How To Deal With Nerves Before A Presentation

Giving a presentation is possibly the most nerve-wracking experience in a professional workplace. It could be a presentation in a small meeting, a pitch to the board, an address to the whole company, or a keynote speech at a conference.

Whatever it is, standing in front of others and hoping you don’t forget your lines (or say them wrong) is a recipe for a high level of anxiety.

Replace Nervousness With Excitement

I get asked about nerves often because…well…most of my job is giving speeches. 

So, inevitably, while I’m waiting backstage, someone will ask, “Are you nervous? Do you still get nervous?” Or some variation of that question, and I reply the exact same thing every time;

I say no…I’m excited.

It’s not boastful; it’s actually me trying to hack my own psychology. Sure, I get butterflies in my stomach, but I learned how to reframe them. A recent study by Alison Woods Burns of the Harvard Business School looked at anxiety-producing situations and the best strategies to deal with them. Burns divided study participants into two groups and then exposed them to an anxiety-producing situation. She used a range of different situations, from singing karaoke to giving a presentation. 

She asked the first group to repeat the affirmation “I am calm” to soothe the participants’ anxiety. She gave an affirmation to the second group, but it was very different: “I am excited.”

When she checked in after the fact, the “I am excited” group dramatically outperformed the “I am calm” group. They appeared to have a better experience. They actually felt like some of their anxiety had lifted, and they gave a better presentation or sang better karaoke. 

How Feeling “Excited” Works

The theory behind this is that you feel a certain way when you’re nervous, like having butterflies in your stomach or a little shake in your hands. If you try to calm yourself or lie to yourself and say you are calm, it’s more than evident that the affirmation doesn’t match your feelings.

But nervousness and excitement feel similar; it’s like having the same butterflies and shakiness. 

It’s just a different way of understanding what your body is feeling. So you can reframe the same sensation not as anxiety but as excitement—excitement to get your message out into the world.

Focus on the Outcome

If you knew you would give a terrible presentation, you wouldn’t feel nervous, anyway. You’d be feeling dread. So, the fact that you’re feeling nervous means that there is a potential positive outcome. 

That positive outcome is what you should focus on. 

You’re not nervous that you won’t get that favorable outcome; you’re excited because you can.

Practical Techniques to Channel Nervous Energy

Whenever you feel nervous, your body produces more adrenaline, which makes it hard for anyone not to notice your physical symptoms. 

However, there are ways to channel these emotions into positive energies. You can practice some effective techniques while standing outside the boardroom waiting for your presentation. 

• Deep Breathing: Do deep breathing exercises to help you calm your mind and body. It’s a very effective way to regulate your heart. One of the most effective techniques is the 4-7-8 technique: inhale for four counts, hold your breath for seven counts and finally exhale for eight counts. Repeat it a few times, and you will feel more in control, and your energies will be centered.
• Visualize Success: Visualise or picture yourself giving a successful presentation. Manifestation works in amazing ways. The better you can picture yourself delivering a flawless presentation, your audience applauding you, and engaging positively, the better you will be able to anticipate success. This will further boost your confidence to give an excellent presentation. 
• Physical Movements: You can also release your built-in energies physically by shaking your hands, rolling your shoulders, or jumping up and down. This will remove excess energy and adrenaline and help you feel more balanced. 
• Affirmations: Positive affirmations or self-talk will help build your confidence and get a grip on your wits. Remind yourself of your past successes, and instead of thinking, “What if I mess up?” believe, “I am well prepared, and I will succeed. I got this!”

Prepare Your Best!

Your confidence also depends on how well-prepared you are. The more you know about your presentation, including all the facts and figures, the background, and all the other questions your audience may ask, the less likely you’re to be anxious, so familiarize yourself as much as possible with all the material Inside out. This way, even if you forget something, you can easily add it and speak ad hoc in the presentation. 

Practice and rehearse your presentation out loud as much as possible. You can also conduct a test practice in front of a few colleagues and friends. Take their feedback to refine your delivery and get more comfortable with your content.

Furthermore: 

• Think about all the potential questions your audience may ask and prepare yourself with appropriate responses.
• Keep visual reminders, such as slides, handouts, props, etc., with you that will grip the audience’s attention and take the pressure and thoughts off of you for some time. 
• Practice in the actual board room or setting a day before your presentation to familiarize yourself with the space. 
• Check out the multimedia settings there and make sure there are no compatibility or malfunctioning issues. This will reduce your anxiety about giving the actual presentation on the day. 

Wrap Up

It’s quite natural to feel a bit of nervousness or butterflies in the stomach, as we call it, before giving a presentation. But don’t let these feelings hold you back.

Reframe your body’s response into excitement. This will become a motivating tool and give you the confidence you need to deliver a positive presentation.

Think about what lies ahead once you have given a successful presentation. This way, you will signal your body that you have the controls and will do well.

Stay positive and channel your energies with these mindful practices to prevent those nerves from kicking in.