We’ve all felt it—the flutter of nerves, the dry throat, the mind going blank just when you need it to shine the brightest. Stage fright is a natural response to the pressure of speaking in front of others, whether you’re on a physical stage or facing a grid of faces on Zoom. The good news? It’s something you can learn to manage, no matter the setting. Here’s how to calm those nerves, boost your confidence, and deliver an impactful presentation—both in person and online.
1. Prepare, Prepare, Prepare
The more familiar you are with your material, the more comfortable you’ll feel. This doesn’t mean you have to memorize every word; in fact, that can add pressure. Instead, focus on knowing your main points well. If you’re presenting on Zoom, keep a few key points on sticky notes or on a second screen to glance at, if needed. Being prepared frees up mental space to focus on your delivery, reducing the chance of blanking out mid-speech.
2. Practice Speaking in Smaller Settings
If the idea of facing an audience—even a virtual one—gives you the jitters, start small. Rehearse in front of a mirror, record yourself, or present to a friend or family member. You can even try a low-stakes Toastmasters meeting, where the supportive environment is ideal for practicing. Every bit of practice builds familiarity and diminishes fear.
3. Visualize Success, Not Failure
Visualization is a powerful tool. Take a few moments to picture yourself delivering your talk smoothly and confidently. Imagine the audience reacting positively—people nodding along or smiling in response. This technique rewires your brain to focus on success rather than imagining things going wrong, which helps reduce anxiety.
4. Adjust Your Breathing
It’s easy to forget to breathe properly when nervous! Practice slow, deep breathing to lower your heart rate and calm your nerves. Before you start speaking, take three deep breaths. Inhale slowly through your nose, hold for a second, and exhale through your mouth. This simple trick can make a world of difference in how grounded you feel.
5. Harness Body Language
Your body language influences not only how others perceive you but also how you feel about yourself. Stand (or sit) with your shoulders relaxed and back straight. Try a power pose before you go live, or even stretch a bit. On Zoom, keep your hands visible to reinforce connection and use gentle gestures to emphasize points.
6. Engage With the Audience, Even Online
When you’re engaging with the audience, whether on stage or on Zoom, you’re shifting focus away from yourself and toward the connection. In an in-person setting, make eye contact with a few friendly faces in the crowd. On Zoom, try looking at the camera rather than at yourself on screen. This helps create a sense of direct communication and reduces self-consciousness.
7. Embrace Silence
Silence can feel uncomfortable when you’re nervous, but it’s a powerful tool. If you lose your place or need a moment, don’t be afraid to pause. Take a breath, find your next thought, and carry on. Pauses add emphasis and give your audience a chance to absorb what you’ve said. Plus, they often come across as confident and intentional.
8. Remember: Perfection Is Not the Goal
It’s easy to become so focused on delivering a perfect presentation that you forget the purpose—connecting and sharing your message. Remember, your audience is human too; they’re not expecting perfection, and small mistakes or moments of vulnerability often make you more relatable. Shift your focus from perfection to authenticity and clarity, and your nerves will start to fade.
9. Use a Familiar Environment on Zoom
When presenting virtually, make yourself as comfortable as possible. Choose a space where you feel at ease and minimize distractions. Make sure your setup is ready, your lighting is good, and your materials are accessible. This familiarity helps reduce the sense of unpredictability, making you feel more grounded.
10. Acknowledge and Accept Your Nerves
Finally, know that feeling nervous is completely normal. Even the most experienced speakers get stage fright. Rather than fighting your nerves, acknowledge them as a sign that you care about what you’re sharing. When you accept your nerves, you’re often better able to channel them into energy for a powerful delivery.
Stage fright may never completely go away, but with these strategies, you can manage it and become a more confident, connected speaker. The next time you’re faced with an audience—whether in person or on Zoom—give yourself the grace to be human. Embrace your preparation, focus on your message, and watch as your stage fright begins to fade.