Public speaking workshop

Steady Under the Spotlight

Practical ways to manage nerves before and during a talk

1 hTotal time
6Sessions
5Worksheet prompts
Warm-up0:00–0:088 min

Arrive and notice

Set a supportive tone and observe what nerves feel like without judging them.

Try it

Your starting point

8 min

Give yourself 8 minutes for this activity. The timer only runs on this page.

Make a quick speaking snapshot

  1. 1
    Choose a situation

    Think of a real or likely speaking moment, such as introducing yourself in a meeting.

  2. 2
    Notice the signals

    Write down any thoughts, body sensations, or actions you associate with that moment.

  3. 3
    Rate the intensity

    Give your nerves a rating from 0 to 10. This is a snapshot, not a test.

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Concept0:08–0:1810 min

Understand the nerves

Learn why nerves can rise and identify practical ways to work with them.

Read

Arousal is not a verdict

10 min

Before a talk, your body may feel alert: your heart beats faster, your hands feel warm, or your breathing changes. These sensations can be uncomfortable, but they do not prove that you will perform badly. Treat them as signals to prepare, not as a prediction.

Turn a signal into a useful cue

  • Fast heartbeat: slow your first sentence rather than rushing.
  • Dry mouth: keep water nearby and pause when needed.
  • Racing thoughts: return attention to your main point.
  • Shaky hands: rest notes on a surface or use a relaxed, open gesture.
Practice0:18–0:3315 min

Build a steady opening

Practise a simple routine and make the first moments of a talk more manageable.

Try it

Prepare, breathe, begin

15 min

Give yourself 15 minutes for this activity. The timer only runs on this page.

Practise a short opening

  1. 1
    Choose one point

    Pick a small topic and write the single idea you want listeners to remember.

  2. 2
    Settle your attention

    Feel both feet on the floor. Breathe in gently, then let the exhale last a little longer. Repeat a few comfortable breaths; do not force or hold your breath.

  3. 3
    Write the first sentence

    Use a plain opening that tells listeners what the talk is about. For example: “I want to share one way I plan a low-stress week.”

  4. 4
    Rehearse twice

    Say the sentence aloud once at a natural pace. Pause, reset your stance, and say it again while looking at one spot at eye level.

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Break0:33–0:385 min

Pause and reset

Take a short break and choose a manageable next challenge.

Reflect

A useful pause

5 min

Stand, stretch gently, or get a drink of water. You do not need to make the nerves disappear before continuing. Notice what has changed since the opening exercise.

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Practice0:38–0:5315 min

Practise with an audience in mind

Deliver a brief talk, then use specific observations to decide what to practise next.

Try it

One-minute talk

15 min

Give yourself 15 minutes for this activity. The timer only runs on this page.

Give a low-pressure talk

  1. 1
    Plan three parts

    Write a short opening, one supporting detail, and a closing sentence. Keep the main point easy to say in one breath.

  2. 2
    Choose your audience

    Speak to a partner, a small group, or an empty room. Choose the option that feels like a manageable challenge.

  3. 3
    Deliver the talk

    Take a comfortable breath, find a steady stance, and speak at a pace that lets listeners follow. A pause is allowed.

  4. 4
    Review one behaviour

    Notice one thing you did, such as finishing a sentence before looking at your notes. Select one small adjustment for another attempt.

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Debrief0:53–1:007 min

Carry it forward

Consolidate learning and make a realistic practice plan.

Reflect

Your next speaking plan

7 min

Nerves may still show up the next time you speak. Progress can mean beginning despite them, pausing when needed, or making one point clearer. Reuse the routine that felt helpful and adapt it to the situation.

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My worksheet

Your reflections from every session, collected in one place. They stay in this browser.

  1. 1.1 Your starting point

    What did you notice about your nerves when you described the situation?

  2. 3.1 Prepare, breathe, begin

    Which part of your routine helped you feel more ready to begin?

  3. 4.1 A useful pause

    What is one small speaking challenge that would stretch you without feeling overwhelming?

  4. 5.1 One-minute talk

    What did you do that helped listeners follow your main point, and what will you try next?

  5. 6.1 Your next speaking plan

    When will you practise next, what will you practise, and how will you know you did it?