Handling nerves

Almost everyone is nervous before a talk, including experienced professors. The goal isn't to stop feeling nervous; it's to perform well anyway.

Reframe it as excitement

Nervousness and excitement feel almost the same in the body: fast heartbeat, alertness. In 2014, Alison Wood Brooks at Harvard asked people to say either "I am calm" or "I am excited" before a stressful public-speaking task. Those who said "I am excited" were rated as more persuasive, competent and confident. Trying to calm down was less effective than reframing the feeling.

Preparation is the best cure

• Rehearse the full talk out loud several times, ideally in front of a friend.
• Practise the start most: it's where nerves peak.
• Know your one sentence, so you can always come back to it.
• Check the room and tech early: laptop, adapter, clicker, microphone.

In the moment

• Breathe slowly before you start: a long breath out calms the body.
• Have water nearby.
• Pause if you lose your place; look at your slide headline. The audience won't notice a pause the way you fear.
• Remember: the audience wants you to succeed.

Afterwards

Note one thing that went well and one thing to improve. Every talk makes the next one easier.

RememberNerves are normal. Reframe them as excitement, rehearse the start most, check the tech early, and breathe.