How to get rid of nervousness and anxiety before a presentation

how to overcome nervousness public speaking

We all know of certain situations that make us nervous. Regardless of our preparation for them, we always find ourselves becoming stressed out and anxious. These situations can be anything from going to the doctor’s office to having a speech in front of the crowd, etc. In this report, we will discuss 15 useful tips on how to get rid of nervousness and anxiety before a presentation that help us stop the feelings of fears and insecurities. Check out now!

How To Get Rid Of Nervousness And Anxiety Before A Presentation

1. Be Prepared

how to overcome nervousness in sportsThe first and foremost tip on how to get rid of nervousnessand anxiety before a presentation that you have to follow is being prepared. Of course, if you want to do successfully something, it is essential for you to prepare it carefully. If you are going to have an important presentation, studying your notes and what you will say carefully and specifically before stepping up the stage is indispensible. If you have a critical meeting, do your homework so that you will know what might come up in the meeting. Or, in case that you have a date, then thinking of some interesting topics or questions brought up in the conversation will naturally hit an awkward silence. And, if you have an interview, think about what might be asked and figure out good answers for those.

In fact, doing meticulously and carefully could remove quite large amount of nervousness. This might not be fun, yet being well prepared will be useful not only in abolishing nervousness and fear but also getting some good things that you might not think of.

If your nervousness is about presentation, check out tips to improve your communication skills and advice for presenting in our website now.

2. Project What Is The Worst That Could Happen

The question you need to ask yourself is what is actually the worst happenning? How can it impact you in the long term? In some cases, you will find that than answer is not actually that much. It is so easy to get too wrapped up in what is going to occur and magnify that event as well as possible outcomes in your mind until it sounds like it is a big problem of life as well as death. Asking some simple questions could calm you down and put things into a healthier circumstance.

3. Recognize It

how to overcome nervousness during a presentation

How do you experience nervousness? Instead of assessing what you are feeling, determine what is going on inside your body and your brain. Do you feel it as butterflies in the pit of your stomach? Or as thoughts flying around frantically? Or you feel tightness in your chest? Or self-doubt and negative thoughts? You just need to notice these feelings and thoughts without judgment. They are what they are. Usually, the judgment itself makes us feel bad.

To understand more about how your brain makes you anxious and what you can do to change it, here is the best guide for managing nervousness & anxiety before any situation.

4. Take A Deep Breath

You had better make use of belly breathing. This is a great way to abolish negative visualizations and feelings and return to the current moment. Take some deep breaths in order to change your nervousness and shallow breathing into a strong and calm alternative. You might be surprised at how rapidly this could change your feelings. Here are some tips about belly breathing that you can refer:

  • You sit in the relaxing and comfortable position with the legs apart.
  • Then, put the hands on the stomach; use the stomach to breathe in steadily through the nose. To know whether you are doing right or not, you should pay attention to the stomach which should be expanded and you can feel it with your own hands.
  • After that, breathe out slowly via the nose, do it with some force so you can feel the stomach pull slightly inwards towards the spine.
  • Then, breathe in, breathe out about 30 times. You should take deep slow breaths.
  • After taking 30 deep breaths with focused mind, you might feel more centered and relaxed. Moreover, after practicing this routine regularly, you should continue breathing in this way without concentrating on counting. That is it. The advice is that you should do it in your daily life.

It is said that deep breathing with your belly could also be beneficial when starting to feel unfocused and nervous during the presentation, interview, and meeting.

5. Visualize

how to overcome nervousness in basketballThe majority of us often visualize what might go wrong or be failing in the future. This could, obviously, trigger your nervousness. If you think you fail, then you are prone to do it as that consequence. It could also provide you the result you feared or imagined via self-fulfilling prophecies.

Visualizing positively is absolutely a pleasant and helpful manner you can spend time with. Now, you might think that visualizing that way is so unrealistic. Yet, visualizing in a negative way is also just as unrealistic. Regardless of your thoughts, you are imagining things happening in a possible future scenario. The way you imagine things can change how you behave, what you will say, and how you feel in the future situation. That could have a great impact on how those things really go.

 It might take time to incorporate this advice into your life. Over the time, you could steadily make these suggestions parts of your own life. Moreover, they could make you feel less nervous in different situations.

See: ways to boost self-confidence drastically

6. Practice

Practice makes perfect. The more you take action, practice the situations which might take you anxious, the more self-confident you are. If you are nervous when coping with a presentation, the advice is to practice more so that you will get familiar with that feeling. As you have been that position before; you might be aware of what is going to occur. Thus, you feel more relaxed and comfortable while feeling less nervous.

7. Realize That People Do Not Care Too Much About Things You Do

Most people think that others care about what they do and they just focus on what people think of them. Unfortunately, many of them think negatively that other people are criticism about them.

If you are one of them, then you may be wrong. Actually, people do not think much about your action. You keep too much of the attention daily on your problems, triumphs and challenges.

Generally, people’s criticism is usually about negative things in their life rather than about things you did. Thus, do not worry about it. Recognizing what you do is not important to others could be somewhat disappointing, but rather liberating.

To understand more about how your brain makes you anxious and what you can do to change it, here is the best guide for managing nervousness & anxiety before any situation.

8. Focus On The Present

how to overcome nervousness when singingThis is a fundamental tip on how to get rid of nervousness you should know. This one relates to belly breathing. As taking the deep, powerful breaths while focusing on doing this, your mind might silence. As a result, your own predictions of what might happen at the event that you are anxious about will die out. Nervousness is the result of these negative projections. Or they can come from what occurred in the past. When you concentrate your full attention on what is happening now, your nervousness will die out too.

Another way to stay in the present moment is to pay attention to the current moment, to what is happening right now. You had better focus on the scene as well as the sounds in front of you. Make it a formal habit and attempt to lengthen the time you could spend in the current moment before your mind start think negatively again.

The fact is, staying the current moment could be very helpful if you wish to alleviate negative thoughts and feelings in the life. So, it is better for you to check out the books like end limiting beliefs here to cultivate your positive thoughts.

9. Eating And Physical Exercise

Make it a habit of spending time regularly on some simple physical exercises or yoga. You can take a long walk on your regular basis because it is so beneficial for both your physical as well as mental health. A sound body is conductive to a sound mind that deals with its own problems in a better manner. Besides, it is also critical for you to eat right. If possible, you should consult a nutritionist. Avoid processed foods.

To get rid of nervousness, you should also learn techniques on how to create a healthy meal plan that will support your overall health naturally.

how to overcome nervousness on stage

10. Maintain A Healthy Lifestyle

A healthy lifestyle means that you should avoid alcohol, cigarettes, caffeine, or any other stimulants. Though they seem to supply you with an escape route, actually, they just weaken your ability to deal with anxiety. Thus, you must keep yourself from falling all sorts of addiction.

In other words, change your lifestyle so that you could avoid confronting things that have been putting you under depression, stress, and other mental disorders. Sometimes, a certain change of residence or work can help much. Nevertheless, the critical thing is to do different things in different ways as well as places for a new lifestyle, new life free from anxiety.

To understand more about how your brain makes you anxious and what you can do to change it, here is the best guide for managing nervousness & anxiety before any situation.                

11. Sleep

Next to tips on how to get rid of nervousness and anxiety before a presentation, you need to take care of your sleep. Sleep deprivation cannot seem like an anxiety problem, but it has a powerful influence on nervousness. Actually, regular loss of sleep can lead to considerable physical and mental symptoms, which makes you feel nervous and stressed. It has been proven that anxiety will increase if you don’t have a full night’s sleep. You have to remember that nervousness and stress can change the processes of thinking. Therefore, when you are tired and nervous because of sleep deprivation, you don’t know that your anxiety is unnatural. Make sure that you will get enough night’s sleep for multiple nights, your nervousness will be reduced considerably.

See: 18 Best And Worst Foods For Sleep.


12. Start Strong And Stay Healthy

Nervousness tends to increase over time. Unluckily, many people don’t know the growth of nervousness and unwittingly give their anxiety time to gradually increase because they allow stress to persuade them that they need to be alone for their thoughts. Your thoughts will be your enemy if you are always nervous. Right after you wake up or you are about to join some activities that can cause nervousness, you can get busy and maintain busy. Keep your mind occupied and distracted. You will realize that if you are engaging in healthy activities, your time of break will reduce your nervousness in the future.

13. Pay Attention To The Objective Of The Situation

pay attention to the objective of the situation

People often feel nervous about many silly problems; for instance, what others think about their looks and their performance. An excellent solution to thwart this is to pay attention to the objective of the situation instead of focusing on the feeling of others in the situation. For example, when you have a job interview, you should think about how you perform and how you can gain the job by ticking the boxes given in their mental checklist.

To understand more about how your brain makes you anxious and what you can do to change it, here is the best guide for managing nervousness & anxiety before any situation.

14. Journal Writing journal writing

Nervous thoughts and unexplained nervousness can be the result of thought suppression and they cannot leave your head. If you haven’t tried to get rid of the negative thoughts, the tendency of these thoughts will come back more frequently. One technique of reducing the influences of thought suppression is that you should accept this and write it down on the paper. Journal writing will provide a mental outlet. Your brain will not need to continue focusing on the thought because it is kept in a permanent place. This is a 2-stage process: you should accept the though and stop thinking about it, and write it out as though keeping the thought for later.

15. Have A Friend With You

Friendship can help you in many circumstances. Having someone share your feelings is really wonderful.

A good solution to detach yourself from a bad situation is to have a friend you can talk and share many things. In this way, your friend will help you concentrate on the objective. If you are nervous about the tasks at work, the meeting with someone else, you can talk with your friend in advance and both of you should think about how it is going afterwards. have a friend with you

See: Benefits Of Friendship.

Dealing with nervousness is not something that you could get success overnight; yet, achieving that can reward you much of beautiful things. So, following these 15 above tips on how to get rid of nervousness and anxiety before a presentation, and you will get close to your success.

Leave your comments at the end of this post of how to get rid of nervousness to let us know what you think. We will answer all soon!

To understand more about how your brain makes you anxious and what you can do to change it, here is the best guide for managing nervousness & anxiety before any situation.

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