Afraid of Presentations at Work? You’re Not Alone — And You Can Work On It

Let’s be honest for a moment.

As adults, it can feel uncomfortable — almost embarrassing — to admit that we get nervous before presentations. Especially in a professional context, where everyone is trying to appear competent, confident, and composed.

No one wants to say:
“I’m actually really nervous about speaking in front of the team.”

And yet — so many of us are.

The good news? Presentation anxiety is not a personality flaw. It’s a skill-based challenge. And like any other skill, it can be trained, strengthened, and improved.

This article will help you do exactly that.

Different Presentation Personalities

Not everyone approaches presentations in the same way.

Some people are spontaneous. They think while speaking. They enjoy improvising and reacting in the moment.

Others are preparation-oriented. They feel secure when they know exactly what they want to say. They prefer structure, clarity, and rehearsal.

Neither type is better. But problems arise when we expect ourselves to perform in a way that doesn’t match our natural style.

If you are someone who needs preparation, but you try to “just speak freely” because you think that looks more professional — anxiety will likely increase.

Where Does the Nervousness Come From?

Very often, presentation anxiety is linked to one core issue: lack of control.

Standing in front of others means:

• You can’t fully predict their reactions.

• You don’t know what questions might come.

• You can’t control how you will feel in the moment.

Uncertainty triggers our stress response.

The solution is not to eliminate uncertainty (that’s impossible).
The solution is to increase familiarity.

Preparation Is Not Weakness — It’s Strategy

Preparation is one of the most effective tools to reduce anxiety.

Not because you need to be perfect.
But because familiarity creates safety.

Here are practical strategies:

1. Speak Your Content Out Loud

Reading through slides silently is not the same as speaking them.

When you speak your content out loud:

• You notice where you stumble.

• You clarify unclear thoughts.

• You build muscle memory.

Your brain begins to recognize the material as “known territory.”

2. Practice Until You Feel a Sense of Safety

You don’t need to memorize every sentence.

But repeat your presentation enough times until you feel:
“I know this. I can navigate this.”

That feeling of internal safety later translates into a confident presence.

Confidence is often just familiarity in disguise.

3. Use This Strategy for Small Meetings Too

This doesn’t only apply to big keynote presentations.

Even for:

• Weekly team updates

• Client check-ins

• Project briefings

Taking five minutes to structure your thoughts beforehand can dramatically reduce stress.

Preparation is not overkill. It is self-leadership.

One last tip: BREATHE! Before you go into the presentation or join a meeting, take a moment to breathe (I like to use the 5-5-5-5 technique). It will help you to calm your nervous system and to sharpen your attention.

We Need to Normalize Preparation

Somewhere along the way, many of us internalized the idea that “real professionals” speak effortlessly and spontaneously.

That’s simply not true.

Behind most confident speakers is thoughtful preparation.

Preparing does not mean you are less capable.
It means you respect the responsibility of speaking — and you respect your own nervous system.

A Skill You Can Build

If presentations currently make you anxious, that does not define you.

You are not “bad at speaking.”
You are simply in the learning phase.

With repetition, preparation, and compassionate self-talk, you can build genuine confidence — the kind that comes from experience, not performance pressure.

And that is sustainable.

A Gentle Reminder

If you feel nervous before your next presentation, let that be human — not shameful.

You are allowed to feel it.
And you are allowed to work on it.

I hope these reflections and practical tools help you approach your next presentation with a little more structure, a little more calm, and a little more trust in yourself.

Presentation skills can be trained — just like any other professional competence.

All the best,

Claudia 🥰