Managing Speech Anxiety

19 years ago, I used to get incredibly nervous before speaking on stage. Racing heart. Tunnel vision. Dry mouth. Today, half of my job is being on stage. Here’s my 7-step pre-stage checklist for how I conquered stage fright: (Before you step on the stage) Step 1: Set One Clear Intention Nerves often come from scattered thoughts.  So anchor your mind with a single, positive goal: • For a pitch: “Get the buyer to sign and stay firm on numbers.” • For a presentation: “Connect with the audience and deliver value.” Avoid negatives like “don’t mess up.” Your brain clings to “mess up.” — Step 2: Pick a Focal Point Choose a random spot in the back of the room (or bring a grounding object, like a pen). Right before you begin, mentally send all your nervous energy there. It gives your brain somewhere to “put” the anxiety - and frees you up to focus. — Step 3: Breathe Mindfully Most people shallow-breathe when they’re nervous. This just worsens anxiety. Do this instead: • Close your eyes • Breathe in through your nose, out through your mouth • Push your belly out with each inhale (deep belly breathing) — Step 4: Release Muscle Tension Anxiety makes us clench everything - jaw, shoulders, stomach. This kills blood flow and increases anxiety. Instead, start at your head or toes and relax each muscle group with one breath: • Relax your face and eyes • Relax your jaw and neck • Loosen shoulders and chest • Relax arms and hands • Relax your stomach and abs • Continue down to your toes You’ll feel calmer and more grounded instantly. — Step 5: Find Your Center Before going on stage, shift your focus to a spot 2 inches below your belly button. This is your physical center - used by athletes and performers to stay grounded. As you breathe, imagine calm radiating from that point. During your talk, return to it anytime nerves creep in. It’s your internal anchor. — (While you’re on stage) Step 6: Repeat Your Process Cue This is your personal “how” mantra. • Interviewer: “Smile and ask great questions.” • Speaker: “Keep it warm and engaging.” • Performer: “Smooth and steady.” Keep repeating it silently throughout to stay focused and intentional. — Step 7: Direct Your Energy Feel the nerves rising? Don’t fight them - redirect them. Use your focal point from Step 2. Mentally “throw” your anxious energy toward it. It’s like dropping a heavy backpack: instant relief. __ Save this post and come back to it before your next big moment. Whether it's a presentation, interview, or performance, these steps will help you show up as your most confident, centered self.

This week’s soft skill? Managing Stage Fright. Let me say this upfront: Stage fright doesn’t mean you’re unprepared. It means you care. I’ve coached CXOs, managers, and fresh graduates, and trust me, nervousness doesn’t discriminate. Even the most seasoned leaders tell me their palms sweat before a presentation. The difference is in what they do with that fear. Here’s how I teach my clients to turn fear into presence: 1.) Anchor your breath. The fastest way to calm your body is to calm your breath. Slow inhales, longer exhales. 2.) Shift the spotlight. Instead of “How will they judge me?” ask, “What value do they need from me right now?” It’s no longer about you, it’s about them. 3.) Rehearse the pause. Most of us fear going blank. But silence can be your ally. A pause shows control, not weakness. 4.) Reframe the fear. That rush of adrenaline? It’s the same energy athletes feel before a race. Your body is gearing up for performance, not against it. Because here’s the truth: Confidence isn’t the absence of fear. It’s the ability to carry it with you, without letting it control the room. If stage fright has ever made you question your worth, know this: you’re not alone, and you’re not broken. You’re human. And being human is what makes you relatable on stage. So the next time your heart races before a talk, remember, it’s not a sign you shouldn’t be there. It’s proof that you care enough to want to do it well. #SoftSkillOfTheWeek #StagePresence #PublicSpeakingAnxiety #VrindaCoaches #FearToFreedom

Ever feel a rush of nerves when making small talk… or total fear before presenting to a room full of colleagues? You’re not alone—and you’re not powerless. We know connection is vital to getting ahead. But, it's not easy for so many people. I've spent 20 years working with top performers in every industry. I’ve seen how fear can show up in any social situation—from quick conversations to high-stakes presentations. But with self-awareness and self-regulation, you can learn to stay grounded and lead with clarity, not anxiety. Here’s how to navigate the spectrum: ✅ Small Talk: Notice the tension in your body. Take a breath. Remind yourself: connection, not perfection, is the goal. Be curious, not clever. ✅Group Conversations: Pause before jumping in. Observe the room. Ask thoughtful questions. Managing your emotions here means listening more than proving. ✅ Team Meetings: Anticipate your triggers—interruptions, disagreement, spotlight moments. Name what you feel internally (“I’m tense”) to loosen its grip. Use calm body language to model poise. ✅ Big Presentations: Reframe nerves as energy. Use positive self-talk: “I’m prepared. I’m ready.” Breathe deeply to calm your nervous system. Imagine your success before you speak. ✅ Emotional intelligence doesn’t mean you don’t feel fear—it means you don’t let fear lead. You know how to manage it. You know how to use fear to your advantage. Your power is in your pause, your breath, and your presence. Own the room by owning you first.

𝐍𝐞𝐫𝐯𝐨𝐮𝐬? 𝐍𝐨𝐛𝐨𝐝𝐲 𝐊𝐧𝐨𝐰𝐬 𝐇𝐨𝐰 𝐘𝐨𝐮 𝐅𝐞𝐞𝐥 You’re waiting to speak. Your heart races. Your stomach flips. Your mind goes blank. Sound familiar? Whether you’re a seasoned speaker or stepping onto the stage for the first time, nervousness is natural. The founder of NSA Cavett Robert, said “The key is not to eliminate the butterflies, but to teach them to fly in formation.” Here’s how I coach my clients to turn anxiety into impact: 𝐌𝐞𝐧𝐭𝐚𝐥𝐥𝐲:  Preparation is your best tactic. As a rule, invest six hours of preparation for every one hour of speaking. Memorize your opening and closing. Know them cold. These are your most high-stakes moments, when you’re most nervous and need to be most fluent. 𝐋𝐨𝐠𝐢𝐬𝐭𝐢𝐜𝐚𝐥𝐥𝐲: Arrive early. Get comfortable with the room or stage. Walk where you’ll stand. Test the tech. Make friends with the stage before your audience arrives. 𝐏𝐡𝐲𝐬𝐢𝐜𝐚𝐥𝐥𝐲:  Shake out the tension. Backstage or in the bathroom, try this: shake your hands, loosen your jaw, bounce on your toes. Also, greet your audience! Shake hands, make eye contact, connect before you speak. You’re rarely nervous about people you’ve already met. 𝐁𝐨𝐧𝐮𝐬 𝐓𝐢𝐩: Don’t get stuck sitting down right before speaking. If you are going to talk about an hour into the agenda, sit in the back of the room so that for some portion of that hour, you can stand up. It isn't easy to immediately jump into your presentation and be dynamic when you have been sitting down and relaxed. Sitting in the back of the room allows you easy access to the bathroom before a speech. One of the greatest orators of the twentieth century, Winston Churchill, said, "𝑁𝑒𝑣𝑒𝑟 𝑝𝑎𝑠𝑠 𝑢𝑝 𝑡ℎ𝑒 𝑐ℎ𝑎𝑛𝑐𝑒 𝑡𝑜 𝑔𝑜 𝑡𝑜 𝑡ℎ𝑒 𝑏𝑎𝑡ℎ𝑟𝑜𝑜𝑚." This is very true with delivering presentations. 𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫: Nervousness is a sign that you care. With the right preparation and techniques, your audience will only see confidence. Good luck with your next presentation. #presentationskillsexpert #keynotespeaker #publicspeaking #frippvt

“I’ll say the wrong thing and look stupid.” “I have sleepless nights before my presentation.” When I hear someone express these fears before a presentation, I would NEVER say, “It’s not about you.” Because it IS about them in that moment. Saying that to someone who’s fretting doesn’t make them feel better. It could invalidate their feelings. So let’s stop parroting this platitude without sensitivity or context. Instead, I’ll help them to harness their energy better. Energy that could be better spent on getting excellent results for the presentations. Energy flows where our attention goes. If we’re thinking about making mistakes and people judging us as stupid…well, that just expands until we feel like it’s already happened. That heightens anxiety. To move our energy better, shift the focus to what we want the audience to learn, gain or feel from the presentation. The valuable information that we’re sharing. This moves our attention and energy towards creating those outcomes. Like anything, this requires practice. The more you take this approach, the easier and calmer you’ll feel. How do you calm yourself before a presentation? #publicspeaking #communicationskills #GeorginaChangCommunications

THE FEAR WAS REAL! Before I became an experienced speaker, I was just like anyone else who feared public speaking. Back in school, I would hide behind my book, dreading being asked to read the next sentence or chapter in the book! The fear of mispronouncing words was overwhelming. At my first speaking gig, with over a hundred professionals in the audience, my hands were clammy, my heart raced. I was terrified! But that fear transformed the moment I stepped on stage. The applause and engagement fired me up, and the positive feedback afterwards was motivating. I knew I had to find a way to enjoy the experience without the anxiety and nerves. Here’s how I prepared myself to face and beat my stage nerves: ONE ↳ Affirmations and gratitude - I started my days with affirmations specific to beat my fear of public speaking and wrote in my gratitude journal. This boosted my confidence and put my mind in a positive space. TWO ↳Relentless practice - There’s no substitute for practice. I rehearsed my talks thoroughly, which helped me feel more prepared and significantly reduced my anxiety. THREE ↳Physical warm-up -  On the advice of my mentor, I began doing 10-star jumps backstage before any speaking event. This physical activity shifted my mindset and pumped up my energy levels, getting me ready for the stage. FOUR ↳Mindful breathing - Taking deep breaths in a quiet 'green room' before going on helped me ground myself and calm my nerves. FIVE ↳Powerful posture - I focused on maintaining a strong body posture; shoulders back, standing tall. This physical stance helped give me a feeling of confidence and control throughout my body. And guess what? It works. These strategies have allowed me to transform my initial nervousness into a vibrant energy that enhances my speaking. Now, each time I’m about to go on stage, I run through these steps, ready to take on the challenge. Now, every stage appearance begins with excitement, not dread. Implementing these techniques regularly has not only made speaking enjoyable but also something I look forward to. Each performance is an opportunity to share, connect, and inspire. To anyone struggling with stage fright: It’s okay to feel nervous. With the right preparation and mindset, you can turn those jitters into a powerful presentation. Believe in yourself! You can rock the stage like I do now. To your successes, Zoe p.s 📸 The picture is my first international talk in Warsaw, Poland, to Direct Selling Companies and the European Parliament & Government at the Seldia | The European Direct Selling Association conference. ____________ If you like this post, you will love my newsletter 💜 Join my newsletter for a FREE weekly growth strategy for speakers and thought leaders - see the first comment below to join 👇

Ever felt your heart racing before stepping on stage? You’re not alone. Even seasoned professionals experience public speaking anxiety. Over the years, I've had the privilege of guiding countless ambitious professionals from emerging leaders to seasoned entrepreneurs through this challenge.  I've learned that this is not a personal failure; it's a natural response.   The secret isn’t to eliminate the fear; it’s to manage it. Here’s how you can calm your nerves and show up with authentic presence: 🔹 Reframe the Fear:-  Instead of thinking “What if I fail?”, shift to “What if I connect?”  Fear turns into excitement when you reframe the thought. 🔹 Breathe with Intention:- Slow, deep breaths signal your body to calm down.  Inhale for 4, hold for 4, exhale for 6. Repeat before stepping up. 🔹 Practice Presence, Not Perfection:- People don’t connect with flawless speakers; they connect with real ones.  Let authenticity lead over memorisation. 🔹 Start Small:- Open with a story, a question, or a relatable statement.  It engages the audience and helps you settle into the flow. True career success isn't just about the skills on your resume. It’s about the confidence to share your story and own your space. I'm here to guide you on that journey. If you’re dealing with the problem of public speaking anxiety, connect with me on DM. #ConfidenceCoach #PublicSpeaking #Mindset #CareerDevelopment #Leadership #ProfessionalGrowth

The first time I gave a public talk, my hands were shaking so badly that the front row could literally see my paper notes trembling. This was back in 2018, my very first meetup talk. I was terrified. The room went completely quiet… the kind where everyone’s holding their breath, feeling sorry for you. Someone near the front gently said, “Hey, you don’t have to be so nervous. You've got this.” I’ve never forgotten that moment. And here’s the truth even now, I still get nervous. Every. Single. Time. The first few minutes are always the hardest. But over time, I’ve figured out how to get through those first 2 minutes so they don’t get the best of me. Here’s what helps: ✅ 1. Rehearse like you’ll actually be there Say it out loud. Stand up. Move your hands. Wear the shoes you’ll be in. It sounds silly, but it makes a huge difference. Practice until it feels like second nature. ✅ 2. Nail your first 60 seconds Memorize your opening. Know it so well that it flows even if your brain is freaking out. A strong start gives you momentum and calms the butterflies. ✅ 3. Picture it going well Right before I step up, I close my eyes and imagine it going smoothly, clear words, steady voice, maybe even a little applause at the end. It’s like a mental dress rehearsal, and it works. ✅ 4. Breathe low and slow Your breath affects everything: voice, focus, presence. Slow, deep breathing brings you back to center. ✅ 5. Shift the spotlight Most nerves come from thinking, “What will they think of me?” Instead, I ask: “What does this audience need from me right now?” When I focus on the message, not myself, it all gets easier. Also, two game-changers for me: 📌 I ditched paper notes. 📌 And I avoid handheld mics whenever I can (a headset mic = freedom + easier breathing). So no, I haven’t “overcome” the nerves. But I’ve learned how to move through them without letting them stop me. Got your own go-to trick for calming nerves before a talk or important meeting? Drop it below, someone scrolling today probably needs to hear it. #presentationtips #publicspeaking #speaker #leadership #personalbranding

𝗛𝗼𝘄 𝗱𝗼 𝘆𝗼𝘂 𝗴𝗲𝘁 𝗿𝗶𝗱 𝗼𝗳 𝘁𝗵𝗶𝘀 𝘀𝗽𝗲𝗮𝗸𝗶𝗻𝗴 𝗮𝗻𝘅𝗶𝗲𝘁𝘆? I will not discuss sleep, eating well, relaxation, or taking a sip of water during presentations. Even professional speakers are not fully relaxed before a presentation. They bring something else with them: experience and routine. They too have failed time and again in the past, have learned from it, and are constantly improving. There are three experiences and my attitude that were crucial for me: 1. As a lecturer, I stood in front of the students every week for four years and presented and discussed specialist topics. This inevitably lead to routine. 2. Since 15 years, I deliver speeches, moderate, and provide feedback to other people almost every single week, often several times a week as a trainer for presentations. 3. I was and still am motivated to enter the stage. I just love it! Part of this is the positive feedback I have received over many years now. But take it into account: Before succeeding on stage, every single person walked through many highs and lows. We failed, we learned, we improved, we succeeded. Over time, many people lose fear and stagefright. The decisive factor is routine, learning and improving, and mindset work. Thanks to the routine, you could put me on stage at three o’clock in the morning. Apart from the tiredness, I could present on the spot without any fear – and that’s a great feeling: exactly the opposite of 25 years ago! So if you are nervous, routine will help you: use every opportunity for smaller or larger presentations in front of an audience. What attitude do you bring to presentations – especially when you are presenting yourself?

From being a stammerer filled with stage fright to delivering 100+ speeches in 4 years! Here are 10 things I did to train myself to be the best at it: 🎤 Practice Small Chunks: Break your speech into smaller sections and practice each part separately before combining them. This makes it easier to remember and reduces anxiety. 🎤 Record and Review: Record your practice sessions using your phone or a camera. Reviewing these recordings helps identify areas for improvement and track progress over time. 🎤 Gradual Exposure: Start by speaking in front of a mirror, then progress to speaking in front of a small group of friends or family, and gradually increase the audience size. This helps build confidence step-by-step. 🎤 Use Flashcards: Write key points or parts of your speech on flashcards. This helps you stay on track during your speech and reduces the fear of forgetting your lines. 🎤 Join Speaking Clubs: Participate in public speaking clubs like Toastmasters. Regular practice in a supportive environment helps you gain confidence and receive constructive feedback. 🎤 Practice with Distractions: Train yourself to stay focused by practicing your speech in environments with potential distractions, such as a noisy room or with background music playing. 🎤 Mirror Neurons: Watch videos of great speakers and try to mimic their body language and speaking style. This activates your mirror neurons, helping you learn by imitation. 🎤 Mindful Breathing: Before speaking, take deep breaths in for a count of four, hold for four, and exhale for four. This helps calm your nerves and centre your mind. 🎤 Positive Visualization: Spend a few minutes each day visualizing yourself giving a successful speech. Picture the audience applauding and yourself speaking confidently. This mental rehearsal can boost your confidence. 🎤 Use Technology: Utilize speech practice apps that provide real-time feedback on your speaking speed, volume, and clarity. This helps you adjust and improve your delivery. When I learned these lessons, I realized that public speaking wasn't something to fear but something to celebrate. To be able to reach more people and create a long-lasting impact! So, if you're struggling like I was, start training your brain. It's not easy, but it's worth it. ❤️ #publicspeaking #growth #communication #softskills