Speaking: Public Speaking & Presentations B2 - Lesson 5: Managing Nerves & Speaking Confidently

Speaking: Public Speaking & Presentations B2 - Lesson 5: Managing Nerves & Speaking Confidently 😟➡️💪🗣️

Objective: To understand common causes of public speaking anxiety, learn practical strategies for managing nerves before and during a presentation, and develop techniques for speaking more confidently.

• Identify personal triggers and symptoms of public speaking anxiety.
• Learn and practice pre-presentation routines to reduce nervousness (preparation, visualization, relaxation).
• Learn and practice techniques for managing nerves while speaking (breathing, focus, body language).
• Develop strategies for building long-term speaking confidence.
• Understand that nervousness is normal and manageable.

Feeling nervous before or during a presentation is incredibly common – even experienced speakers feel it! This anxiety, sometimes called 'glossophobia,' is a natural human response. However, the good news is that you can learn to manage these nerves and develop speaking confidence. This lesson will explore why we get nervous and provide practical strategies to help you feel more comfortable and speak more confidently, whether you're presenting at your university in Battambang or in any other setting.

1. Understanding Public Speaking Anxiety

Common Causes:

• Fear of judgment or criticism from the audience.
• Fear of making mistakes or forgetting what to say.
• Past negative experiences with public speaking.
• Feeling unprepared or lacking knowledge on the topic.
• Being the center of attention.
• Pressure to perform well.

Common Symptoms:

• Physical: Racing heart, sweaty palms, shaky voice/hands, dry mouth, butterflies in the stomach, blushing.
• Psychological: Negative self-talk ("I'm going to fail"), catastrophizing (imagining the worst outcome), mind going blank.

Recognizing these causes and symptoms is the first step to managing them.

2. Strategies for Managing Nerves BEFORE the Presentation

• Thorough Preparation & Practice: This is the #1 confidence booster! Know your material inside out. Practice your talk multiple times – out loud, standing up, and even in front of friends or family. Rehearse your opening and closing particularly well.
• Visualize Success: Close your eyes and imagine yourself giving a great presentation. Picture the audience responding positively. This mental rehearsal can reduce anxiety.
• Organize Your Notes Clearly: Use clear, concise keyword notes on small cards or a tablet. Don't write a full script. Number your cards.
• Know Your Audience & Environment: If possible, visit the presentation venue beforehand. Understand who your audience is and what they might expect.
• Physical Well-being: Get enough sleep the night before. Eat a light, healthy meal. Avoid too much caffeine or sugar.
• Positive Self-Talk: Replace negative thoughts ("I'm going to mess up") with positive affirmations ("I am well-prepared," "I know this material," "The audience is here to learn").
• Relaxation Techniques: Practice deep breathing exercises just before you speak. Inhale slowly through your nose, hold for a few seconds, and exhale slowly through your mouth. Simple stretches can also help release tension.

3. Strategies for Managing Nerves DURING the Presentation

• Start Strong: Your first 30-60 seconds are crucial. Have a confident opening memorized or very well-practiced.
• Connect with Your Audience: Make eye contact with friendly faces. Smile. Remember you're sharing information with people, not performing for critics.
• Focus on Your Message: Shift your focus from your fear to the value and importance of what you are sharing. Your passion for the topic can override nervousness.
• Use Pauses Effectively: Don't be afraid to pause. Pauses give you time to breathe and think, and they allow the audience to absorb your points. They can also add emphasis.
• Controlled Breathing: If you feel your heart racing, take a slow, quiet breath.
• Confident Body Language (Recap): Stand tall, keep your posture open, use natural gestures. Avoid fidgeting. (Refer to Lesson 2 on Body Language).
• Embrace Imperfection: It's okay to make a small mistake (e.g., stumble over a word). Don't draw attention to it; just correct yourself calmly and continue. Most people won't even notice or mind.
• Channel Nervous Energy: Try to reframe the feeling of adrenaline as excitement or enthusiasm rather than fear.
• If You Lose Your Place: Pause, take a breath, look at your notes calmly to find your place, and then continue. It's perfectly fine.

4. Building Long-Term Speaking Confidence

• Seek Opportunities to Speak: The more you practice public speaking, the more comfortable and less anxious you will become. Start with small, low-pressure situations (e.g., speaking up in class, volunteering for a short presentation to friends or colleagues in Battambang).
• Get Constructive Feedback: Ask trusted friends, teachers, or mentors to listen to you practice and provide specific, helpful feedback.
• Focus on Progress, Not Perfection: Acknowledge and celebrate your improvements, no matter how small. Don't aim for an impossible standard of perfection.
• Learn from Every Experience: After each presentation, reflect on what went well and what you could improve for next time. Every talk is a learning opportunity.

Practice Activities

Activity 1: Personal Nerve Management Plan

Think about an upcoming situation where you might need to speak in front of others (or imagine one).

1. What specifically makes you feel nervous about this situation? (Identify your triggers)
2. What are 2-3 strategies from this lesson you could use BEFORE the talk to manage these nerves?
3. What are 2-3 strategies you could use DURING the talk?

(Write down your plan. This self-awareness is the first step.)

Activity 2: Positive Speaking Affirmations

Create 3-5 short, positive statements (affirmations) you can say to yourself to build confidence before a presentation. For example:

• "I am well-prepared and I know my topic."
• "My audience is interested in what I have to say."
• "I am a capable and confident speaker."
• "It's okay to feel nervous; I can manage it."

(Write your own and practice saying them.)

Activity 3: Confident Introduction Practice

Prepare and practice delivering a 30-second confident introduction for a hypothetical talk on "My Favorite Place in Cambodia." Focus on:

• Starting with a calm breath.
• A clear, strong voice.
• Good posture.
• Making "eye contact" (e.g., with points in the room or a practice partner).
• A friendly smile.

(Practice this several times. Record yourself if possible.)

More Tips for Managing Nerves & Speaking Confidently:

• Remember the audience is usually on your side: They want to hear what you have to say and generally want you to succeed.
• Focus on your passion for the topic: Genuine enthusiasm can often overcome nervousness.
• It truly gets easier with practice: Each speaking experience builds your skills and confidence.
• Don't compare yourself to others: Focus on your own journey and progress.
• Join a club: Consider joining a public speaking club (like Toastmasters, if available) or a debate club at your university or in your community (e.g., in Phnom Penh or other cities) for regular practice in a supportive environment.

Summary: Feeling nervous about public speaking is normal, but it doesn't have to control you. By understanding the causes of anxiety and consistently applying strategies for preparation, relaxation, positive thinking, and effective delivery, you can learn to manage your nerves and speak with significantly more confidence. Remember that confidence is built through preparation and repeated positive experiences.