Ways to Push Past Nerves

Whether you are stepping up to a mic, into a meeting, or onto a stage, it's important to remember that nerves are a completely normal response. They are your body's way of saying this moment matters. Embrace them as a sign of your commitment to the task at hand.

Name It and Aim It

By vocalizing what you feel and what you want it to do for you, you take control of your emotions and use them to your advantage.

• "I feel butterflies. I want their energy to help me project and focus."

• Quick reframe: Nerves mean you care, not that you are unprepared.

Breathe and Anchor

Use a 60-second reset.

• 4-count inhale, 4-count hold, 4-count exhale, 4-count hold. Repeat four times.

• Choose one anchor phrase: "Strong and steady," or "Clear and kind."

• On the exhale, relax your shoulders and soften your jaw.

The Moments Before

Practice in small, low-stakes bursts.

• Walk the room, touch the podium, say your first sentence to an empty chair.

• Do a two-minute run of your opening. Stop while it feels good.

• Borrow confidence from a past win. Picture that scene for ten seconds.

Pre-Event Routine

1. Stand tall, feet grounded

2. Breathe box pattern for one minute

3. Anchor phrase twice

4. Smile with your eyes, then begin

   
   

Try This Today

Record your first two sentences and play them back. This exercise will help you identify what already works well in your delivery, such as your tone, pace, or body language. By recognizing these strengths, you can build on them and enhance your overall presentation.