Most of us get that rush of dread right before a presentation. Sweaty palms. Racing thoughts. The quiet hope that maybe the event will be cancelled. Public speaking is stressful, and there’s no need to sugarcoat it. While you can’t eliminate that stress completely, you can manage it with a few strategies that actually work.
Here are five habits worth adopting if you want to show up composed and sharp the next time you have to speak in front of a room.
1. Practice isn’t a cliché. It’s the foundation.
There’s a reason every seasoned speaker hammers this point. It’s not about memorizing your script word-for-word. It’s about internalizing your material until it becomes second nature. Repetition turns chaos into rhythm.
Practice out loud. Record yourself. Watch it back. Not because you want to nitpick your delivery, but because real feedback matters. You’ll start to catch your verbal tics, identify weak transitions, and get comfortable hearing your own voice.
The fact is, the more rehearsed you are, the more cognitive load you free up for thinking on your feet. And if something does throw you off in the moment, you’ll recover faster.
2. Know who you’re talking to
This part is often skipped, but it’s critical. If you don’t know who’s in the room, you’re speaking into a void.
Audience research doesn’t have to be elaborate. Just get the basics: What do they care about? What do they already know? What do they need to know that they might not realize?
If you’re making conference presentations to engineers, don’t give them fluffy generalizations. If it’s a mixed crowd, lean on themes that cross professional lines. Decision fatigue. Trust. Uncertainty. The more tailored your examples, the more likely you are to be remembered.
Confidence comes easier when you’re not guessing how your message will land.
3. Stop winging it. Know your material cold.
You don’t have to be a subject matter expert in the academic sense. But you do need to be the most prepared person in the room. That doesn’t just mean knowing your slides. It means understanding the logic behind every point you’re making.
Read widely. Listen to other people in your space. Gather real-life examples, case studies, and even data that reinforces your core message. Anticipate the obvious questions and a few less obvious ones.
You can’t fake confidence for long. The kind that lasts comes from depth.
If you’re new to public speaking, consider professional training. Not because you’re “bad” at it, but because most of us never learned how to speak with clarity and presence under pressure.
4. Your body language speaks before you do
Most people don’t realize how much information they’re giving away through posture and movement. Slouched shoulders, crossed arms, fidgeting hands. Your audience sees it all.
This isn’t about performing confidence. It’s about creating the physical conditions that make confidence easier to access.
Stand evenly on both feet. Relax your shoulders. Keep your hands visible. When you make a point, let your gestures follow naturally. And yes, breathe. Slowly and fully. Shallow, nervous breaths will only reinforce the tension you’re trying to fight off.
Start practicing this outside of high-stakes moments. Your body won’t default to poise under pressure unless it’s done it before.
5. Mental rehearsal matters more than hype
Visualization isn’t about pretending everything will go perfectly. It’s about preparing your brain to act decisively when it counts.
Close your eyes and picture yourself delivering your opening lines clearly. Picture handling a tough question without getting flustered. Imagine the small signs of engagement. People nodding. Someone scribbling a note. Someone laughing at the right moment.
This kind of mental run-through isn’t wishful thinking. It’s rehearsal. And it helps shift your mindset from fear to familiarity.
Nerves are normal. But they don’t have to run the show.
You don’t need to eliminate anxiety to be an effective speaker. You just need to understand it, prepare around it, and stop waiting for it to magically disappear.
Know your material. Know your audience. Train your body to match your message. Rehearse like it matters, because it does.
And if your voice shakes a little anyway? That’s human. Keep going.
Because what matters most isn’t perfection. But, presence.
