Tips for Overcoming Speech Apprehension

The first time I gave a public talk, my hands were shaking so badly that the front row could literally see my paper notes trembling. This was back in 2018, my very first meetup talk. I was terrified. The room went completely quiet… the kind where everyone’s holding their breath, feeling sorry for you. Someone near the front gently said, “Hey, you don’t have to be so nervous. You've got this.” I’ve never forgotten that moment. And here’s the truth even now, I still get nervous. Every. Single. Time. The first few minutes are always the hardest. But over time, I’ve figured out how to get through those first 2 minutes so they don’t get the best of me. Here’s what helps: ✅ 1. Rehearse like you’ll actually be there Say it out loud. Stand up. Move your hands. Wear the shoes you’ll be in. It sounds silly, but it makes a huge difference. Practice until it feels like second nature. ✅ 2. Nail your first 60 seconds Memorize your opening. Know it so well that it flows even if your brain is freaking out. A strong start gives you momentum and calms the butterflies. ✅ 3. Picture it going well Right before I step up, I close my eyes and imagine it going smoothly, clear words, steady voice, maybe even a little applause at the end. It’s like a mental dress rehearsal, and it works. ✅ 4. Breathe low and slow Your breath affects everything: voice, focus, presence. Slow, deep breathing brings you back to center. ✅ 5. Shift the spotlight Most nerves come from thinking, “What will they think of me?” Instead, I ask: “What does this audience need from me right now?” When I focus on the message, not myself, it all gets easier. Also, two game-changers for me: 📌 I ditched paper notes. 📌 And I avoid handheld mics whenever I can (a headset mic = freedom + easier breathing). So no, I haven’t “overcome” the nerves. But I’ve learned how to move through them without letting them stop me. Got your own go-to trick for calming nerves before a talk or important meeting? Drop it below, someone scrolling today probably needs to hear it. #presentationtips #publicspeaking #speaker #leadership #personalbranding

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.

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

THE FEAR WAS REAL! Before I became an experienced speaker, I was just like anyone else who feared public speaking. Back in school, I would hide behind my book, dreading being asked to read the next sentence or chapter in the book! The fear of mispronouncing words was overwhelming. At my first speaking gig, with over a hundred professionals in the audience, my hands were clammy, my heart raced. I was terrified! But that fear transformed the moment I stepped on stage. The applause and engagement fired me up, and the positive feedback afterwards was motivating. I knew I had to find a way to enjoy the experience without the anxiety and nerves. Here’s how I prepared myself to face and beat my stage nerves: ONE ↳ Affirmations and gratitude - I started my days with affirmations specific to beat my fear of public speaking and wrote in my gratitude journal. This boosted my confidence and put my mind in a positive space. TWO ↳Relentless practice - There’s no substitute for practice. I rehearsed my talks thoroughly, which helped me feel more prepared and significantly reduced my anxiety. THREE ↳Physical warm-up -  On the advice of my mentor, I began doing 10-star jumps backstage before any speaking event. This physical activity shifted my mindset and pumped up my energy levels, getting me ready for the stage. FOUR ↳Mindful breathing - Taking deep breaths in a quiet 'green room' before going on helped me ground myself and calm my nerves. FIVE ↳Powerful posture - I focused on maintaining a strong body posture; shoulders back, standing tall. This physical stance helped give me a feeling of confidence and control throughout my body. And guess what? It works. These strategies have allowed me to transform my initial nervousness into a vibrant energy that enhances my speaking. Now, each time I’m about to go on stage, I run through these steps, ready to take on the challenge. Now, every stage appearance begins with excitement, not dread. Implementing these techniques regularly has not only made speaking enjoyable but also something I look forward to. Each performance is an opportunity to share, connect, and inspire. To anyone struggling with stage fright: It’s okay to feel nervous. With the right preparation and mindset, you can turn those jitters into a powerful presentation. Believe in yourself! You can rock the stage like I do now. To your successes, Zoe p.s 📸 The picture is my first international talk in Warsaw, Poland, to Direct Selling Companies and the European Parliament & Government at the Seldia | The European Direct Selling Association conference. ____________ If you like this post, you will love my newsletter 💜 Join my newsletter for a FREE weekly growth strategy for speakers and thought leaders - see the first comment below to join 👇

"Speak with Confidence: Overcoming Stage Fright and Nerves" If you've ever felt your heart race before taking the spotlight at a presentation or conference, I've been there too. We're all in this together! The good news is that I've discovered some fantastic techniques to help you conquer your stage fright and speak confidently. Get ready to ditch those nerves and take center stage like a pro because I'm here to share valuable tips on conquering those jitters and speaking with unwavering confidence! 1️⃣ Prepare, Prepare, Prepare: The more prepared you are, the more confident you'll feel. Rehearse your content thoroughly and anticipate potential questions. 2️⃣ Embrace the Nerves: Instead of fighting the nerves, embrace them. Recognize that they're a natural response to a challenging situation and use that adrenaline to fuel your performance. 3️⃣ Visualize Success: Close your eyes and imagine yourself delivering an exceptional speech. Visualization can be a powerful tool in boosting your confidence. 4️⃣ Connect with Your Audience: Remember that your audience is on your side. Establish a genuine connection with them, and it will ease the pressure. 5️⃣ Practice Deep Breathing: Before taking the stage, practice deep breathing to calm your nerves and center yourself. 6️⃣ Learn from Each Experience: Whether it's a triumph or a learning opportunity, take something away from each speaking engagement. Remember, even the most accomplished speakers faced nerves at some point. It's all part of the journey toward becoming a confident and compelling communicator. So, the next time you step up to speak, do it with pride, knowing that you can inspire and influence others with your words! #PublicSpeaking #ConfidenceBuilding #CommunicationSkills #StageFrightNoMore

Ever felt your heart racing before stepping on stage? You’re not alone. Even seasoned professionals experience public speaking anxiety. Over the years, I've had the privilege of guiding countless ambitious professionals from emerging leaders to seasoned entrepreneurs through this challenge.  I've learned that this is not a personal failure; it's a natural response.   The secret isn’t to eliminate the fear; it’s to manage it. Here’s how you can calm your nerves and show up with authentic presence: 🔹 Reframe the Fear:-  Instead of thinking “What if I fail?”, shift to “What if I connect?”  Fear turns into excitement when you reframe the thought. 🔹 Breathe with Intention:- Slow, deep breaths signal your body to calm down.  Inhale for 4, hold for 4, exhale for 6. Repeat before stepping up. 🔹 Practice Presence, Not Perfection:- People don’t connect with flawless speakers; they connect with real ones.  Let authenticity lead over memorisation. 🔹 Start Small:- Open with a story, a question, or a relatable statement.  It engages the audience and helps you settle into the flow. True career success isn't just about the skills on your resume. It’s about the confidence to share your story and own your space. I'm here to guide you on that journey. If you’re dealing with the problem of public speaking anxiety, connect with me on DM. #ConfidenceCoach #PublicSpeaking #Mindset #CareerDevelopment #Leadership #ProfessionalGrowth

Even the most powerful and experienced speakers get stage fright. Because each new stage, topic, or audience can create uncertainty and anxiety. The key difference is that they’ve learned to lead through it by managing their thoughts and emotions. After years in live radio, TV, and standing on stages with eyes watching and cameras rolling, I’ve learned this: Nerves don’t go away. But you manage your emotions instead of letting them manage you. I use this 3-step mental prep before I face an audience in the boardroom or a ballroom. 🌟 Breathe with intention. The simplest practice I share with clients is box breathing. Use a 4-count loop: Inhale 4, hold 4, exhale 4, pause 4. Do this 5 times. This calms your nervous system: I’m safe. I’ve got this. 🌟 Shift the spotlight. Remind yourself: “This is about the value they need.” This flips the fear from self-consciousness to service. 🌟 Picture your power. Visualize nailing the first 30 seconds. Hear your tone and feel your pace. When it’s the real thing, your body feels the familiarity and that creates confidence fast. Stage fright doesn’t mean you’re not good. It means you care. So instead of avoiding it, anchor it. Because your message is bigger than your fear. ♻️ Repost if you know someone who can benefit from this. Follow @ Georgina Chang for more strategies on public speaking confidence and projecting presence.

Speaking about nerves in a recent workshop, an audience member asked me: "But, what about you?" *stick around for my tips on nerves at the end*👇 The truth? I've been speaking on stages for over 15 years... And I still get nervous. The difference now is that I've learned how to reframe those nerves as excitement to channel my energy and adrenaline when speaking. The focus shouldn't be to "get rid" of your nerves, but rather learning how to control them. Physiologically, nerves and excitement is the exact same feeling in the body. What labels them as "good" or "bad" is what our mind tells us - our thoughts. I recently read a great post from Shiv Bhardwaj who wrote that when asked to speak last minute at an event, before he stepped on stage he reminded himself "I'm so excited!" "what an amazing opportunity" "this is so cool I get to practice speaking in front of all of these people!". What a brilliant example of the power of self talk. The lesson? Normalise nerves and watch your self talk. You're listening. My pre-speaking routine that helps my nerves includes: - Not rehearsing beforehand - Slow and controlled breathing (focus on your exhale - I use straw breathing) - Mental rehearsal or visualisation - Positive self talk (I do mirror talk) - Put myself in a mindset of service (i.e. it's not about me!) Bottom line. Nerves are NORMAL. They make you human. The quicker you accept the feeling, the quicker you can move through it. #publicspeaking #communication #speakingtips #leadership #confidence #herspeakingcoach

Going live on national television can feel like standing on a cliff’s edge. Here are 3 tips I use to stop the nerves from taking over: 🦸♂️ The Power Pose Before stepping in front of the camera, I take two minutes to stand in a power pose - feet shoulder-width apart, hands on my hips or stretched out wide. Research from Harvard Business School shows that adopting expansive postures can lower cortisol (stress hormone) and boost confidence. Even if it feels silly, it genuinely works. 🗣️ Slow down your speaking tempo When nervous, most people speak faster without realising. This makes it harder to think clearly and control your voice. A trick I use is to consciously pause for one second before answering a question. It gives my brain time to catch up and signals confidence to both myself and the audience. ⏳ The 90-Second Rule Nerves peak about 90 seconds before you go on air. Instead of fighting them, I acknowledge the feeling and let it run its course. Studies in neuroscience suggest that emotional reactions last around 90 seconds unless we keep fueling them with anxious thoughts. If you ride the wave without resistance, the nerves naturally settle. Hope this helps, and I can’t wait to see more confident faces on screen! #innovation #entreprenuership #publicspeaking

Public speaking used to be one of my most dreaded tasks. Right behind moving and buying a car. Those last two are still the worst, for the record. Here are 4 tricks I use to remove the dread from public speaking. ✨Reframe fear as fun: Any time public speaking nerves hit, I tell myself over and over that this is actually fun, not scary. It’s not that I have to speak, it’s that I get to speak. ✨Stack the front: When possible, I ask friends and colleagues to please sit in the front during my presentation. People know how nerve-wracking speaking can be, so they are happy to support you in this small way. Focus on the familiar and friendly faces that show up for you. ✨It’s not about you: Remember that the audience is there for your message, not to evaluate your performance. Make the message the focal point, not you. ✨Occupy the space: Before your talk, spend time in the room. Sit in the chair, stand at the podium, walk up the stairs. Take in the view from the front. Make it familiar before you ever take the stage. How do you overcome public speaking jitters?