Nervous yet Unstoppable: Public Speaking even when you're Scared

Public speaking has long plagued individuals with an overwhelming sense of fear and trepidation. The pressure to deliver a presentation or address an audience can be overwhelming, and can cause much stress and anxiety turning it into a dreaded endeavor for many.?

I distinctly remember my first experience presenting to a large audience. As I faced a group of senior leaders, their eyes all on me, I felt an overwhelming sense of dread. My words failed me, I began to stutter and I turned beet red. I wanted to be transported out of there immediately. My inner critic reveling in the moment, I felt like I lost all credibility.?

Fast forward 15 or so years, and presenting is a regular part of my job, and while I’ve had my fair share of practice, I can still get nervous. Each time I sign myself up to speak or present, I’m initially excited and then a few days before, my familiar frenemies show up; anxiety and imposter syndrome. The initial excitement shifts to nervous energy. A few days before, I find myself pacing around the house, rehearsing my talking points out loud, and worrying if I’ll convey them in the right way on the day. The night before, I find myself waking up on the hour, every hour, anticipating how it will all play out and anxious that my alarm will malfunction and I won’t wake up in time.?

On the day of, the butterflies and sweaty palms creep in and I ask myself “why the hell did I sign up for this?!”?

Can you relate to this? Apparently, public speaking is one of the most common fears in the world (more than the fear of death, heights, and spiders ??). In fact, Google suggests it affects 72%-75% of the population to some degree.

There are a few reasons why we might feel anxious about public speaking. Firstly, we are putting ourselves out there and being vulnerable and this can be scary - we're opening ourselves up to the possibility of criticism or rejection. We’re also a little on the spot - we don’t know what questions we’ll get asked, or if the audience will connect or engage with our content.?

And yet, despite the anxiety and all of these obstacles, there are several benefits to public speaking. Putting ourselves out there can help us to develop our confidence and hone our communication skills and leadership. It can also help us learn how to think on our feet and handle difficult situations.

There are things we can do to manage our anxiety and turn it into an ally to fuel great presentations and discussions. Here are a few techniques;??

1. Prepare Thoroughly: The more you know about your topic, the less nervous you'll feel. Practice your presentation out loud. I often practice with an audience of one - my dog. He has a sweet and friendly face and never judges me.?
2. Know your audience: Who are you presenting to? What will they gain from your presentation? Consider what you want your audience to say about your presentation once you have left the room.?
3. Self-Reflection: If you have recordings of yourself presenting, watch them back. If you don’t have recordings, record yourself presenting. You can get a lot of insight about how you’re showing up and you can adjust accordingly.?
4. Visualize Success. Just as athletes mentally prepare and visualize success, imagine yourself delivering a compelling presentation and envision the audience responding positively. See it playing out in your mind.?
5. Breathe Deeply: Take a moment to focus on your breath. Deep breaths have a calming effect on your body and mind. Try the box breathing method: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat four times.
6. Power Pose and Smile: Before your presentation, strike a power pose and smile. Expanding your body and projecting confidence can help relax your nerves and make you appear more self-assured.
7. Reframe Nervousness as Excitement: Instead of dwelling on how nervous you are, reframe it as excitement. Instead of saying, "I'm so nervous," say, "I'm so excited." This simple shift in language and mindset can help channel your energy in a positive direction.

And then go for it.? Chances are it will go well, and you'll experience the euphoria and relief of having accomplished it. And if something doesn't go as planned, it likely won't matter in the grand scheme of things. You'll receive feedback and insights that will help you prepare for the next time.?

Remember, feeling the fear and doing it anyway is what makes you a strong and confident communicator. Next time you have to give a presentation, don't let fear hold you back. Tell your inner critic that you've got this, take a deep breath, smile, and step up to the mic.

Recommended Resources:?

Think Fast, Talk Smart podcast by Matt Abrahams is a recent discovery I’ve been sharing with all my clients. The episodes aren’t too long and they are incredibly useful and practical. Check out his podcast here and you can find several resources on managing speaking anxiety here.

Emma is an Executive Coach and Leadership Development Consultant. Founder at?Change at Play?and Co-Founder at the?Institute of Positive Leadership, Emma supports high achievers looking to unlock their highest potential and create meaningful change that positively impacts themselves, their relationships and the world.