As business communication coaches, one of the most common questions we are asked is, “How do I get over nerves when speaking?” We love the question because there are so many tools we can provide to tackle nerves, and if not eliminate them altogether, to tame them, and even harness them for increased performance. 

Here are just some of those tools: 

1. Explore the feeling

Getting in touch honestly with WHY the nerves come about is a useful first step. Almost always, as humans, we are simply afraid of being judged. A fear of not “measuring up” is often what’s fueling that fear. Imposter syndrome is more common than you may think.

2. Visualization

If you imagine you’re going to do well, it can become a self-fulfilling prophecy. Visualize the success, the win, and the feeling of your words having their intended impact. This process of “seeing” that victory can translate into actual results when it’s go-time.

3. Box breathing

Methodical inhaling, holding the breath, and exhaling. You can do 4-4-4 (4 seconds inhale, 4 seconds hold, 4 seconds exhale) or whatever durations work for you. Repeat this cycle 5 times and it’s almost impossible to not feel more relaxed afterward. 

4. Pick one behavior and work on it

In the same way, the practice of meditation involves a grounding technique – most commonly, it’s focusing on “the breath,” but it can be any focal point – choose one behavior you want to work on, e.g. pausing, eye communication, gestures, voice, and vocal variety, and make that your grounding focus! You’ll be gently pushing focus away from nervousness and onto the behavior. 

5. “Anxious Reappraisal” 

Instead of “I’m really nervous,” you say, “I’m really excited,” and because nervousness and excitement are both high arousal emotions, it’s easier to make the shift than it would be if you merely set out to calm nerves. This technique was developed by Harvard professor Alison Wood Brooks and is laid out effectively in this video by author Daniel Pink. 

6. Knowing it will get better

The realization that with time and with practice, nerves can and will diminish. As you become more comfortable with speaking, as it becomes more routine, you can be more in control of your nerves than letting those nerves control you. Acknowledging that concept alone can have a calming effect. Olympian Simone Biles said: “Practice creates confidence, confidence empowers you” – fantastic words to live by!

If you put these tools to work, even one or two of them, they will help tame those nerves. 
A trusted partner also is a huge help. Ask us about our ongoing coaching!