a presentation anxiety

• SUGGESTED TOPICS
• The Magazine
• Newsletters
• Managing Yourself
• Managing Teams
• Work-life Balance
• The Big Idea
• Data & Visuals
• Reading Lists
• Case Selections
• HBR Learning
• Topic Feeds
• Account Settings
• Email Preferences

Don’t Let Anxiety Sabotage Your Next Presentation

• Riaz Meghji

Stop focusing on yourself and start focusing on your audience.

If you want to beat speaking anxiety, you need to stop focusing on yourself and point your focus outward. This shift isn’t something that can happen instantaneously. It takes time, patience, and practice. Here’s how to get started.

• Be a giver, not a taker. Takers tend to have more anxiety. They want and need validation from their listeners.
• Givers, on the other hand, are all about service. They do work beforehand to connect with stakeholders and use the information they receive to address the needs of their audience. As a result, their presentation becomes less about them and more about helping the other people in the room.
• If you want to turn your presentation into an act of service, you need to talk to the people in the room — well before your presentation begins.
• Choose about three to five influential leaders, and meet with them before to learn their concerns and goals surrounding the topic you’re presenting on.
• Then, incorporate your findings into you presentation. This will help you shift your focus outwards, from yourself to the audience, and as a result, ease some of your nerves.

Where your work meets your life. See more from Ascend here .

How many times have you had an important message to share, only to be sabotaged by anxiety right before you speak?

• RM Riaz Meghji is a human connection keynote speaker, author of Every Conversation Counts: The 5 Habits of Human Connection That Build Extraordinary Relationships and creator of The Magnetic Presenter speaker coaching program. He is also an accomplished broadcaster with 17 years of television hosting experience. Riaz has hosted for Citytv’s Breakfast Television, MTV Canada, TEDxVancouver, CTV News, and the Toronto International Film Festival.  

Partner Center

• Bipolar Disorder
• Therapy Center
• When To See a Therapist
• Types of Therapy
• Best Online Therapy
• Best Couples Therapy
• Best Family Therapy
• Managing Stress
• Sleep and Dreaming
• Understanding Emotions
• Self-Improvement
• Healthy Relationships
• Student Resources
• Personality Types
• Guided Meditations
• Verywell Mind Insights
• 2023 Verywell Mind 25
• Mental Health in the Classroom
• Editorial Process
• Meet Our Review Board
• Crisis Support

How to Manage Public Speaking Anxiety

Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

Luis Alvarez / Getty Images

Speech Anxiety and SAD

How to prepare for a speech.

Public speaking anxiety, also known as glossophobia , is one of the most commonly reported social fears.

While some people may feel nervous about giving a speech or presentation if you have social anxiety disorder (SAD) , public speaking anxiety may take over your life.

Public speaking anxiety may also be called speech anxiety or performance anxiety and is a type of social anxiety disorder (SAD). Social anxiety disorder, also sometimes referred to as social phobia, is one of the most common types of mental health conditions.

Public Speaking Anxiety Symptoms

Symptoms of public speaking anxiety are the same as those that occur for social anxiety disorder, but they only happen in the context of speaking in public.

If you live with public speaking anxiety, you may worry weeks or months in advance of a speech or presentation, and you probably have severe physical symptoms of anxiety during a speech, such as:

• Pounding heart
• Quivering voice
• Shortness of breath
• Upset stomach

Causes of Public Speaking Anxiety

These symptoms are a result of the fight or flight response —a rush of adrenaline that prepares you for danger. When there is no real physical threat, it can feel as though you have lost control of your body. This makes it very hard to do well during public speaking and may cause you to avoid situations in which you may have to speak in public.

How Is Public Speaking Anxiety Is Diagnosed

Public speaking anxiety may be diagnosed as SAD if it significantly interferes with your life. This fear of public speaking anxiety can cause problems such as:

• Changing courses at college to avoid a required oral presentation
• Changing jobs or careers
• Turning down promotions because of public speaking obligations
• Failing to give a speech when it would be appropriate (e.g., best man at a wedding)

If you have intense anxiety symptoms while speaking in public and your ability to live your life the way that you would like is affected by it, you may have SAD.

Public Speaking Anxiety Treatment

Fortunately, effective treatments for public speaking anxiety are avaible. Such treatment may involve medication, therapy, or a combination of the two.

Short-term therapy such as systematic desensitization and cognitive-behavioral therapy (CBT) can be helpful to learn how to manage anxiety symptoms and anxious thoughts that trigger them.

Ask your doctor for a referral to a therapist who can offer this type of therapy; in particular, it will be helpful if the therapist has experience in treating social anxiety and/or public speaking anxiety.

Research has also found that virtual reality (VR) therapy can also be an effective way to treat public speaking anxiety. One analysis found that students treated with VR therapy were able to experience positive benefits in as little as a week with between one and 12 sessions of VR therapy. The research also found that VR sessions were effective while being less invasive than in-person treatment sessions.

Get Help Now

We've tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

If you live with public speaking anxiety that is causing you significant distress, ask your doctor about medication that can help. Short-term medications known as beta-blockers (e.g., propranolol) can be taken prior to a speech or presentation to block the symptoms of anxiety.

Other medications may also be prescribed for longer-term treatment of SAD, including selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). When used in conjunction with therapy, you may find the medication helps to reduce your phobia of public speaking.

In addition to traditional treatment, there are several strategies that you can use to cope with speech anxiety and become better at public speaking in general . Public speaking is like any activity—better preparation equals better performance. Being better prepared will boost your confidence and make it easier to concentrate on delivering your message.

Even if you have SAD, with proper treatment and time invested in preparation, you can deliver a successful speech or presentation.

Pre-Performance Planning

Taking some steps to plan before you give a speech can help you better control feelings of anxiety. Before you give a speech or public performance:

• Choose a topic that interests you . If you are able, choose a topic that you are excited about. If you are not able to choose the topic, try using an approach to the topic that you find interesting. For example, you could tell a personal story that relates to the topic as a way to introduce your speech. This will ensure that you are engaged in your topic and motivated to research and prepare. When you present, others will feel your enthusiasm and be interested in what you have to say.
• Become familiar with the venue . Ideally, visit the conference room, classroom, auditorium, or banquet hall where you will be presenting before you give your speech. If possible, try practicing at least once in the environment that you will be speaking in. Being familiar with the venue and knowing where needed audio-visual components are ahead of time will mean one less thing to worry about at the time of your speech.
• Ask for accommodations . Accommodations are changes to your work environment that help you to manage your anxiety. This might mean asking for a podium, having a pitcher of ice water handy, bringing in audiovisual equipment, or even choosing to stay seated if appropriate. If you have been diagnosed with an anxiety disorder such as social anxiety disorder (SAD), you may be eligible for these through the Americans with Disabilities Act (ADA).
• Don’t script it . Have you ever sat through a speech where someone read from a prepared script word for word? You probably don’t recall much of what was said. Instead, prepare a list of key points on paper or notecards that you can refer to.
• Develop a routine . Put together a routine for managing anxiety on the day of a speech or presentation. This routine should help to put you in the proper frame of mind and allow you to maintain a relaxed state. An example might be exercising or practicing meditation on the morning of a speech.

Practice and Visualization

Even people who are comfortable speaking in public rehearse their speeches many times to get them right. Practicing your speech 10, 20, or even 30 times will give you confidence in your ability to deliver.

If your talk has a time limit, time yourself during practice runs and adjust your content as needed to fit within the time that you have. Lots of practice will help boost your self-confidence .

• Prepare for difficult questions . Before your presentation, try to anticipate hard questions and critical comments that might arise, and prepare responses ahead of time. Deal with a difficult audience member by paying them a compliment or finding something that you can agree on. Say something like, “Thanks for that important question” or “I really appreciate your comment.” Convey that you are open-minded and relaxed. If you don’t know how to answer the question, say you will look into it.
• Get some perspective . During a practice run, speak in front of a mirror or record yourself on a smartphone. Make note of how you appear and identify any nervous habits to avoid. This step is best done after you have received therapy or medication to manage your anxiety.
• Imagine yourself succeeding . Did you know your brain can’t tell the difference between an imagined activity and a real one? That is why elite athletes use visualization to improve athletic performance. As you practice your speech (remember 10, 20, or even 30 times!), imagine yourself wowing the audience with your amazing oratorical skills. Over time, what you imagine will be translated into what you are capable of.
• Learn to accept some anxiety . Even professional performers experience a bit of nervous excitement before a performance—in fact, most believe that a little anxiety actually makes you a better speaker. Learn to accept that you will always be a little anxious about giving a speech, but that it is normal and common to feel this way.

Setting Goals

Instead of trying to just scrape by, make it a personal goal to become an excellent public speaker. With proper treatment and lots of practice, you can become good at speaking in public. You might even end up enjoying it!

Put things into perspective. If you find that public speaking isn’t one of your strengths, remember that it is only one aspect of your life. We all have strengths in different areas. Instead, make it a goal simply to be more comfortable in front of an audience, so that public speaking anxiety doesn’t prevent you from achieving other goals in life.

A Word From Verywell

In the end, preparing well for a speech or presentation gives you confidence that you have done everything possible to succeed. Give yourself the tools and the ability to succeed, and be sure to include strategies for managing anxiety. These public-speaking tips should be used to complement traditional treatment methods for SAD, such as therapy and medication.

Crome E, Baillie A. Mild to severe social fears: Ranking types of feared social situations using item response theory . J Anxiety Disord . 2014;28(5):471-479. doi:10.1016/j.janxdis.2014.05.002

Pull CB. Current status of knowledge on public-speaking anxiety . Curr Opin Psychiatry. 2012;25(1):32-8. doi:10.1097/YCO.0b013e32834e06dc

Goldstein DS. Adrenal responses to stress . Cell Mol Neurobiol. 2010;30(8):1433-40. doi:10.1007/s10571-010-9606-9

Anderson PL, Zimand E, Hodges LF, Rothbaum BO. Cognitive behavioral therapy for public-speaking anxiety using virtual reality for exposure . Depress Anxiety. 2005;22(3):156-8. doi:10.1002/da.20090

Hinojo-Lucena FJ, Aznar-Díaz I, Cáceres-Reche MP, Trujillo-Torres JM, Romero-Rodríguez JM. Virtual reality treatment for public speaking anxiety in students. advancements and results in personalized medicine .  J Pers Med . 2020;10(1):14. doi:10.3390/jpm10010014

Steenen SA, van Wijk AJ, van der Heijden GJ, van Westrhenen R, de Lange J, de Jongh A. Propranolol for the treatment of anxiety disorders: Systematic review and meta-analysis . J Psychopharmacol (Oxford). 2016;30(2):128-39. doi:10.1177/0269881115612236

By Arlin Cuncic, MA Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

• Find a Firm

Here's How to Overcome Presentation Anxiety

By rob biesenbach, july-august 2020.

If you’re like most people, then you get nervous or anxious before a presentation. It’s OK. Even professional speakers go through this.

The difference is in how you manage it. You can let the anxiety drive you crazy and even affect your performance, or you can meet it head-on and at least subdue it, if not conquer it.

Billions of words have been written about overcoming stage fright. Beyond the usual menu of tactics, I’m going to offer a way to reframe your thinking, with a healthy dose of tough love.

But first, let’s clear the air on an important issue.

Bust a popular myth.

One little factoid that we hear all the time is that people fear public speaking even more than death. Death! 

But while that’s the premise of a memorable Jerry Seinfeld bit — “Now this means to the average person, if you have to go to a funeral, you’re better off in the casket than doing the eulogy” — nobody has found an actual study to support this claim.

I may be biased because I speak for a living but, personally, I would rather be up there doing the eulogy.

While some people suffer from truly debilitating anxiety that might require a deeper level of intervention, most people’s fear can be managed with a handful of simple tools. 

And, like I said, some tough love.

Check your ego at the podium.

When you explore the source of people’s speaking anxiety, it often comes down to the fear of making mistakes or looking dumb in front of colleagues or other people they need to impress. 

And some are self-conscious about their appearance or the sound of their voice.

For this group, I would say, “Get over it!”

Yes, get over it. That’s your ego talking. Your presentation is not about you, it’s about them — your audience.

Your only job is to provide useful information that will help them in some way, large or small — information that will lead them to change their thinking or even their behavior on a particular issue.

So set aside the notion of dazzling or impressing them. Turn the tables on your anxiety. Ask yourself, “How can I help today?” Show up to serve.

Manage your expectations.

Take note of the language I’m using here. It’s modest. Your impact may be small, but it’s useful. You will probably not rock their world and spark a 180-degree turnaround in their viewpoints or actions.

But if you can plant some seeds, give them some food for thought and prompt them to do some further exploration on an issue, then that’s a win.

While it’s true that a speech can change the world, most of them don’t. And they rarely, if ever, make that kind of impact entirely on their own.

So take the pressure off yourself and be modest in your ambitions.

Stop undermining your credibility.

We’ve all seen people visibly work themselves into a near-frenzy in the hours and days before a presentation, telling anyone and everyone how nervous they are. Maybe we’ve done it ourselves.

That’s a natural instinct — we’re talking things out and perhaps seeking reassurance that everything will be OK.

But beyond creating a self-perpetuating doom cycle of anxiety, this behavior seriously undermines your credibility as a professional.

Stop for a minute and think about the impression that you’re making on the people around you — those who look up to you and those who have a role in your future advancement.

This is about how we show up every day as professionals and as leaders.

Act like the leader you are.

When this issue comes up in my speeches and workshops, I often ask about that person’s regular, daily responsibilities. They walk through a few of the important things they do — managing budgets, counseling teammates, moving projects along.

Then I ask how they handle those duties. Do they conduct themselves with calm assurance, or do they run down the hallway like their hair is on fire?

Of course, it’s the former. The point is to treat a presentation like a normal part of your responsibilities. For PR pros, of course, communication is our job. But communication is the heart of everyone’s job, whether they’re managing teams, enlisting support for plans and initiatives, seeking compliance with policy or procedures, cultivating customer relationships or reassuring investors. 

So put yourself in the mindset that speaking in front of groups is simply one more of your normal duties and carry yourself accordingly. You’re cool, comfortable and contained.

In other words, you’re a leader.

Use the tactics for managing anxiety.

Those steps involve a major shift in thinking. Now let’s look at a few simple tactics that may be easier to implement:

• Understand your audience. What are their interests, needs, moods and objections? Use that insight to create truly relevant content and to forge a stronger connection. • Practice and prepare. There really isn’t a substitute for doing your homework and taking the time to practice. The better you know your material, the more poised and confident you will be. • Warm up. Before you go on, do some stretches to burn off excess energy, get your blood flowing and prepare your body. Take three deep breaths to calm yourself.

• Mingle (or don’t). Some speakers become energized by working the room beforehand — introducing themselves, getting to know audience members and asking questions. If you’re not wired that way, then that’s OK. Move on to the next step. 

• Focus. In the moments before you speak, put down your phone and think. Remind yourself of what you’re trying to accomplish and go through your intro in your head. That way, you’re more likely to hit the ground running and feel confident from the start. 

• Psych yourself up. Turn your nervousness into excitement. Convince yourself that you can’t wait to get out there, connect with people, share valuable information and make a difference — large or small — in people’s lives. • Ignore your mistakes. If you flub something, then keep going. The less you call attention to it, the less likely the audience will care or even notice. And silence your inner critic. Be cool.

Keep working at it.

Like anything else, the more you do it, the more you will improve. Many people have found Toastmasters to be a great way to get comfortable in front of groups. There are also plenty of books, training and coaching options to check out.

Put in the time to get better. Make it a priority. Yes, it’s a lot of work. But isn’t the benefit of relieving all of that anxiety worth it? photo credit: digitalvision vectors

Rob Biesenbach

Rob Biesenbach  helps leaders break free from death by PowerPoint, tell their story and communicate like humans should. He’s an in-demand speaker, workshop leader and coach, an award-winning communicator and a bestselling author. He’s worked with great organizations including AARP, Allstate, Caterpillar, Coca-Cola and Lockheed Martin.

• Publications & News
• Strategies & Tactics
• Writers Guidelines
• Editorial Calendar
• Previous Issues

Subscribe to Strategies & Tactics

*strategies & tactics is included with a prsa membership.

Appointments at Mayo Clinic

Fear of public speaking: how can i overcome it, how can i overcome my fear of public speaking.

Fear of public speaking is a common form of anxiety. It can range from slight nervousness to paralyzing fear and panic. Many people with this fear avoid public speaking situations altogether, or they suffer through them with shaking hands and a quavering voice. But with preparation and persistence, you can overcome your fear.

These steps may help:

• Know your topic. The better you understand what you're talking about — and the more you care about the topic — the less likely you'll make a mistake or get off track. And if you do get lost, you'll be able to recover quickly. Take some time to consider what questions the audience may ask and have your responses ready.
• Get organized. Ahead of time, carefully plan out the information you want to present, including any props, audio or visual aids. The more organized you are, the less nervous you'll be. Use an outline on a small card to stay on track. If possible, visit the place where you'll be speaking and review available equipment before your presentation.
• Practice, and then practice some more. Practice your complete presentation several times. Do it for some people you're comfortable with and ask for feedback. It may also be helpful to practice with a few people with whom you're less familiar. Consider making a video of your presentation so you can watch it and see opportunities for improvement.
• Challenge specific worries. When you're afraid of something, you may overestimate the likelihood of bad things happening. List your specific worries. Then directly challenge them by identifying probable and alternative outcomes and any objective evidence that supports each worry or the likelihood that your feared outcomes will happen.
• Visualize your success. Imagine that your presentation will go well. Positive thoughts can help decrease some of your negativity about your social performance and relieve some anxiety.
• Do some deep breathing. This can be very calming. Take two or more deep, slow breaths before you get up to the podium and during your speech.
• Focus on your material, not on your audience. People mainly pay attention to new information — not how it's presented. They may not notice your nervousness. If audience members do notice that you're nervous, they may root for you and want your presentation to be a success.
• Don't fear a moment of silence. If you lose track of what you're saying or start to feel nervous and your mind goes blank, it may seem like you've been silent for an eternity. In reality, it's probably only a few seconds. Even if it's longer, it's likely your audience won't mind a pause to consider what you've been saying. Just take a few slow, deep breaths.
• Recognize your success. After your speech or presentation, give yourself a pat on the back. It may not have been perfect, but chances are you're far more critical of yourself than your audience is. See if any of your specific worries actually occurred. Everyone makes mistakes. Look at any mistakes you made as an opportunity to improve your skills.
• Get support. Join a group that offers support for people who have difficulty with public speaking. One effective resource is Toastmasters, a nonprofit organization with local chapters that focuses on training people in speaking and leadership skills.

If you can't overcome your fear with practice alone, consider seeking professional help. Cognitive behavioral therapy is a skills-based approach that can be a successful treatment for reducing fear of public speaking.

As another option, your doctor may prescribe a calming medication that you take before public speaking. If your doctor prescribes a medication, try it before your speaking engagement to see how it affects you.

Nervousness or anxiety in certain situations is normal, and public speaking is no exception. Known as performance anxiety, other examples include stage fright, test anxiety and writer's block. But people with severe performance anxiety that includes significant anxiety in other social situations may have social anxiety disorder (also called social phobia). Social anxiety disorder may require cognitive behavioral therapy, medications or a combination of the two.

Craig N. Sawchuk, Ph.D., L.P.

There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form.

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Error Email field is required

Error Include a valid email address

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Thank you for subscribing!

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes

• Social anxiety disorder (social phobia). In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association, 2013. http://dsm.psychiatryonline.org. Accessed April 18, 2017.
• 90 tips from Toastmasters. Toastmasters International. https://www.toastmasters.org/About/90th-Anniversary/90-Tips. Accessed April 18, 2017.
• Stein MB, et al. Approach to treating social anxiety disorder in adults. http://www.uptodate.com/home. Accessed April 18, 2017.
• How to keep fear of public speaking at bay. American Psychological Association. http://www.apa.org/monitor/2017/02/tips-sidebar.aspx. Accessed April 18, 2017.
• Jackson B, et al. Re-thinking anxiety: Using inoculation messages to reduce and reinterpret public speaking fears. PLOS One. 2017;12:e0169972.
• Sawchuk CN (expert opinion). Mayo Clinic, Rochester, Minn. April 24, 2017.

Products and Services

• Newsletter: Mayo Clinic Health Letter — Digital Edition
• A Book: Mayo Clinic Family Health Book, 5th Edition
• Anxiety disorders
• Cognitive behavioral therapy
• Specific phobias
• Sweating and body odor
• Tachycardia

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

• Opportunities

Mayo Clinic Press

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press .

• Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence
• The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book
• Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance
• FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment
• Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book
• Fear of public speaking How can I overcome it

Your gift holds great power – donate today!

Make your tax-deductible gift and be a part of the cutting-edge research and care that's changing medicine.

About Stanford GSB

• The Leadership
• Dean’s Updates
• School News & History
• Commencement
• Business, Government & Society
• Centers & Institutes
• Center for Entrepreneurial Studies
• Center for Social Innovation
• Stanford Seed

About the Experience

• Learning at Stanford GSB
• Experiential Learning
• Guest Speakers
• Entrepreneurship
• Social Innovation
• Communication
• Life at Stanford GSB
• Collaborative Environment
• Activities & Organizations
• Student Services
• Housing Options
• International Students

Full-Time Degree Programs

• Why Stanford MBA
• Academic Experience
• Financial Aid
• Why Stanford MSx
• Research Fellows Program
• See All Programs

Non-Degree & Certificate Programs

• Executive Education
• Stanford Executive Program
• Programs for Organizations
• The Difference
• Online Programs
• Stanford LEAD
• Seed Transformation Program
• Aspire Program
• Seed Spark Program
• Faculty Profiles
• Academic Areas
• Awards & Honors
• Conferences

Faculty Research

• Publications
• Working Papers
• Case Studies

Research Hub

• Research Labs & Initiatives
• Business Library
• Data, Analytics & Research Computing
• Behavioral Lab

Research Labs

• Cities, Housing & Society Lab
• Golub Capital Social Impact Lab

Research Initiatives

• Corporate Governance Research Initiative
• Corporations and Society Initiative
• Policy and Innovation Initiative
• Rapid Decarbonization Initiative
• Stanford Latino Entrepreneurship Initiative
• Value Chain Innovation Initiative
• Venture Capital Initiative
• Career & Success
• Climate & Sustainability
• Corporate Governance
• Culture & Society
• Finance & Investing
• Government & Politics
• Leadership & Management
• Markets & Trade
• Operations & Logistics
• Opportunity & Access
• Organizational Behavior
• Political Economy
• Social Impact
• Technology & AI
• Opinion & Analysis
• Email Newsletter

Welcome, Alumni

• Communities
• Digital Communities & Tools
• Regional Chapters
• Women’s Programs
• Identity Chapters
• Find Your Reunion
• Career Resources
• Job Search Resources
• Career & Life Transitions
• Programs & Services
• Career Video Library
• Alumni Education
• Research Resources
• Volunteering
• Alumni News
• Class Notes
• Alumni Voices
• Contact Alumni Relations
• Upcoming Events

Admission Events & Information Sessions

• MBA Program
• MSx Program
• PhD Program
• Alumni Events
• All Other Events

How to Manage Your Anxiety When Presenting

Do you get nervous speaking in public? Learn how to mitigate your fear.

January 29, 2016

Tricia Seibold

For media inquiries, visit the Newsroom .

Explore More

When words aren’t enough: how to excel at nonverbal communication, navigating the nuance: the art of disagreeing without conflict, more than a feeling: the keys to making the right choice, editor’s picks.

March 02, 2015 Matt Abrahams: Tips and Techniques for More Confident and Compelling Presentations A Stanford lecturer explains key ways you can better plan, practice, and present your next talk.

• Priorities for the GSB's Future
• See the Current DEI Report
• Supporting Data
• Research & Insights
• Share Your Thoughts
• Search Fund Primer
• Teaching & Curriculum
• Affiliated Faculty
• Faculty Advisors
• Louis W. Foster Resource Center
• Defining Social Innovation
• Impact Compass
• Global Health Innovation Insights
• Faculty Affiliates
• Student Awards & Certificates
• Changemakers
• Dean Jonathan Levin
• Dean Garth Saloner
• Dean Robert Joss
• Dean Michael Spence
• Dean Robert Jaedicke
• Dean Rene McPherson
• Dean Arjay Miller
• Dean Ernest Arbuckle
• Dean Jacob Hugh Jackson
• Dean Willard Hotchkiss
• Faculty in Memoriam
• Stanford GSB Firsts
• Certificate & Award Recipients
• Teaching Approach
• Analysis and Measurement of Impact
• The Corporate Entrepreneur: Startup in a Grown-Up Enterprise
• Data-Driven Impact
• Designing Experiments for Impact
• Digital Business Transformation
• The Founder’s Right Hand
• Marketing for Measurable Change
• Product Management
• Public Policy Lab: Financial Challenges Facing US Cities
• Public Policy Lab: Homelessness in California
• Lab Features
• Curricular Integration
• View From The Top
• Formation of New Ventures
• Managing Growing Enterprises
• Startup Garage
• Explore Beyond the Classroom
• Stanford Venture Studio
• Summer Program
• Workshops & Events
• The Five Lenses of Entrepreneurship
• Leadership Labs
• Executive Challenge
• Arbuckle Leadership Fellows Program
• Selection Process
• Training Schedule
• Time Commitment
• Learning Expectations
• Post-Training Opportunities
• Who Should Apply
• Introductory T-Groups
• Leadership for Society Program
• Certificate
• 2023 Awardees
• 2022 Awardees
• 2021 Awardees
• 2020 Awardees
• 2019 Awardees
• 2018 Awardees
• Social Management Immersion Fund
• Stanford Impact Founder Fellowships and Prizes
• Stanford Impact Leader Prizes
• Social Entrepreneurship
• Stanford GSB Impact Fund
• Economic Development
• Energy & Environment
• Stanford GSB Residences
• Environmental Leadership
• Stanford GSB Artwork
• A Closer Look
• California & the Bay Area
• Voices of Stanford GSB
• Business & Beneficial Technology
• Business & Sustainability
• Business & Free Markets
• Business, Government, and Society Forum
• Get Involved
• Second Year
• Global Experiences
• JD/MBA Joint Degree
• MA Education/MBA Joint Degree
• MD/MBA Dual Degree
• MPP/MBA Joint Degree
• MS Computer Science/MBA Joint Degree
• MS Electrical Engineering/MBA Joint Degree
• MS Environment and Resources (E-IPER)/MBA Joint Degree
• Academic Calendar
• Clubs & Activities
• LGBTQ+ Students
• Military Veterans
• Minorities & People of Color
• Partners & Families
• Students with Disabilities
• Student Support
• Residential Life
• Student Voices
• MBA Alumni Voices
• A Week in the Life
• Career Support
• Employment Outcomes
• Cost of Attendance
• Knight-Hennessy Scholars Program
• Yellow Ribbon Program
• BOLD Fellows Fund
• Application Process
• Loan Forgiveness
• Contact the Financial Aid Office
• Evaluation Criteria
• GMAT & GRE
• English Language Proficiency
• Personal Information, Activities & Awards
• Professional Experience
• Letters of Recommendation
• Optional Short Answer Questions
• Application Fee
• Reapplication
• Deferred Enrollment
• Joint & Dual Degrees
• Entering Class Profile
• Event Schedule
• Ambassadors
• New & Noteworthy
• Ask a Question
• See Why Stanford MSx
• Is MSx Right for You?
• MSx Stories
• Leadership Development
• Career Advancement
• Career Change
• How You Will Learn
• Admission Events
• Personal Information
• Information for Recommenders
• GMAT, GRE & EA
• English Proficiency Tests
• After You’re Admitted
• Daycare, Schools & Camps
• U.S. Citizens and Permanent Residents
• Requirements
• Requirements: Behavioral
• Requirements: Quantitative
• Requirements: Macro
• Requirements: Micro
• Annual Evaluations
• Field Examination
• Research Activities
• Research Papers
• Dissertation
• Oral Examination
• Current Students
• Education & CV
• International Applicants
• Statement of Purpose
• Reapplicants
• Application Fee Waiver
• Deadline & Decisions
• Job Market Candidates
• Academic Placements
• Stay in Touch
• Faculty Mentors
• Current Fellows
• Standard Track
• Fellowship & Benefits
• Group Enrollment
• Program Formats
• Developing a Program
• Diversity & Inclusion
• Strategic Transformation
• Program Experience
• Contact Client Services
• Campus Experience
• Live Online Experience
• Silicon Valley & Bay Area
• Digital Credentials
• Faculty Spotlights
• Participant Spotlights
• Eligibility
• International Participants
• Stanford Ignite
• Frequently Asked Questions
• Operations, Information & Technology
• Classical Liberalism
• The Eddie Lunch
• Accounting Summer Camp
• Videos, Code & Data
• California Econometrics Conference
• California Quantitative Marketing PhD Conference
• California School Conference
• China India Insights Conference
• Homo economicus, Evolving
• Political Economics (2023–24)
• Scaling Geologic Storage of CO2 (2023–24)
• A Resilient Pacific: Building Connections, Envisioning Solutions
• Adaptation and Innovation
• Changing Climate
• Civil Society
• Climate Impact Summit
• Climate Science
• Corporate Carbon Disclosures
• Earth’s Seafloor
• Environmental Justice
• Operations and Information Technology
• Organizations
• Sustainability Reporting and Control
• Taking the Pulse of the Planet
• Urban Infrastructure
• Watershed Restoration
• Junior Faculty Workshop on Financial Regulation and Banking
• Ken Singleton Celebration
• Marketing Camp
• Quantitative Marketing PhD Alumni Conference
• Presentations
• Theory and Inference in Accounting Research
• Stanford Closer Look Series
• Quick Guides
• Core Concepts
• Journal Articles
• Glossary of Terms
• Faculty & Staff
• Researchers & Students
• Research Approach
• Charitable Giving
• Financial Health
• Government Services
• Workers & Careers
• Short Course
• Adaptive & Iterative Experimentation
• Incentive Design
• Social Sciences & Behavioral Nudges
• Bandit Experiment Application
• Conferences & Events
• Reading Materials
• Energy Entrepreneurship
• Faculty & Affiliates
• SOLE Report
• Responsible Supply Chains
• Current Study Usage
• Pre-Registration Information
• Participate in a Study
• Founding Donors
• Location Information
• Participant Profile
• Network Membership
• Program Impact
• Collaborators
• Entrepreneur Profiles
• Company Spotlights
• Seed Transformation Network
• Responsibilities
• Current Coaches
• How to Apply
• Meet the Consultants
• Meet the Interns
• Intern Profiles
• Collaborate
• Research Library
• News & Insights
• Program Contacts
• Databases & Datasets
• Research Guides
• Consultations
• Research Workshops
• Career Research
• Research Data Services
• Course Reserves
• Course Research Guides
• Material Loan Periods
• Fines & Other Charges
• Document Delivery
• Interlibrary Loan
• Equipment Checkout
• Print & Scan
• MBA & MSx Students
• PhD Students
• Other Stanford Students
• Faculty Assistants
• Research Assistants
• Stanford GSB Alumni
• Telling Our Story
• Staff Directory
• Site Registration
• Alumni Directory
• Alumni Email
• Privacy Settings & My Profile
• Success Stories
• The Story of Circles
• Support Women’s Circles
• Stanford Women on Boards Initiative
• Alumnae Spotlights
• Insights & Research
• Industry & Professional
• Entrepreneurial Commitment Group
• Recent Alumni
• Half-Century Club
• Fall Reunions
• Spring Reunions
• MBA 25th Reunion
• Half-Century Club Reunion
• Faculty Lectures
• Ernest C. Arbuckle Award
• Alison Elliott Exceptional Achievement Award
• ENCORE Award
• Excellence in Leadership Award
• John W. Gardner Volunteer Leadership Award
• Robert K. Jaedicke Faculty Award
• Jack McDonald Military Service Appreciation Award
• Jerry I. Porras Latino Leadership Award
• Tapestry Award
• Student & Alumni Events
• Executive Recruiters
• Interviewing
• Land the Perfect Job with LinkedIn
• Negotiating
• Elevator Pitch
• Email Best Practices
• Resumes & Cover Letters
• Self-Assessment
• Whitney Birdwell Ball
• Margaret Brooks
• Bryn Panee Burkhart
• Margaret Chan
• Ricki Frankel
• Peter Gandolfo
• Cindy W. Greig
• Natalie Guillen
• Carly Janson
• Sloan Klein
• Sherri Appel Lassila
• Stuart Meyer
• Tanisha Parrish
• Virginia Roberson
• Philippe Taieb
• Michael Takagawa
• Terra Winston
• Johanna Wise
• Debbie Wolter
• Rebecca Zucker
• Complimentary Coaching
• Changing Careers
• Work-Life Integration
• Career Breaks
• Flexible Work
• Encore Careers
• D&B Hoovers
• Data Axle (ReferenceUSA)
• EBSCO Business Source
• Global Newsstream
• Market Share Reporter
• ProQuest One Business
• Student Clubs
• Entrepreneurial Students
• Stanford GSB Trust
• Alumni Community
• How to Volunteer
• Springboard Sessions
• Consulting Projects
• 2020 – 2029
• 2010 – 2019
• 2000 – 2009
• 1990 – 1999
• 1980 – 1989
• 1970 – 1979
• 1960 – 1969
• 1950 – 1959
• 1940 – 1949
• Service Areas
• ACT History
• ACT Awards Celebration
• ACT Governance Structure
• Building Leadership for ACT
• Individual Leadership Positions
• Leadership Role Overview
• Purpose of the ACT Management Board
• Contact ACT
• Business & Nonprofit Communities
• Reunion Volunteers
• Ways to Give
• Fiscal Year Report
• Business School Fund Leadership Council
• Planned Giving Options
• Planned Giving Benefits
• Planned Gifts and Reunions
• Legacy Partners
• Giving News & Stories
• Giving Deadlines
• Development Staff
• Submit Class Notes
• Class Secretaries
• Board of Directors
• Health Care
• Sustainability
• Class Takeaways
• All Else Equal: Making Better Decisions
• If/Then: Business, Leadership, Society
• Grit & Growth
• Think Fast, Talk Smart
• Spring 2022
• Spring 2021
• Autumn 2020
• Summer 2020
• Winter 2020
• In the Media
• For Journalists
• DCI Fellows
• Other Auditors
• Academic Calendar & Deadlines
• Course Materials
• Entrepreneurial Resources
• Campus Drive Grove
• Campus Drive Lawn
• CEMEX Auditorium
• King Community Court
• Seawell Family Boardroom
• Stanford GSB Bowl
• Stanford Investors Common
• Town Square
• Vidalakis Courtyard
• Vidalakis Dining Hall
• Catering Services
• Policies & Guidelines
• Reservations
• Contact Faculty Recruiting
• Lecturer Positions
• Postdoctoral Positions
• Accommodations
• CMC-Managed Interviews
• Recruiter-Managed Interviews
• Virtual Interviews
• Campus & Virtual
• Search for Candidates
• Think Globally
• Recruiting Calendar
• Recruiting Policies
• Full-Time Employment
• Summer Employment
• Entrepreneurial Summer Program
• Global Management Immersion Experience
• Social-Purpose Summer Internships
• Process Overview
• Project Types
• Client Eligibility Criteria
• Client Screening
• ACT Leadership
• Social Innovation & Nonprofit Management Resources
• Develop Your Organization’s Talent
• Centers & Initiatives
• Student Fellowships

How it works

Transform your enterprise with the scalable mindsets, skills, & behavior change that drive performance.

Explore how BetterUp connects to your core business systems.

We pair AI with the latest in human-centered coaching to drive powerful, lasting learning and behavior change.

Build leaders that accelerate team performance and engagement.

Unlock performance potential at scale with AI-powered curated growth journeys.

Build resilience, well-being and agility to drive performance across your entire enterprise.

Transform your business, starting with your sales leaders.

Unlock business impact from the top with executive coaching.

Foster a culture of inclusion and belonging.

Accelerate the performance and potential of your agencies and employees.

See how innovative organizations use BetterUp to build a thriving workforce.

Discover how BetterUp measurably impacts key business outcomes for organizations like yours.

A demo is the first step to transforming your business. Meet with us to develop a plan for attaining your goals.

• What is coaching?

Learn how 1:1 coaching works, who its for, and if it's right for you.

Accelerate your personal and professional growth with the expert guidance of a BetterUp Coach.

Types of Coaching

Navigate career transitions, accelerate your professional growth, and achieve your career goals with expert coaching.

Enhance your communication skills for better personal and professional relationships, with tailored coaching that focuses on your needs.

Find balance, resilience, and well-being in all areas of your life with holistic coaching designed to empower you.

Discover your perfect match : Take our 5-minute assessment and let us pair you with one of our top Coaches tailored just for you.

Research, expert insights, and resources to develop courageous leaders within your organization.

Best practices, research, and tools to fuel individual and business growth.

View on-demand BetterUp events and learn about upcoming live discussions.

The latest insights and ideas for building a high-performing workplace.

• BetterUp Briefing

The online magazine that helps you understand tomorrow's workforce trends, today.

Innovative research featured in peer-reviewed journals, press, and more.

Founded in 2022 to deepen the understanding of the intersection of well-being, purpose, and performance

We're on a mission to help everyone live with clarity, purpose, and passion.

Join us and create impactful change.

Read the buzz about BetterUp.

Meet the leadership that's passionate about empowering your workforce.

For Business

For Individuals

How to not be nervous for a presentation — 13 tips that work (really!)

Jump to section

Why do I get nervous before presenting?

How not to be nervous when presenting, 5 techniques to control your nerves, quotes for inspiration, speak with confidence.

If you feel nervous or scared about talking to someone new, giving a speech, or being on stage, rest assured: you’re not alone. 

Experiencing symptoms of performance anxiety like an increased heart rate, trembling hands, or excessive sweating is perfectly normal. In fact, people often fear public speaking . But the more you’re immersed in these types of situations, the more comfortable you’ll become . 

We’ll explore how to not be nervous for a presentation and offer inspirational quotes to help you step out of your comfort zone.

Based on data from the National Social Anxiety Center, fear of public speaking is the most common phobia . The official term for this fear is glossophobia, colloquially termed stage fright.

Stage fright typically arises from the perception that when you're in front of a group of people, they'll judge you. The brain’s frontal lobe aids in memory, and when we’re stressed, increased stress hormones temporarily shut that region down . This is what causes us to freeze up and stop talking. 

There’s nothing wrong with being nervous. We all have different social comfort zones, communication styles, and presentation skills. But we can expand and improve our skills if we’re cognitively flexible .

Cognitive flexibility plays a big role in our behavior and attitudes and impacts our performance. You can use your fears as a catalyst for growth and learning — including giving a great presentation.

The following techniques will help you shift your thinking from reactive to proactive to combat nerves throughout the presentation experience:

Before the presentation:

1. Know your topic

Don’t wing it when it comes to presenting any topic. The better you understand your subject matter, the more confident you’ll feel. You can answer questions right away and won’t have to rely on your notes.

If there are a few points or any information you think might arise during the presentation or Q&A, research it and become comfortable speaking to the subject.

Here are a few ways to study: 

• Break down concepts onto notecards
• Practice answering questions  (especially the hard ones you hope no one asks)
• Explain complex information to peers and colleagues

2. Be organized

Take time to thoroughly plan each aspect of the presentation. Often, that means designing PowerPoint slides or other visual aids like videos. Clarify with the organizer what format and technology you’ll be using.

If it’ll be virtual, get your background and room organized, too. This ensures the presentation will go smoothly, in turn reducing stress.  Consider the following preparations:

• Invite your support network to the event
• Arrive early to set up tech and get comfortable in the space
• Practice timing your presentation with the time tracker you’ll use day-of
• Bring a water bottle and a snack
• Contact your manager or venue staff to discuss any accessibility or tech concerns

3. Practice, practice, practice

Whether you’re rehearsing in front of a mirror, family member, or pet, you can never practice enough. Ask for feedback about your body language , eye contact , and how loudly you project your voice.

If you’ll be giving the presentation on a video conference, record it on the platform to see how you look and sound.

4. Visualize your success

Thinking through possible outcomes is a great way to prepare — but it can also backfire on you. If you obsess over negative what-ifs, this failing mentality might become a self-fulfilling prophecy. 

The more often you fill your mind with positive thoughts and visualize your success, the more automatic they’ll be. Positive self-talk can make a big difference to your confidence. Run through the presentation — successfully — in your head.

During the presentation:

5. Focus on your material, not the audience

Your audience is there for your presentation — not to assess you. They’ll be looking at your colorful slides and listening to what you’re saying. Don’t let your mind fill with insecurities . 

6 . Don't fear silence

If your mind suddenly goes blank, that’s okay. It may seem like an eternity to you as you try to figure out what to say next, but it’s only a few seconds at most. 

Pausing isn’t a bad thing, anyway. You can use dramatic breaks advantageously to draw attention before the most important bits. 

7 . Speak slowly

Presentation anxiety often causes nervous energy, so we speak faster than normal. This might make you fumble your words or forget important details.

Slow down. Audience members will be thankful since they can understand you , and drawing out your speech will give you time to calm down, ground yourself , and stay organized.

8 . Take deep breaths and drink water

Breathing delivers oxygen to your brain, allowing you to think more clearly. Drinking water ups your energy, and also gives you a moment to pause. 

Smiling is a simple yet effective way to soothe your nerves. Doing so releases endorphins, helping you physically feel more confident. And a friendly face will make the audience more open to what you’re saying. 

10 . Remember the three "audience truths"

These include: 1) for the duration of the presentation, the audience believes you’re the expert, 2) they’re on your side, and 3) they don’t know when you make a mistake. 

After the presentation:

11. Recognize your success

Giving a presentation is something worth being proud of — celebrate it! In addition to family, friends, and coworkers, you deserve a high five from yourself, too.

1 2. Collect feedback

Feedback is a wonderful gift if you use it as a tool to help you do even better next time. Ask some of your audience members what they liked and what they didn’t. Remember, you can learn a lot from your mistakes . 

1 3. Don't beat yourself up

You did the best you could, and that’s all anyone — including you — can ask for. 

Nervousness is perfectly normal, but sometimes our symptoms hold us back from doing — and enjoying — scarier tasks. Here are five tips for overcoming nerves:

1. Practice impression management

Impression management requires projecting an image that contradicts how you actually feel. It’s essentially a “fake it ‘til you make it” strategy.  Let’s say you’re about to make a corporate-wide presentation and feel worried you’ll forget important information. You’ll counteract this worry by imagining yourself remembering every detail and delivering it entertainingly.

Learn from this practice by noting the information chosen in your hypothetical and how you expressed it effectively. 

2. Talk to someone

Emotions are contagious. We absorb others’ positive vibes . Chatting with people who are excited about and confident in our presentation abilities rubs off on us. 

Before a presentation, call a cheerleader in your life — someone who’s on your side and understands your nerves. Be specific, discussing which parts of presenting are nerve-wracking and what you need from them.

3. Do breathing exercises

Mindful breathing is when you pay attention to the sensation of inhaling and exhaling while controlling and deepening breath length. Breathwork has several health benefits, including reducing stress and anxiety and improving memory, attention, and focus. 

Before the presentation, find a quiet and solitary space. Breathe deeply for at least a minute, focusing on sensation and depth. This practice brings you into your body and out of your mind (away from nerve-wracking thoughts).

4. Practice reframing 

Reframing is a technique used in cognitive behavior therapy (CBT) to improve negative automatic thought patterns over time. One such pattern is viewing certain emotions as bad, and others as good. Nervousness feels the same in the body as excitement. Instead of panicking even more when realizing you’re nervous, reframe your impression of nerves as excitement for what you’re about to do.

This excitement will propel you forward with confidence and pride for stepping out of your comfort zone and doing something scary.

Here are seven inspirational quotes to help you feel confident and excited when doing something you’re nervous about:

“You can speak well if your tongue can deliver the message of your heart.” John Ford

“ When speaking in public, your message — no matter how important — will not be effective or memorable if you don't have a clear structure. ” Patricia Fripp

“The most precious things in speech are the pauses.”  Sir Ralph Richardson

“The way you overcome shyness is to become so wrapped up in something that you forget to be afraid.” Lady Bird Johnson

“It’s what you practice in private that you will be rewarded for in public.” Tony Robbins

“The worst speech you’ll ever give will be far better than the one you never give.” Fred Miller

Like any other skill, learning how to not be nervous for a presentation takes time and practice. Acknowledging this hurdle is the first step to making a change in the right direction.  Facing your fears will empower you to take on scarier — and more fulfilling — goals and enjoy the experience along the way. You don’t have to start with a TED Talk. Tackle small challenges like presenting an idea to your manager or practicing a short speech with a friend.  We won’t sugarcoat it — it’s hard to change our minds and habits. But if you’re willing to put in the effort, you’ll be rewarded with increased confidence and new experiences.

Elevate your communication skills

Unlock the power of clear and persuasive communication. Our coaches can guide you to build strong relationships and succeed in both personal and professional life.

Elizabeth Perry, ACC

Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships. With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.

30 presentation feedback examples

Reading the room gives you an edge — no matter who you're talking to, 6 presentation skills and how to improve them, how to make a presentation interactive and exciting, how to give a good presentation that captivates any audience, the self presentation theory and how to present your best self, josh bersin on the importance of talent management in the modern workplace, 8 clever hooks for presentations (with tips), the 11 tips that will improve your public speaking skills, similar articles, 8 tip to improve your public speaking skills, the importance of good speech: 5 tips to be more articulate, overcome your public speaking anxiety with these 10 tips, power poses: how to feel more confident with body language, stay connected with betterup, get our newsletter, event invites, plus product insights and research..

3100 E 5th Street, Suite 350 Austin, TX 78702

• Platform Overview
• Integrations
• Powered by AI
• BetterUp Lead
• BetterUp Manage™
• BetterUp Care™
• Sales Performance
• Diversity & Inclusion
• Case Studies
• Why BetterUp?
• About Coaching
• Find your Coach
• Career Coaching
• Communication Coaching
• Life Coaching
• News and Press
• Leadership Team
• Become a BetterUp Coach
• BetterUp Labs
• Center for Purpose & Performance
• Leadership Training
• Business Coaching
• Contact Support
• Contact Sales
• Privacy Policy
• Acceptable Use Policy
• Trust & Security
• Cookie Preferences

• Contact Form
• Schedule a Consult

Presentation Anxiety

by Dr. Alan Jacobson | Aug 28, 2023 | Public Speaking Fear

Presentation anxiety is a common psychological phenomenon where individuals experience nervousness, fear, and unease when speaking or presenting in front of an audience. It can affect people of all ages and backgrounds and is considered a natural response to the fear of being judged, evaluated, or making mistakes in a public setting.

I differentiate presentation anxiety from the more general speech anxieties because it relates to speaking in front of a large group with prepared remarks. A more general fear of public speaking can occur in small groups or even when just talking to one person, and it can occur whether or not the material is prepared. The treatment for each of these situations is very similar, but there may be small differences in my approach depending on the type of presentation you are likely to give.

I use various techniques to help people conquer presentation anxiety, including cognitive behavioral therapy , relaxation, self-talk, and general positive psychology . I also offer a specialty service that provides more intensive treatment that can be timed to meet your specific needs before and after a presentation.

Symptoms of Presentation Anxiety

Symptoms of presentation anxiety fall into three general categories. Many people experience all three types of symptoms, while others have only one or two.

Physical Symptoms of Presentation Anxiety

Presentation anxiety can manifest in physical symptoms, including rapid heartbeat, sweating, trembling, dry mouth, nausea, difficulty breathing, and a shaky voice. The challenge of these symptoms is that they come to feed the anxiety – you feel these symptoms, are convinced that the audience can perceive them, and this makes you more nervous. Also, some symptoms can make it hard to present clearly and effectively. Relaxation and visualization can often help with the physical symptoms, as can some medication.

Cognitive Symptoms of Presentation Anxiety

There are also common cognitive symptoms that occur with presentation anxiety. These include negative self-talk, racing thoughts, and self-doubt. Cognitive symptoms can feel like a snowball rolling down the hill, building as it goes. These symptoms may appear both before and during the presentation. They become the target of cognitive-behavioral therapy since they are usually irrational or at least exaggerated.

Other Symptoms

Most symptoms fit within the cognitive or physical buckets, but others do not. For example, some people experience fear and anxiety without specific thoughts co-occurring, while others feel fine during presentations but are suddenly hit with a wave of anxiety. These are less common situations but still worth addressing in treatment.

The symptoms you experience are helpful in that they point the way toward the treatment methods we will choose together.

Causes of Presentation Anxiety

Presentation anxiety can stem from various factors, including a fear of failure, a fear of judgment from others, concerns about forgetting what to say, perfectionism, lack of experience, and past negative experiences. Some people are more naturally predisposed to anxiety, which can also play a role. Here is more detail:

Fear of Judgement or Failure

One of the primary causes of presentation anxiety is the fear of being judged or evaluated negatively by the audience. The pressure to perform well and meet the expectations of others can lead to heightened anxiety. The fear of making mistakes or not meeting one’s standards can also contribute to anxiety. The thought of forgetting lines, stumbling over words, or experiencing technical difficulties can trigger this fear.

Lack of Confidence and Presentation Anxiety

If individuals lack confidence in their speaking abilities or knowledge of the topic, they may feel more anxious about presenting in front of an audience. The anticipation of social evaluation and the desire to fit in can lead to anxiety, especially when the presenter is in the spotlight. Presenters might fear being rejected by the audience if they perceive their presentation as uninteresting or unconvincing.

Physical Symptoms and Presentation Anxiety

Physiological responses, such as increased heart rate, trembling hands, sweating, and a dry mouth, can be triggered by anxiety. These symptoms and how they feel to you, in turn, can intensify the anxiety further.

Cognitive Distortions and Presentation Anxiety

Negative thought patterns, such as catastrophizing (imagining the worst possible outcomes) or mind reading (assuming that the audience thinks negatively about the presenter), can fuel anxiety.

Self-Consciousness and Striving for Unrealistic Perfection

Being overly self-conscious about appearance, mannerisms, or speech patterns can contribute to presentation anxiety. Striving for perfection and having unrealistically high standards for one’s performance can add to this anxiety.

Sometimes, there is no specific trigger for presentation anxiety. Some people experience sudden anxiety during a presentation even though past presentations have gone fine. Other people do feel anticipatory anxiety and presentation anxiety but cannot figure out where it comes from or why it is there. Treatment is still effective even if the anxiety’s cause is unclear.

Presentation Anxiety Tips

I offer the following tips to reduce presentation anxiety. For some, this helps enough to reduce the symptoms. For others, a more specific and uniquely tailored approach is more helpful.

Preparation, positive thinking, and relaxation

Adequate preparation is one of the most effective ways to reduce presentation anxiety. When you are well-prepared and knowledgeable about your topic, you’ll feel more confident in delivering your message. Practice your presentation multiple times, preferably in front of friends or family, to become more comfortable with the material.

Visualizing yourself succeeding and delivering a successful presentation can help reduce anxiety. Positive affirmations and reframing negative thoughts into more constructive ones can also be beneficial.

Deep breathing exercises and relaxation techniques can help calm your nerves before and during a presentation. Focusing on your breath can slow your heart rate and help you regain control of your emotions.

Start Small and Learn to Engage

If you’re particularly anxious about public speaking, start by speaking in smaller, more comfortable settings before moving on to larger audiences. Gradually exposing yourself to speaking in public can help desensitize you to anxiety. Also, i nteracting with your audience can help create a sense of connection and reduce the feeling of isolation. Establishing eye contact, asking questions, and involving the audience in your presentation can make the experience less one-sided.

Reduce Presentation Anxiety by Accepting Imperfection

It’s important to recognize that nobody is perfect, and even experienced speakers have moments of imperfection. Accept that some level of nervousness is normal and part of the process. Remember that the audience will be able to connect well with a presenter who seems real to them.

Conclusions and Our Services

Remember that presentation anxiety is a common experience, and most people feel at least a little nervous before speaking in public. The goal is not necessarily to eliminate all anxiety but to manage it in a way that allows you to deliver your presentation effectively. With practice, preparation, and a positive mindset, you can gradually build your confidence and reduce the impact of presentation anxiety. The tips here and on the self-help page may be enough, but many people find it beneficial to work with a therapist who can design a specific and unique treatment course around your symptoms and the types of presentations you give.

If presentation anxiety severely affects your personal or professional life, or you want to speed up the process, I would be happy to talk to you about my services, both regular therapy and intensive therapy , so feel free to contact me any time.

General Search

Category search.

• College Admissions Services
• Executive Coaching Services
• Fear of Flying Services
• Mental Health Diagnoses
• Public Speaking Fear
• Sports Psychology
• Symptom Relief
• Therapy Approaches
• Therapy Specialties
• Types of Therapy
• Uncategorized

Service Listing

• Individual Therapy
• Couples Therapy
• Family Therapy
• College Admissions Counseling
• Executive Coaching
• Fear of Flying Therapy
• Public Speaking Anxiety
• Emotional Support Animals (ESA)
• Fear of Flying Group
• Fear of Public Speaking Group

Contact Info

Microsoft 365 Life Hacks > Presentations > How To Calm Presentation Anxiety

Public Speaking: How to calm presentation anxiety

Fear of public speaking is one of the world’s most common phobias: An estimated 73 percent of people are affected by presentation anxiety, according to the National Institute of Mental Health.

So if your mind races and your stomach ties itself into knots every time you have to present information in front of others, you’re not alone.

It’s totally natural and it means you care. That said, there are time-tested, effective ways to learn how to calm those nerves before a presentation—and make them work to your benefit.

Tell your story with captivating presentations

Powerpoint empowers you to develop well-designed content across all your devices

1. Practice, practice, and then practice some more.

Most of us are not natural-born orators, which is why it’s so important to practice. Whether you’re giving a speech in person or presenting over a video call , knowing your material backward and forward is essential. Rehearsing in front of a mirror is good, but recording a trial run on your phone or computer is more helpful. Do you move your arms too much when you speak, bite your lip when you’re tense, or have a tendency to stare into space when grasping for the right word? Watching a recording of yourself, cringeworthy though it may feel in the moment, is the best way to assess your strengths and weaknesses and identify areas of growth. Run the recording through a transcription service and you’ll likely notice distracting speech tics like saying “um” and “like” excessively. Asking friends and family to listen to your pitch and offer constructive criticism is another way to beat the butterflies.

2. Write it out.

Worried you’ll flub your closing argument or forget an important statistic? It’s better to reference bulleted notes to keep yourself on track than to read off a teleprompter or quote your own slides. Fortunately, the simple act of writing out key talking points aids with memorization. The more you do it, the deeper your familiarity with the content will grow—and that will help you project confidence and ease when it’s showtime.

3. Put those nerves to work.

If you can’t banish nervous energy, channel it in a positive direction. Exercising a few hours before a big talk causes a rush of endorphins, which in turn makes you feel happier and more secure. To pump yourself up, blast upbeat music, dance with a partner (or pet!), jog in place or make a quick loop around the block, or grin like a maniacal clown until your face cracks a genuine smile. Audiences respond to enthusiastic presenters, so the trick is learning to be your own hype man/woman.

4. Avoid stimulants.

It may seem like a good idea to chug caffeine before a speech, but coffee, tea, soda, and neon-hued sports drinks can actually hinder your performance. Instead of looking bright-eyed and alert, you’ll titter and buzz like a chainsaw. Your hands will shake, your heart will pound, and you’ll feel extra jumpy. Alcohol, on the other hand, may take off the edge but also dulls it. Better to drink plenty of water, which will also help remedy dry throat and mouth, a common side effect of the adrenaline rush that comes before a presentation.

5. Arrive early.

The only thing worse than battling anxiety before a big presentation is running late. Whether you’re presenting in person or on a video call , showing up early gives you a chance to get your bearings. You can test your lighting and sound, chat with colleagues, perform breathing exercises, and, if time permits, do a dry run of your presentation. A quiet room or hallway is best, but a car or bathroom stall works in a pinch. (We’ve all been there.)

6. Just breeeeeathe.

Sometimes the easiest advice is the best. Breathing exercises can work wonders to soothe jangly nerves or help you regain composure if something throws you off-course. Apps like Headspace and Calm walk users through basic breathing exercises, or you can steel your nerves on your own by closing your eyes and focusing on your breath. On the count of three, inhale deeply through your nose for five seconds, filling your lungs with air. Hold for two or three beats, imagining every cell in your body ballooning with oxygen, and then release, exhaling slowly through your mouth. Repeat this five to ten times or until your heart rate drops back to earth and you’re feeling Zen-ish.

7. Picture brilliance.

The power of positive thinking—or positive visualization, as motivational speakers like to call it—is real. It’s a self-fulfilling prophecy of sorts, the idea being that if you picture something going your way, chances are it will. Next time you feel a crippling bout of stage fright coming on, imagine yourself on the podium or in the speaker box straight-up killing it.

Now that you’re feeling self-assured and eloquent, like a star TED talker, you’re ready for your next speech. This can end only one way, of course—with a standing ovation. Now, go out there and rock it for real.

Get started with Microsoft 365

It’s the Office you know, plus the tools to help you work better together, so you can get more done—anytime, anywhere.

Topics in this article

More articles like this one.

How to create an educational presentation

Use PowerPoint to create dynamic and engaging presentations that foster effective learning.

Five tips for choosing the right PowerPoint template

Choose an appropriate PowerPoint template to elevate your presentation’s storytelling. Consider time length, audience and other presentation elements when selecting a template.

How you can use AI to help you make the perfect presentation handouts

Learn how AI can help you organize and create handouts for your next presentation.

How to use AI to help improve your presentations

Your PowerPoint presentations are about to get a boost when you use AI to improve a PowerPoint presentation.

Everything you need to achieve more in less time

Get powerful productivity and security apps with Microsoft 365

Explore Other Categories

Manage Presentation Anxiety to Become Confident Public Speaker

by Janice Tomich

• Fear of Public Speaking

I’m a public speaking coach , and I know that for a lot of people (including those you think look cool and composed on stage) the thought of public speaking creates a surge in anxiety levels. That anxious feeling is daunting because the out-of-control emotional rollercoaster usually overrides logic. Learning how to calm yourself down before a speech or presentation is an essential skill. 

When you don’t have the ability to calm yourself or manage your emotions it can stop you from volunteering to deliver a presentation (pass by an opportunity to be seen) or the reason for not sleeping well nights before the day you’re scheduled to be on stage. 

Presentation anxiety is an issue that clients often reach out to me for because having the ability to deliver presentations and communicate confidently is a skill that’s in high demand. It’s important that their ideas are heard. Direct reports look for strong public speaking and communication skills in their teams because it’s crucial to organizations that persuade and influence others without worrying they’ll be racked with anxiety.

Some of my clients described the anxiety as feeling weirdly outside of their body … out of touch with reality and as an outside observer looking at themselves. Their stressed out monkey mind takes control and they can’t figure out how to get out of the anxiety loop. 

Presentation anxiety can manifest in other ways such as excessive sweating, shaking or trembling, an octopus of knots in your stomach, or even nausea. It’s no fun when you waste time feeling the fear of public speaking before and during a presentation.

The bad news is when you’re on stage and feeling anxious it can have serious impact. So much so  that your mind goes blank because your amygdala has been hijacked . 

The good news is presentation anxiety (usually) can be managed. Just like anything else you learn and get better at, the tools and techniques can be worked through, however as always the caveat is they need dedication to a consistent practice. 

Investing your time to deliver presentations confidently is well worth the time compared to what happens to your career growth when you pass off presentations to your colleagues or decline speaking opportunities. 

Table of Contents

How Common Is Presentation Anxiety?

Public speaking anxiety can be managed.  You can’t entirely get rid of it, however there are tools and techniques to dampen down the anxiety and regulate it so you’re able to deliver speeches and presentations confidently. 

The National Institute of Mental Health reports that 73% of us humans are affected by public speaking anxiety . The primary reason that the anxiety happens is because we fear being judged by others.

Many of the people you see that speak at events have some degree of a fear of public speaking but they have learned how to tame their anxiety. Even to the point they enjoy delivering presentations. 

So, many people experience presentation anxiety…how will you tame your own nerves?

It is possible for most anyone to enjoy public speaking. Once you’ve managed your anxiety and delivered a presentation that you’re proud of there is an energy that happens when you connect with your audience and you’ll find you’ll want to invite more speaking opportunities because of the rush you get. 

Angela Ferarro Managing Director, International Education, Burnaby School District

Steps To Manage Presentation Anxiety

Anxiety is fueled by the chattering, negative monkey brain that’s telling you stories that aren’t true such as, “this presentation is going to fall flat or what business do I have presenting?” 

Please know that the whiley monkey is lying to you. 

Getting rid of the monkey takes reeling your mind back and asking what’s really going on – figuring out what you’re believing that’s sabotaging your confidence. Then notice what you’re feeling. The feeling piece takes practice and patience because you need to slow down and listen. 

If you’ve spent years ignoring what triggers you it’s going to take some time and investigation to go inside and listen to what your emotions/feelings are telling you. 

The next step is acknowledging what you’re feeling and then letting it go. This visual works well: Visualize a nasty little gremlin on your shoulder that’s chattering away at you. Listen to it, thank it, and then in your mind’s eye make them dissolve/disappear. Give them a swat and send them on their way. To manage presentation anxiety take the time to go through each step – it’s is important to stop what fuels it. 

Without taking the time to learn where your anxiety is coming from you’ll have a difficulty managing public speaking anxiety. Or you might find that you’re doing okay and then for no reason – out of the blue – get bitten by it. 

It’s Not About You

It’s about your audience…what’s in it for them.

To help shift the spotlight off of yourself consider how your presentation will help your audience. Think too about why you’re grateful to be the person to deliver the message. How are you being of service? 

By taking the focus off of yourself and realizing that you are delivering a presentation to educate or provide a service/product to help others, your mindset shift will tame your anxiety. It’s because you’ve moved the spotlight off yourself and focussed it on your audience. From this perspective there is no/little room for you to experience anxiety. 

Pro Tip: You may think your anxiety or nervousness is obvious to others. It’s usually not. I’ve been privy to many conversations where the speaker shared they had been really anxious and thought they were obviously nervous. They are usually  surprised to hear that no one could tell. 

Carefully Plan And Prepare Your Presentation

It’s key that in the first stages of getting ready for your presentation you understand why you’re giving it. It’s how you will really understand if you have been successful (or not) and will help you get a good foundation of what your audience wants and needs to hear from you. 

You are an expert in what you’re presenting. Your audience is not. Be cautious about bombarding your audience with too much information. Take your subject matter expert hat off and think back to when you were learning your craft or the gaps of knowledge that your expertise fills. Keep it simple and stick to the facts. 

I’ve built a framework to create and develop presentations that are simple and focussed. You can access it here . My framework works well to stop audience overwhelm, so you don’t build in extra concepts that will confuse and lose your audience.   

Practice Deep Breathing

Most adults don’t know how to take a deep breath. When asked they think they do but can only take a breath from their upper chest. Their breathing is constricted. It’s been a habit that’s built over lots of years. 

Have you watched a young child or a baby breathe when they’re sleeping? Their lower belly expands and contracts as they breathe. That’s what you’re aiming for.

Are you skeptical about how well deep breathing works to calm nerves? You’ll find this article and this one that is proven research. Or prove it to yourself. If you have a smartwatch that records your heartbeat take a number of deep breaths and watch your heart rate go down. It’s magic how well deep breathing works to regulate nerves and anxiety.

If you find taking deep breaths difficult to master  (you’re an upper chest breather) this explainer video will help you visualize the mechanics of deep breathing.

I encourage you to do a round of two to three deep breaths each time you practice your presentation. And do a few rounds just before your presentation. And set an alert on your phone or watch for a few times a day. Check in. Are you taking deep breaths?

Deep breathing is a worthwhile exercise to master. You’ll feel calmer for it.

​​​​David Getzlaf Strategy Manager, Autonomy & Positioning, Hexagon

Turn Nervousness Into Positive Energy

There is a close connection to nervousness and excitement and reframing will change your perspective and tame your anxiety. 

Have you noticed that sometimes you tell yourself stories that aren’t true? Stories such as my colleagues won’t value what I’m sharing (they already know what I know) or there are people that know more about what I’m speaking about than I do. These types of stories breed anxiousness. 

Research tells us that by flipping the switch and using the word excited instead of negative ones will make us feel positive. 

There is a connection between words/thoughts that make us feel anxious and those that make us feel positive. 

The next time your thinking is going down a negative path, change your wording to excitement, which will change your perspective to a positive one. 

Practice Your Presentation

Practicing just until you’re confident that you have learned your presentation will ease your public speaking anxiety. You’ll notice that I used the word learned and not memorized. 

Memorizing your presentation will fuel anxiety. It’s too time consuming and tedious to learn your presentation word for word. And when you’re practicing or delivering your speech if you forget your place or even one word you have set yourself up for trouble. Which will reflect badly on your delivery and cause more anxiety. It’s too much pressure!

You’re better served to memorize your outline and then riff/expand off of your points. The result will be a presentation that comes off as being natural and you will be more comfortable delivering it. 

Only practice until you are tired of practicing and of hearing your voice. You might have a few rough spots and rather than practicing your presentation in its entirety simply practice those. 

It’s by knowing your presentation well that you’ll manage any anxiety that bubbles up. 

Visualize Your Success

Elite athletes ‘watch’ themselves driving the ball onto the green or scoring goals. It’s from this type of positive perspective that you’ll  create a feeling of comfort and ease – watching from the theatre of your mind deliver your presentation. 

Taking yourself through the actions of getting ready, arriving on the stage, delivering, and taking in the applause. Key though is you’re not only watching your success. You need to also feel success too. 

Feel Your Feet On The Ground 

Try this quick tip just as you are about to deliver your presentation ground yourself by feeling your feet on the ground. This is a mindfulness technique that will pull you to the present rather than letting your monkey mind sabotage you with anxiety. 

Interrupt Your Anxiety While On Stage

Did you know that Steve Jobs practiced Apple new product rollouts for months and months before the conference events? He meticulously practiced for what could go wrong and had a Plan B down to every detail. Do the same by giving thought to what you will do if your technology doesn’t work so you’re not caught without your Plan B if technology doesn’t go as planned. 

Speaking too quickly and not really feeling the depth of your words can accelerate your nerves. Take your time, breathe, and give your words time to land by using pauses. You’ll notice that your audience will find it easier to get your point and the connection that happens when you’re on the same wavelength as your audience. 

If you find yourself going blank and unable to remember what you wanted to speak to next buy yourself time by taking a few sips of water or referring to your notes. No one except you will realize that you’re gathering your thoughts.

If you’re lost and unsure about how to make your presentation compelling, I can help.

Give more presentations

When I returned to university as a mature student and struggled with a fear of public speaking I was determined to put it behind me. I made a point of volunteering for every opportunity I had to present to my cohort. It was naive because there is a foundation of skills that go hand and hand with practicing and raising your hand to every opportunity. 

Your presentation skills do get better with the more presentations you give. Presentation anxiety diminishes when you have experience successfully managing your anxiety, which builds confidence for the next one and so on. 

Performance Anxiety (Stage Fright) Disclaimer

Please seek medical support if you have severe performance anxiety.

If the techniques described above don’t make a difference to your anxiety level consider speaking with a medical professional. A medical professional can help with stage fright using cognitive behaviour techniques and by prescribing medications such as propranolol, which will slow down your heart rate and block adrenaline surges. 

I encourage you to reach out for help from your medical provider if your anxiety is severe. 

Most presentation anxiety can be managed so that you can deliver a presentation that is well received. It takes techniques such as shifting mindset, deep breathing to regulate your emotions, and practicing with the right focus. Managing presentation anxiety is doable and even better a goal that’s worthwhile. 

Here’s access to my calendar to schedule a time to chat to learn if I can help you with your presentation anxiety.  It would be my pleasure to talk with you and learn if you would benefit from our working together. 

Share this post:

Related Posts

Why Do Women Shy Away from Public Speaking Engagements?

In recent years, movements such as the #metoo movement have sought to disarm patriarchal institutions from ‘owning it all’. North America is at something of a tipping point, with equitable societies seemingly within reach. The

22 Ways to Calm Your Nerves Before a Speech or Presentation

So, you have a big presentation coming up. Maybe you’ve been invited to pitch an idea to your boss or deliver a presentation to an industry association. Maybe you’re even giving the keynote. Your first

Strategies for Becoming a Confident Public Speaker

Lack of public speaking confidence, whether with peers or strangers, is considered a social anxiety disorder. More people don’t want to be front and centre than do. Across the spectrum, glossophobia (fear of public speaking) touches

Janice Tomich Site Map

Testimonials

Social Media

© 2023 Janice Tomich. All Rights Reserved. Privacy Policy   |   Terms of Use

Give the keynote. Without the nerves.

Understanding and overcoming public speaking anxiety

Most of us might experience what is commonly known as stage fright or speaking anxiety, nervousness and stress experienced around speaking situations in front of audience members. Even for experienced speakers, this can be a normal response to pressurized situations in which we are the focus of attention—such as we might encounter in front of an audience. For some people, though, the fear of public speaking and nervous energy can be much more severe, and can be a sign of an anxiety disorder. 

Speaking anxiety is considered by many to be a common but challenging form of social anxiety disorder that can produce serious symptoms, and can possibly impact an individual’s social life, career, and emotional and physical well-being. 

In this article, we’ll explore what speaking anxiety is, common symptoms of it, and outline several tips for managing it.

Identifying public speaking anxiety: Definition, causes, and symptoms

According to the American Psychological Association,  public speaking anxiety  is the “fear of giving a speech or presentation in public because of the expectation of being negatively evaluated or humiliated by others”. 

Often associated with a lack of self-confidence, the disorder is generally marked by severe worry and nervousness, in addition to several physical symptoms. The fear can be felt by many, whether they are in the middle of a speech or whether they are planning to speak at a future point. They may also generally fear contact with others in informal settings.

Public speaking anxiety can be a common condition, with an with an  estimated prevalence of 15-30%  among the general population.

Public speaking anxiety is considered by many to be a form of social anxiety disorder (SAD). The Diagnostic and Statistical Manual of Mental Disorder (DSM-V) includes a  performance specifier that allows a SAD diagnosis to relate specifically to anxiety surrounding public speaking or performing. For some extreme forms of this mental health condition, a medical professional may prescribe medication that can help overcome severe symptoms—although for most people this won’t be necessary.

The symptoms of performance-type social anxiety can include:

• Worry or fear surrounding public speaking opportunities or performing, even in front of friendly faces
• Avoiding situations in which public speaking or performing may be necessary
• Shaky voice, especially when one has to speak in public
• Stomach pain or gastrointestinal discomfort
• Rapid breathing

There are several strategies for addressing the symptoms of this and feeling more confident with your oratory skills, whether you need to use them at work, in formal social settings or simply in front of friends. 

The following are several strategies you can employ to address the fear of public speaking and manage your fear when it arises.

While the primary concern for those who experience speaking anxiety might typically be the fear of judgment or embarrassment when speaking publicly, there can be other causes contributing to distress. To figure out how to address this, it can help to understand potential contributing factors—as well as how others may be dealing with it on their own. 

First, it can be helpful to determine where the fear came from in the first place. Here are some  common sources of public speaking anxiety :

• Negative past experiences with public speaking
• Lack of preparedness
• Low self-esteem (this possible cause can cause feelings of overwhelm if one has to give a speech) 
• Inexperience with public speaking 
• Unfamiliar subject matter
• Newness of environment
• Fear of rejection (such as from an audience) 

Practice deep breathing

Public speaking anxiety might often be accompanied by feelings of stress, and also often affects physical factors such as increased speed of heart rate, tension, and rapid breathing. If you’re dealing with speaking anxiety and want to calm your nerves before a public speaking event, it can be helpful to practice deep breathing exercises. Deep breathing is considered by many to be a widely utilized technique  that can help bring your nervous system out of fight-or-flight mode, relax your body, and quiet your mind. Many find it to be one of the most convenient ways to manage symptoms, as many can do it anywhere as needed. 

To practice deep breathing prior to speaking, consider using a method called box breathing: breathe in for a four count, hold for a four-count, breathe out for a four count and hold again for a four count. You can repeat this process three to four times, possibly incorporating it with other relaxation techniques. It can also help to be mindful of your breathing as you’re presenting, which can help you steady your voice and calm your nerves.  

Practice visualization

When we experience nervousness, we can sometimes focus on negative thoughts and worst-case scenarios, despite the reality of the situation. You can work to avoid this by practicing positive visualization—such as imagining friendly faces in the crowd or you acing the main content of your speech. Positive thinking can be an effective technique for managing performance anxiety. 

Visualization is generally regarded as a  research-backed method of addressing speaking anxiety that involves imagining the way a successful scenario will progress in detail. 

Having a clear idea of how your presentation will go, even in your mind’s eye, can help you gain confidence and make you feel more comfortable with the task at hand.

Understand your subject matter 

The fear of speaking in front of others can be related to potential embarrassment that may occur if we make a mistake. To reduce the risk of this possibility, it can help to develop a solid understanding of the material you’ll be presenting or performing and visualize success. For example, if you’re presenting your department’s sales numbers at work, familiarizing yourself with the important points and going over them multiple times can help you better retain the information and feel more comfortable as you give the presentation. 

Set yourself up for success

Doing small things to prepare for a speech or performance can make a big difference in helping to alleviate public speaking anxiety. If possible, you may want to familiarize yourself with the location in which you’ll be speaking. It can also help to ensure any technology or other media you’ll be setting up is functional. For example, if you’re using visual aids or a PowerPoint deck, you might make sure it is being projected properly, the computer is charged and that you can easily navigate the slides as you present.

You might even conduct run-throughs of the presentation for your speaking experience. You can practice walking the exact route you’ll take to the podium, setting up any necessary materials, and then presenting the information within the time limit. Knowing how you’ll arrive, what the environment looks like and where exactly you’ll be speaking can set you up for success and help you feel more comfortable in the moment.

Practicing your presentation or performance is thought to be a key factor in reducing your fear of public speaking. You can use your  practice time  to recognize areas in which you may need improvement and those in which you excel as a speaker. 

For example, you might realize that you start rushing through your points instead of taking your time so that your audience can take in the information you’re presenting. Allowing yourself the chance to practice can help you get rid of any filler words that may come out during a presentation and make sure all your points are clear to keep the audience’s interest. Additionally, a practice run can help you to know when it is okay to pause for effect, take some deep breaths, or work effective body language such as points of eye contact into your presentation. 

It may also be helpful to practice speaking in smaller social situations, in front of someone you trust, or even a group of several familiar people. Research suggests that practicing in front of an audience of supportive, friendly faces can  improve your performance —and that the larger the mock audience is, the better the potential results may be. 

To do this, you can go through the process exactly like you would if they were real audience. Once you’re done, you can ask them for feedback on the strengths and weaknesses of your presentation. They may have insights you hadn’t considered and tips you can implement prior to presenting, as well as make you feel confident and relaxed about your material. 

Self-care leading up to the moment you’re speaking in public can go a long way in helping you reduce nervousness. Regular physical activity is generally considered to be one proven strategy for reducing social anxiety symptoms . Exercise can help to release stress and boost your mood. If you’re giving a big presentation or speech, it may be helpful to go for a walk or do some mild cardio in the morning. 

Additionally, eating a healthy diet and drinking enough water can also help promote a sense of well-being and calm. You may choose to be mindful of your consumption of caffeinated beverages, as caffeine may worsen anxiety. 

How online therapy can help

If you experience anxiety when you need to speak in front of other people and want additional support for your communication apprehension, it can help to talk to a licensed mental health professional. According to the American Psychiatric Association, a therapist can work with you to find effective ways to manage public speaking anxiety and feel more confident performing in front of others.

Is Online Therapy Effective?

Studies suggest that online therapy can help individuals who experience anxiety related to presenting or performing in public. In a study of 127 participants with social anxiety disorder, researchers found that online cognitive behavioral therapy was effective in treating the fear of public speaking , with positive outcomes that were sustained for a year post-treatment. The study also noted the increased convenience that can often be experienced by those who use online therapy platforms. 

Online therapy is regarded by many as a flexible and comfortable way of connecting with a licensed therapist to work through symptoms of social anxiety disorder or related mental disorders. With online therapy through  BetterHelp , you can participate in therapy remotely, which can be helpful if speaking anxiety makes connecting in person less desirable. 

BetterHelp works with thousands of mental health professionals—who have a variety of specialties—so you may be able to work with someone who can address your specific concerns about social anxiety.

Therapist reviews

“I had the pleasure of working with Ann for a few months, and she helped me so much with managing my social anxiety. She was always so positive and encouraging and helped me see all the good things about myself, which helped my self-confidence so much. I've been using all the tools and wisdom she gave me and have been able to manage my anxiety better now than ever before. Thank you Ann for helping me feel better!”

Brian has helped me immensely in the 5 months since I joined BetterHelp. I have noticed a change in my attitude, confidence, and communication skills as a result of our sessions. I feel like he is constantly giving me the tools I need to improve my overall well-being and personal contentment.”

If you are experiencing performance-type social anxiety disorder or feel nervous about public speaking, you may consider trying some of the tips detailed above—such as practicing with someone you trust, incorporating deep breathing techniques and visualizing positive thoughts and outcomes. 

If you’re considering seeking additional support with social anxiety disorder, online therapy can help. With the right support, you can work through anxiety symptoms, further develop your oratory skills and feel more confidence speaking in a variety of forums.  

Studies suggest that online therapy can help individuals who experience nervousness related to presenting or speaking in public. In a study of 127 participants with social anxiety disorder, researchers found that online cognitive behavioral therapy was effective in treating the fear of public speaking , with positive outcomes that were sustained for a year post-treatment. The study also noted the increased convenience that can often be experienced by those who use online therapy platforms.

• How To Manage Travel Anxiety Medically reviewed by Paige Henry , LMSW, J.D.
• The Correlation Between Certain Mental Disorders Medically reviewed by Paige Henry , LMSW, J.D.
• Relationships and Relations

• For General Anxiety
• For Panic Attacks
• For Fears and Phobias

Presentation Anxiety: How to Overcome Stage Fright (Complete Guide)

Tyler Ellis

Glossophobia, the fear of public speaking, is thought to affect as much as 75% of the population. For both students and professionals alike, this phobia tends to take the form of presentation anxiety. So, how can we overcome stage fright and presentation anxiety once and for all?

While avoiding presentations may bring some short-term relief to your anxiety, this will worsen your stage fright in the long-run. To overcome presentation anxiety long-term, presentation tools and gradual practice are the most effective solutions.

Maybe, right now, you’re extremely anxious about a presentation coming up. Maybe the only thought racing through your mind is how in the world am I going to get out of giving this presentation?

No worries. This guide is going to cover everything – and I mean everything – you’ll need to know. Make sure not to skip the section on “alternative ways of presenting,” I think you’ll find those really useful!

No need to stress; let’s get right into this.

What Causes Presentation Anxiety?

First things first… why do we feel presentation anxiety in the first place?

Sure, we might expect our heart to pound and breathing to accelerate as we walk along the edge of a cliff – but during a presentation? What part of talking about George Washington Carver inventing peanut butter should cause our hands to tremble and our voice to stutter?

Well, as it turns out, presentation anxiety is caused by ancient mechanisms in our brain responsible for our survival. For anxious people, our brain perceives being the center of attention in large group to be a threat. This triggers the “fight or flight” response, causing us to panic as we try and escape our uncomfortable setting.

Obviously, we are in no real danger while giving a class presentation or work presentation. Many years of evolution, however, have trained us to avoid stage fright with a passion. In ancient times, being surround by a (potentially angry) mob could have fatal consequences; as could being humiliated, rejected, or otherwise cast out from the tribe.

For many of us – especially those of us prone to social anxiety – such fears have stuck with us since caveman times. It’s important we remember these fears are harmless. Just being aware of their nature can help with this process. Despite what your brain and body may be telling you, these feelings of anxiety are not dangerous; they are going to pass.

Feel free to check out this article for a better understanding of the evolutionary psychology behind anxiety .

How to Get Out of a Presentation

I recommend against avoidance in most cases, as it only reinforces our anxiety in the long-run.

However, I know what it’s like to be a student with presentation anxiety.

I know how hard it is juggling academics, a social life, relationships, and newly blossoming anxieties all at once. I know that it can get so bad the most logical option feels like dropping out of school altogether. I don’t want you to feel like you have to do that.

So, if you’re really just not ready to overcome your stage fright:

• Intentionally Choose Classes That Don’t Require Presentations
• Tell the Teacher or Professor About What You’re Going Through
• Ask the Teacher or Professor for Alternative Assignments
• For Group Presentations, Ask Someone Else to Take the Lead
• Present Your Assignment in an Alternative Format Using Presentation Tools and Software (more on this in a bit)

If this seems a bit vague, it’s only because I’ve actually dedicated an entire article to this topic already. Check out this piece on how to get out of giving a presentation in class for more help with this.

Like I said, ultimately, avoidance is a poor strategy. However, I believe it’s just as detrimental to be “forced” into facing our fears before we are mentally prepared to do so. Having been there myself, I want you to be able to rest easy knowing that you do have some options here.

For this guide, however, I want to focus more on how to actually overcome presentation anxiety and stage fright.

My secret is – believe it or not – I get incredibly nervous before public speaking, no matter how big the crowd or the audience and, um, despite the fact that I laugh and joke all the time I get incredibly nervous, if not anxious, actually, before going into rooms full of people when I'm wearing a suit... And now that I've confessed that, I'll probably be even more worried that people are looking at me.

Prince Harry - Duke of Sussex, Member of the British Royal Family

How to Stop a Panic Attack While Presenting in Class

When I first started having panic attacks, I had no idea what they were or why they were happening. Prior to my first panic attack, I had never had an issue with public speaking or presentation anxiety at all. In fact, I had voluntarily participated in several clubs and activities that required public speaking.

Yet, when my first few panic attacks started (I was around 16 at the time), they would occur in any random situation. Wherever they occurred, I'd quickly develop a phobia associated with that location or situation. One such random panic attack occurred – you guessed it – during a class presentation.

While this experience was terrifying, embarrassing, and extremely uncomfortable, I had – fortunately – managed to keep it together enough for most people not to notice. For the many class presentations that would follow, however, I had to develop some tricks to stop panic attacks while presenting in class.

Here’s what worked for me:

• Volunteer to go first. This may seem strange, but I always felt it easier to volunteer first and get it out of the way. Oftentimes, it’s easier to deal with presentation anxiety when we don’t feel cornered. By choosing to do it yourself, you maintain some control of the situation and get the jump on things before anticipation anxiety kicks in .
• Remember you are not going to die. This is just a panic attack, and it’s going to pass. It may be uncomfortable, but it will be over within a few moments.
• Take control of your breathing. 478 breathing is a simple technique that works. Simply breathe in for 4 seconds through the nose, hold for 7 seconds, exhale for 8 seconds through the mouth.
• Find a focus object. Choose a point, or several points, to focus on in the room. This could be a ceiling tile, a lightbulb, a pile of books, anything. Whenever your thoughts start to wander or spiral out of control, recenter your thoughts on that focus object.
• Try and remember the other times you’ve given a class presentation with anxiety. Chances are, this isn’t your first time. Remember those past successes and visualize this presentation as one where you overcome stage fright as well. If your mind is drawn to a time when it didn’t go so well, at least remind yourself that it passed and you survived it; just as you’ll survive this one.
• If you have a friend in the class, look to them from time to time. Flash them a smile or a wink, and try not to laugh out loud while you’re up there. This may seem silly, but I’d rather stifle a laugh than grapple a panic attack.
• Remember that no one’s really paying attention. Just as you were sitting at your desk nervously thinking about your own turn to present, most people are doing the exact same now. And even if they’re not anxious, they’re probably zoned out or drifting off; it’s quite difficult to keep an involuntary crowd’s attention. Trust me, they’re probably not thinking about you much.

These are just a few ways to stop a panic attack while presenting in class. Of course, just about any method for stopping panic attacks can work well here, so feel free to explore our site a bit to learn some other methods.

There are only two types of speakers in the world:

1. The nervous

Mark Twain - American humorist, novelist, and travel writer

Alternative Ways of Presenting to Help Overcome Stage Fright

If you take nothing else from this article, I believe that this is the section that can help anxious students and professionals with stage fright the most. When I was dealing with presentation anxiety myself, most of these options didn’t even exist. If you’re anxious about standing in front of class and presenting, any of these could be fantastic alternatives to presenting.

Basically, any of these presentation software tools can help you to quickly create a visually stunning presentation; all without having to speak in front of the class. They utilize audio, video, and/or animation to create informative videos that get the point across even more effectively than conventional presentations.

For the most part, all a teacher or boss really cares about is that you: 

• Put hard work and dedication into your assignment
• Learned something throughout the process
• Are able to communicate what you learned to educate your peers

Telling the teacher “Sorry, I just can’t present today,” won’t meet any of these points, and is likely to land you a failed grade.

Instead, ask your teacher if you can use one of these presentation tools to create an even more engaging and informative presentation. This way, it’ll seem like you’ve put in the most effort in the class, rather than the least; all without having to speak in front of the class.

Here are the automated presentation tools I currently use myself and recommend:

I go into much greater detail on these tools here: automated presentation software . Before buying anything, I strongly suggest giving that article a read. Otherwise, Toonly and Doodly are my top picks.

What is the Best Presentation Anxiety Medication for Stage Fright?

Giving a presentation in high school or college can be extremely stressful for many people. If standing in front of the class feels like an impossible task, you may be wondering about presentation anxiety medication. So… what are the best drugs for presentation anxiety?

Since I’m not a doctor, I can only offer you a friendly opinion here.

In general, I think it’s a good idea to steer clear of anti-anxiety medication whenever it isn’t absolutely necessary. If your doctor prescribes you presentation anxiety medication, so be it. In the long-run, however, this can often create cycles of reliance and dependence that are best avoided.

But what about taking an over-the-counter supplement for anxiety before a presentation?

I have personally found one supplement to help me relax and communicate more confidently. This is my favorite supplement for stage fright, as it has helped me tremendously in situations where I would normally feel a bit socially anxious. I’ve used this supplement for presentations, job interviews, and even first dates.

My favorite supplement for presentation anxiety symptoms is phenibut. It just helps me feel significantly calmer while simultaneously boosting my sociability and confidence. This supplement is extremely affordable and legally sold online in most countries. If you want to learn a bit more about it, I have an article going into greater depth about phenibut here.

I do urge responsibility when using phenibut, as you don’t want to become reliant on it. But if it makes the difference between shirking your presentation vs. delivering a great one, I highly recommend it.

Let our advance worrying become advance thinking and planning

Winston Churchill - Former Prime Minister of the UK, Famous Orator

Tips for How to Present a Project Effectively

Few things help to eliminate anticipation anxiety like truly preparing for the situation. If your fears are rooted in delivering a poor or ineffective presentation, take some time to prepare.

Here are some tips for how to present a project effectively:

How to Overcome Stage Fright and Presentation Anxiety

There are many strategies we can take when dealing with our presentation anxiety or stage fright. Here are three of the most common strategies:

• Complete Avoidance – Post-college, public speaking occasions like presentations are pretty few and far between. As an adult, it isn’t too difficult to avoid presentations, although not overcoming stage fright can be a hinderance in many career fields.
• Reluctant and Occasional – Here’s where most people in the world probably fall. Most of us aren’t 100% comfortable with presenting, yet we suck it up and get it done when we have to. This isn’t a bad place to be, although it's uncomfortable occasionally.
• Conquering Presentation Anxiety – Some brave souls will choose to completely crush their fear of public speaking, overcoming stage fright and glossophobia entirely. This path is not for the faint of heart, as it isn’t easy; however, it has the largest payoff in the end with regard to career and confidence.

We’ve already discussed strategies for the first two earlier in this guide. Let’s now focus on the third.

How can we overcome presentation anxiety and glossophobia?

Well, whenever we want to eliminate a fear or phobia long-term, the best way to do so is through exposure therapy. We do have a full article on how to extinguish fears through exposure therapy if you’re curious to really understand this process.

For now, I’ll fill you in on the basics:

By gradually stepping outside of our comfort zone and exposing ourselves to our fears, we can eliminate those fears over time. The key here is that we are stepping a bit outside our comfort zone, but not immersing ourselves so fully to induce panic. In other words: challenge yourself at a fair pace.  

So how do we apply this to overcome presentation anxiety and stage fright?

My suggestion would be to identify the smallest voluntary step you can take outside of your comfort zone without panicking. Perhaps presenting may induce a panic attack, but are you at least able to read aloud from your seat? Perhaps reading aloud is difficult, but could you at least volunteer an answer from time to time?

This process will be as unique as a fingerprint for each person, as we all have different comfort zones and stressors. Try and find where your comfort zone ends and take small steps just outside of it. With repeated practice, you’ll notice your comfort zone expanding as you become more confident with the activity.

In general, here are some opportunities you may find useful for stepping outside of your comfort zone:

• Start raising your hand more often to ask or answer questions
• Volunteer to read aloud or answer a problem on the board whenever you’re feeling confident
• Create a presentation using presentation software (recommendations above), but see if you can actually get through it without relying on the audio. If you get too nervous, you can use it
• Rather than trying to get out of a presentation, ask your groupmates if you could take a lesser role with speaking; perhaps you could do more of the research to make up for it
• Seek out your local Toastmasters group to practice public speaking away from the pressures of your own social circles
• Try and attend small open mic nights and similar opportunities to gain experience with public speaking

Fun Fact: I successfully avoided presentations for the majority of my high school and college career. Afterward, I wound up working several jobs that forced me to confront this fear. First came a sales job, and next came a job that required me to speak in front of 150-200 people multiple times per day.

Turns out, I liked money more than I disliked public speaking.

List of Famous People with Public Speaking Anxiety

Sometimes a bit of solidarity goes a long way. Here’s a list of famous/successful people who have long been known to have suffered from public speaking anxiety:

• Winston Churchill
• Mahatma Gandhi
• Abraham Lincoln
• Prince Harry
• Warren Buffet
• Mark Zuckerberg
• Sigmund Freud
• Arnold Schwarzenegger
• Tiger Woods
• Rowan Atkinson
• Jackie Chan
• Thomas Jefferson
• Margaret Thatcher
• Princess Diana
• Eleanor Roosevelt
• Sir Richard Branson

As you can see… we’ve got some big names up there. And this is just a very small list of successful people who have been open about their public speaking anxiety – to say nothing of the silent majority!

Never forget, you’re far from alone in experiencing this – you can absolutely overcome presentation anxiety, stage fright, and glossophobia if you wish to!

Unlock the Secrets  to Managing Anxiety  without Harmful Meds

Not next week. Not tomorrow. Today. 

Getting started is easy with our #1 recommended online anxiety course.

For a limited time,  click here to watch the first few lessons of Anxiety Academy completely free. Like what you see? Access the rest of the course, all future course updates, plus lifetime access to our exclusive online community, for a small one-time payment today!

Loved this? Spread the word

About the Author

Years of personal experience with anxiety disorders and panic attacks have led me to devise some pretty creative ways to keep my anxiety in check. In the past, anxiety and panic attacks felt like something I'd have to live with forever. Nowadays, panic attacks are a distant memory for me, and I'm free to pursue passions like writing and traveling the world. Hopefully, the information on this website can help you achieve the same. I do all the writing here myself, so don't hesitate to reach out with questions!

Related posts

Mindlax review: fall asleep faster with a high-tech sleep mat, does vaping cause anxiety the surprising link between the two, panic free tv review: my honest thoughts, how to get fmla for anxiety (4 easy steps), subscribe to our newsletter now.

Session expired

Please log in again. The login page will open in a new tab. After logging in you can close it and return to this page.

Peak Science Communications

Overcoming Presentation Anxiety: Building Confidence and Conquering Your Fears

If you’ve experienced the pounding terror that comes before a crucial presentation, you’re not alone. Studies indicate 75% of adults are affected by a fear of public speaking.

Discover amazing products from our incredible partners! When you purchase through our links, we may earn a referral payment at no extra cost to you. Check our Disclaimer for details.

Presentation anxiety, which manifests as an unsettling mix of fear and dread, can greatly inhibit personal growth and career advancement. 

But it’s crucial to remember that this anxiety is not insurmountable.

This article is your guide to defeating presentation anxiety, replacing fear with confidence, and mastering the art of public speaking.

Recognizing and Managing Nervousness

Presentation anxiety manifests itself in various ways; these can be physical, such as a racing heart and sweaty palms, or cognitive, such as a blank mind or negative self-talk. Beneath these surface-level symptoms lie deeper underlying issues, often rooted in fear of failure or harsh judgment. Therefore, recognizing these elements is vital to mapping your journey toward overcoming presentation anxiety.

Understanding the root of your anxiety gives you the power to tackle it head-on. Is it the fear of public scrutiny, a past embarrassing experience, or the weight of high expectations? Once you identify the source, you can tailor your approach to manage it.

Now, on managing nervousness, it’s essential to note that eliminating anxiety isn’t the goal. Instead, the objective is to harness it constructively. Deep breathing exercises and progressive muscle relaxation can help regulate your physical response to stress. 

Finally, reframing anxious thoughts can lead to a more positive presentation experience. Instead of viewing the presentation as a dreaded event, see it as an opportunity to share valuable knowledge or insights with others.

Remember, feeling nervous is human. It’s an instinctive response to perceived challenges. The key is not to eliminate it but to manage, control, and channel it constructively.

Building Confidence through Preparation and Practice

Preparation is the bedrock of confidence . Begin by delving deep into your topic. Research gives you a solid understanding and arms you with additional information to handle unexpected questions. Once you’ve gathered your data, organize your ideas logically, ensuring your presentation has a clear and engaging flow.

With your content ready, turn to practice. Practice reinforces your familiarity with the material, allowing you to deliver it more naturally. Also, it enables you to identify potential pitfalls and address them proactively.

Today, technology enables you to use tools to record your presentation or you can practice in front of a mirror. Both strategies help you review and enhance your delivery style.

Remember that seeking feedback from trusted individuals can provide valuable insights into areas for improvement. Their perspective can help pinpoint parts of the presentation that may need more clarity, better engagement, or a different pace.

Using Relaxation Techniques Before Presenting

Relaxation techniques are excellent tools for mitigating pre-presentation stress. Let’s explore some of these techniques in detail.

First, progressive muscle relaxation involves sequentially tensing and relaxing different muscle groups. This procedure can assist you in achieving a profound level of relaxation and increasing your awareness of physical sensations. You can release tension before a presentation by starting at your toes and moving up to your head.

Another effective strategy is visualization. Imagine giving a presentation that is successful from beginning to end. Picture yourself confident, articulate, and engaging on stage, answering questions with ease and receiving applause at the end. This mental rehearsal primes your mind and body for a successful real-life performance.

Furthermore, mindfulness exercises help you stay present, focused, and calm, rather than getting caught up in future “what if” scenarios that fuel anxiety, mindfulness anchors you in the present moment. Simple practices like mindful breathing or a quick body scan can be done minutes before your presentation to calm your nerves.

Incorporating these techniques into a pre-presentation routine can provide stability and comfort, helping you transition into your presentation with reduced anxiety.

Overcoming Fear of Public Speaking

Public speaking fear, or glossophobia, affects many people but can be conquered with the right strategies and persistence.

One effective strategy is exposure therapy, where you gradually face your fear of public speaking. Start by giving a speech to a mirror, then a small, supportive group, and gradually increase the size of your audience as your confidence grows. The process helps to desensitize your fear response over time.

Moreover, positive visualization can be highly beneficial. This practice involves imagining yourself speaking confidently and receiving a positive response from your audience. Doing so can help reduce your fear and replace it with anticipation for a successful presentation.

Don’t forget that fear is often linked to perceived rather than actual threats. Reframing your perception of public speaking from a threat to an opportunity to share knowledge, influence others, and grow professionally can greatly reduce fear.

It’s also important to celebrate small victories along the way. Each step you take towards overcoming your fear of public speaking is progress worth acknowledging and celebrating.

Handling Unexpected Challenges and Technical Issues

In the realm of presentations, uncertainty is a given. Yet, being able to navigate unexpected challenges smoothly can set you apart as a confident and competent presenter.

Know that disruptions can come in many forms, including interruptions from the audience, environmental distractions, or technical difficulties. The key to handling these situations is maintaining composure and demonstrating adaptability.

If you’re interrupted, calmly acknowledge the interruption, address it if necessary, and then seamlessly return to your presentation. In the case of environmental distractions like noise, take a brief pause, allow the distraction to pass, and then continue.

Another common challenge, particularly in the era of virtual presentations, is technical issues. So, familiarize yourself with the technology you’ll be using and always have a backup plan, such as having your presentation saved on multiple devices or a printout for worst-case scenarios.

Lastly, remember that perfection is not the goal. Instead, aim for poise, adaptability, and resilience. Even the most experienced presenters face challenges; it’s how they handle them that makes them successful.

Overcoming presentation anxiety is a journey. It begins with recognizing and managing your nervousness, then building confidence through preparation and practice. Relaxation techniques can help reduce anxiety, while facing your fear of public speaking helps with personal growth. Lastly, developing the ability to handle unexpected challenges and technical issues gracefully will aid in honing your overall presentation skills.

Remember, with consistent effort, patience, and these practical strategies, you have what it takes to conquer presentation anxiety. You are capable of delivering compelling and confident presentations. The stage is yours to take, and the audience awaits your voice. So go ahead, embrace the opportunity, and shine.

About the Author

Nikole Pearson is a highly skilled environmental consultant with a diverse life sciences education. In the past 23 years, she has successfully managed and executed numerous environmental and regulatory projects across the western US. Nikole is a leading expert on utilizing AI for writing, editing, meeting management, presentation development, SEO, and social media management.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

A Guide to Understnding Presentation Anxiety

We’ve all been there before. The room is dark, and the only light comes from the projector screen in front of you. You can feel everyone’s eyes on you, and your heart is racing. You take a deep breath and begin to speak, but your mind goes blank. You stumble over your words, and by the end of your presentation, you feel like a complete mess. If this sounds familiar, then you may be suffering from presentation anxiety. In this blog post, we will discuss what presentation anxiety is, how to recognize it, and how to overcome it!

• 1 Defining Presentation Anxiety
• 2 Signs And Symptoms
• 4 Link With Other Disorders
• 5 Consequences
• 6.1 Be rehearsed
• 6.2 Practice positive self-talk
• 6.3 Build cues
• 6.4 Ensure comfort
• 6.5 Release tension
• 6.6 Know your triggers
• 6.7 Set realistic goals
• 6.8 Breathe deeply
• 6.9 Normalize failure
• 6.10 Visualize success
• 6.11 Seek professional help
• 7 Conclusion

Defining Presentation Anxiety

The important thing to note is the difference between shyness/nervousness and anxiety. While everyone may get a bit nervous before presenting, those with presentation anxiety often experience more intense symptoms such as a racing heart, sweating, trembling, and even nausea. For some people, the fear is so intense that they may avoid presenting altogether.

It is also essential to keep in mind that presentation anxiety is not the same as stage fright. Stage fright is the fear of being on stage in front of an audience. This can be due to a bad experience in the past or a general feeling of uneasiness. While presentation anxiety is focused on the content of the presentation and how well you will do, stage fright is more about the physical act of being on stage.

Signs And Symptoms

Recognizing the signs and red flags of presentation anxiety is the first step in overcoming your fear. For some people, the symptoms may be very mild and only occur in specific situations. Others may find that their anxiety is more constant and interferes with their daily lives. The most common signs and symptoms of presentation anxiety include the following.

• Avoiding social situations or events where you know you will have to present
• Experiencing physical symptoms such as a racing heart, sweating, trembling, or nausea
• Feeling dizzy or lightheaded
• Having trouble sleeping or concentrating
• Feeling irritable or on edge
• Imagining the worst-case scenario
• Fearing that you will embarrass yourself or be judged negatively
• Having intrusive and negative thoughts
• Dry mouth or difficulty speaking
• Mind going blank during presentations
• Feeling like you are going to faint or pass out
• Experiencing anxiety or panic attacks in the days leading up to your presentation

It is important to remember that this is only an outline of some of the most common symptoms. Everyone experiences anxiety differently, so you may experience other symptoms not listed here. If you are unsure whether or not you are suffering from presentation anxiety, it is best to consult with a mental health professional.

• Fear of public speaking : For many people, the thought of speaking in front of a group is enough to trigger anxiety. This can be due to a bad experience in the past or a general feeling of uneasiness.
• Perfectionism: If you are someone who strives for perfection, then the thought of making a mistake in front of an audience can be very anxiety-inducing.
• Lack of experience : If you have little to no experience presenting, then it is only natural to feel anxious about it. The more you do it, the easier it will become.
• Imposter syndrome : This is the feeling of being a fraud or not good enough for the task at hand. It is common among high-achievers and can be very debilitating.
• Fear of being judged or evaluated negatively: This is a common cause of anxiety for many people. The fear of being judged by others can be very overwhelming and often leads to avoidance behaviors.
• Lack of preparation: If you do not feel prepared for your presentation, it is only natural to feel anxious.
• Previous bad experiences: If you have had a bad experience presenting in the past, it is likely that you will feel anxious about doing it again. This is because you may be worried that you will make the same mistakes or that the outcome will be just as bad.
• Low self-esteem or lack of confidence: Lastly, if you do not feel confident in your abilities, it is likely that you will feel anxious about presenting. This is because you may be worried that you will not be able to do a good job or that you will be found out as a fraud.

It is essential to remember that everyone experiences anxiety differently. What may cause one person to feel anxious may not have the same effect on another.

Link With Other Disorders

Our psychology and emotions are not separate entities. Therefore, it should come as no surprise that presentation anxiety is often linked with other disorders. The most common ones are as follows.

• Generalized anxiety disorder : This is a disorder characterized by excessive and long-lasting anxiety that interferes with daily life. It often leads to avoidance behaviors, as well as physical symptoms such as trembling, sweating, and difficulty sleeping.
• Social anxiety disorder : Also known as social phobia , this is a disorder characterized by intense fear and anxiety in social situations. It often leads to avoidance behaviors and can be very debilitating.
• Panic disorder: This is a disorder characterized by recurrent and unexpected panic attacks. These panic attacks are often accompanied by physical symptoms such as chest pain, heart palpitations, shortness of breath, and sweating.
• Agoraphobia : This is a disorder characterized by fear and anxiety of situations where escape may be difficult or impossible. It often leads to avoidance behaviors and can be very debilitating.
• Post-traumatic stress disorder: This is a disorder characterized by intrusive and distressing memories, flashbacks, and nightmares of a traumatic event. It often leads to avoidance behaviors and can be very debilitating.
• Obsessive-compulsive disorder : This is a disorder characterized by intrusive and distressing thoughts (obsessions) and/or repetitive behaviors (compulsions). It often leads to avoidance behaviors and can be very debilitating.

As you can see, presentation anxiety is often linked with other disorders. If you are experiencing anxiety, it is important to seek professional help.

Consequences

• Poor performance: When we are anxious, our performance often suffers. This is because we are not able to think clearly or focus on the task at hand. As a result, our presentations may be poorer quality and we may not be able to achieve our goals.
• Avoidance: As mentioned earlier, anxiety often leads to avoidance behaviors. This means that we may start to avoid situations where we have to present. This can lead to missed opportunities and a decline in our career or studies.
• Isolation : When we start to avoid social situations, we may start to feel isolated. This can lead to feelings of loneliness and depression .
• Health problems: Anxiety can also take a toll on our physical health. When we are anxious, our body goes into “fight or flight” mode. This means that our heart rate and blood pressure increase, and we may start to experience chest pain, headaches, and stomach problems.
• Mental health problems: Anxiety can also lead to mental health problems such as depression, eating disorders , and substance abuse .

If you are experiencing any of the above consequences, it is important to seek professional help. These consequences may be dire but are manageable. This is why it is important to seek professional help if you are experiencing anxiety.

Tips To Overcome

The good news is that there are a variety of treatment options available for those suffering from presentation anxiety. Some people may only need to make a few lifestyle changes, while others may require more intensive treatment. The key is to try different methods and see what works for you.

Be rehearsed

The foremost step to lessen your anxiety is to be rehearsed. This will help you be more confident and in control when presenting. You may do so by practicing your presentation in front of a mirror or videotaping yourself. This will help you catch any mistakes and give you a better idea of how you come across to others.

Practice positive self-talk

· “I am prepared.”

· “I can do this.”

· “I am confident.”

· “I am not perfect and that is okay.”

If you think you can make it to the end of your presentation without any cues, you are wrong. Cues help to ground us and remind us of what we need to say next. They can be anything from keywords written on index cards to physical prompts like rubbing your hands together. Incorporating these cues will help you feel more prepared and in control.

Ensure comfort

Anxiety is bound to make you feel odd or uncomfortable. To counter this, it is important to make sure that you are as comfortable as possible. This means wearing clothes that you feel good in, being aware of your posture, and making sure that the room temperature is not too hot or cold.

Release tension

Anxiety makes its way into our body and makes us hold onto tension. This can lead to physical discomfort and make it difficult to focus. To release this tension, you may want to try some relaxation techniques such as deep breathing, progressive muscle relaxation, or yoga. You may even want to try aromatherapy or meditation.

Know your triggers

Set realistic goals

When we set unrealistic goals, we are setting ourselves up for disappointment. This can trigger our anxiety and make it harder to cope. To avoid this, it is important to set realistic goals for ourselves. This means being realistic about what we can achieve and not putting too much pressure on ourselves.

Breathe deeply

Don’t forget to monitor your breathing. When we are anxious, our breathing becomes shallow and rapid. This can lead to dizziness and lightheadedness. To avoid this, make sure to take deep belly breaths throughout your presentation. This will help to calm you down and ease your anxiety.

Normalize failure

If you still fail or are unable to meet your goal, it is important to remember that this is normal. We all make mistakes and we all have days where things don’t go as planned. What is important is that you learn from your mistakes and keep trying. Don’t let one failure define you or your presentation skills.

Visualize success

Another method that can help ease your anxiety is to visualize yourself being successful. See yourself giving a great presentation and imagine the audience applauding you. This will help increase your confidence and reduce your anxiety.

Seek professional help

At last, if your condition is too severe and is impacting your daily life, it is important to seek professional help. This doesn’t mean that you are weak or crazy. It just means that you need a little extra help to get through this tough time. There is no shame in seeking help from a therapist or counselor. They may make use of the following techniques.

• Cognitive behavioral therapy : This type of therapy helps to identify and change the negative thoughts and behaviors that are causing your anxiety.
• Exposure therapy : This therapy involves gradually exposing yourself to the things that trigger your anxiety. This can help you to learn how to cope with your triggers and eventually overcome them.
• Narrative therapy : This therapy involves telling your story and working with a therapist to find a new perspective. This can help you to see your anxiety in a new light and eventually overcome it.
• Free association: This therapy involves saying whatever comes to mind without censoring yourself. This can help to identify the root of your anxiety and eventually work through it.
• Medication: In some cases, medication may be necessary to help control your anxiety. Your doctor can prescribe you with medication that will help to ease your symptoms.

If you suffer from presentation anxiety, know that you are not alone. Millions of people around the world suffer from this condition. However, there are ways to ease your anxiety and make it more manageable. By following the tips above, you will be on your way to giving a great presentation. So don’t let your anxiety hold you back—you can do this!

To conclude our blog post, we can say that presentation anxiety is a common problem that many people face. However, there are ways to overcome it. By being aware of your triggers, setting realistic goals, breathing deeply, and visualizing success, you will be on your way to giving a great presentation. If your anxiety is severe, don’t hesitate to seek professional help. With the right help, you can overcome your anxiety and live a normal life.

If you or someone you know is looking for psychological help, Therapy Mantra is here for you. We are the leading providers of online therapy and counseling. Our team of highly trained and experienced therapists can provide assistance at the most affordable rates. Contact us today to learn more about our services. You may also visit our website to book an  online therapy  session or download our free  Android  or  iOS app  for more information.

The mission of TherapyMantra is to provide inexpensive, accessible, and professional online mental health care to the individuals all around the world.

Depression Stress Workplace Issues   Relationship Sleep

About Us Blog Contact Us Join Us Locations

Download Our App

If you are in a crisis or any other person may be in danger – don’t use this site. These resources can provide you with immediate help.

Copyright 2024 © MantraCare Corporation | All Rights Reserved| Privacy Policy | Terms of Use | Refund Policy

Public Speaking Anxiety: My Best Tips‪!‬ Okay. Now What? - A Show for The Young and The Anxious.

• Mental Health

If you're feeling SUPER anxious about an upcoming presentation or speech that you have to give in front of your class, tune into this episode with tips to help you manage your nerves and feel more prepared to stand up there and do your best! As a public speaker myself, I know ALL about the anxiety of standing in front of a crowd and how to better handle it. 🙌 

• Episode Website
• More Episodes
• © Kate Gladdin LLC

• Share full article

Advertisement

Supported by

What Doctors Want You to Know About Beta Blockers for Anxiety

Start-ups are making it easier to get the pills online, but experts warn they should be used with caution.

By Christina Caron

Anxious ahead of a big job interview? Worried about giving a speech? First date nerves?

The solution, some digital start-ups suggest, is a beta blocker, a type of medication that can slow heart rate and lower blood pressure — masking some of the physical symptoms of anxiety.

Typically a trip to the doctor’s office would be necessary to get a prescription, but a number of companies are now connecting patients with doctors for quick virtual visits and shipping the medication to people’s homes.

“No more ‘Shaky and Sweaty,’” one online ad promised. “Easy fast 15 minute intake.”

That worries Dr. Yvette I. Sheline, a professor of psychiatry at the University of Pennsylvania Perelman School of Medicine.

“The first question is: What is going on with this person?” Dr. Sheline said. Are they depressed in addition to anxious? Do they have chronic anxiety or is it just a temporary case of stage fright? “You don’t want to end up prescribing the wrong thing,” she added.

In addition, although beta blockers are generally considered safe, experts say they can carry unpleasant side effects and should be used with caution.

What are beta blockers?

Beta blockers such as propranolol hydrochloride have been approved by the Food and Drug Administration for chest pain, migraine prevention, involuntary tremors, abnormal heart rhythms and other uses.

Some are still prescribed for hypertension, although they’re no longer considered the preferred treatment , mainly because other medications are more effective in preventing stroke and death.

Beta blockers can ease the physical symptoms of the “fight or flight” response to stress, such as tremors, sweaty palms or a racing heart, but they are not F.D.A.-approved to treat anxiety disorders.

For decades, doctors have prescribed them for issues other than their approved uses, including for problems like stage fright. In recent years, celebrities like Robert Downey Jr. and Khloé Kardashian have said the medications helped them overcome performance anxiety.

How do they work?

When we start feeling anxious or stressed, our bodies produce adrenaline, which prepares us to respond to perceived danger. The hormone signals our heart to beat faster and narrows our blood vessels to redirect blood to important organs like the heart and lungs. Breathing quickens, and we start to sweat.

Beta blockers work by “blocking” the effects of adrenaline. They cause the heart to beat more slowly and with less force, which helps lower blood pressure.

But if you’re feeling especially anxious, “your mind is still going to race, you’re still going to ruminate and worry,” said Regine Galanti, a psychologist in Cedarhurst, N.Y., who treats people with anxiety disorders.

In other words, beta blockers are not going to address the root of your fears. “If it becomes like a weekly, ‘Oh, I’m just having a hard time in this course. I’ll just pop a beta blocker every single time.’ I would say, ‘What’s the long-term goal here?’” she added.

Patients are typically only prescribed a few pills for specific situations where they might experience performance anxiety, said Dr. Joseph Bienvenu, a professor of psychiatry at Johns Hopkins University School of Medicine. But some online companies dole out as many as 48 at a time.

Are there any side effects?

Yes. Beta blockers can make people feel dizzy. Other potential side effects include fatigue, cold hands or feet, trouble sleeping and nightmares. They can also cause stomach problems like nausea or diarrhea and, less often, difficulty breathing.

This is why some doctors tell their patients to avoid taking them for the first time on the day of a big event.

Dr. Bienvenu advises patients to initially try the medication on the weekend, or “when you don’t have anything else to do.”

“I just want people to know how it’s going to affect them,” he said.

Is it OK to take them for a potentially scary task, like a big presentation?

Possibly. But experts suggested visiting your general practitioner first.

Beta blockers may not be advised for some people with diabetes, low blood pressure or bradycardia, which is a slow heart beat — or people with asthma or another lung disease. And certain drugs, including some cholesterol and cardiovascular medications, can interact with them.

Online doctors do not have your full medical history and have not examined you in person, said Arthur Caplan, a professor of bioethics at the N.Y.U. Grossman School of Medicine.

Without a physical exam, some patients might not know that they have an underlying issue like an irregular heartbeat, he added. And they may not know who to call if they have questions after getting a prescription.

“You need to be managed on these kinds of drugs,” he said.

For those who often face anxiety-provoking tasks like public speaking, the experts said, it might be most beneficial to try breathing techniques or exposure therapy , which involves directly confronting what makes us anxious to break a pattern of fear and avoidance.

“Masking your anxiety symptoms is not going to teach you how to manage your anxiety symptoms,” Dr. Galanti said.

Christina Caron is a Times reporter covering mental health. More about Christina Caron

Managing Anxiety and Stress

Stay balanced in the face of stress and anxiety with our collection of tools and advice..

How are you, really? This self-guided check-in will help you take stock of your emotional well-being — and learn how to make changes .

These simple and proven strategies will help you manage stress , support your mental health and find meaning in the new year.

First, bring calm and clarity into your life with these 10 tips . Next, identify what you are dealing with: Is it worry, anxiety or stress ?

Persistent depressive disorder is underdiagnosed, and many who suffer from it have never heard of it. Here is what to know .

If you notice drastic shifts in your mood during certain times of the year, you could have seasonal affective disorder. Here are answers to your top questions about the condition .

How much anxiety is too much? Here is how to establish whether you should see a professional about it .

StarsInsider

How to tell the difference between anxiety and an anxiety disorder

Posted: March 14, 2024 | Last updated: March 14, 2024

If you feel anxious just before giving a presentation or taking an exam, it's probably completely normal. In fact, there are all sorts of situations in life that trigger a healthy anxious reaction. However, if you feel constantly worried about situations that are very unlikely to arise and are anxious to the point that it interferes with your life, you may have an anxiety disorder on your hands.

While it can be difficult to tell the difference between normal anxiety and an actual anxiety disorder, there are certain things to look out for. Check out this gallery to learn more.

You may also like:

Introducing anxiety

When it comes to anxiety, a little is completely normal. In fact, anxiety is a very natural response to many different situations we may find ourselves in.

Follow us and access great exclusive content every day

Natural response

You may also like: George Clooney and other actors who totally transformed their bodies for a movie

Helpful anxiety

A healthy amount of anxiety can even be helpful in certain situations. It can serve as motivation to prepare properly for an exam, for example.

Anxiety disorders

However, when anxiety becomes uncontrollable or it gets in the way of doing things, it might be time to consider whether an anxiety disorder is at play.

You may also like: Gun control laws: celebrities who are either for or against stricter legislation

General anxiety disorder (GAD)

There are several different anxiety disorders. General anxiety disorder (GAD) looks a lot like normal anxiety at first but is characterized by constant and crippling worry.

Panic disorder

You may also like: Meet the world's most heinous cannibals

Specific phobias

Specific phobias occur when someone has an excessive and irrational fear of something specific. It could be a certain place, situation, or object.

Social anxiety disorder

Social anxiety disorder, otherwise known as social phobia, is when someone experiences anxiety and/or fear specifically in social settings.

You may also like: Popular cover songs more famous than the original

Separation anxiety disorder

Separation anxiety disorder occurs when a child is separated from their parents or caregivers. It is a perfectly normal stage of a child’s development.

Agoraphobia

You may also like: Surf's up! Famous celebrity boarders

Telling the difference between anxiety and an anxiety disorder

Normal anxiety

Normal anxiety tends to be related to a specific situation or problem, and it only lasts for as long as that situation or problem lasts.

You may also like: The hidden secrets in famous works of art

Proportional and realistic

Anxiety disorder

You may also like: Never offer yellow roses to the love of your life

Extreme reactions

When someone is suffering from an anxiety disorder, they may also react to a certain situation or problem in a much stronger or dramatic way than you might expect.

Unrealistic anxiety

Someone with an anxiety disorder may also experience a lot of unrealistic anxiety, such as fear of a situation that has never happened and is very unlikely to ever happen.

You may also like: Decoding the symbolism of Freemasonry

Long-lasting anxiety

Uncontrollable

You may also like: Evel Knievel: Remembering the motorcycle stunt legend

To illustrate the difference between anxiety and an anxiety disorder, imagine a person that does not like flying (which is very common ).

If that person is asked to travel for work, normal anxiety will not stop them from traveling to the airport and boarding a plane.

You may also like: Celebrity moms who hated being pregnant

You may also like: History's greatest orators

When to seek help

If you or someone you know has anxiety that is interfering with everyday life, it may be time to seek attention from a doctor or healthcare professional.

Seeking help

Rest assured: there are plenty of ways to manage anxiety, and there is no reason for anyone to suffer through it alone.

You may also like: Medieval murders, crimes, and misdemeanors

If you are diagnosed with an anxiety disorder after speaking to a professional, you may be prescribed treatment.

Treatment for anxiety disorders can include psychotherapy, in particular cognitive behavioral therapy (CBT), and medication, such as antidepressants or beta-blockers.

You may also like: What is Catholic guilt, and do you suffer from it?

Other treatments

Your doctor or healthcare professional may also recommend that you attend a support group and /or practice some stress management techniques.

Lifestyle changes

Then there are the other, complementary techniques that may be used alongside treatment and/or medication.

You may also like: What are the Mysteries of the Rosary?

Your doctor or healthcare professional may advise you to regularly exercise, meditate, and/or make dietary changes.

Living with an anxiety disorder can be very difficult and feel suffocating at times. But by raising awareness and sharing resources, we can hope to help those most affected.

Sources: (Healthline) (Here to Help)

See also: The most common things that cause anxiety

More for You

Family push for daughter's removal from hospital

Walt Nauta's Unsealed FBI Interview Raises Questions

Paramount shows 'Gladiator 2' as Disney goes R-rated

Duke University Has Officially Ended Its Full-Ride Scholarship For Black Students In Need Of Financial Assistance

I study people with high emotional intelligence for a living—8 things they never ever do when talking to others

These Are 10 Smells That Cats Absolutely Hate

Tech trick: How to tell who’s calling when you don’t recognize the phone number

Family remembers teen who died saving children pulled by strong currents at Florida beach

27 Side Characters That Stole The Spotlight

Duke loses second star underclassman one hour after teammate declares for NBA Draft

New 'Beetlejuice Beetlejuice' Footage Introduces Jenna Ortega's New Character

'Pretty privilege' in job interviews is a real thing, say experts. But you have more control than you realize.

4 Things You Should Never Cook in Cast Iron

Fourth tribe bans Gov. Kristi Noem

12 Concealed Kitchen Storage Hacks You’ll Want to Use Immediately

Tesla Owner Calls Police on Rivian Driver Using Supercharger

25 movies that will really mess with your head

These are the 10 worst U.S. states to live in for your mental health, according to a new study

Avatar: The Last Airbender Animated Series Gets Movie Release Date & Cast Announcement

"None of them dudes wanted no smoke with Derrick Rose" - Rip Hamilton says superstars were scared of a prime Derrick Rose

Adverse childhood experiences and implications of perceived stress, anxiety and cortisol among women in Pakistan: a cross-sectional study

Add to collection, downloadable content.

• Affiliation: Gillings School of Global Public Health, Department of Epidemiology
• Other Affiliation: Department of Social and Behavioral Sciences, Yale University, New Haven, CT, United States
• Other Affiliation: Department of Economics, University of Melbourne, Melbourne, VIC, Australia
• Other Affiliation: Department of Biostatistics & Bioinformatics, Duke University, Durham, NC, United States
• Other Affiliation: Department of Public Health, Human Development Research Foundation Islamabad, Pakistan
• Other Affiliation: RTI International, Research Triangle Park NC, United States
• OBJECTIVES: Adverse childhood experiences (ACEs) are linked to poor maternal mental health. The goal of this study is to examine the associations between ACEs and multiple manifestations of stress (including perceived stress, anxiety and cortisol) among mothers in rural Pakistan. DESIGN: This study used a cross-sectional design. Mothers were originally recruited during their third trimester of pregnancy and followed until 36 months post partum. Cortisol was collected at 12 months post partum, and self-report data were collected at 36 months post partum. SETTING: All participants reside in rural villages in Rawalpindi, Pakistan. The measures were administered at home visits by field interviewers. PARTICIPANTS: Data were collected from 889 mothers. All mothers in the sample provided data on ACEs and perceived stress, 623 provided data on anxiety and 90 provided hair cortisol. PRIMARY AND SECONDARY OUTCOMES MEASURES: ACEs were captured retrospectively using an adapted version of the ACE International Questionnaire, and represented as a continuous variable and subdomains (neglect, home violence, family psychological distress, community violence). Primary outcomes included perceived stress measured with the Cohen Perceived Stress Scale (PSS) and anxiety measured with the Generalised Anxiety Disorder-7 scale (GAD-7). Hair-derived cortisol was included as a secondary outcome. Generalised linear models with cluster-robust SEs were used to estimate associations between ACEs and the outcome variables. RESULTS: All models featured positive associations between ACE items and PSS. The continuous total ACE score (B=0.4; 95% CI 0.0 to 0.8) was associated with higher anxiety symptoms on the GAD-7. Home violence (B=6.7; 95% CI 2.7 to 10.8) and community violence (B=7.5; 95% CI 1.4 to 13.6) were associated with increased hair cortisol production. CONCLUSIONS: All four ACE domains were associated with elevated levels of perceived stress, anxiety and cortisol, with varying precision and strength of estimates, indicating that the type of ACE has a differential impact. This study informed our understanding of the differential impact of specific ACEs on perceived stress, anxiety and hypothalamic pituitary adrenal-axis functioning, providing implications for future clinical intervention and research development.
• adult psychiatry
• anxiety disorders
• epidemiology
• mental health
• public health
• https://doi.org/10.17615/cbmf-yz14
• https://doi.org/10.1136/bmjopen-2021-052280
• In Copyright
• Attribution-NonCommercial 4.0 International
• NLM (Medline)

This work has no parents.

Select type of work

Master's papers.

Deposit your masters paper, project or other capstone work. Theses will be sent to the CDR automatically via ProQuest and do not need to be deposited.

Scholarly Articles and Book Chapters

Deposit a peer-reviewed article or book chapter. If you would like to deposit a poster, presentation, conference paper or white paper, use the “Scholarly Works” deposit form.

Undergraduate Honors Theses

Deposit your senior honors thesis.

Scholarly Journal, Newsletter or Book

Deposit a complete issue of a scholarly journal, newsletter or book. If you would like to deposit an article or book chapter, use the “Scholarly Articles and Book Chapters” deposit option.

Deposit your dataset. Datasets may be associated with an article or deposited separately.

Deposit your 3D objects, audio, images or video.

Poster, Presentation, Protocol or Paper

Deposit scholarly works such as posters, presentations, research protocols, conference papers or white papers. If you would like to deposit a peer-reviewed article or book chapter, use the “Scholarly Articles and Book Chapters” deposit option.