stimulate the body's energy reserves, preparing us to face perceived threats. This results in the body feeling symptoms such as sweaty palms, dry mouth, trembling limbs, and a sensation of butterflies in the stomach. While these physiological responses are natural reactions to stress, understanding them and having tools to help control them can help us manage our nerves more effectively and perform better under pressure.

Preparation is Key

One of the most effective ways to combat that nervous feeling is through thorough preparation. The more prepared you are, the more confident you'll feel when you take the stage. Here are some preparation tips:

Know Your Material: Familiarize yourself with your speech or presentation inside and out. Practice until you can deliver it confidently without relying heavily on notes. Make sure you are prepared for potential questions or challenges to your presentation.

Rehearse Regularly: Practice your speech multiple times, preferably in front of a mirror or with a trusted friend or colleague. Rehearsing will help build muscle memory and boost your confidence. You can also use AI apps such as Yoodli for suggestions to improve.

Visualize Success: Take a few moments each day to visualize yourself delivering a successful speech. Imagine yourself speaking confidently, engaging the audience, and receiving positive feedback. Remember, our thoughts shape our reality so use your thoughts to help you achieve success.

These are great tips for a prepared type of presentation, but what about those situations that are impromptu? Where in the middle of a meeting you are asked for your thoughts? Or does a last minute cancellation mean you need to step in? How can you calm your nerves in these situations? 

Impromptu Speaking

Pause and Gather Your Thoughts: Take a moment to collect your thoughts before speaking. It's okay to say, let me think about that for a minute. People appreciate a well thought out response rather than just spouting nonsense. 

Focus on Key Points: Instead of trying to cover every detail, focus on one or two key points you want to convey. Keep your message concise and to the point.

Structure Your Response: Even in impromptu situations, aim for a clear structure in your response. Start with an introduction, present your main points, and conclude with a brief summary or takeaway. 

Use Simple Language: Keep your language clear and simple, avoiding jargon or complex terminology. This will make it easier for both you and your audience to understand.

Engage the Individual/Group: Ask questions, solicit their opinions, or invite them to participate in the discussion. This can help alleviate some pressure and create a more interactive dialogue.

Practice Improvisation: Like any skill, improvisation improves with practice. Take advantage of opportunities to practice impromptu speaking, whether it's participating in group discussions, giving spontaneous presentations, or simply speaking with friends.

 Stay Calm and Confident: Remember to breathe deeply and stay calm, even if you feel nervous. Confidence is key in impromptu speaking, so project a positive demeanor and trust in your ability to communicate effectively.

Mindset Matters: Tips and Techniques

Cultivating the right mindset is crucial for overcoming stage fright. Here are some mindset tips to help you feel more confident on stage:

Focus on the Message, Not Yourself: Shift your focus away from your nerves and onto your message. Remember that you're sharing valuable information or stories that can benefit your audience.

Embrace Imperfection: Accept that it's okay to make mistakes or have moments of nervousness. Nobody expects you to be perfect, and a few minor slip-ups won't detract from your overall message.

Practice Relaxation Techniques: Incorporate relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization exercises to calm your nerves before taking the stage. Try box breathing. Inhale for a count of four, hold for a count of four, exhale for a count of four and hold for a count of four. This systematic breathing will help to calm you.

Positive Affirmations: Before your presentation, repeat positive affirmations to yourself such as "I am confident," "I am well-prepared," and "I am capable of delivering a great speech." This can help boost your confidence and dispel negative thoughts.

Power Posing: Strike a power pose – standing tall with your chest out and hands on your hips – for a few minutes before your presentation. Research shows that power posing can increase feelings of confidence and reduce stress hormones.

Reframe Negative Thoughts: When negative thoughts or self-doubt creep in, challenge them with rational counterarguments. Remind yourself of past successes and times when you've overcome challenges. Reframe negative thoughts into positive affirmations.

Stage fright is a common challenge, but with the right preparation, mindset, and on-stage strategies, you can overcome your fears and deliver confident speeches that leave a lasting impression on your audience. So, the next time you find yourself facing stage fright, remember these tips and step onto the stage with confidence because what you have to say is important and everyone wants to hear it! 

We help our clients overcome fears by providing a variety of tools to use in every speaking situation. Whether you're nervous speaking up in meetings, talking to your team or you've been invited to give a toast at an upcoming event, our tools will help you calm those nerves and turn the negative energy into positive energy. Remember your audience DOES NOT want you to fail! They are on your team and want you to succeed and so do we! Click below and let us help you calm those nerves!