“I get so nervous giving presentations.”
Many clients tell me this when we start working together. And my response is usually, “Good. That means you’re a normal human being.”
Why it’s normal to be nervous
As human beings, from primitive times, we needed to be part of a group to survive. If we were cast out of the group, it would be difficult to find food on our own or we might become food for a passing beast!
So it was important for us to be accepted by the group.
Now, when we stand in front of people to give a presentation or even when we’re speaking up in a Zoom meeting, it’s normal to have an unconscious, underlying fear of whether we’ll be accepted.
When we feel this fear, the natural fight or flight response is triggered in the brain.
Other animals have this fight or flight response when under threat, too. It helps them to survive.
For example, a lion facing a threat might fight back. A deer might run away.
Human beings are the same.
Sometimes, we fight back without thinking. This doesn’t have to be physical fighting. Have you ever lost your temper and snapped at someone?
Sometimes we automatically run away from scary or upsetting situations. I remember dashing to the corporate bathroom and crying because of what a colleague said to me.
We experience physical changes when we’re scared or upset because the body is preparing to fight or run away.
5 symptoms of presentation nerves and how to ease them
How many of these have you experienced?
1. Your heart is pounding
The heart pumps more blood around the body to get ready to fight or to run away.
Solution: Feel the sensation, and recognize that you’re a normal human being. This can help you to relax a little.
2. You’re short of breath
The body needs more oxygen for all the blood pumping in the body.
Solution: Breathe deeply from the abdomen before you speak, and be conscious of breathing during your presentation (remember that speaking is all exhaling, so you need to inhale more).
3. Your throat is dry
The digestive system shuts down so that the body can focus all its energy on fighting or running away. This means your throat becomes dry because you don’t have saliva (and this is also why you may want to use the bathroom when you’re nervous!).
Solution: Sip water before and during your presentation.
4. You’re sweaty
The body starts to sweat to help it cool in anticipation of heating up to fight or run away.
Solution: Wear cool clothes when you present.
5. You can’t think
The body focuses on quick action to survive, so signals stop going to the neocortex (the thinking part of the brain) and your mind goes blank.
Solution: Practice lots before your presentation, so that you can say your content automatically without having to think about it.
So now you know why it’s normal to be nervous about speaking up in front of people. It’s because human beings are wired to be part of a group and you’re unconsciously (or maybe consciously) worried about what others think. That triggers the fight or flight mode and physiological reactions, like these 5 symptoms I mentioned. And you know what you can do about each to ease your presentation nerves.
Your heart is pounding → Recognize you’re normal!
You’re short of breath → Breathe!
Your throat is dry → Sip water
You’re sweaty → Wear cool clothes
You can’t think → Practice
If you’d like to listen to me talking about this topic, tune into Episode 215 of the Sasuga! Podcast here.