How to Manage Meeting Anxiety and Presentation Nerves at Work: 5 Proven Tips
Meeting anxiety and presentation nerves are common challenges for professionals at every level. Whether you’re leading a team meeting or delivering a high-stakes presentation, feeling nervous can affect your confidence, communication, and overall performance. The good news is that with the right strategies, you can manage workplace anxiety and speak with confidence.
What is Meeting Anxiety?
Meeting anxiety is the stress, nervousness, or fear experienced before or during meetings. It can be triggered by:
- Fear of public speaking
- Worry about being judged
- Lack of preparation
- Negative past experiences
- Pressure to perform well
This often overlaps with presentation anxiety, especially when you’re expected to speak in front of others, whether online or in person.
Common Symptoms of Presentation Anxiety
- Rapid heartbeat
- Sweating or shaking
- Difficulty focusing
- Dry mouth
- Fear of forgetting your words
5 Proven Tips to Calm Your Nerves Before a Meeting or Presentation
1. Practice Deep Breathing
Slow, intentional breathing helps calm your nervous system and reduce physical symptoms of anxiety. Inhale for 4 seconds, exhale for 6 seconds, and repeat several times before your meeting or presentation.
2. Prepare Key Talking Points
Instead of memorising a full script, jot down bullet points or key ideas. This makes you sound more natural and reduces the pressure of having to recall every word perfectly.
3. Visualise Success
Spend two minutes before your talk picturing yourself speaking with confidence, engaging your audience, and receiving positive feedback. Visualisation helps train your brain to expect success.
4. Use Grounding Techniques
Before you speak, press your feet firmly into the floor or lightly touch a nearby table. These small actions help anchor you in the present moment and reduce anxious thoughts.
5. Get Professional Support
If meeting anxiety or fear of public speaking is holding you back, working with a communication coach can help you build lasting confidence and overcome performance-related nerves.
Why Managing Anxiety Matters
Unchecked workplace anxiety can lead to missed opportunities, reduced self-esteem, and even burnout. Learning to manage your nerves helps you share your ideas more effectively, make an impact in meetings, and grow professionally with confidence.
Want help overcoming meeting and presentation anxiety?
Visit annettesloly.com to explore coaching options or book a free consultation today.
