This post was written by Ang Barnard, Facilitator and Coach for The Latimer Group.
“How do you manage your nerves during a presentation?” It’s a frequent question we’re asked here at The Latimer Group. Everyone gets nervous – even seasoned speakers. I speak publicly on a regular basis, and recently gave a well-received Ted Talk. And as comfortable as I am as a speaker, managing nerves is important for all of us. Here are three strategies that help manage nerves, all of them backed by neuroscience.
- Practice Mindful Breathing.
My heart was racing, and my palms were sweating as I was standing behind the curtain waiting to step on stage to deliver a TEDx talk. I was the most nervous I had ever been to speak. I calmed myself by practicing mindful breathing. This is where you focus on your breath: inhale deeply through your nose, expand your belly, and then exhale slowly through your mouth. This technique activates the body’s relaxation response, soothing nerves and enhancing focus. I often say when you’re struggling to control your mind, control your body and that shifts how you feel.
- Visualize Success.
Before delivering any speaking event or presentation, I always visualize my success. Visualization boosts performance and confidence. Before presenting, imagine yourself delivering your message confidently, engaging the audience, and receiving positive feedback. If this is challenging, write out your success scenario and read it to yourself. Visualizing primes your brain for success and reduces anxiety.
- Reframe Nerves as Excitement.
When nervous, I tell myself, “I’m excited to connect with my audience.” The physiological responses to excitement and anxiety are similar. Reframing nerves as excitement can turn nervous energy into a powerful performance booster. This shift in perspective helps transform nervous energy into a success-driving force.
Managing presentation nerves requires practice and awareness. So next time you feel nervous before giving a presentation, remember to breathe mindfully, visualize success, and reframe nerves as excitement.
You’ve got this!
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Does your team:
– Overwhelm the audience with too much detail?
– Make things too complicated?
– Fail to ask for what they want or need?
Does your organization:
– Waste time because of poor internal communication?
– Take too long to make decisions?
– Struggle to clarify and frame discussions?
Do your leaders:
– Exhibit poor executive presence?
– Lean on incomplete communication skills?
– Fail to align the organization?
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