Public Speaking - Dealing with Nerves the Day of the Event

The day of your presentation can make you nervous. 

Therefore, I wanted to share some things you can do to get yourself in the right state of mind. 

Remember that it is not about getting rid of anxiety or nervousness, as they’re completely normal since for most people speaking is their biggest fear; it is about minimizing it. Here are several tools and strategies that will help you remain focused and calm on the day of your event.

The night before: 

Take a big burden off your shoulders by being as organized as possible. The night before your event you should have everything ready. Therefore, if you have things to print out, PowerPoint to finish, or equipment to load in the car, make sure that it’s all ready to go and in place so that the only thing that you have to worry about the next day is getting up and going. This will release any unnecessary stress that preparation may create.


Be routine: 

Start your morning or day with one of the routines that you have established that gets you in the right state of mind. This also includes starting your day with something that will empower you and make you laugh. Consider watching an inspirational or funny video.


Relax your body: 

Here are a few foods that have calming effects:

• Magnesium, as it naturally relaxes the body
• Banana, as it is high in potassium and will help lower an empty or nauseous feeling in your   stomach without feeling full
• Drink citrus juice half an hour before your performance, as it can lower your blood pressure and ease your anxiety
• Avoid caffeine, unless you are one of those people that is addicted to caffeine and if you do not have it you will crash—but don’t have more than you normally would. Caffeine has a tendency to make people more nervous and jittery. If you are concerned about energy, remember that your body is already producing adrenaline so that you are ready to go.

 Gently hum to steady your voice and to relax your body.

Chew gum: 

Chewing gum has been shown to reduce tension (just do not do it while you are presenting).

Stretch: 

Doing simple stretches such as stretching your arms, legs, back, and shoulders is a great way to release tension in your body.

Meditate: 

Meditation can be a powerful tool for quieting your mind and getting you re-centered. You can take 15-20 to meditate an hour before your presentation or in the morning before you head out to the event. Make sure that you find a quiet place or you can use your headphone and play a guided meditation or soothing music to block out noise. Rest your hands on your lap and sit comfortably, or you can do a walking meditation. Keep in mind that it will be much more beneficial if you establish a routine with meditation as part of your practice process, rather than trying to start meditating the day of the event.

Stay focused on the task at hand: 

One of the best things that we do when we are going to present or are running a conference is that we focus on the tiny individual task that we have to accomplish. Staying present in the moment helps us keep our focus where it truly needs to be instead of worrying about things that may happen. Being focused on the next action to take helps ensure you’re not spending your time stuck in thought, making it easier to remain calm.

Gratitude and positive thinking: 

Gratitude is powerful because you cannot be in a state of gratitude and fear or anxiety at the same time. Gratitude shifts our emotion and focus. Therefore, at any point you can start thinking about the things that you are grateful for. This can be even more powerful if the things that you are grateful for correlate with the actual event. Also, think positively and focus on everything that could go right instead of what could go wrong. For every negative, make sure that you are countering it with positive thoughts.

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