My Nerves Ruin My Meetings

Picture this: you’re in a meeting. You have to speak at some point and you know all the material like the back of your hand. You get on with your colleagues; you’re having a good day. You’re an expert in your department, for the love of snacks! You don’t even have bad news or difficult content to deliver!

However, your stomach feels like it’s hosting a butterfly convention, your mouth is dry as sandpaper, and your hands are trembling like a leaf in a storm. What the heck’s that about?

Nervousness goes hand in hand with adrenalin production: cue symptoms!

You’re not alone. Even multi-award-winning, down-to-Earth singer Adele gets struck by fear. And worrying about nerves and their effect makes sense: studies of speech pattern and non-verbal cues prove that filler words like “um” and “er” and fear-based body language causes an audience to trust you less.

Don’t let recurring jitters get you down.

Hmm: what are jitters?

• Butterflies in the stomach: That fluttery feeling isn’t poetic expression: it’s a stress response at a perceived threat.

• Trembling hands or voice: Adrenaline can cause your hands or voice to shake, making you look and feel unconfident.

• Sweating: Another classic sign of nerves, sweating can be uncomfortable and distracting.

• Rapid heartbeat: Feels like your heart is clawing its way out of your chest? Adrenaline again, urging you to fight or flee.

• Mind going blank: High stress can interfere with your ability to recall anything more complex than where the exits are.

  
  

So what’s driving the nerves? Is it fear of speaking out? An interpersonal dynamic? Maybe there’s something in your past that is triggering, like being laughed at, that’s making you anxious. What’s important is to not let it overwhelm you. Focus on something else; something smaller. Count bricks in the wall. Lower your adrenaline. Here’s some other techniques:

Taming the Beast

Ol’ Ben Franklin said, “By failing to prepare, you prepare to fail.” Preparation is Key. Know your material inside out. Once it’s logged in long-term memory, nerves are less likely to make you forget it.

They say that a good speech or meeting is committing to ‘The 5 Ps’: practise, practise, practise, practise and practise. Rehearse what you’ll say multiple times.

Sports psychologists have long used visualisation techniques to help athletes beat anxiety. Run the meeting in your head and imagine yourself doing well.

Slow breathing exercises help calm the nervous system. Practise techniques regularly, not just when you’re nervous, so your body knows the drill.

Focus on the message, not on yourself. Interpersonal expert Dale Carnegie notes: "There’s always three speeches for every one you actually give. The one you practised, the one you gave - and the one you wish you gave."

So don’t let nerves mess with you! They’re a natural part of having to speak up in groups. Preparation, practise, light distraction and a genuine wish to connect with your audience, and you’ll transform anxiety into authentic, enhancing energy. Embrace the challenge and good luck.

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