How to Calm Nerves Before a Presentation: 5 Techniques

Glossophobia, or speaking anxiety, is a common phobia that can hinder public speaking skills when communicating with small groups of people in a social situation. This phobia is similar to but still differs from stage fright or presentation anxiety, which can occur when you speak in front of a group that is significantly larger—for example, audience members. Common symptoms of glossophobia and stage fright include dry mouth, sweaty palms, and an increased heart rate.

These fears or sensations of nervous energy rarely stem from a lack of ability or intelligence. Humans create these internalized fears by constantly avoiding attention and vulnerability and building mental barriers from outside judgment or ridicule.

Speaking anxiety might manifest as shaking, sweating, dry mouth, and an increased heart rate—all of which could negatively impact your ability to speak before others. Here are a few techniques you can use to calm your nerves before a presentation or public speaking engagement:

1. 1. Drink water during long presentations. Stand-up comedians and other performers might use a bottle of water as a grounding tool for their act or presentation. You can use the bottle as a prop to remember to pause. Drinking water will also help to regulate your breathing during a presentation. Furthermore, water will reduce your dry mouth symptoms and keep you cool and hydrated as you sweat due to the heat of the stage lights.
2. 2. Plan ways to connect with your audience. Use the "leadership gaze," wherein you maintain sustained eye contact with a singular audience member for the duration of a thought. Shift your gaze to sectors of the audience and remember the upper floors of an auditorium to connect with distant viewers. It might be challenging to see individuals if you’re facing a darkened audience and bright stage lighting, but you can still mimic the focus to accomplish the desired effect. You can also imagine friendly faces to improve your confidence and increase your sense of vulnerability and connection to a large audience.
3. 3. Practice a big presentation in front of a mirror. Witnessing yourself perform in a mirror or on video will allow you the opportunity to fine-tune weaknesses in your presentation. When practicing your speech, remind yourself you are your harshest critic and boost your self-confidence with words of affirmation, constructive self-talk, and positive thoughts before you walk onto the stage or face your audience. You can also ask a friend or family member you trust to watch your presentation and provide constructive feedback.
   
4. 4. Stretch to improve your body language. One of the most effective ways of creating a façade of confidence is taking up space in a room or on a stage. Spread your arms out to both sides of your body and reach toward the sky before you walk on stage or engage in another form of public speaking. This exercise will naturally enhance your posture and improve your confidence and visual appearance. You can also use hand gestures to accentuate bullet points of your speech and utilize volume control to reel in your audience's attention.
5. 5. Take a few deep breaths. When instinctual fight-or-flight mechanisms become triggered, the body produces large amounts of adrenaline and endorphins. Controlled breathing exercises can help you slow down your heart rate and control these hormones to mitigate your body’s fight-or-flight response. Diaphragmatic breathing, or belly breathing, can also improve your voice's sound and volume control.

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