You’ve researched your topic, built your slides, maybe even practised in front of a mirror but when it’s time to present, your heart races, your hands shake, and your mind goes blank. Sound familiar?

But here’s the truth: being nervous doesn’t mean you’re doing something wrong. It means you care. The goal isn’t to eliminate anxiety completely it’s to manage it so you can speak clearly, confidently, and with as little stress as possible.

Let’s break down some practical ways to prepare, calm your nerves, and perform at your best when the spotlight’s on you.

Why Public Speaking Feels So Intimidating

First, let’s normalise it: most people find public speaking difficult. It’s ranked as one of the most common social fears right up there with heights and spiders.

But why is it so intense?

When you’re presenting, you’re vulnerable. All eyes are on you. You’re being evaluated not just on what you say, but how you say it. That social pressure activates your brain’s threat system, which triggers physical symptoms: rapid heartbeat, dry mouth, shaking hands, and difficulty thinking clearly. It’s the body’s “fight or flight” response kicking in, even though there’s no real danger.

The good news? You don’t need to be a natural-born speaker to succeed. With the right strategies, you can reduce anxiety, increase confidence, and deliver a presentation that feels composed and authentic not panic-fuelled.

Before the Presentation: Prepare with Purpose

Good preparation builds confidence. And confidence helps reduce anxiety. Here’s how to make your prep work for you:

1. Know Your Content Inside Out

Don’t memorise your script word for word. Instead, focus on understanding your material thoroughly. Use bullet points or cue cards to keep your delivery natural and flexible. If you know your key points and transitions, you’ll feel more in control and less likely to panic if you forget a word or two.

2. Practise (But Practise Smart)

Practise out loud, more than once. Record yourself and listen back. If you stumble over certain phrases, adjust them. Try to rehearse in the actual space or environment where you’ll be speaking, if possible.

Better yet, practise in front of a friend or two you’ll get used to being watched, and they can offer feedback on what works and what needs refining.

3. Time Yourself

One of the most avoidable presentation stresses is running out of time or finishing too early. Knowing your rough timing gives you an extra layer of confidence and control.

In the Moment: Calming Your Body and Mind

You’ve done the prep. Now you’re standing in front of the group, and your body’s in overdrive. Here’s how to manage that:

1. Breathe to Stay Grounded

Anxiety changes your breathing it becomes shallow and fast, fuelling even more stress. Take a moment to do a few deep belly breaths before you begin:

• Inhale through your nose for a count of four.
• Hold for four.
• Exhale slowly through your mouth for six.

Do this 3–4 times. It activates your parasympathetic nervous system the part that calms you down.

2. Find a Friendly Face

Make eye contact with someone in the audience who looks engaged or supportive. Having a single person to anchor to even just for a few seconds can steady your nerves and remind you that your audience isn’t out to get you.

3. Embrace the Pause

If your mind goes blank or you lose your place, pause. Take a breath, glance at your notes, and pick up where you left off. A pause will always feel longer to you than it does to your audience and it can actually make you seem more composed.

Reframing How You Think About Public Speaking

Often, our anxiety comes not from the speaking itself, but from what we believe it says about us. Thoughts like “I’ll mess it up” or “Everyone’s judging me” only fuel the fear.

Try shifting your mindset:

• Instead of: “I’m not good at public speaking.” Try: “I’m still learning and every experience helps me improve.”
• Instead of: “Everyone will notice I’m nervous.” Try: “Most people won’t notice and those who do will understand.”
• Instead of: “I have to be perfect.” Try: “My job is to communicate clearly not to deliver a TED Talk.”

Anxiety shrinks when we challenge the unrealistic expectations we put on ourselves.

After the Presentation: Reflect, Don’t Ruminate

It’s tempting to replay every second of your presentation and pick apart what you could’ve done better. That’s natural but don’t get stuck there.

Try this instead:

• What went well? Maybe your opening landed, or you stayed within time.
• What would you improve next time? Keep it specific and constructive.
• How did you manage your nerves? Even getting through it is a win worth acknowledging.

Each presentation is practice for the next. Confidence builds through repetition — not perfection.

If Your Anxiety Feels Unmanageable

It’s completely okay to feel nervous. But if your anxiety around public speaking feels overwhelming like it’s stopping you from participating in classes, avoiding assessments, or affecting your self-esteem it might be time to get some extra support.

You’re not alone. Many university wellbeing services offer one-to-one counselling, group workshops, or confidence-building sessions specifically around performance anxiety. You could also explore resources like:

• Student Space
• Student Minds
• Mind

There’s no shame in reaching out. Speaking in public is a challenge and you deserve support that helps you face it with confidence.

Final Thoughts: You’re More Capable Than You Think

Performance anxiety doesn’t mean you’re not cut out for public speaking it just means you care. With the right preparation, mindset, and tools, you can calm your nerves, stay grounded, and communicate your ideas with clarity.

And remember: no one expects perfection. People care far less about how nervous you seem, and far more about what you have to say.

You’ve got this one breath, one pause, one presentation at a time.