1. Calming Your Nerves-Cheat Sheet
Breathe. Breathe in deeply (feeling it in the abdomen) and exhale slowly three times as you
walk to your speaking spot. Do this once before you begin to speak if possible.
Be prepared. Knowing your speech is the best it can be and knowing you have practiced it will
help alleviate a lot of anxiety.
Dress comfortably. While you do need to dress according to criteria you should avoid clothes
that are restrictive.
Make eye contact while speaking. Seeing how receptive your audience is can alleviate stress
and build confidence.
Smile. It evokes a sense of wellbeing.
Move your body. Be careful with this one you do not want to move too much. Stress causes the
body to go into flight or fight mode pumping epinephrine through your muscles. If you do not
move your legs and arms will shake more. Subtle movements for a beginner speaker is best. If
you are using PowerPoint, visual aids or interacting with the audience this movement should
suffice.
Avoid caffeine (a little is okay if it is early and you are a caffeine drinker) and alcohol before your
speech. If you are speaking early in the morning avoid sleep aids that might linger in your
system, the night before. Avoid a lot of complex carbohydrates. Do eat protein and drink water.
Exercise and get outdoors. Having a regular exercise routine alleviates a lot of nervous energy.
Getting out in nature also helps relieve stress. Hiking in a park therefore is a very good stress
reliever.
Sleep on a regular schedule. Bodies and minds function better when regular sleep patterns are
established. Try to get up and go to bed at the same time every day. Get 7-9 hours of sleep.
Put your speech in perspective.