Tips for Managing Nervous Energy During Presentations

Confession: I'm a nervous public speaker… (yet I’ll make $1M+ from keynotes this year). Here are 9 strategies that turned my deepest fear into a powerful strength: PHASE 1: PREP WORK Strategy 1: Study the Best. We have the world's best speakers at our fingertips. Use them. Find 3-5 speakers you admire. Watch their talks on YouTube at 0.75x speed. Take notes on their structure and pacing, voice modulation, movement and gestures, audience engagement. Strategy 2: Create Clear Structure. Great speakers don't deliver speeches, they tell stories. Map your journey explicitly: opening hook, 3 key points, memorable close. Tell the audience where you're taking them. Strategy 3: Build Your "Lego Blocks." Don't memorize your entire speech. That's a trap. Instead, perfect these moments: your opening 30 seconds, key transitions, punchlines and closers. Practice in segments, not sequences. When things go sideways (they will), you'll adapt instead of freeze. Weird trick: Practice once while walking or jogging. It simulates the heart rate spike you'll feel on stage. PHASE 2: PRE-STAGE Strategy 4: Address the Spotlight. The Spotlight Effect: We think everyone's watching our every move. They're not. Use the "So What?" approach: Name your worst fear, ask "So what if it happens?", realize it's never that bad. You'll stumble? So what. Life goes on. Your family still loves you. Strategy 5: Get Into Character. Create your speaker persona. Ask yourself: What traits do they have? How do they move? What's their energy? Flip the switch. Become that character. It's not fake, it's your best self. Strategy 6: Eliminate Stress. The "Physiological Sigh" kills anxiety fast: Double-inhale through your nose, long exhale through your mouth, repeat 2-3 times. Science-backed. Immediate impact. PHASE 3: DELIVERY Strategy 7: Cut the Tension. Last week, they asked what song I wanted to enter to. I said "Girl on Fire" by Alicia Keys. They thought I was joking. I wasn't. "It's my 1-year-old's favorite song. Figured he'd be more excited to watch if Dad entered to his jam." Instant laughter. Tension gone. Audience on my side. Find your tension breaker. Use it early. Strategy 8: Play the Lava Game. Your pockets and torso are lava. Don't touch them. This forces you to gesture broadly, open your body, project confidence. Big gestures early build momentum. Strategy 9: Move Purposefully. Don't pace like you're nervous. Move like you own the room. Slow. Deliberate. Purposeful. Use movement to create dramatic pauses. Let your words land. Start with one speech, one strategy: Pick your next presentation—could be a team meeting, a toast, whatever. Choose ONE strategy from this list. Master it. Then add another. Public speaking is a muscle. These strategies are your workout plan. The more you practice, the stronger you get. Remember: Everyone gets nervous. The difference is having a system. Now you have one. Use it. Practice it. Watch yourself transform.

After seeing me give a keynote last week in Seattle, a client asked me for my go-to stage prep tips—a question I get asked often this time of year. (Yes, even the most practiced public speakers still actively prepare for getting on stage. There’s no autopilot button for this!) Here’s what I shared with her: Physical Prep— >> Breathe: Diaphragmatic breathing. In through your nose, fill your belly, exhale slowly. It centers your body and gets your mind focused. (Also calms jitters). >> Posture: Stand tall. Feet shoulder-width apart. Chest open. Shoulders relaxed. Helps project confidence… and helps you physically own the space (think Executive Presence). >>Chew gum: Yes, really. Chew gum before you get up there. Releases tension, reduces dry mouth. (Just be sure to spit it out before you start speaking!). Mental Prep— >> Reframe nerves: Instead of “I’m nervous,” tell yourself “I’m excited.” That adrenaline? Let it FUEL you. >> Visualize success: Picture yourself delivering your message with confidence. Imagine the audience responding positively. Set the tone before you even start. >> It’s not about you: The key. Focus on them, not you. It’s not about being perfect—it’s about making a connection with the audience. Shift the spotlight to them in the first 20 seconds by asking a question or inviting them to move their body. You’ll get a second to catch your breath and actually take in the stage, lights, and audience at hand. One last thing? Thank the backstage crew for all their help. Because having a working mic and flattering lighting really matters—and you most definitely couldn't do that part without them.

19 years ago, I used to get incredibly nervous before speaking on stage. Racing heart. Tunnel vision. Dry mouth. Today, half of my job is being on stage. Here’s my 7-step pre-stage checklist for how I conquered stage fright: (Before you step on the stage) Step 1: Set One Clear Intention Nerves often come from scattered thoughts.  So anchor your mind with a single, positive goal: • For a pitch: “Get the buyer to sign and stay firm on numbers.” • For a presentation: “Connect with the audience and deliver value.” Avoid negatives like “don’t mess up.” Your brain clings to “mess up.” — Step 2: Pick a Focal Point Choose a random spot in the back of the room (or bring a grounding object, like a pen). Right before you begin, mentally send all your nervous energy there. It gives your brain somewhere to “put” the anxiety - and frees you up to focus. — Step 3: Breathe Mindfully Most people shallow-breathe when they’re nervous. This just worsens anxiety. Do this instead: • Close your eyes • Breathe in through your nose, out through your mouth • Push your belly out with each inhale (deep belly breathing) — Step 4: Release Muscle Tension Anxiety makes us clench everything - jaw, shoulders, stomach. This kills blood flow and increases anxiety. Instead, start at your head or toes and relax each muscle group with one breath: • Relax your face and eyes • Relax your jaw and neck • Loosen shoulders and chest • Relax arms and hands • Relax your stomach and abs • Continue down to your toes You’ll feel calmer and more grounded instantly. — Step 5: Find Your Center Before going on stage, shift your focus to a spot 2 inches below your belly button. This is your physical center - used by athletes and performers to stay grounded. As you breathe, imagine calm radiating from that point. During your talk, return to it anytime nerves creep in. It’s your internal anchor. — (While you’re on stage) Step 6: Repeat Your Process Cue This is your personal “how” mantra. • Interviewer: “Smile and ask great questions.” • Speaker: “Keep it warm and engaging.” • Performer: “Smooth and steady.” Keep repeating it silently throughout to stay focused and intentional. — Step 7: Direct Your Energy Feel the nerves rising? Don’t fight them - redirect them. Use your focal point from Step 2. Mentally “throw” your anxious energy toward it. It’s like dropping a heavy backpack: instant relief. __ Save this post and come back to it before your next big moment. Whether it's a presentation, interview, or performance, these steps will help you show up as your most confident, centered self.

Stage fright is real. It’s not just “feeling a little nervous”—it’s a full-body response that can sabotage your big moment. Ever had shaky hands, a racing pulse, a tight throat, or even blurry vision right before stepping on stage or into a high-stakes meeting? That’s performance anxiety in action. The good news? You can beat it. 1. Set a Clear Intention Before any big moment, define what success looks like. Anxiety often starts with scattered thoughts, so anchor yourself with a clear goal. Instead of thinking, “Don’t mess up,” say, “Stay confident.” If you’re negotiating, focus on “Stick to my numbers.” Your intention should be positive, specific, and top of mind as you prepare. 2. Pick a Focal Point Choose a distant, unimportant object in the room—this will become your mental “dumping ground” for nervous energy. If you don’t know the space in advance, use a small object, like a pen. Imagine pushing all your nerves into it, then set it down. It’s a surprisingly effective mental trick. 3. Breathe Like an Athlete When we’re nervous, we breathe shallowly or even hold our breath. This only makes things worse. Instead, breathe deeply through your nose, expand your belly, and exhale slowly through your mouth. This simple shift calms your nervous system and keeps you steady. 4. Release Tension Anxiety tightens everything—jaw, shoulders, stomach, even hands. To counteract this, do a progressive relaxation exercise: Start at your head and work down, consciously relaxing each muscle group. This not only reduces tension but also redirects your mind from worry to action. 5. Find Your Center Focus on a physical point just below your navel—this is your center of gravity. Thinking about this spot, especially while breathing deeply, helps ground you and stabilize your posture, making you feel more in control. 6. Use a Process Cue Your intention is your goal—your process cue is your method. For example, if you’re speaking, your cue might be “Engage and project.” If you’re in a negotiation, it could be “Stay calm and assertive.” This becomes your internal mantra, keeping you focused in the moment. 7. Direct Your Energy Remember that focal point? When nerves hit, mentally throw all your excess energy toward it. Instead of fighting anxiety, you’re redirecting it—freeing yourself to focus on delivering your best. Put these steps together, and you’ve got a system for managing stage fright. It won’t just help you survive your next big moment—it’ll help you own it.

Two things I do to get over nerves of a big presentation or a talk (like my first TEDx coming up) is to rehearse with photos of a crowd in front of me and to power through the entire presentation no matter what distractions happen. Before I had this little multi-monitor set up, I’d actually print photos of crowds and pin them up. There’s a strange but pretty realistic thing that happens when you do this. Like exposure therapy, this brings up very real emotions of what it actually feels like on stage. I’ve learned that I need a mix of photos: ✅ Central image of a crowd being a normal crowd right before you get started. It makes me take stock of the moment right before I start and my energy in the first 30 seconds. This makes or breaks whether people will engage with you. ✅ A side image of an engaged crowd. When I feel like I’m in rhythm, my eyes tend to go to this one more to simulate flow. ✅ A side image of a bored crowd. This one I glance at for two occasions. If I’m feeling lost or nervous, I’ll look at this image to practice getting back on track and back to the engaged audience. Or, if I’m still in a state of flow, I’ll practice NOT getting thrown off by people who appear disengaged. The second thing I do to improve my practice is that I complete my run through no matter what. 🟢 Kids knocking on my office door 🟢 Text message or phone going off 🟢 Dog barking at the Amazon delivery In every real presentation I’ve done, there is ALWAYS some unplanned distraction that comes up. You have to practice getting back on rhythm when sounds and movement distract you. A bonus tip: record yourself and then watch it back as if you were an audience member. Adopt the mindset of someone sitting in the audience and cue up their “What’s In It For Me?” moment. ➡️ I hope this is good ➡️ I need inspiration for ______ ➡️ The last speaker was great/not so great ➡️ A “dementia advocate” is speaking about the future and innovation? Why? The audience isn’t there for you. They are there for them (even when they’re there for you). Serve them. Speakers, what advice would you add for the week prior to your big engagement? Assuming you’ve got the rehearsal of content down, what’s your next focus and why? 👇🏼

How I Overcame My Fear of Public Speaking in IB Presentations Early in my investment banking career, I dreaded presentations. Speaking in front of senior bankers or clients felt like an uphill battle. I used to freeze with nervousness. The fear was about saying the wrong thing in front of the wrong people. But in IB, there’s no hiding behind Excel forever. The ability to communicate insights clearly is just as valuable as financial modeling skills. Here’s how I transformed my approach: 1) I Focused on What Senior Bankers Actually Care About Early on, I over-explained everything—diving into every assumption, every calculation. But senior bankers don’t want a data dump. They want clarity. Once I shifted to structuring my points like: a) What’s the key takeaway? b) Why does it matter? c) What’s the next step? —presentations became much easier. 2) I Practiced “Silent Rehearsals” Before any big presentation, I used to go through my slides without speaking. Instead, I scan them and mentally frame my key points. ( I still do this!) This helps me internalize the flow rather than memorizing a script. 3) I Learned the “First 10 Seconds Rule” Nervousness peaks in the first 10 seconds. Instead of worrying about the whole presentation, I focused only on nailing my opening. If I started strong, the rest would follow. 4) Power of the Pause In finance, we tend to rush through explanations. But top presenters don’t. I trained myself to pause after key points, giving time for the message to land and reducing my own anxiety. 5) I Got Comfortable with Questions Everybody fears tough questions (even the senior bankers!). But the best way to handle them isn’t to have every answer, but to be structured in how you respond: a) Clarify the question. b) Acknowledge if you need a moment to think. c) Bridge to what you do know if you’re uncertain. Confidence does not mean you have all the answers, it can be as simple as handling uncertainty well. The more I applied these, the easier public speaking became. This is eventually about delivering clarity, staying composed, and owning your expertise. Follow Pratik - for investment banking careers and education

Everyone says "engage your audience" when you're speaking on stage. But nobody really tells you how to own that stage and make it yours. As someone who used to shake before every presentation, I've learned a few things the hard way. Things that turned that fear into something I could actually use. Here it is. Save this for your next presentation 👇🏻 1/ Ride on Shared Narratives → Find common ground fast. People don't connect with perfection. They connect with "me too" moments. 👉🏻 I like to open with a story about struggling with something my audience faces too. 👉🏻 Like feeling invisible in a crowded room or doubting whether anyone's listening. 2/ Keep the Energy Up → Your energy sets the room's energy. If you're flat, they're flat. If you're alive, they lean in. 👉🏻 I move around the stage, vary my tone, and throw in pauses. 👉🏻 It keeps people awake and engaged, even in long sessions. 3/ Speak with Them Before You Speak to Them → A little interaction beforehand goes a long way. I used to hide backstage. Now I walk the room early. 👉🏻 Before I present, I chat with a few people in the audience, ask about their day, their challenges. 👉🏻 So when I'm on stage, I'm speaking to familiar faces. 4/ Don't Skimp on Preparation → Being prepared is your best defense against nerves. I used to wing it. I paid for it every time. 👉🏻 I rehearse my opening and closing until I can say them in my sleep. 👉🏻 It gives me confidence even when my mind goes blank mid-speech. 5/ Learn Their World, Speak Their Language → Tailor your message to resonate. Generic talks don't land. Personalized ones do. 👉🏻 When I speak to financial advisors versus tech founders, I adjust my examples and references to match their daily reality. 👉🏻 Never use a one-size-fits-all script. 6/ Use Your Stories → Personal stories make your message unforgettable. Facts inform. Stories transform. 👉🏻 Instead of listing my credentials, I share how a kid who got bullied and avoided stages now trains leaders across Asia. 👉🏻 Story sticks more than any resume. 7/ Mirror What You Want to See → Project the confidence you want your audience to feel. If you're uncertain, they'll be uncertain. If you're grounded, they'll trust you. 👉🏻 If I want my audience to feel calm and confident, I start by being calm and confident myself 👉🏻 Even if I'm nervous inside. I'm not a natural speaker. I'm someone who learned through repetition, failure, and intention. If you apply even one of these, you'll already be ahead of most people on stage. You don't need perfect English. You don't need years of experience. You just need presence, preparation, and a message that matters. So. what strategy helps you most before speaking on stage? Let's learn from each other 💬 💪 Follow me for personal brand and growth insights. #publicspeaking #professionalgrowth #coaching #careerdevelopment #financialadvisor

Biology does not care about your presentation. Even the most experienced among us can be sabotaged by the "hardware failure" known as speaker anxiety. Speaker anxiety is not a personal flaw or a lack of effort. It is a predictable physiological reaction to the stress of presentation performance. Stress kicks your mind into a "Fight or Flight" response. Cortisol and adrenaline flood your system. Oxygen is diverted from your analytical brain to your heart and limbs. This is why your guts churn, your body gets jumpy, your head swims. You're all ready to flee the scene or neutralize the perceived threat -- but you're in no physical condition to perform on a stage. You cannot stumble your way out of a biological trap. To move from survival to performance, you must apply a clinical intervention to hit reset on your body and mind. Return to the comfortable, competent, and confident public speaker you can be by using the COAP Protocol: 1. |C|onnect: Signal safety by making intentional eye contact with someone you trust or establishing a physical link to the space to stop the feeling of lightheadedness. 2. |O|xygenate: Use deep breathing to lower your heart rate and clear cortisol from your system. 3. |A|nchor: Focus on your physical presence by sinking your weight into your feet to eliminate the fidgeting energy that signals nervousness. 4. |P|ace: Regain control of the narrative by slowing your delivery. Try speaking in 7 word bursts followed by brief pauses. These steps quite literally "juice your brain back up" by providing the oxygen and blood flow your brain needs to function. By mastering the physiology of stress, you ensure your biology serves your performance rather than disrupting it. Art+Science Analytics Institute | University of Notre Dame | University of Notre Dame - Mendoza College of Business | University of Illinois Urbana-Champaign | University of Chicago | D'Amore-McKim School of Business at Northeastern University | ELVTR | Grow with Google - Data Analytics #Analytics #DataStorytelling

20 years of stammering. 7 Ted Talks & Over 1,00,000 professionals trained later - Let’s skip the fluff. This is everything I know about public speaking. Not from theory but from life, from watching people speak and not get what they deserve. From helping them fix it. Call it a blueprint. Call it a cheat code. Or just save it and come back when you’re tired of being ignored in rooms you deserve to lead. Let’s start with this - Public Speaking doesn’t start when you take the mic. It starts way before that. It starts the moment you wake up and think “Shit, I’ve got a presentation today.” So here’s how I’d walk you through it if we were grabbing coffee: ☀️ Morning of the big day? Don’t rehearse in your head right away. First, move your body. Stretch. Get some oxygen in. Because your voice is not just in your throat, it’s in your breath. And if your body’s tight, your voice will be too. 🧠 Next: Mindset. I’ve seen too many people ruin a great talk because they spent all morning trying not to mess up. Forget that. Ask yourself this instead: “Who needs to hear what I’m about to say?” Say it out loud. Anchor into that. That’s your real WHY. 👔 What should you wear? Something that makes you feel like you’ve already won. Not something you hope will impress them. Trust me, when you feel good in your skin, it shows in your voice. 🚶♂️Walking into the room? Don’t tiptoe in like you’re sneaking into class late. Walk like you belong. People decide how to treat you before you even speak. Let them decide well. Now, here’s the speaking part broken down like I explain it to my clients: 1. Stop obsessing over fancy slides. Start with the one thing you want them to remember, then build backward. 2. Drop the “corporate voice.” & speak like you talk to your friends. Clarity + authenticity beats formality. 3. Nervous? Good. Breathe deeper, start slower & let your body catch up to your brain. 4. Don’t shout to sound confident. Use your voice like a highlighter - slow down, drop tone, pause. 5. Tell real stories because a moment they can feel > a metric they’ll forget. 6. Don’t scan the room. Hold eye contact for 2–3 seconds, make them feel seen. 7. Use your hands, it makes you look alive, not rehearsed. 8. Don’t memorize. Rehearse the flow, not the script! Most importantly? Don’t end your talk wondering, “Was I good?” Ask: “Did they feel something?” Because that’s what they’ll remember. P.S. I teach all of this (and more) in my Sunday masterclass - https://divasgupta.in/Li But honestly, even if you never join, take this post seriously. I built it from scratch, brick by brick, after years of stammering and silence. And if it helps even one person walk in, speak up, and own their story - It’ll be worth it. #PublicSpeaking #Communication

The first time I gave a public talk, my hands were shaking so badly that the front row could literally see my paper notes trembling. This was back in 2018, my very first meetup talk. I was terrified. The room went completely quiet… the kind where everyone’s holding their breath, feeling sorry for you. Someone near the front gently said, “Hey, you don’t have to be so nervous. You've got this.” I’ve never forgotten that moment. And here’s the truth even now, I still get nervous. Every. Single. Time. The first few minutes are always the hardest. But over time, I’ve figured out how to get through those first 2 minutes so they don’t get the best of me. Here’s what helps: ✅ 1. Rehearse like you’ll actually be there Say it out loud. Stand up. Move your hands. Wear the shoes you’ll be in. It sounds silly, but it makes a huge difference. Practice until it feels like second nature. ✅ 2. Nail your first 60 seconds Memorize your opening. Know it so well that it flows even if your brain is freaking out. A strong start gives you momentum and calms the butterflies. ✅ 3. Picture it going well Right before I step up, I close my eyes and imagine it going smoothly, clear words, steady voice, maybe even a little applause at the end. It’s like a mental dress rehearsal, and it works. ✅ 4. Breathe low and slow Your breath affects everything: voice, focus, presence. Slow, deep breathing brings you back to center. ✅ 5. Shift the spotlight Most nerves come from thinking, “What will they think of me?” Instead, I ask: “What does this audience need from me right now?” When I focus on the message, not myself, it all gets easier. Also, two game-changers for me: 📌 I ditched paper notes. 📌 And I avoid handheld mics whenever I can (a headset mic = freedom + easier breathing). So no, I haven’t “overcome” the nerves. But I’ve learned how to move through them without letting them stop me. Got your own go-to trick for calming nerves before a talk or important meeting? Drop it below, someone scrolling today probably needs to hear it. #presentationtips #publicspeaking #speaker #leadership #personalbranding