Presenting at work can feel overwhelming, especially when anxiety amplifies your fears. You might worry about forgetting your points, being judged, or losing focus midway. If any of this sounds familiar, you’re not alone. Public speaking anxiety is incredibly common, even among seasoned professionals who seem confident. Fortunately, with the right preparation, mindset, and techniques, you can manage your anxiety and deliver a strong presentation. Here are some tips for feeling more in control and tackling your next presentation with greater ease.

Prepare to Boost Confidence

Preparation lays the foundation for managing presentation anxiety. When you know your material well, it’s easier to feel confident and counteract the “what if” scenarios anxiety loves to throw your way.

Master Your Content

Break down your topic into clear sections or key points. Create a logical flow that guides you from one idea to the next. Use this structure to organize your notes without scripting every word. Over-reliance on a script can backfire, increasing stress if you miss a line.

Stick to bullet points or keywords to keep your notes concise. Focus on understanding your topic thoroughly so you’re sharing ideas rather than reading from memory. Think of it as explaining something to a curious friend—it’s less daunting when you approach it conversationally.

Practice with Purpose

Practice regularly to become more comfortable with your material. Start by rehearsing alone in a quiet space. Then, step up your practice by speaking in front of a mirror, recording yourself, or presenting to a trusted friend or partner.

Simulate the presentation environment as much as you can. If you’re presenting in a conference room, practice there. If it’s virtual, rehearse with your slides on screen. These steps help adjust your mind to the actual setting, reducing surprises on the day of the presentation.

Anticipate Questions

Think through questions your audience might ask. Prepare general responses to address challenging topics or unexpected angles.

  • When someone asks a question, pause if you need time to think.
  • Delivering a well-structured answer calmly resonates better than rushing and stumbling.

Shift Your Mindset

Anxiety feeds on fear and negative thinking. Reframing those thoughts can help you approach your presentation with confidence and self-compassion.

Reframe The Fear

Anxiety often stems from the fear of judgment. You might imagine colleagues nitpicking your delivery or zoning out completely. The truth is, your audience likely supports you. They know how tough public speaking can be and want you to succeed.

Picture your audience as allies who are curious and eager to hear your perspective. This mental shift helps turn them into a source of support rather than pressure.

Focus on the Message

Direct your attention to what you’re there to share. Ask yourself, “What value am I bringing to my audience?” Whether you’re presenting a new process, sharing insights, or pitching ideas, you serve a purpose beyond simply speaking.

Putting the focus on your message reduces fixating on yourself and quiets doubts about how others perceive you.

Set Realistic Expectations

Forget about delivering a perfect TED Talk. Aim for clear communication and engagement. Remind yourself that even highly skilled speakers make mistakes—it’s normal.

Give yourself permission to fumble a line or feel nervous. If something doesn’t go as planned, it’s unlikely your audience will notice—or care—as much as you think.

Manage Anxiety in the Moment

Even with preparation and mindset shifts, some nervousness might linger. That’s okay. The goal isn’t to eliminate anxiety entirely but to keep it from derailing your focus.

Use Breathwork to Stay Calm

Controlled breathing can calm your body and mind quickly. Right before you start, try this simple technique:

  • Breathe in deeply through your nose for four counts.
  • Hold your breath for four counts.
  • Exhale through your mouth for four counts.
  • Repeat for about a minute.

Deep breathing sends signals to your nervous system to relax, giving you greater control over anxious energy.

Ground Yourself Physically

During the presentation, grounding techniques can keep you stable. Place both feet firmly on the floor, grip the lectern lightly, or hold a pen in your hand. These physical actions anchor you to the present and remind your brain that you’re safe.

If anxiety starts creeping back, take a deep breath and focus on one of these grounding sensations.

Pace Yourself

Anxiety often makes speakers rush, eager to finish quickly. Fight this instinct by pacing yourself. Pause between ideas to gather your thoughts and give your audience time to absorb your message.

Slowing down your speech also makes you sound more confident, even if you don’t feel it.

Rely on Visual Aids

Visual aids like slides or handouts act as a safety net. Use them to reinforce your points and keep yourself on track. Keep slides clean and simple—they should guide the audience, not overwhelm them with too much text.

When you briefly lose your place, visuals can help you pick up the thread without skipping a beat.

Start with a Small Step

Breaking the ice helps reduce initial nerves. Begin with a simple greeting, a thank-you, or a brief anecdote related to your topic. For instance, “Good morning, everyone. I’m excited to walk you through this project—it’s been a great learning experience.”

This small, easy step establishes a connection with your audience and helps you settle into the presentation.

Reflect and Improve

Once your presentation ends, take a moment to reflect. Focus first on what went well. Did you stay composed? Did the audience respond or ask useful questions? Often, you’ll realize it went better than your anxiety led you to expect.

If something didn’t go as planned, treat it as a learning experience. What could you tweak or practice more next time? Public speaking is a skill you refine over time, one presentation at a time.

You’ve Got This

Anxiety might make presenting feel like a mountain to climb, but it doesn’t stop you from reaching the top. With preparation, a shift in how you approach the task, and in-the-moment strategies, you can deliver your presentation smoothly—even if you feel some nerves.

Most importantly, be kind to yourself. A little anxiety shows you care about sharing your ideas effectively. The more you face these situations, the more comfortable and confident you’ll become. What seems overwhelming today might feel natural tomorrow.