We’ve all felt it—that jittery, stomach-turning sensation right before a big meeting, presentation, or conversation. That’s nervous energy. It’s your body’s way of preparing for a threat. The problem? Most of today’s “threats” aren’t life or death. They’re opportunities in disguise: a promotion, a spotlight moment, or a chance to lead. So how do we transform that nervous energy into something useful? Step One: Understand What It Is Nervous energy is the result of your body’s stress response. When anxiety hits, your brain floods you with adrenaline and cortisol. Heart rate spikes. Breathing quickens. Muscles tense. It’s nature’s way of saying, “Move fast. Something’s coming.” But in most cases, we’re not running from a tiger—we’re speaking up in a meeting or leading a conversation. So the goal isn’t to eliminate nervous energy, but to redirect it. Step Two: Reframe It Here’s a powerful tool: reappraisal. A Harvard study found that people who said “I’m excited” instead of “I’m nervous” performed better in high-stress situations—like public speaking, math tests, and even karaoke. (Brooks, 2014) Why? Because excitement and nervousness feel nearly identical in the body, but one is empowering. The language we use matters. Swap “I’m anxious” for “I’m ready.” It shifts our mindset from threat to opportunity. Step Three: Move Nervous energy needs an outlet. Don’t sit and stew—move. - Stretch. - Pace. - Bounce in place. Physical movement tells the brain, “We’re doing something about this,” which helps quiet the alarm bells. Step Four: Breathe Breathwork is the fastest way to settle the body. Try this: - Inhale through your nose for 4 counts - Hold for 4 - Exhale through your mouth for 6 This activates your parasympathetic nervous system—slowing your heart rate and calming your mind. Box breathing and extended exhales aren’t just buzzwords—they’re tools used by Navy SEALs and Olympic athletes. They work. Step Five: Rehearse Confidence comes from preparation.

I'll share mine. Fourth grade. We are told to be ready to give a 3-minute book report. I got through two lines. One of which was, "This is a book.' I hated being laughed at!

“You never get a second chance to make a first impression.” —Will Rogers The first 30 seconds of a speech matter more than we think. They set the tone. They signal confidence. They tell the audience, “You’re in good hands.” But for most of us, those opening moments are also when our nerves are at their worst. Our throat tightens. Our voice shakes. Our brain speeds up while our mouth slows down. That’s why learning how to own the opening is a game-changer for stage fright. Why the Opening Is So Critical Neuroscience tells us that audiences form their first impression of a speaker in the first 7–30 seconds. Not based on content—but on tone, body language, and presence. That’s before we’ve even made our first point. If we stumble, apologize, or ramble, we signal discomfort—and that makes the audience uncomfortable too. But when we start strong, we settle ourselves and them. We earn their attention. We quiet our inner critic. What Not to Do Let’s be honest: many speakers waste their opening. Common missteps include: - Apologizing (“I’m not really a public speaker…”) - Rambling (“So… uh… yeah…”) - Starting with a bio (“My name is ___, and I’ve been in the industry for 15 years…”) These aren’t fatal mistakes, but they don’t inspire confidence either. What to Do Instead The best speakers start with purpose. Not just to sound polished, but to earn attention, settle their nerves, and bring the audience into the story. Here are three simple ways to launch with impact: Start with a Short Story or Scenario Tell a story that draws the audience in. For example: “Jake in our Lakes store found a remarkable way to keep customers engaged.” This immediately creates connection and curiosity. Ask a Surprising Question Spark curiosity with a question that makes people think. For example: “The one person every one of our clients meets is our delivery driver. Can we coach and train them to be better representatives?” State a Bold, Clear Promise Make a clear promise that focuses attention: “In the next 10 minutes, I’m going to show us a way to handle [problem] without [common frustration].”