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Nerves when presenting – how to cope

Nerves, Relaxation

What’s holding you back from stepping out and making that speech or presentation? For many people, it’s fear of fear itself! Nerves when presenting are common and – believe it or not – necessary for a good performance! But if your nerves are getting in the way, here are some coping strategies that we’ve used to help us manage that negative inner voice and overcome presentation nerves.

nerves Amy Cuddy Powerposes

Amy Cuddy Powerposes

Visualisation

Imagine what success looks like to you. Create a mental picture to enhance motivation and confidence. Envision what it feels like to have the audience in the palm of your hand, the go out there and deliver your speech with confidence.

Affirmations

These are positive statements to overcome your negative inner voice. We always think that the Huffington Post talks a lot of sense, so here are 35 Affirmations to change your life.

Exercise

If you’re a runner, go out for a run that morning. Or a brisk walk. Exercise gets the serotonin going, and will put you in a more positive frame of mind. There are those that advocate taking yourself off to the bathroom before your presentation, and doing some star-jumps. Try that and see if it helps?

Reframing

Reframe your nerves as excitement. Adrenaline gets your nerves going, but it also gets you excited. Swap your negative emotions around felling nervous for positive emotions relating to excitement. And don’t just listen to us, Harvard Business School have studied this technique and found that it works!

Plan ahead

It may sound like common sense, but this is feedback that we see after a great many workshops and courses that we run.  The popular quote ‘Failing to plan is planning to fail’, often attributed to Benjamin Franklin, holds true in a public speaking situation like no other.  Develop your structure, build out your content and try it out on different audeinces before your live event.  You’ll be glad you took the time, honest!

Mindfulness

Being present and thinking about the here and now can really help you to avoid catastrophising.  There are lots of free apps you can try to help you to meditate at home. We love Headspace, and founder Andy’s calming voice. He’s helped us through many a stressful situation!

Smile!

And here’s the small piece of advice that might just change everything – Smile! As Amy Cuddy advocates, fake it till you make it. Smile and you’re forced to think more positively about any experience.