I recently had to present a slide deck of new material (not my own) for a major financial institution with very little preparation and limited understanding. It was great! No, I’m not being sarcastic. It was a reminder of the challenges business presenters are faced with every day. And the truth is – I actually thrive on the nerves! I’ve made friends with my nerves, never denying they’re around. I have learned to harness the nerves I feel into energy that I am able to put into the presentation. I have a set of tools that help me when I get nervous that I can share with you.
Awareness:
I know I never look or sound as nervous as I feel. And here’s a gift – you don’t either! No matter what is going on inside, a presentation always feels worse than it appears. Don’t believe me? I have worked with thousands of presenters all over the world doing detailed analysis through video playbacks, and the one constant is everyone looks better than they think. Try it yourself.
Tip: Record yourself practicing and watch it back. This not only builds awareness but also helps combat impostor syndrome—the feeling of not being good enough. In my pitching skills workshop, I emphasize that the audience is there to hear your ideas, not to judge you.
Breathe:
When I’m nervous, my breathing gets shallow, depriving my brain of much-needed oxygen. I make a conscious choice to breathe right before I begin. I take two or three deep breaths so I can feel my feet on the ground and steady myself.
Mindfulness Practice: Deep breathing exercises, such as the 4-7-8 technique, can help calm your fight-or-flight response. This keeps your focus sharp and reduces physical symptoms of stage fright.
As I breathe, I look for a friendly face I can connect with for my opening sentence. I focus on speaking to individuals within the group rather than addressing the group as a whole. This simple act of connection relaxes me, taking my attention off myself and placing it on the audience.
Visualize:
I say positive things to myself. I imagine the speech going very well. Right before I begin, I think of something I am proud of or the last time I presented successfully. This builds confidence.
Pro Tip: Visualization is a strategy borrowed from sports psychology. Athletes use it to imagine themselves winning, and you can do the same to picture your presentation succeeding. It primes your mind for positive outcomes.
Body Language:
Before presenting, I find a private space and stand with my hands up in a victory pose for 30 seconds. Research by Amy Cuddy, a body language expert, shows that “power posing” can influence your state of mind, boosting confidence. I encourage you to check out her TED Talk on body language.
Body language isn’t just about how others perceive you—it’s about how you feel. Strong, purposeful gestures project confidence and calm your nerves. Avoid habits like shuffling your feet or clutching a pen, as these can distract both you and your audience.
Troubleshooting:
Always test the equipment. Microphones vary—some are highly sensitive, while others require you to lean in. Test sound with the AV person if possible. If you’re presenting virtually, check your platform settings (e.g., Zoom or Microsoft Teams) and have a backup plan in case of tech issues.
Preparation Tip: Keep a checklist that includes essentials like adapters, extra batteries, and a flash drive with your presentation. Hybrid and virtual presentations may require additional considerations, such as stable internet and webcam positioning.
Practice:
The key to practicing is doing it out loud. The physical act of speaking differs from thinking it through in your head. Practicing aloud familiarizes you with the phrasing, pacing, and sound of your voice.
Quick Tip: Practice the opening few minutes at least three times, as this is when nerves are usually at their peak. If you’re struggling with confidence, try practicing with a trusted partner or joining a group like Toastmasters International.
Exercise:
The day of the presentation, do something physical to get your blood flowing and quiet anxious thoughts. Whether it’s a brisk walk, yoga, or light cardio, movement helps reduce adrenaline and keeps you present.
Movement:
Commit to your gestures and movements fully. Movement with purpose conveys authority and helps channel nervous energy into positive momentum. For example, walking toward a specific section of the audience to emphasize a key point signals confidence.
Avoid fidgeting or holding objects like pens or laser pointers, which can restrict your gestures and become a distraction.
Water:
Keep water nearby in case of dry mouth. Pausing for a sip can also give you a moment to reset and collect your thoughts.
Reminder: It’s okay to appear human. Pausing to drink water shows composure and allows you to regain control if you feel overwhelmed.
