Resource 15: Day-Of Prep—How to Overcome Stage Fright

Action

• Do slow breathing exercises.
• Warm up vocally and physically.
• Practice out loud.
• Walk around or sing.

Benefit

Warm ups help you get in the zone and work to calm nerves and get your body in performance-ready mode.

Action

• Stop what you are doing. Don't overrehearse.
• Let it go: remind yourself, "it is what it is."

Benefit

Cramming increases nerves: instead, you need to get to a place of peace, where you give yourself some space from your preparation.

Action

Talk to people and converse with others around you.

Benefit

Mindless chatter can take your mind off your presentation and put you in a more social place mentally. It is good to start speaking before you have to give your actual remarks.

You're in your seat, ready to give your speech...

Action

• Find a quiet place (an actual place or somewhere in your mind) and center yourself.
• Tell yourself affirmations like "you got this" or "you've done this before" or "you have something important to say".
• Take breaths and exhale slowly: repeat until the shakiness disappears.

Benefit

It is important to reaffirm your trust in yourself. Rather than thinking about your nerves or overthinking your speech, it is helpful to remind yourself that your voice is worthy.

Your name has been called...it's go time...

Action

• Turn it "on". Mentally switch into performance mode.
• Look at people as you walk up.

Benefit

A performance mode helps you switch into a person who doesn't feel fear. In this mode, you acknowledge the audience, instead of avoiding eye contact.

Action

Stand in a grounded position and acknowledge in audience.

Benefit

Ground yourself when you get to the front. Don't speak while walking, but wait until you and the audience are ready.