Communication Part 6: Handle stage fear

A racing heart, shaky hands and a dry mouth before a talk are normal. They don't mean you'll do badly, and the audience notices less of it than you think.

What's happening in your body

When you're about to speak in front of people, your body gets ready for action. It releases adrenaline, so your heart beats faster, your breathing quickens, your hands may shake and your mouth goes dry. It's the same response you get before a big match or an exam. It's your body getting ready, and it doesn't mean anything is wrong.

They see less than you think

In one study, people giving a short speech thought their nerves showed more than they did. The people listening rated them as calmer than the speakers thought they looked. Speakers who were told about this before they started rated their own speeches as better, and so did people who watched recordings of them.

Psychologists call it the illusion of transparency: the feeling that what's going on inside you shows on your face more than it really does.

Call it excitement

Telling yourself to calm down often doesn't work when your heart is pounding. In a 2014 study by a Harvard researcher, people who said "I am excited" before a speech felt more excited than people who said "I am calm", though no less nervous, and judges rated their speeches as more persuasive and confident. A later repeat of the study found the same lift in how people felt, but not in the judges' scores. So it's a quick way to feel more ready, though it may not make the talk itself any better.

Just before you start

• Breathe out slowly. Breathe in through your nose for about four seconds, then out for about six. Your heart slows a little each time you breathe out, and slow breathing like this helps your body calm down.
• Know your first two lines by heart. The opening is the hardest part, and nerves usually ease once you're through it.
• If your hands shake, hold your notes or a clicker.
• Keep water nearby for a dry mouth.
• Find two or three friendly faces and speak to them first.

Practice is the real fix

Fear of speaking shrinks with repetition. Answer a question in class once a week. Volunteer for small talks. Record yourself. Each time makes the next one easier.

If the fear is so strong that you avoid every presentation, talk to your college counsellor. It's common, and it can be treated.

Try it

The next time you have to speak in front of people, say "I'm excited" to yourself and take three slow breaths, four seconds in and six out. Afterwards, ask a friend how nervous you looked, and compare it with how you felt.

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Next: Communication Part 7: Plan a talk in three parts