How to Overcome the Public Speaking Jitters: Real Strategies That Work

Practical Strategies from a Leadership Coach Who's Been There

Public speaking nerves are incredibly common, even for experienced professionals. Whether it's leading a meeting, presenting to a board, or giving a keynote, those pre-speech jitters can feel overwhelming.

But here's the truth: you don't have to be fearless to be effective. You just need the right tools to manage your energy and calm public speaking nerves before they take over.

In my 20+ years as a professor, ombudswoman, and now leadership coach, I've helped countless professionals overcome the public speaking jitters. Here's what actually works:

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Why Do We Get Public Speaking Nerves?

It's Not Just Stage Fright

Public speaking taps into our most primal fears—judgement, rejection, and the vulnerability of being seen. Even seasoned leaders experience this because the stakes often feel high.

You're Not Alone

Does this sound familiar?

I know my material inside and out, but when I stand in front of a group, my body forgets that.

I know that feeling well. Here's what I do to counteract it.

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5 Proven Ways to Calm Public Speaking Nerves

1. Reframe Nerves as Energy

   That flutter in your chest? It's not fear, it's energy. Try telling yourself, my body is getting ready to perform. This tiny mindset shift moves you from panic to purpose.

   
   

   Leadership tip: Olympic athletes use this same trick before competing. Your goal isn't to eliminate your nerves, it's channel them.

   
   

2. Practice Like a Leader (Not a Robot)

   Memorizing every word often leads to blank-outs. Instead, practice your structure:

   1. Know your opening line

   2. Map out 3-5 key points

   3. Practice your closing message

      
      

   This keeps your delivery natural and gives your brain "anchor points" to fall back on if nerves hit.

   
   

3. Control What You Can: Your Breath

   One of the fastest ways to calm public speaking nerves is breath control. Try this before you speak:

   1. Inhale for 4 counts

   2. Hold for 2 counts

   3. Exhale for 6 counts

   4. Repeat 3-4 times

      
      

   This tells your nervous system: "We're safe. We've got this."

   
   

4. Shift Focus Off Yourself

   Stop thinking about what people think of you and focus on delivering value to them. Speak to connect, not to impress.

   
   

   Try this: Before speaking, ask yourself, "What do I hope they walk away with?" That simple question flips your mindset from self-conscious to audience-focused.

   
   

5. Accept That Jitters Are Normal

   The goal isn't perfection, it's presence. Even the most poised speakers feel nervous. The difference? They've built strategies to move forward with the nerves, not in spite of them.

   
   

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Want to Feel More Confident in the Spotlight?

We help leaders and professionals build communication confidence, from public speaking to executive presence. Through 1:1 coaching and team workshops, you'll learn how to:

• Manage nervous energy

• Speak with clarity and confidence

• Lead conversations under pressure

  
  

Because leadership isn't about never feeling nervous. It's about learning how to move forward anyway. With the right tools, mindset, and support, you can transform your nerves into presence.

Ready to lead with more confidence, on stage or in the boardroom?

Let's Talk