Public speaking is one of the most common phobias that people face. When standing in front of an audience, it’s natural to feel some nervousness and anxiety. For some people this nervousness manifests physically in the form of shaking and trembling when they have to speak or present in front of others. While it may seem like your nerves are uncontrollable in the moment, there are many strategies you can use to stop shaking and calm yourself when it’s time to present. With the right preparation and practice, you can beat this phobia.
Why do we shake when nervous?
Shaking and trembling when nervous before public speaking is caused by adrenaline. When you’re anxious or stressed, your body goes into fight-or-flight mode, releasing adrenaline and cortisol. Adrenaline increases your heart rate, breathing rate, and metabolism, and dilates your pupils. This primes your body to either stay and confront the stressful stimulus, or flee from it.
The problem is that while this response is useful if you actually need to fight or run away, it is counterproductive in a situation like public speaking. The excess adrenaline causes muscles to tense up and twitch, resulting in shaking. Your hands may tremble, your voice may quiver, or your legs may feel weak.
Essentially, your body is physically manifesting the anxious thoughts and fear you are experiencing mentally. Learning to control your nervous thoughts will allow you to control the physical shaking response.
Deep breathing techniques
One of the fastest ways to calm your nerves and stop shaking before going on stage is through deep breathing. Deep breathing activates the parasympathetic nervous system, which counters the fight-or-flight response.
Here are some deep breathing techniques to try:
– Belly breathing – Put one hand on your chest and one on your stomach. Inhale slowly through your nose, feeling your stomach expand with your breath. The hand on your chest should stay still. Exhale slowly through pursed lips. Repeat for 5-10 deep breaths.
– Equal breathing – Inhale for a count of 4, hold for 4, exhale for 4, hold for 4. The equal count allows you to focus on your breathing and prevents hyperventilating.
– Mindful breathing – Bring awareness to the physical sensations of breathing. Notice the air moving in and out of your nostrils. Feel your chest and stomach rising and falling. This can distract from anxious thoughts.
– Visualization – Picture your breath as a color, like white or blue. Visualize it moving through your airways as you inhale and exhale. Imagine the color calming your body.
Practice these techniques for 10 minutes before your speech. You should feel your heart rate slow down and your muscles relax.
Progressive muscle relaxation
Progressive muscle relaxation involves tensing and relaxing muscle groups throughout your body. This sends signals to your brain to begin relaxation, and lessens nervous system activity.
Follow these steps:
1. Get comfortable standing or sitting. Close your eyes.
2. Take a few deep breaths. Inhale for 4 seconds, exhale for 6 seconds.
3. Tighten the muscles in your right foot, holding for 5-10 seconds. Notice the tension.
4. Relax your right foot, holding for 30 seconds. Feel the muscle relax and get warmer, heavier and more relaxed.
5. Repeat with your left foot. Continue moving up your body – calves, thighs, hips, etc.
6. Finish by tightening and relaxing the muscles of your face, neck and shoulders.
Once you are relaxed, visualize keeping this feeling as you give your speech. The physical relaxation will translate to reduced mental anxiety.
Positive self-talk
Many times our own inner voice can be our own worst critic. Negative self-talk like “I’m going to mess up” or “Everyone will think I’m an idiot” can heighten nerves.
Actively counter these thoughts with positive affirmations:
– “I am calm and confident.”
– “I am prepared, and I know my information.”
– “I will take it one step at a time.”
– “My audience wants me to succeed.”
Look yourself in the eye in a mirror and repeat these positive mantras. This trains your mind to boost self-confidence. Visualize yourself succeeding and your audience applauding.
Your brain believes what you tell it, so make sure that dialogue is positive.
Avoid caffeine
Caffeine is a stimulant that can exacerbate feelings of anxiety. The jitters from your fourth cup of coffee will not help your nerves before public speaking. Avoid coffee, tea, soda, energy drinks or other sources of caffeine for at least 2-3 hours prior to your speech. This gives time for it to completely leave your system.
Drink plenty of water instead so you stay well hydrated. Opt for herbal teas like chamomile or lavender as they contain relaxing compounds. The warmth is also soothing.
Prep your body
Physical preparation can help lessen shaking:
– Get adequate sleep. Nervousness is worse when your body is tired and run-down. Make sleep a priority the night before a presentation. Both quality and quantity of sleep are important.
– Exercise regularly. This releases endorphins which boost mood. It also improves the body’s resilience to stress.
– Avoid heavy meals and alcohol. These can unsettle your stomach or cause fatigue. Eat light, energizing snacks like fruit or yogurt.
– Stretch and shake out limbs. This relieves muscle tension and pent up energy. Gently shake out your hands, rotate your ankles, and stretch your neck.
When you care for your body, it will be stronger and steadier when it comes time to present.
Use speech preparation strategies
Thorough preparation is key to reducing anxiety and shaking. Here are some tips:
– Practice extensively. Rehearse your speech or presentation until it feels very comfortable and natural. Practice it aloud until you have it memorized if possible.
– Visualize success. Picture yourself delivering the speech smoothly in your mind. See the audience nodding, engaged and responding positively.
– Do exercises to reduce speech anxiety. Practice controlled breathing while speaking. Record yourself and review to improve. Practice with small groups to become more comfortable.
– Know your material. Be deeply familiar with your content. Focus on expertise in your topic area. This boosts confidence in your knowledge.
– Prepare cue cards or an outline. These keep you on track if nerves strike. Highlight key phrases and words to trigger your memory.
Preparation and practice are the best remedies for anxiety. You will feel shaking subside as your skills improve.
Use relaxation props and tools
There are many small objects you can use to subtly calm nerves:
– Stress ball or fidget toy. Keep one in your pocket. Squeeze it before going on stage for relief. Fidgeting can redirect nervous energy.
– Essential oils. Inhale soothing scents like lavender to trigger relaxation. Apply a diluted oil to your pressure points.
– Rescue remedy. This Bach flower essence relieves anxiety. Put a few drops under your tongue.
– Grounding item. Hold onto something that gives you comfort and stability. This could be a stone, jewelry, or small token.
– Water bottle. Sips of water moisten your mouth and loosen tight throat muscles that contribute to shakiness.
Experiment to find which props and tools work best for you. Use them as part of your pre-presentation routine so they become a cue for your body to relax.
Use vocal warm up exercises
A trembling voice undermines your authority as a speaker. Prepare your vocal cords to minimize this with simple exercises:
– Humming – Hum a tune up and down your vocal range. This vibrates and loosens up throat tissue.
– Tongue twisters – Recite phrases like “red lorry, yellow lorry.” Exaggerate the words and have fun with them.
– Read aloud – Read a passage from a book. Project your voice and play with volume, pitch and tempo.
– Sirens – Slide your voice up and down like a siren. Hold out the highest and lowest notes you can.
– Lip buzz – Blow air through tight lips to vibrate them. This massages your facial muscles.
Aim to do these exercises for 5-10 minutes before going on stage. A warm voice conveys confidence.
Use movement and gestures
Giving your body controlled movements can counteract shaking:
– Walk around the stage if able. Movement engages your muscles and nervous energy constructively.
– Use open, expansive gestures. Wide arm movements are empowering. Avoid crossed arms or nervous gestures like twirling hair.
– Plant your feet shoulder width apart. A wide balanced stance anchors your body securely. Flex your leg muscles.
– Hold presentation notes or the podium to keep hands steady. This also occupies them positively.
– Gesture to your presentation slides or visuals. Pointing focuses attention outwards.
When your body is active in controlled ways, there is less opportunity for uncontrolled shaking. Plan when you will move or gesture as part of your presentation.
Use biofeedback devices
Devices that measure your body’s response to anxiety can help you manage and lessen it through biofeedback. Options include:
– Heart rate monitor – Wearable bands like FitBit track your heart rate. Check it before and during your speech to gauge and control your response.
– Breathing belt transducer – Worn around the abdomen, this detects breathing rate which correlates to anxiety. See if slow deep breathing lowers the rate.
– Skin conductance sensor – This clips onto a finger to detect sweat produced when you’re anxious. Practice your speech while using it and watch the levels fall as you improve.
– Digital thermometer – Anxiety causes flushing and temperature changes. Take your temperature before an after a practice speech to gain insight into your physical reaction.
These devices provide real-time objective feedback you can use. Combining biofeedback data with relaxation techniques often produces the best anxiety reduction.
Accept some anxiety
It’s perfectly normal to feel some physiological signs of nerves like a faster heartbeat, quicker breathing, and adrenaline. Trying to eliminate anxiety completely often backfires.
Accept some symptoms will arise. Do not criticize yourself or let it damage your confidence. Stay focused on your deep knowledge and preparation. This mindset prevents anxiety from spiraling out of control.
Also be reassured that anxiety likely reads far less outwardly than it feels internally. The audience sees a fraction of your internal nerves. As you speak, you will relax and settle in. Starting is the biggest hurdle.
Remember most people in the audience want to see you succeed – they are rooting for you.
Conclusion
Shaking and trembling when nervous about public speaking is very common. But you do not have to let it deter or debilitate you. Strategies like deep breathing, positive self-talk, thorough preparation, relaxation techniques and biofeedback can help gain control over these reactions.
With practice and experience, anxiety about public speaking can even be transformed into excitement and readiness. Don’t view the nerves as a bad thing – let them power and invigorate your performance. Channel them productively into your speech and delivery.
Believe in yourself and your knowledge. Nerves are only temporary and tend to quickly dissipate once you start speaking. With the right outlook and tools, you can tackle your public speaking anxiety and minimize shaking.