Managing Anxiety & Physical Symptoms
How to Stay Calm, Confident, and in Control on Stage
Objective:
Learn how to overcome stage anxiety, manage physical symptoms of nervousness, and build confidence so you can deliver an unforgettable performance every time.
Why Managing Speaking Anxiety Matters
The Problem:
Even experienced speakers sometimes struggle with:
❌ Nervousness before stepping on stage.
❌ Physical symptoms like shaky hands, dry mouth, or sweating.
❌ Fear of forgetting their words or losing the audience.
The Solution:
By mastering mental and physical techniques, you can:
✔ Reduce nervousness and feel in control before speaking.
✔ Use adrenaline to enhance your performance instead of letting it overwhelm you.
✔ Stay calm and collected—even in high-pressure situations.
📌 Example:
A nervous speaker may speak too fast, fidget, or avoid eye contact. A prepared, confident speaker slows down, controls their breathing, and connects with the audience naturally.
Step 1: Mental Strategies to Overcome Anxiety
1. Reframe Nervousness as Excitement
● Your body reacts the same way to excitement as it does to fear (fast heartbeat, adrenaline, energy).
● Instead of thinking, “I’m nervous,” say:
🎤 “I’m excited to share this message!”
📌 Example:
Athletes and performers use this trick to turn anxiety into focus and energy.
💡 Pro Tip: Excitement is just nervousness with a positive mindset shift!
2. Visualize a Successful Performance
● Close your eyes and picture yourself speaking confidently.
● Imagine the audience engaged, nodding, and reacting positively.
📌 Example:
Top speakers mentally rehearse their speech multiple times before stepping on stage.
💡 Pro Tip: Your brain can’t tell the difference between real and imagined success—visualization makes you more prepared!
3. Shift Focus Away from Yourself
● Anxiety grows when you focus on “What if I mess up?”
● Instead, focus on:
🎤 “How can I help and inspire this audience?”
📌 Example:
If you shift your focus from your own fears to serving the audience, your nerves will fade.
💡 Pro Tip: Make it about them, not you. Your message is what matters!
Step 2: Physical Techniques to Stay Calm & Confident
1. Control Your Breathing
✔ Deep diaphragmatic breathing (not shallow chest breathing) calms your body.
✔ Use the 4-7-8 breathing technique:
● Inhale for 4 seconds
● Hold for 7 seconds
● Exhale for 8 seconds
📌 Example:
Professional singers and actors use breathing techniques to control stage nerves.
💡 Pro Tip: Try breathing slowly before stepping on stage—it signals your brain to relax.
2. Release Tension from Your Body
✔ Shake out your arms and roll your shoulders before going on stage.
✔ Avoid locking your knees—stand relaxed and balanced.
📌 Example:
Watch how confident speakers stand strong but relaxed—no stiffness, no fidgeting.
💡 Pro Tip: Move with intention, not nervous energy.
3. Speak Slower Than You Think You Should
✔ Nervous speakers rush their words—slow down and pause for effect.
✔ If you feel anxious, take a breath and start at a controlled pace.
📌 Example:
🎤 “The number one mistake speakers make… (pause) … is rushing through their message.”
💡 Pro Tip: If you feel nervous, pause and take a sip of water—it helps reset your rhythm.
Step 3: Handling Physical Symptoms on Stage
1. Dry Mouth?
✔ Keep water nearby and take small sips before speaking.
✔ Suck on a small mint before going on stage to activate saliva production.
📌 Example:
TED speakers always have a water bottle on stage—it’s a pro move!
2. Shaky Hands?
✔ If holding a mic, rest one hand on the podium or your hip for stability.
✔ Use larger gestures instead of keeping hands still (it reduces shakiness).
📌 Example:
If you feel shaky, focus on using hand gestures to express your points naturally.
3. Sweating or Feeling Flushed?
✔ Wear breathable clothing (dark colors hide sweat stains).
✔ Keep a small towel or tissues nearby if needed.
📌 Example:
Many TV hosts and speakers use powder or blotting sheets to reduce facial shine under lights.
Step 4: Practice & Desensitize Yourself to Public Speaking
1. Practice in Low-Stress Environments
✔ Rehearse in front of friends, family, or a mirror.
✔ Join a group like Toastmasters for real-world experience.
📌 Example:
Great speakers practice out loud multiple times before a big talk.
💡 Pro Tip: Speaking gets easier the more you do it. Start small, build confidence!
2. Record Yourself & Analyze
✔ Use video recordings to check your voice, body language, and pacing.
✔ Identify areas where you rush, fidget, or look uncomfortable.
📌 Example:
Professional speakers watch recordings of themselves to improve.
💡 Pro Tip: Seeing yourself on camera makes public speaking feel more natural over time!
Action Steps: Overcome Speaking Anxiety This Week
✅ Practice deep breathing before your next speech.
✅ Rehearse in front of a small audience or record yourself.
✅ Use visualization to build confidence before stepping on stage.
Common Pitfalls to Avoid
❌ Overthinking your anxiety. – Your audience won’t notice it as much as you do!
❌ Speaking too fast. – Slow down, breathe, and pause for effect.
❌ Trying to be perfect. – Authenticity matters more than perfection!
To solidify your learning in Module 7, download and complete the attached Module 7 worksheet. This will help you refine your keynote structure, storytelling techniques, visuals, and delivery.
Once you’ve completed the worksheet, take the Module 7 quiz to assess your understanding and ensure you’re ready to move forward.
See you in Module 8!
