Tips to Manage Jitters Before a Presentation

19 years ago, I used to get incredibly nervous before speaking on stage. Racing heart. Tunnel vision. Dry mouth. Today, half of my job is being on stage. Here’s my 7-step pre-stage checklist for how I conquered stage fright: (Before you step on the stage) Step 1: Set One Clear Intention Nerves often come from scattered thoughts.  So anchor your mind with a single, positive goal: • For a pitch: “Get the buyer to sign and stay firm on numbers.” • For a presentation: “Connect with the audience and deliver value.” Avoid negatives like “don’t mess up.” Your brain clings to “mess up.” — Step 2: Pick a Focal Point Choose a random spot in the back of the room (or bring a grounding object, like a pen). Right before you begin, mentally send all your nervous energy there. It gives your brain somewhere to “put” the anxiety - and frees you up to focus. — Step 3: Breathe Mindfully Most people shallow-breathe when they’re nervous. This just worsens anxiety. Do this instead: • Close your eyes • Breathe in through your nose, out through your mouth • Push your belly out with each inhale (deep belly breathing) — Step 4: Release Muscle Tension Anxiety makes us clench everything - jaw, shoulders, stomach. This kills blood flow and increases anxiety. Instead, start at your head or toes and relax each muscle group with one breath: • Relax your face and eyes • Relax your jaw and neck • Loosen shoulders and chest • Relax arms and hands • Relax your stomach and abs • Continue down to your toes You’ll feel calmer and more grounded instantly. — Step 5: Find Your Center Before going on stage, shift your focus to a spot 2 inches below your belly button. This is your physical center - used by athletes and performers to stay grounded. As you breathe, imagine calm radiating from that point. During your talk, return to it anytime nerves creep in. It’s your internal anchor. — (While you’re on stage) Step 6: Repeat Your Process Cue This is your personal “how” mantra. • Interviewer: “Smile and ask great questions.” • Speaker: “Keep it warm and engaging.” • Performer: “Smooth and steady.” Keep repeating it silently throughout to stay focused and intentional. — Step 7: Direct Your Energy Feel the nerves rising? Don’t fight them - redirect them. Use your focal point from Step 2. Mentally “throw” your anxious energy toward it. It’s like dropping a heavy backpack: instant relief. __ Save this post and come back to it before your next big moment. Whether it's a presentation, interview, or performance, these steps will help you show up as your most confident, centered self.

3 essential techniques for confident conference appearances: 5 minutes out from the conference stage, we’re a wreck. Anxiety is high. Self doubt creeps in. The dreaded “what if I…” thoughts repeat. With 8-years of public speaking experience under my belt, I know this feeling too well. But, one can only take so much. Throughout the years, I’ve tested a variety of techniques to calm my nerves. These 3 are cornerstones of my routine: 1. Practice I’m not gonna sugar coat it. You can’t avoid practice. Confidence is built one rep at a time. We can put on personas, but you can’t lie to yourself. You need proof that you are who you say you are. Now, this may be your first time on a conference stage. So, you don’t have the proof that you can handle it. But, you can damn well provide evidence that you can. - Outline your talk - Say it out loud (again and again) - Recruit friends for a demo audience 2. Nervous or excited? Give enough talks and you know the feeling before… But you also know the feeling after. That energetic buzz that follows. The feeling of accomplishment. Once the nerves wash away, you’re left with energy. That energy is what we call excitement. The thing is, it was there all along. It’s at least half of what you’re feeling. 3. Shift your focus You’ve done your practice, You’re convinced you’re excited, But… Your thoughts are still working against you. “Maybe I should reread my script” “I should practice some more” “Why did I do this” At this point, no amount of practice will save us. Instead, let’s get our mind off things. Depending on my setting, how I do this: - Talk with a friend - Grounding techniques - Write out my pre speech mantra (again and again) ------- Anything you’d add?

𝐍𝐞𝐫𝐯𝐨𝐮𝐬? 𝐍𝐨𝐛𝐨𝐝𝐲 𝐊𝐧𝐨𝐰𝐬 𝐇𝐨𝐰 𝐘𝐨𝐮 𝐅𝐞𝐞𝐥 You’re waiting to speak. Your heart races. Your stomach flips. Your mind goes blank. Sound familiar? Whether you’re a seasoned speaker or stepping onto the stage for the first time, nervousness is natural. The founder of NSA Cavett Robert, said “The key is not to eliminate the butterflies, but to teach them to fly in formation.” Here’s how I coach my clients to turn anxiety into impact: 𝐌𝐞𝐧𝐭𝐚𝐥𝐥𝐲:  Preparation is your best tactic. As a rule, invest six hours of preparation for every one hour of speaking. Memorize your opening and closing. Know them cold. These are your most high-stakes moments, when you’re most nervous and need to be most fluent. 𝐋𝐨𝐠𝐢𝐬𝐭𝐢𝐜𝐚𝐥𝐥𝐲: Arrive early. Get comfortable with the room or stage. Walk where you’ll stand. Test the tech. Make friends with the stage before your audience arrives. 𝐏𝐡𝐲𝐬𝐢𝐜𝐚𝐥𝐥𝐲:  Shake out the tension. Backstage or in the bathroom, try this: shake your hands, loosen your jaw, bounce on your toes. Also, greet your audience! Shake hands, make eye contact, connect before you speak. You’re rarely nervous about people you’ve already met. 𝐁𝐨𝐧𝐮𝐬 𝐓𝐢𝐩: Don’t get stuck sitting down right before speaking. If you are going to talk about an hour into the agenda, sit in the back of the room so that for some portion of that hour, you can stand up. It isn't easy to immediately jump into your presentation and be dynamic when you have been sitting down and relaxed. Sitting in the back of the room allows you easy access to the bathroom before a speech. One of the greatest orators of the twentieth century, Winston Churchill, said, "𝑁𝑒𝑣𝑒𝑟 𝑝𝑎𝑠𝑠 𝑢𝑝 𝑡ℎ𝑒 𝑐ℎ𝑎𝑛𝑐𝑒 𝑡𝑜 𝑔𝑜 𝑡𝑜 𝑡ℎ𝑒 𝑏𝑎𝑡ℎ𝑟𝑜𝑜𝑚." This is very true with delivering presentations. 𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫: Nervousness is a sign that you care. With the right preparation and techniques, your audience will only see confidence. Good luck with your next presentation. #presentationskillsexpert #keynotespeaker #publicspeaking #frippvt

I've mentioned this to many in our community, but it often catches people off guard when they learn that I grapple with stage fright and on-camera anxiety. I'm well aware that I'm not the only one; after all, the fear of public speaking is a common challenge for so many of us. To offer a bit of assistance to those of you in the same boat, I've compiled a quick rundown of some of the tactics I use to tackle those pre-show jitters. -- 1. Plan and Rehearse: - Rehearse, but Don't Over-script: Nothing beats practice and rehearsal. I aim for a natural delivery, which typically means not sticking rigidly to a script. This helps me be more relaxed and authentic. - Interactive Elements: Incorporating visuals like pictures or videos, and interactive segments keeps the presentation dynamic and gives me necessary breaks. - Anchor Phrases & Transitions: I build in specific phrases that I'll use to "right the ship" and get me back on track into the next point/topic. This built in safety net helps give me peace of mind going into the presentations. 2. Avoid Caffeine and Stimulants: - Steer Clear of Caffeine: Caffeine and energy drinks can amplify anxiety, so I avoid them before presentations or broadcasts to keep my nerves in check. - Hydration and Snacks: I make sure to bring my own water and a light snack to boost my energy levels. Green rooms are usually full of these things, but I never assume that they will always be stocked. Hunger and thirst are not things you want to be worried about when the the spotlight turns on. 3. Centering Techniques: - Prayer: I use prayer to center my thoughts and calm my mind before going on stage. (For those who don’t pray, a short meditation session can also provide a moment of calm and focus.) - Breathing Exercises: Simple, focused breathing exercises are a great way to reduce anxiety and prepare mentally.

Is public speaking your worst nightmare? For many, the fear of public speaking ranks above the fear of death. Sounds dramatic, right? A couple of weeks ago, an employee asked for my advice on being less anxious and more confident on stage. There is no perfect formula that works for everyone, but I shared what helps me get more present and confident on stage. 1. Remember that the audience is rooting for you. People don’t go to talks hoping to be bored, they go hoping to learn something or to be entertained. If you see people who look like they are not paying attention, often that has more to do with them than with you. 2. Find happy faces and focus on them. There are usually some people in the crowd who are vibing with the talk. When you find them, focus on and deliver the talk to them. As an audience member, it’s hard to know who the speaker is talking to, and it can look weird if the speaker’s gaze is constantly darting around the room. 3. Stand confidently. The audience can sense your energy during the talk. If you are constantly pacing or shuffling, you can look uneasy, which can make you uneasy. Find a position that you feel confident in and own it. How you show up is who they will read your energy. 4. Make clarity your number one goal. It’s easy to set the expectations for yourself out of whack if you compare yourself to an entertainer. An audience can learn a lot from someone who might be nervous but who focuses on making their message as clear as possible. But if you go too far in the direction of entertaining and you don’t have a clear message, nerves can kill the whole talk. The more you build confidence in the clarity of your message, you will be more confident and able to add more jokes and personality. 5. Anxiety is a signal you care. It is normal to feel some nerves before a talk. It signals that you care about the audience and how the message will be received. When you harness that anxiety, it can ultimately drive you to do better and be more prepared, so try it use it that way instead of letting it shut you down. 6. Pick topics you care about. When picking the topic for your talk, find something you genuinely care about. It is very hard to give a great talk about something you don’t genuinely care about. When structuring a talk, focus on putting yourself in a position to speak genuinely about the topic. Bonus: If you are feeling confident and want to take your talk to the next level, you should think about the emotional arcs throughout your presentation. It’s more interesting to watch someone talk through the highs and the lows, than it is to hear only about the highs. Bring us on the journey of your story, or how you found your insights. This is just a start of how to up your presentation game. To my pros out there, what other advice have I missed? What would you say to someone who is starting to hit the talk circuit?

I'm a public keynote speaker...AND I have intense social anxiety. That makes for an exhausting combination! This means that every time I get off the stage, I start second-guessing myself. A lot. Did I say something wrong? Did I offend someone? Did I make a fool of myself? Will they ever invite me to speak again? The anxiety can become crushing...if I let it. So, how do I deal with it? Here are a few tricks I've learned through the years: 1️⃣ I have a 3x1 rule. The rule is that if I dissect my presentation, I have to list three positive things I did for every one thing I'm going to correct. This keeps me humble and improving but prevents my negative thinking from snowballing. 2️⃣ I DON'T ask people for reassurance. All that does is feed the anxiety and make it worse the next time. Instead, I accept that my fears may—or may not—be true. This will help me become stronger in dealing with the uncertainty next time. 3️⃣ I "ride the wave." What this means is that I allow the anxiety to pass through me and don't sweat it in the moment. It always comes and goes in waves. Therefore, if I just accept the pain for a little bit of time, I know it will go away after a while. 4️⃣ I remember that it's always practice. I can't expect perfection. What I can expect is that I learn from each experience and grow after each presentation. As my favorite Bob Ross quote says: "Every time you devote time to practice, you haven't lost. You're always a winner." And, as my friend Kwame Christian, Esq., M.A. would add: "It's all practice." Credit to The OCD & Anxiety Treatment Center for how they've helped me and my family learn several of these skills. Feel free to share other anxiety-busting skills you've learned, too! #mentalhealth #bestadvice #success #davecrenshaw

Public speaking make you nervous? Let’s talk about the speaker’s “waggle.” 🏌️♂️✨ Clients often ask for help with their fear of speaking in front of an audience. Besides, “Prepare,” one of my favorite tips comes from golf - the waggle. It’s “a preliminary swinging of a golf club head back and forth over the ball before the swing,” according to the Oxford dictionary. Golfers “waggle” before they start their actual swing to distract them from fear and loosen up, so when they take the club back, the nerves are calmer. In speaking, I recommend a “waggle” to bridge that moment between getting up to speak and uttering your first syllable. A speaking waggle takes 1-3 seconds. And nobody needs to know you’re doing it. It can be as simple as taking a conscious breath, making eye contact with an audience “friendly,” or tapping one foot quietly on the ground, as if to step on the gas and go - or all 3. Using a waggle over time feels comforting and reassuring, so you begin speaking with more confidence. It’s one of many things you can put in your speaking nerves toolbox. How do you calm yourself right before giving a speech or presentation?

I don’t believe in luck, I believe in preparation.  There are 3 things that I do to prep before every speech I give.👇🏻 1️⃣ I warm up my voice. Nobody wants to hear someone’s voice after they’ve traveled all day and not engaged in a substantial conversation with anyone. To warm up my voice before a speech, I always loudly sing the ABCs and count from one to 100 in two different languages. 2️⃣ I do breathing exercises. Another ritual I do, and teach my clients to do, is box breathing. This rhythmic exercise involves inhaling for a count of four, holding your breath for a count of four, and then exhaling for a count of four. I do this at least three or four times before I go on stage. Breathing exercises are a great way to center yourself and calm your nerves before a big speech. 3️⃣ I bounce up and down. This may look a bit silly, but I like to bounce up and down, touch my toes, and swing my arms around before giving a speech. It’s a surefire way to get the stiffness out of my body. The last thing you want when you go on stage is to look like somebody just pushed you to go out there because you’re so stiff! If I get to an event early, I also like to listen to other keynote speakers, chat with audience members about what they’ve learned so far, and ask people what they’re hoping to gain. I typically incorporate their answer to the latter in my speech to create a sense of connection. Giving a speech is much less scary if you adequately prepare beforehand. I hope these preparation rituals will be as beneficial for you as they have been for me! #OwnYourStage

Anxious about your next speech? Transforming anxiety into an asset in public speaking can be a journey of self-discovery and empowerment. Here are some of my personal strategies to turn those nerves into a driving force for a stellar presentation: 1. Breathe to Achieve: Start with deep breathing. The 6-second method – breathe in for 6 seconds, out for 6 seconds, repeated 5-10 times – can be a game-changer. It helps to center yourself and calm your nerves. 2. Scouting the Scene: Familiarize yourself with the speaking venue beforehand. Knowing the space can alleviate a lot of the ‘unknowns’ that contribute to anxiety. 3. Practice Makes Perfect: Regularly rehearsing your speech boosts confidence. The more familiar you are with your material, the less room there is for anxiety. 4. Tech-Check: Ensure all your equipment is functioning before the presentation. This preparation avoids last-minute stress and technical glitches. These work, but they are only tools for managing speaking anxiety, not substitutes for professional medical advice for ongoing anxiety issues. What are your strategies for handling presentation nerves? Share in the comments! #anxiety #publicspeaking #confidencebuilding #stressreduction #effectivecommunication #presentationtips

Public speaking isn’t just about what you say—it’s about how grounded you feel while saying it. Even the most seasoned speakers feel nerves before stepping on stage or into a high-stakes meeting. But here’s the difference: they’ve learned to regulate their body before they try to command a room. Breathing is one of the most underrated tools for calming nerves, steadying your voice, and regaining control of your presence. Here are 5 breathing techniques that have helped professionals stay composed under pressure: 1.    Box Breathing – Inhale 4s, hold 4s, exhale 4s, hold 4s. Repeat. 2.    Extended Exhale – Breathe in for 4, out for 6 to slow the heart rate. 3.    Nasal Breathing – Keeps breathing quiet and controlled (great before walking on stage). 4.    4-7-8 Method – Inhale 4s, hold 7s, exhale 8s. Reduces stress fast. 5.    Resonance Breathing – Aim for 6 breaths per minute. Deep, slow, and rhythmic. You don’t need to eliminate nerves to perform well—you just need to work with them. Which of these have you tried—or do you have your own go-to ritual before speaking? ------- ♻️ Found this helpful? Repost or share it with someone who needs it. 👉 Follow Cade Bergman for more honest insights and practical motivation.