We’ve all been there … standing in front of a room full of people, our heart racing, palms sweating, and words threatening to tumble out in a rush or refusing to come out at all!
Whether it’s a presentation, a high-stakes meeting, or an important conversation, staying calm under pressure is essential for effective communication and fortunately, there are ways to help you manage your nerves and communicate with both clarity and confidence.
And they don’t need to be complicated … here are just five simple ideas that will help you to control what you say and do, so that you come across as calm, confident and clear.
1. Practice deep breathing
When we’re anxious, our breathing becomes shallow, which only heightens our sense of panic. Practicing deep breathing can counteract this. Try the 4-7-8 technique: inhale for four seconds, hold for seven, and exhale for eight. This slows your heart rate, calms your mind, and gives you a moment to gather your thoughts before speaking.
2. Focus on your audience, not yourself
One of the biggest sources of anxiety is worrying about how we’re being perceived. Instead, shift your focus outward; think about your audience and the message you want to convey. What do they need to hear? How can you serve them? This mindset shift moves you away from self-consciousness and towards focused delivery.
3. Embrace the power of the pause
Many people feel the need to fill every silence with words, but pausing is a powerful tool. It allows you to collect your thoughts, emphasise key points, and give your audience time to absorb what you’re saying. If you know you like to fill “white noise” with words, then think about where you are going to pause in advance. It never feels as long to your audience as it does to you and it can project confidence and control, even if you’re feeling nervous inside.
4. Reframe nerves as excitement
Physiologically, nervousness and excitement feel very similar. If I asked you to describe what either feels like you would probably use similar words. The difference is how we interpret those sensations. Instead of telling yourself, “I’m so nervous,” reframe it as, “I’m excited!” This simple mental shift can help you channel that energy positively, making you appear more engaged and enthusiastic.
5. Prepare, but don’t overload
Preparation breeds confidence. Knowing your key points well reduces anxiety and allows you to focus on delivery rather than scrambling for words. I don’t mean script what you’re going to say. Have a structure with key messages rather than trying to memorise a script.
The more you practice, the more natural these strategies will become, allowing you to engage your audience and get your message across with clarity and impact. And if you are able to get to High Wycombe and want more practice, come and join us at the Presentation Club held on the last Tuesday of the month.
