No matter who you are...stage fright is downright tricky. To help a little, here are three of my favourite techniques and strategies to manage nerves and jitters. From calming breathing tips to confident posture, all of these ideas can be useful when you’re prepping for your big speech or performance.

I’m always surprised how rattled I get before a speech. Normally I’m an organized multitasking gal. But if I step on stage or in front of a camera…my entire brain goes numb. My heart rate skyrockets. And I lose ALL my focus. (Yes, I’m the loser who’s travelled to events without contact numbers, location information, my notes, my keys, my cell phone...you name it.)

Now that you’ve got your presentation drafted, it’s time to rehearse. Whether you’re headlining a conference or doing a simple sales pitch, I encourage everybody to do a basic set of rehearsals ahead of time. Practicing the key points of your presentation is essential to make everything go as smoothly as possible.

Ever heard of “death by Powerpoint”? “Death by Powerpoint” is watching a presentation that never, ever, ends. Every slide is crammed with too many charts and graphs, and you feel like you’re drowning under all the confusing data, ideas and bullet points. Visuals and slides are standards now (there are over 300 million Powerpoint decks created daily around the world).

Creating a presentation is tough work. Most people have a zillion great ideas, and then drown trying to organize all their stories, anecdotes and information. And if you don't do a little planning...you can easily wind up in "throw everything at the wall" land. Without a clear structure, you’ll want to include EVERYTHING. You'll waste time prepping, and then scramble to get everything done at the last minute.

If you’re getting stuck with public speaking…it might be your motivation that needs an upgrade. Many newbie speakers are so focused on their speech (and their nerves) they forget to identify the main reason they’re showing up in the first place. And this is a big mistake, because understanding your “why” will provide the energy you need to connect with your audience with passion and enthusiasm.

Stepping outside our comfort zone is always tough.  And we're all susceptible to slamming on the brakes, especially when it comes to public speaking. Maybe you've backed out of giving a presentation, or hit "pause" on the chance to pitch a client, or said "no way" to a media interview. “No, no, no, I’m not ready.” “I’m not good enough.” “Maybe next year, when I’m better at this.” 

Sometimes, being nervous and waiting backstage brings out the worst in us.  We get fussy, scared and grumpy. Our brain is desperately trying to cycle through our presentation or interview points while our heart is hammering and sweat gathers under our armpits. And suddenly, our “inner diva” starts to have a tantrum. “Where’s my water?” “I need a microphone!” “Why is everything running so late?”  

When we’re waiting backstage before giving a presentation…it’s a little wild.  If we’re at a conference, there’s bright lights, staff running around, and wires and cameras and gear everywhere. And in the middle of it...there's you, standing still while a tech person tugs a microphone wire under your jacket. We’re stressed, worried, and wondering if we’ll flub it all up.  

"I do." These two little words are code for big bouquets, frilly white dresses and death-do-us-part devotion. (And the Holy Grail for every Hallmark movie ever.) And when we're giving a presentation or pitch, "I do" is ALSO the phrase we're desperate to hear.  From audiences. Clients. Customers.

If you're like me, handling surges of stress on stage sucks.  I’ve always been insecure in front of an audience. So by the time I hit the spotlight, I'm a ticking time bomb of sweat, nausea and stage fright. From shaky hands to a trembling voice, the symptoms of stage fright are exactly the OPPOSITE of what I want to share in front of an audience.  When we get nervous like this, it’s tough to handle. The big question is...how do we do better managing our nerves? 

When it comes to public speaking fears, we can all learn a thing or two from comedians.  Stand-up comedians are resilient and thick-skinned, often talking about their experiences “bombing” on stage. If a joke falls flat, a bit doesn't deliver, or if the audience turns into zombies and only crickets are chirping...that awkward silence and excruciating tension is just another Tuesday open mic night in the Comedy Cellar.  Our public speaking fears? We're all TERRIFIED of "bombing" on stage.

Fear is tricky. Even when we think we’ve conquered it, some new challenge will come out and knock us down all over again. (Like that high-stakes pitch we have scheduled next week with a VERY intimidating new investor.)

Technology is everywhere, with most of us staring at a screen for much of the day. So, maybe some of you are wondering…isn’t “stage fright” a little outdated?  Sure, we’ve got an app for everything. In our futuristic world, we can fix our lives at the touch of a button, and every ailment and issue can be “solved” through an app or website. So…aren't old problems (like stage fright) just completely irrelevant now?

Got a big performance or speaking event coming up?  Here are 5 of my favourite tricks to manage stage fright:

Breathe: When you’re struggling with stage fright, your heart rate rapidly elevates and it’s difficult to catch your breath. To calm yourself, use the “Box Breathing” method made famous by US Navy SEALs (this exercise is used in combat situations to ease anxiety).

STILL struggling with stage fright? Here are 5 MORE tricks to help manage your nervous reactions in the spotlight:  Tap into your Inner Introvert / Extrovert: When you’re stressed or dealing with stage fright at an event, it’s great to connect with your inner Introvert / Extrovert. If you’re an Introvert (like me!) you might need to find a quiet spot to recharge your batteries (I can usually find an empty room or hallway to go over my notes and relax).

Tackling your “pre-event” nervous reactions isn’t easy. For me, I feel like I’m carrying a bag of rocks in the weeks before a big speech or presentation. Every time I try to relax, I remember: oh my gawd, I’ve got that speech coming up next week…yikes, and the stress hits me all over again. But I’ve learned that “being prepared” is my best strategy to tackle "pre-event” nerves.

With stage fright, you’re getting double trouble. Because being nervous in front of an audience isn’t just as simple as a rapid heart rate. For many of us, stage fright means struggling with TWO different sets of nervous reactions…and they're both challenging to deal with.

Great pitches and presentations don’t magically materialize in a sprinkle of fairy dust (although it would be nice if that were true).  In real life, prepping for a speaking event takes some serious sweat, planning and skills. We have to plan our message, pull together our facts and figures, and practice over and over again until we feel confident enough to deliver.

Myths (or misconceptions) can really mess with our minds. And we all carry pervasive myths about public speaking in the shadowy corners of our minds. Public speaking looms large, like a shadowy shark in deep water. If we want to swim in deep water, we need to know how to tackle our fears and shove limiting beliefs out of the way.