Presentation stress

It's time to channel your nervous energy

Presentation nerves are normal — even experienced speakers get them.

The aim isn't to stop feeling nervous, it's to learn how to move forward while feeling nervous.

Start with your best hopes

Before your next presentation, ask yourself:

What are my best hopes for this experience?

Maybe you want to feel more confident, speak clearly, connect with your audience or simply finish knowing you gave it your best.

How will I know?

Then ask:

How will I know?

What will you notice if things go a little better?

Perhaps you'll look up from your notes, speak more slowly, make eye contact or feel proud that you stood up and did it.

These small signs matter.

Look for what already works

Think of a time when speaking went better than expected.

What was different?

Maybe you knew your subject well.

You had prepared.

The group was smaller.

You were talking about something you cared about.

Whatever it was, do more of it.

You don't need to start from scratch.

You can build on what you already know works.

Take one small step

Confidence grows through doing.

You could:

• Speak up once in your next meeting.
• Share an idea with a small group.
• Volunteer to give part of a presentation.
• Practise in front of someone you trust.
• Take on a slightly bigger challenge when you're ready.

You don't have to feel confident before you take the step.

The step can be how confidence begins.

What if you stopped trying to get rid of the nerves?

Instead of asking:

"How do I stop being nervous?"

try asking:

"What do I want to achieve, even if I feel nervous?"

You might still have butterflies.

Your heart might still beat faster.

But you can breathe, take your next step and speak anyway.

You don't need to be fearless to be confident.

You just need to be willing to take the next step.

Updated March 2026