What are the best strategies to manage stress while speaking?

1 Identify your stress triggers

The first step to manage stress while speaking is to identify what triggers it for you. Stress triggers are the specific situations, thoughts, or emotions that make you feel anxious, nervous, or overwhelmed. For example, some speakers may feel stressed by the lack of preparation, the fear of failure, the criticism from others, or the technical difficulties. By recognizing your stress triggers, you can anticipate them and plan how to cope with them effectively.

2 Prepare and practice

One of the most effective ways to reduce stress while speaking is to prepare and practice your speech well in advance. Preparation and practice can help you boost your confidence, improve your delivery, and avoid unpleasant surprises. To prepare your speech, you should research your topic, organize your main points, and use visual aids if needed. To practice your speech, you should rehearse it aloud, record yourself, and get feedback from others. You can also practice in front of a mirror, a small group, or a similar setting to the one you will speak in.

3 Use relaxation techniques

Another useful strategy to manage stress while speaking is to use relaxation techniques before and during your speech. Relaxation techniques are methods that help you calm your mind and body, such as breathing exercises, meditation, progressive muscle relaxation, or positive affirmations. You can use these techniques to lower your heart rate, release tension, and reduce negative thoughts. For example, you can take deep breaths, repeat a calming phrase, or visualize a positive outcome before you start your speech.

4 Focus on your message and audience

A common mistake that many speakers make is to focus too much on themselves and their performance, rather than on their message and audience. This can increase your stress and make you lose sight of your purpose and goals. To avoid this, you should focus on your message and audience, and how you can deliver value to them. You should also remember that your audience is not there to judge you, but to learn from you and support you. You can engage them by asking questions, telling stories, or using humor.