Here's how you can cope with stress and anxiety after a public speaking failure.

Embrace setbacks as learning experiences, shifting your mindset to focus on growth and improvement. Practice mindfulness to stay present, accepting your emotions and using them as fuel for resilience. Reflect constructively on what went wrong, identifying areas for growth and celebrating small victories.

Every experience is a learning step. you succeed, you learn. You fail, you learn. Learning will go on hand in hand for sure. So you need to accept first, that it is an experience more than just a failure.

Mistakes are a natural part of public speaking, and accepting this reality is the first step toward improvement. In my experience as a student, I’ve learned that acknowledging a mistake without dwelling on it helps maintain composure. This acceptance allows you to move forward confidently, knowing that even experienced speakers can slip up. Understanding that mistakes are part of the learning process can alleviate pressure and help you focus on delivering your best performance.

Take a moment to practice deep breathing exercises, calming your mind and body before diving into reflection. Assess the situation with a clear, detached perspective, identifying what went wrong and why without self-criticism. Focus on what aspects of your performance went well, using these positives as a foundation for building confidence. Seek input from trusted colleagues or mentors to gain a balanced view and actionable insights for improvement. Write down your thoughts and feelings about the experience, allowing you to process emotions and identify patterns that can guide future growth.

Once you've accepted the situation, take time to calmly reflect on what happened. Consider what went well alongside what didn’t, and try to pinpoint specific areas for improvement. For instance, after a college event where I stumbled over the names of a few people (which had to be on spot), I calmly reviewed the recording to identify both strengths and areas needing work. This reflection should be constructive rather than critical; the goal is to learn, not to berate yourself. By assessing your performance with a clear mind, you can start to formulate a plan to address any weaknesses while reinforcing your strengths. Remember, reflection is an essential part of learning from any experience.

Feedback is a valuable tool for growth, especially after a public speaking error. After one of my first professional events, I asked trusted colleagues and mentors for their honest input. Encourage them to be specific about both the positives and the areas that need work. This external perspective can provide insights you may have missed and can help you construct a more objective view of your performance. Use this feedback as a guide for your practice and improvement. Honest feedback has been instrumental in helping me refine my delivery and build confidence.

Also, do not practice the whole speech every time. Focus on specific parts to be able to recall everything you did during rehearsal. This also will lower the pressure of rehearsing as you can focus on a part as short as 1 min at a time. I recommend practicing 1 segment or idea at a time, including the transition in and out of the segment/idea.

Practice is essential in overcoming public speaking anxiety and improving overall performance. Start by practicing your speech in a comfortable environment, gradually introducing elements that simulate the actual speaking conditions. I often rehearse in front of a mirror or record myself to evaluate my delivery. As you become more comfortable, seek out low-stakes speaking opportunities to build your confidence. Regular practice will not only improve your skills but also help desensitize you to the stress of public speaking. This routine has helped me become more adaptable and poised in various speaking scenarios.

I use meditation to reconnect to my "why", the reason I wanted to speak about this topic in the first place or what gives me a sense of wonder. As speakers, we are storytellers and the best way to connect back to the pleasure of telling stories and engaging audiences after a setback is to connect back to our core.

Planning ahead can alleviate some of the stress associated with public speaking. Outline your speech thoroughly and prepare for questions or challenges that may arise. Before each event, I develop a detailed plan and anticipate potential questions from the audience. By having a clear plan, you’ll feel more in control and confident. Additionally, consider developing a pre-speech routine that helps you relax and focus. Whether it’s listening to music, rehearsing key points, or visualizing success, find what works for you and make it a part of your preparation process. This strategy has consistently helped me deliver more confident and effective presentations.

There is absolutely no such thing as failure in public speaking, or in anything, the first time you do something you may well be horrible at it, by the 100th time you'll be a master, put the ego aside and step up, you can do this!