BREATHE BEFORE YOU BEGIN

Slow, deep breathing activates your body’s calming response. Before stepping out, take five deep breaths. This lowers your heart rate and signals your nervous system to relax, giving you a moment of control before the chaos of the spotlight.

REFRAME THE NERVOUSNESS

Anxiety and excitement feel almost identical in the body. Instead of thinking “I’m terrified”, tell yourself “I’m energised”. Research shows this simple reframe improves performance as your body’s tension becomes fuel rather than an obstacle, and your delivery gains an edge it wouldn’t have without the nerves.

PREPARE MORE THAN YOU THINK YOU NEED TO

Confidence comes from competence. Rehearse until the material feels automatic. When you know your content deeply, your mind has the capacity to engage with the audience rather than scramble for what comes next.

FOCUS OUTWARD

Stage fright intensifies when you obsess over how you look or sound. Shift your attention to the audience: what do they need from this moment? That sense of purpose quiets self-consciousness and grounds your delivery in something larger than your own nerves.