How can you manage your emotions during a high-stakes presentation?

1 Know your triggers

The first step to managing your emotions is to identify what triggers them. Is it the audience, the topic, the stakes, the time limit, or something else? By being aware of what causes you to feel stressed, anxious, or angry, you can prepare yourself mentally and emotionally for the situation. You can also avoid or minimize the triggers that are within your control, such as distractions, interruptions, or negative feedback.

2 Breathe and relax

One of the simplest and most effective ways to calm your emotions is to breathe deeply and relax your body. Before your presentation, take a few minutes to inhale and exhale slowly and deeply, focusing on your breath. This will help you lower your heart rate, blood pressure, and cortisol levels, and reduce your anxiety and nervousness. You can also use relaxation techniques such as progressive muscle relaxation, visualization, or meditation to ease your tension and clear your mind.

3 Reframe your thoughts

Another way to manage your emotions is to reframe your thoughts and change your perspective. Instead of thinking of your presentation as a threat, a challenge, or a test, think of it as an opportunity, a learning experience, or a conversation. Instead of focusing on the negative outcomes, such as failure, rejection, or criticism, focus on the positive outcomes, such as success, recognition, or feedback. Instead of worrying about what you can't control, such as the audience's reaction, focus on what you can control, such as your preparation, delivery, and attitude.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?