10 Mindset Tricks for Public Speaking (That Actually Work)
I do a lot of public speaking in my role. Audiences include everyone from students to CEOs. I get nervous every time. After years of battling with the nerves, I’ve stopped trying to eliminate them and started learning how to use mindset strategies to keep me cool and in control.
Here are 10 tricks that help me get through it:
1. Accept the nerves
I know this doesn’t sound helpful, but it’s the most important one.
For a long time, I fought the nerves. Now I just acknowledge them like an old, inconvenient friend, “oh, hey there.” There’s actual psychology behind this. “Name it to tame it.” When you label an emotion, it reduces its intensity. So instead of spiralling, you create a little space.
2. Drink cold water
When your brain starts spinning, your body needs a reset. Cold water can help activate your parasympathetic nervous system (aka your “calm down” system), slowing your heart rate and grounding you in the moment.
Also: if you run hot like me, it’s just makes good sense.
3. Be the host of the party
Shift from “How do I look?” to “How do they feel?” When you think of yourself as the host of the room, your job becomes making people feel welcome, comfortable, and engaged.
Purpose reduces pressure, allowing you to do your thing.
4. Eat something (yes, even if you don’t want to)
I know, you feel nauseous, or you might have butterflies. Your body thinks you’re about to fight a bear, so your blood sugar matters. A small snack (fruit, yogurt, a granola bar) gives you just enough fuel to stay steady.
Note: NOT the time to try the new food truck down the street.
5. Hold something small
Enter: the emotional support paperclip. If you never know what to do with your hands, holding something small can reduce fidgeting and give you a subtle sense of control.
6. Breathe like you mean it
Not the quick, panicked breaths, the slow, deep ones that go right into your belly. Deep breathing signals to your brain that you’re safe, which helps bring your stress response down. Think: in through your nose, slow out through your mouth. Tip: add “BREATHE” to your speaking notes.
7. Practice until it feels like a conversation
Nerves mess with memory and focus. Practice is your safety net. You don’t need to memorize every word, but you should know your flow well enough that if you blank, you can keep going.
I usually practice 4-6 times.
8. Assume the audience is on your side
Because they are! (usually…) Visualizing people cheering you on can actually reduce the feeling of social threat. Most audiences want you to do well; they’re not sitting there hoping you fail (even if your brain tells you they are).
Public speaking nerves are so relatable; they are cheering for you.
9. Wear something that won’t betray you
For me, it’s shoes. I have a recurring fear that I’m going to trip on stage. Has it happened? No. Will I still think about it? Yes.
So I wear something comfortable and stable, but still fabulous and fashionable. I instantly feel more confident.
10. Be nice to yourself
This one matters most! Public speaking is vulnerable. You might lose your train of thought. Say “um.” Accidentally warn people about a coyote outside when it’s actually a golden lab. (True story.) None of that makes you a bad speaker; it makes you human.
Talk to yourself the way you would someone you’re rooting for. Be your own biggest fan.
Final thought
Nerves are disarming, but they don’t have to defeat you. Try some of these tricks to help support your next event. You’ve got this.
