15 Best Tips On How To Calm Down Before A Presentation

Do you get cold feet when you have to give a presentation? Don’t worry, you are not alone. Presentation anxiety is real! Whether your hands are trembling or your heart is pounding, public speaking can get to you. Instead of giving in to stage fright, you can see light at the end of the tunnel. To help you understand how to calm down before a presentation, we are here for you. We will explore why you feel nervous before a presentation and what you can do to calm nerves before presentation.

Why Do You Feel Anxious Before Presentation? 

You might not have known this, but yes, the fear of public speaking is widely common. Just like many are afraid of spiders, fire, or even heights, your presentation anxiety makes your hands go cold. With 73% of people from the world going through the same bouts, it’s a weird and comforting fact to know at the same time.  

Also known as “glossophobia”, speaking anxiety surfaces when you fear being judged. When you are stressed, the stress hormones temporarily shut down your frontal lobe (that helps you with your memory). So, being nervous is common, especially when we have different social comfort zones and presentation skills. You can eat foods that help with stress and follow the public speaking anxiety tricks to understand how to calm down before a presentation. 

How to Calm Yourself Before a Presentation 

Just as there are several ways to deal with airport anxiety, here’s a list of different ways you can try to get rid of your presentation anxiety. If you feel giving a presentation is a challenge, you can go through the presentation anxiety tips and stay calm throughout. 

1. Transform Your Nervousness into Excitement 

Did you know that one of the effective stress relief techniques for students is to turn your nervousness into excitement? If you think this way, nervousness and excitement are two sides of one coin. 

Do you feel your heart racing when you are nervous and excited? Yes! Do you feel a sense of anticipation in both states? Yes! 

During your presentation, think about how excited you are to share ideas instead of reflecting on what people will think of you. It is a simple shift, but the positive energy will help you find an answer to how to calm down before a presentation. 

2. Attend Other Presentations 

How to give a presentation in class may be one of the thoughts keeping you up at night. However, seeing others present their assignments & observing their styles can give you some food for thought. You can take note of how they bring the audience together, make the dialogues relatable, and structure the whole thing. 

Many use funny and emotional slides to hook their audience. Take inspiration and mould yourself as a better speaker! Take advantage of any open opportunities to attend presentations. Do not miss any chances to connect with your audience if you wish to learn how to calm down before a presentation. 

3. Practice Makes it Perfect 

Practice makes a man perfect, and who could argue for that? The more you practice alone or with your buddy, the quicker you will learn how to calm down before a presentation. You will feel confident & a zeal to perform. 

While rehearsing your speech multiple times, you will know which areas need effort. Finding room for improvement gets easier. With continuous practice, you will feel not only confident but also make the necessary changes to ace your presentation. 

4. Meet and Greet 

Go up to your audience and have a word with them. Create a space for yourself and all. This is one of the presentation anxiety tips that not everyone will tell you. As long as you feel a connection with your audience, you can learn how to calm down before a presentation. 

Simply ask your audience what interests them, why they are here to listen to you, etc. Building a connection will not only put you at ease but also make them feel involved in the session. 

5. Use Positive Visualisations 

What does calm you? Watching cartoons, listening to music, reading books, or even scrolling down memes - anything can work for you. Or you can close yourself and transport yourself to your favourite place. 

There is no thumb rule on how to calm down before a presentation, but engaging with your audience helps. Then, you can deliver your content without hesitations and even receive positive feedback. Positive thinking is a way to fight presentation anxiety and build a stronger mental state. 

6. Breathe In, Breathe Out 

3, 2, 1… it’s gonna be alright! On how to calm down before a presentation, we cannot leave the effectiveness of breathing exercises. Focus on yourself and relax your muscles by breathing in & out. 

Not only will you feel less stressed, but you can also slow down your heart rate. Plus, you can lower blood pressure with deep breathing exercises.  

7. Use a Power Stance

Since presentation anxiety is real, you can use a power stance to get into an air of authority. Be friendly, yet build a rapport with your audience. Practice your power stance and find a way to connect with the audience. 

This can be your answer to how to calm down before a presentation. Plus, the audience will appreciate the engaging and positive way you present. 

8. Do What Relaxes You 

Everyone says “chill” as an answer to how to calm nerves before presentation is to relax, but we know it is not as simple as it sounds. You can go through the complete guide to meditation for students, do yoga, go for a walk, or read. 

The internet offers countless relaxation techniques; you just have to find the one you like. You can use some fun study break ideas or talk to your favourite person. After all, only you will know how to bid adieu to your speech anxiety and stay calm.  

9. Cardio Sessions Help 

Not something you were expecting in the compilation of presentation anxiety tips! It turns out that running on the treadmill can be the secret to how to calm down before presentation. So, how does it work? 

Cardio is great for increasing your focus. On your way to calm nerves before presentation, choose a cardio that does not exhaust you either. Be it swimming, dancing, cycling, or even running - do anything you enjoy. Just schedule the cardio session an hour before the presentation so that your body gets enough time to cool down. 

10. Avoid Coffee & Alcohol

Can’t function without 3 cups of coffee? You might give it a rest if you are looking for an answer to how to calm down before presentation. Caffeine stimulates your heart rate; thus, your anxiety also goes up. All the jittery feelings that you do not want to feel during your presentation preparation will creep up. 

On the other hand, alcohol is pretty much a depressant that you may think gives you courage but only impairs your thought process and coordination. If you want to know how to calm down before a presentation, avoid caffeine and alcohol. 

11. Rest well

There’s no better cure for presentation anxiety than a good night’s sleep. Instead of staying up the whole night for the presentation, rest well. If you have a good bedtime, you will be less anxious during your presentation. 

Catching some z’s is more important than you realise. So, make your bedroom dark and quiet, get your comfy pillows, and drift to the land of dreams. Along with it, don’t forget to eat a balanced meal and stay hydrated if you want to get rid of presentation anxiety. 

12. Show Up Early  

You might not have expected showing up early as a strategy of how to calm down before a presentation, but it is what it is. Reach the venue before time so that you get enough time to familiarise yourself. From lighting to layout, there are a few things to consider for your presentation preparation. 

Arriving early offers buffer time to adjust to the setting. You will feel more confident & prepared and find an answer on how to calm down before a presentation. 

13. Structure Your Presentation 

Have you made a structure for your presentation? A structure helps you ace your presentation. Think of the structure as the building blocks; hence, you will know what to address. 

Organise your presentation in a clear and logical way. Use phrases and words that will guide your audience to find an answer. If you know where to begin and end, you will also know just how to calm down before a presentation. Practice your delivery and know your audience to keep up the flow. 

14. Drink Enough Water 

Dry mouth is one of the common symptoms of speech anxiety. If you face the same, staying hydrated is a great way you can calm yourself before presentation. Drinking enough water will help you feel more focused and energised. 

You can also have foods that help with stress or some fruits that are high in water content. Carry a bottle of water and take sips when you need it. You can also drink coconut water or herbal tea to calm down before a presentation. 

15. Check Your Device 

Many fear technical glitches during their presentation. If you want to know how to calm down before a presentation, you should test your devices the day before D-Day. Check the visual aids or your equipment to ensure everything is working smoothly. 

If anything goes awry, you will have plenty of time to have a backup plan. This is one of the underrated anxiety tips to deliver a successful presentation. 

In the end, you can try different strategies on how to calm down before the presentation. Take a deep breath, put your game face, and you are ready to slay! In case you are looking for tips on how to deal with anxiety, you can reach out to professional help. It’s never too late to speak up, so bare all about those sleepless nights, cold hands, and pangs of anxiety to a professional. With the right therapy and consultation, you can sail through like a boss. So, hang on there!