Learn how to prepare, practice, breathe, focus, visualize, and cope with anxiety when presenting at a live event. Discover effective strategies to reduce your nervousness and boost your confidence.

Anxiety is the exact same response in our body as excitement. Sometimes just a reframe of the words we use can be helpful to change the experience. Taking a big deep breath even on stage can help you become present and grounded.

How can you manage anxiety when presenting at a live event?

Presenting at a live event can be an exciting and rewarding opportunity, but it can also trigger anxiety and nervousness. Whether you are a seasoned speaker or a novice, you may experience symptoms such as sweating, trembling, racing heart, or dry mouth before or during your presentation. However, there are some effective strategies that can help you manage your anxiety and deliver a confident and engaging speech. In this article, we will explore how you can prepare, practice, breathe, focus, visualize, and cope with anxiety when presenting at a live event.

1 Prepare your content and materials

One of the best ways to reduce your anxiety is to prepare your content and materials well in advance. This means researching your topic, audience, and venue, and creating a clear and concise outline of your main points, supporting evidence, and call to action. You should also design your slides, handouts, or other visual aids to complement your speech and enhance your message. Make sure you check your equipment, backup your files, and bring extra copies of your materials in case of any technical glitches.

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Shelley Brown

Chief Belongingologist | Author | Award-Winning Belonging Speaker | Give THEM what they NEED, so you get what YOU WANT.
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Anxiety is the exact same response in our body as excitement. Sometimes just a reframe of the words we use can be helpful to change the experience. Taking a big deep breath even on stage can help you become present and grounded.

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Paul T.

Managing Director at 24synergy and 1uk.com
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I am not a big believer in the saying "imagine everyone in the nude", I would be very worried with several hundred people all naked and staring at me. The simple solution is, you can't really control it, so just let it happen as the moment you step out and start to talk, it goes away. Adrenaline is what makes it exciting so embrace is as part of your job as it will make you stronger as a person.

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2 Practice your delivery and timing

Another key to managing your anxiety is to practice your delivery and timing several times before the event. You can practice alone or with a friend, colleague, or coach who can give you constructive feedback. You should also record yourself and watch your performance to identify your strengths and areas for improvement. Try to speak slowly, clearly, and confidently, and avoid filler words, jargon, or slang. You should also practice your gestures, eye contact, and posture to convey a positive and professional image.

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James Warren

I help companies truly understand employee and customer experiences through AI + Stories, so they can improve and grow. Shared Stories = Connection and Collective Wisdom, so tell me yours and I'll tell you mine.
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Depending on the type of presentation, the subject matter and the audience, I know I can be more or less formal, while still being prepared. I always start with an outline of my narrative before I make a single slide, or visual. It’s my way of creating a structure, and I try to focus on three pivotal moments: 1) The opening (where you make the connection) 2) The core message (think of this as a narrative in 3-5 points that builds emotional and intellectual interest in what you have to say) 3) The closing (where you lay out what happens next, vision for the future, call to action, etc.) Then I prepare — without over-practicing. As long as I hit these three marks, I am pretty confident I will deliver the message I was there to deliver.

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3 Breathe deeply and relax your body

Before and during your presentation, you can use breathing techniques to calm your nerves and relax your body. You can try inhaling deeply through your nose and exhaling slowly through your mouth, or using the 4-7-8 method, which involves inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds. You can also do some stretches, massages, or yoga poses to release any tension in your muscles and joints. These exercises can help you lower your blood pressure, heart rate, and cortisol levels, and increase your oxygen flow and energy.

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4 Focus on your message and audience

One of the common causes of anxiety is worrying about yourself and how you are perceived by others. You may fear that you will forget your words, make a mistake, or face criticism or rejection. However, you can overcome these negative thoughts by focusing on your message and audience instead. You should remind yourself of the purpose and value of your presentation, and how it can benefit or inspire your listeners. You should also try to connect with your audience by asking questions, telling stories, or using humor. By shifting your attention from yourself to your message and audience, you can reduce your self-consciousness and increase your confidence.

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James Warren

I help companies truly understand employee and customer experiences through AI + Stories, so they can improve and grow. Shared Stories = Connection and Collective Wisdom, so tell me yours and I'll tell you mine.
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I tell myself, “This isn’t about me. This is about them.” I say this to lessen the pressure and shift the focus from the least important person in the room (me) to the most important people in the room (them). When I see this as an act of service instead of an act of promotion, I don’t have to worry about perfection, and instead I concentrate on impact. Prepare (don’t over-practice), consciously relax before you begin, shift the focus, and then start your presentation.

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5 Visualize your success and enjoyment

Another effective strategy to manage your anxiety is to visualize your success and enjoyment. This means imagining yourself delivering a flawless and captivating presentation, receiving positive feedback and applause, and feeling proud and satisfied. You can also recall a previous successful presentation or a positive experience that made you feel happy and confident. By visualizing your success and enjoyment, you can create a positive mental image that can motivate and empower you to perform well.

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6 Cope with your anxiety and learn from it

Finally, you should remember that anxiety is a natural and normal response to a challenging situation, and that you can cope with it and learn from it. You should not try to suppress or deny your anxiety, but rather acknowledge it and accept it as a sign that you care about your presentation. You should also not judge yourself harshly or compare yourself to others, but rather appreciate your efforts and achievements. You should also reflect on your presentation and identify what went well and what you can improve for the next time. By coping with your anxiety and learning from it, you can grow as a speaker and a person.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How can you manage anxiety when presenting at a live event?

1

2

3

4

5

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1 Prepare your content and materials

2 Practice your delivery and timing

3 Breathe deeply and relax your body

4 Focus on your message and audience

5 Visualize your success and enjoyment

6 Cope with your anxiety and learn from it

7 Here’s what else to consider

Live Events

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How can you manage anxiety when presenting at a live event?

1

2

3

4

5

6

7

1 Prepare your content and materials

2 Practice your delivery and timing

3 Breathe deeply and relax your body

4 Focus on your message and audience

5 Visualize your success and enjoyment

6 Cope with your anxiety and learn from it

7 Here’s what else to consider

Live Events

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