Do you find it difficult to speak in front of a group of people? Do your hands and voice begin to tremble? Does your mouth get dry and your brain freeze up? These are the classic signs of suffering from stage fright — that nervous feeling you get when you have to speak in public.
You can get stage fright when you are making presentations, but it can also affect you in many other situations. Perhaps you find it difficult to speak up on Zoom, in meetings with colleagues, in parent-teacher meetings, in job interviews or when you have to make a short speech in front of family and friends. Just talking to the boss might cause you to break out in a sweat.
If you ever suffer from stage fright, here are a few simple tips to help you overcome your nervousness.
1. Don’t be afraid
Nervousness is a natural reaction to a stressful situation. It’s temporary and it disappears once the stressful event has passed. It can even have a positive effect. It boosts your adrenaline production and enhances your alertness and energy levels.
So, nervousness is a natural response to a situation outside your comfort zone. It’s your body’s way of preparing you for what is coming. Knowing and accepting that this is a natural occurrence can help you let go of some of your fears.
2. Prepare in advance
Being prepared for the task that makes you nervous can help make you more self-assured.
If you are required to make a presentation or give a short speech, practise it several times, until you feel comfortable with what you are saying. Learn the opening by heart. Know exactly what you want to say to get off to a good start.
For a job interview, do research on the organization and the position so that you can speak about them knowledgeably. Think about what questions might come up and plan your answers.
Carefully check the agenda of any meeting you have to attend. Decide what your opinion is on the key issues. Prepare two or three arguments to support your point of view.
3. Think positively
Visualize yourself doing well. In your head, walk through the event that makes you nervous. Imagine yourself being calm and successful.
Think of yourself in front of your audience making a relaxed presentation. Imagine the audience’s positive reactions. Visualize yourself answering your interviewer’s questions. Provide good, clear answers. Then you get offered the job. Imagine convincing your colleagues about a key departmental issue in your next staff meeting.
Various studies show that positive thinking can change the way you feel about yourself and others. You can’t change the world, but you can change how you perceive it and how you react to it.
4. Relax
Take a few minutes to relax before an event that makes you feel nervous.
Adrenaline makes your knees tremble and your hands shake. Walk up and down a flight of stairs or along a corridor to get rid of this nervous energy.
Sit in a quieter space for a few minutes. Calm yourself down and think positive thoughts.
Relax your body. Do this progressively. Tighten the shoulders and then relax them. Then tighten your arm muscles and relax them.
5. Breathe
When we are nervous, our heart rate speeds up and we start to hyperventilate — this means that our breathing is too fast and too shallow. It can make you feel weak and light-headed. Your chest begins to hurt, and your mind starts to race.
Just before you speak in public, concentrate on your breathing. Think about breathing slowly. This not only calms you down, but also distracts you from your nervousness.
Take ten deep breaths. Focus on taking the air in through your nose. Concentrate on filling your lungs and then feel the air leaving your body through your mouth, taking a few seconds longer to breathe out than in. Breathing in this way helps you stay calm and focus your thoughts and energy.
6. Avoid caffeinated drinks
Many like an extra cup of coffee to increase their energy levels. But it’s probably better to avoid caffeinated drinks before an event. Caffeine is known to make people feel nervous and jumpy. And it’s not just coffee that contains caffeine. Energy drinks do, too.
Have a citrus juice half an hour before the event. Citrus juice can lower your blood pressure and ease your anxiety. Alternatively, drink a calming herbal tea.
7. Talk to someone
Talk to a friend, parent or mentor about your nervousness and how it makes you feel. Simply talking about the problem can help lower your anxiety levels.
Getting someone else’s perspective on the situation can also help. You might find, for example, that when you are presenting, you seem confident to those listening. Getting positive feedback can help you feel positive about yourself.
The person you talk to might have had similar problems and overcome them. You can pick up some useful tips from others.
Remember that nobody knows that you are feeling nervous. Most people feel more nervous than they actually appear. It’s good to be reminded of that by someone who has seen you in action.