Being nervous before speaking is completely natural. In fact, it often means you care about your message and your audience. But when those nerves start to take over – racing heart, sweaty palms, shaky voice – it helps to have strategies that calm your mind and get you back in control.
Here’s how to deal with public speaking nerves with five practical, confidence-building techniques you can start using today.
1) Make It All About the Audience
Many speakers think public speaking is about them – but it’s not. The most important people in the room are the audience.
When preparing your talk, ask yourself:
Focusing on the audience shifts your attention away from your own nerves and onto connection. It also makes you a better communicator – because you’re giving the audience more of what they want.
And crucially, this is what they judge you on.
Pro tip: Before you step up, say quietly to yourself, “How can I help them?” It instantly resets your mindset.
2) Breathe and Visualise Success
Deep breathing slows your heart rate and steadies your voice. Try this before you speak:
Breathe in slowly for four counts
Hold for four counts
Exhale for four counts
Repeat three times
Then visualise the talk going well. Picture yourself standing in the venue, speaking clearly, engaging the audience, and finishing strong.
Visualisation helps your brain “rehearse” success – making calm, confident delivery feel familiar when it really counts.
3) Prepare for Things to Go Wrong (Because They Might)
Even the best speakers make mistakes. You might lose your place or forget a line and that’s fine. It’s how you handle it that matters.
Plan a light, self-aware line to defuse the moment. Something like:
‘ Please bear with me – this went a lot smoother in the mirror this morning!’
Knowing you have a friendly recovery line ready makes the possibility of error far less intimidating. It’s one of the simplest ways to reduce public speaking nerves.
4) Practise in Front of Friends
Don’t save your first full run-through for the big day. Rehearse with a few trusted friends or colleagues and ask for honest feedback.
Hearing yourself say the words out loud builds familiarity and familiarity breeds confidence. Even if your practice audience is small, it conditions your brain to handle being watched.
Pro tip: Record yourself speaking and then watch it back. It may feel awkward but you’ll spot things you can improve before the real event.
5) Channel Your Nervous Energy Into Movement
Adrenaline can make you feel jittery – but it’s also fuel. Use it.
If your hands shake, use gestures.
If you feel restless, move across the stage with purpose.
Physical movement uses up excess energy and keeps you grounded in your body instead of stuck in your head. Plus, a speaker who moves naturally looks more confident and keeps the audience engaged.
Final Thought: Confidence Comes From Action
The real secret to overcoming public speaking nerves is repetition. Each time you prepare properly, visualise success, and practise in front of people, you teach your body that you can do this.
You don’t have to eliminate nerves completely – you just need to learn how to deal with public speaking nerves so they work for you, not against you.
FAQ
Is it possible to stop feeling nervous before every talk?
Not entirely. And that’s okay. Even professional speakers feel a little adrenaline before going on stage. The goal isn’t to remove nerves but to manage them so they become positive energy.
How long before a presentation should I start preparing?
Ideally a few days ahead – enough time to practise out loud, visualise, and adjust. Preparation is one of the strongest antidotes to anxiety.
What if I forget what to say mid-speech?
Pause, smile, and glance at your notes. You can also use a light remark like, ‘Let me just find my place again.’ This human moment actually builds rapport.
Want some help with this? At Vensa Coaching, we help professionals overcome nerves and speak with clarity and confidence – whether that’s in a meeting room, at a client event, or on stage. You can book a free consultation call to learn more.
If nerves are the thing holding you back, our one-to-one public speaking coaching works on exactly this, session by session.
