Stage fright isn’t just a little nervousness—it can feel like your whole body is trying to run away. Sweaty palms, shaky voice, racing thoughts. Your heart pounds like a drum, even if you’ve rehearsed your part a hundred times.
But here’s the thing: it doesn’t mean you’re bad at public speaking. In fact, it usually means you care. You want to do well. You want people to connect with what you’re saying. That’s a good thing—it just needs some grounding.
Here are a few real and simple ways to calm stage fright and speak with more ease:
1. Accept the Nerves Instead of Fighting Them
Trying to “get rid” of stage fright usually backfires. The more you resist it, the worse it feels. It becomes this internal battle that drains your energy before you even begin.
Instead, accept it.
- Tell yourself: “This is normal. I can still speak even if I’m nervous.”
- Remind yourself that nerves are just energy—the same kind that fuels excitement.
Once you stop treating nervousness like a problem, it softens. You free up more space to focus on your message.
2. Practice in Low-Stakes Settings
Confidence doesn’t magically show up—it grows through small reps.
Start where it’s safe:
- Share a thought in a meeting.
- Speak up in a class or group.
- Read something aloud, even just to yourself.
Each time you do, you’re reminding yourself: “I can speak, and it’s okay.” It’s not about being perfect—it’s about showing up.
3. Focus on Helping, Not Performing
Stage fright hits hardest when you feel like you’re on display. Like everyone is watching to see if you mess up. The pressure to perform can freeze you up.
Try this instead:
- Ask yourself, “What’s one thing I hope they take away from this?”
- Imagine talking to one person in the room who really needs to hear your message.
This mindset shift is powerful. You’re not performing. You’re just sharing something that might help.
4. Ground Yourself Right Before You Speak
When the moment comes, your body might go into overdrive. So give it something steady to hold onto.
Try this right before stepping up:
- Take three slow, steady breaths.
- Press your feet firmly into the ground.
- Repeat to yourself: “I’m here to connect, not to impress.”
These simple actions help you get out of your head and back into your body. And that’s where confidence lives.
What You Can Try Today
- Say something out loud—even if it’s just to yourself in the mirror.
- Before your next meeting or call, take a grounding breath.
- When you feel nervous, remind yourself: “This means I care. That’s not a weakness—it’s a strength.”
