How to manage stage fright and initial nervousness

Understanding the Nature of Stage Fright

Stage fright is the feeling of nervousness and stress that we experience before or during a public speaking engagement, a completely natural response of our body.

Our brain perceives the audience as a possible threat, activating the "fight or flight" reaction, which causes symptoms such as increased heart rate, tremors, dry mouth or the sensation of going blank.

It is crucial to understand that these nerves are absolutely normal and happen to all of us, even the most experienced speakers.

This is reassuring and allows us to change the focus: the goal is not to eliminate the nerves, but to learn to live with them and manage them.

Moreover, it is important to remember that this fear is largely irrational; the audience is not an "ogre" waiting for us to fail, but generally tends to be understanding and supportive of the speaker.

Preparation as the Main Antidote

The most powerful tool against nervousness is undoubtedly thorough preparation: the better prepared you are, the more confident you will feel. This preparation goes beyond content and includes several practical aspects.

Whenever possible, visit the presentation venue in advance to familiarize yourself with the space and reduce fear of the unknown.

Rehearse your presentation, either alone in front of a mirror or with a friend or family member. However, the golden rule is: never memorize the entire speech.

Doing so drastically increases the risk of drawing a blank if you forget a word. Instead, make cards with the 4 or 5 key points of your presentation to serve as a guide.

What is highly recommended is to memorize only the first few sentences, as a solid start will give you the confidence to make your nerves disappear in the first 30 to 40 seconds.

Physical and Mental Control Techniques in the Moment

Just before going on stage, it is essential to release the accumulated adrenaline. There are very simple and effective techniques to achieve this.

Deep breathing is one of the most powerful for calming the nervous system; practicing the 4-4-4 method (inhale for 4 seconds, hold 4 and exhale 4) can make a big difference.

Actions as simple as taking a drink of water send a signal to your brain that there is no real and imminent danger, which helps mitigate the panic response.

Another very powerful mental strategy is to channel anxiety and transform it into positive energy.

Physiologically, anxiety and excitement are very similar; instead of fearing adrenaline, you can reinterpret it as enthusiasm and use it to deliver a more energetic and passionate presentation.

The Staging: Projecting Confidence Through Nonverbals

During the speech, your body language is your best ally. Look at your audience, looking around the different parts of the auditorium.

This gesture not only conveys confidence, but also helps you connect with the audience and perceive them as a group of individuals, not as a threatening mass.

A reassuring fact is that the audience does not notice your nerves as much as you think they do.

The trembling in your voice or the sweat on your hands are almost imperceptible t