5 tips that helped me overcome stage fright 😅

You step up to the mic on stage and boom — your heart's racing, your palms are sweaty, your voice is trembling, and your brain decides that now is the time to freeze.

That very moment — frozen, embarrassed, unable to speak — was my wake-up call. I realized that avoiding my fear of public speaking wasn’t protecting me. It was limiting me.

I knew it was time to make a change. If I wanted to grow, I had to face it.

With a few focused strategies, I went from being a nervous wreck to being a confident and powerful speaker.

Here are my top tips to overcome stage fright.

The first step to overcoming stage fright is admitting it’s real and that it’s normal. What matters isn’t getting rid of the fear, but learning to work with it, not against it.

I used to laugh off my fear or avoid the stage altogether. But once, before a class presentation, I told my friend, “I think I might pass out up there.” Saying it out loud helped. It made the fear real, but less powerful.

What’s really going on? Stage fright triggers your fight-or-flight response: your adrenaline spikes and your heart races. It's your brain trying to protect you, not sabotage you.

Imagine this:

You are about to speak at a company town hall, where all employees come together for a community meeting. You feel nervous and wonder if it means you are not meant for public speaking.

What can you do to acknowledge the feeling?

A. Try to appear perfectly calm and pretend the nerves don’t exist.

B. Remind yourself that even seasoned speakers feel this way.

C. Cancel your talk and reschedule for another day.

D. Keep re-reading your notes and avoid thinking about the fear.

Own your moment before it begins. The more you prepare, the more powerful and confident you will feel when it's time to speak.

The fear of your mind going blank is among the most common fears associated with public speaking. You can manage this by becoming more familiar with the material.

Before my first big team presentation, I practiced in front of a mirror, over and over. I even recorded myself and cringed at every awkward pause. But the more I practiced, the less power my fear had.

By the time I stepped up, I wasn't fearless, but I was ready. I knew my material inside out, and I had become more confident about my delivery.

More advice on preparation:

• Practice with a trusted friend or family member and ask for feedback.

• Try apps like Orai to help you rehearse with real-time feedback.

• Break your talk into chunks and rehearse one part at a time. It’s less overwhelming!

Before my big presentations, I used to feel like I was holding my breath without even noticing. It made my chest tight and my brain foggy. Then, someone suggested I try slow, intentional breathing:in through the nose and out through the mouth.

I created a pre-presentation ritual. I would close my eyes, take deep breaths, and visualize a positive outcome. I imagined myself standing tall, speaking clearly, and even getting a laugh for my jokes. It didn’t erase the nerves, but it gave me more control.

Visualization has been found to reduce anxiety and boost your self-confidence. It isn’t just “positive thinking” — research shows it activates the same brain regions as real performance, helping you mentally rehearse how you want to act and feel.

More advice on breathing:

Maya Raichoora is a leading visualization expert and coach who shares science-backed strategies to improve self-confidence. Check out @maya.mental.fitness for more visualization tips.

Remember, the audience is there to listen to your ideas, not to judge your performance.

Shift your focus to sharing value and connecting with your listeners, instead of getting caught up in fear or self-doubt.

I once gave a short talk about a project I truly believed in. Instead of focusing on the "what ifs", I tuned my attention to what I wanted others to take away...why it mattered, how it could help them, and how excited I was to share this with them.

The more I connected to the message, the less I worried about myself.

More advice on focus:

• Think about how your message can help or inspire the audience.

• Prepare backup points in case you lose your place or finish early.

• Use storytelling to engage listeners and make your message relatable.

• Imagine you're having a conversation, not performing.

It took me a while to understand that it's okay to make mistakes. Everyone does!

The key is how you recover. If you trip over your words or forget a line, simply pause, smile and keep going. Perfection isn't the goal, connection is.

Back when stage fright had a grip on me, I would get so caught up in perfection that I would lose track of what I was saying. But one time, I decided to crack a light joke about my nervousness, like, “If I start shaking too much, just blame it on the caffeine!” This helped break the tension, both for me and the audience.

More advice on acceptance:

If you make a mistake, pick yourself back up and keep going. The audience likely won’t notice. They don't know your speech like you do! And if they do notice, they'll appreciate your authenticity more than anything else.

You want to prepare just enough to be present in the moment, not so much that you get stuck chasing perfection.

Remember: overcoming stage fright is a journey, and every step forward counts.

The more I spoke publicly, the easier it became — not because I stopped feeling fear, but because I stopped letting it hold me back.

Confidence isn’t about being fearless, it’s about showing up anyway.

Now it’s your turn! What's one speaking opportunity you can take on today to overcome your stage fright? Start small and build confidence, one moment at a time.

Check out these Bytes for more:

• 3 Tips to Improve Your Public Speaking Skills

• 4 Tips That Helped Me Overcome My Fear of Public Speaking