Real techniques that help when traditional advice falls short

The first time I had to give a speech in front of an audience, my anxiety was overwhelming. My heart raced, my hands trembled so much I dropped my notecards twice, and I was certain everyone could see me shaking. If this sounds familiar, don't worry – you're definitely not alone.

After two years in speech and debate, I still get nervous before performances, but I've discovered several techniques that genuinely help manage those nerves (and they're more effective than the classic "imagine everyone in their underwear" advice, which tends to make things more awkward).

The Power Pose Technique - This might sound unusual, but it's backed by research. Before going on stage, find a private space and stand in a confident posture – hands on hips, shoulders back, chin up – for about two minutes. My mind always doubts this will work, but my body responds with increased confidence every time.

The 3-3-3 Method - My coach taught me this when I experienced anxiety during a district competition. If you start feeling overwhelmed while speaking, quickly: identify 3 things you can see, 3 things you can hear, and move 3 parts of your body (I subtly wiggle my fingers, shift my weight, and roll my shoulders). This grounds you in the present moment and interrupts the anxiety cycle.

Connect with Your Audience - Rather than viewing the audience as intimidating judges, see them as supportive individuals who want you to succeed (because they do). I find 3-4 friendly faces in different sections of the room and pretend I'm having a conversation with them. My teammate Emma makes eye contact with different parts of the room to create a sense of connection with everyone.

Find the Right Practice Balance - Underpreparing leaves you stressed because you don't know your material well enough. However, overpreparing and trying to memorize every word can backfire when you forget something minor. I aim for the middle ground – knowing my main points thoroughly while being flexible enough to explain them in different ways.

The Perspective Approach - When nervousness creeps in, I ask myself: "What's the worst that could realistically happen?" Even if I make mistakes, will anyone remember in a week or a month? Probably not. At our last tournament, I mispronounced "biodiversity" multiple times, acknowledged it with a smile, and the judges later commented on my "authentic presence."

Remember – even the most experienced speakers in our club still get nervous before performances. They've simply learned to channel those nerves into energy that enhances their presentations.