You're faced with unexpected public speaking at a team meeting. How will you conquer stage fright?

1 Breathe Deeply

When stage fright strikes, your body's fight or flight response can take over, making it hard to think clearly. Combat this by taking a moment to focus on your breathing. Deep, slow breaths can help reduce the physical symptoms of anxiety. Inhale for a count of four, hold for a count of two, and exhale for a count of six. This technique not only calms your nervous system but also gives you a brief pause to collect your thoughts before you begin speaking.

2 Know Your Audience

Remember that your audience, in this case, your team, is generally supportive and understanding. They're not expecting perfection from an impromptu speech. Recognizing this can alleviate some of the pressure you feel. Instead of trying to impress with perfect delivery, focus on the value you can provide through your insights and experiences. Your team members are interested in what you have to say, not how flawlessly you say it.

3 Structure Thoughts

Even though you're speaking on the fly, try to mentally outline your main points. Start with a clear introduction that captures attention, followed by two or three key points you want to make. Conclude with a brief summary or a call to action. This structure doesn't have to be complex; it's simply a roadmap to keep your speech coherent and focused, which in turn will make you feel more confident.

4 Use Body Language

Your body language can be a powerful tool in conveying confidence and engaging your audience. Stand up straight, make eye contact, and use hand gestures to emphasize points. These actions not only project confidence to your audience but also trick your own brain into feeling more self-assured. Plus, focusing on your body language can distract you from nervous thoughts.

5 Embrace Pauses

Don't be afraid of silence. Pausing can be a powerful speaking technique, giving your audience time to digest what you've said and providing you with a moment to think about what to say next. A well-placed pause can emphasize a point and make your speech more impactful. Remember, it's okay to take a second to breathe and gather your thoughts—your audience will wait.

6 Practice Makes Poised

Lastly, the best way to conquer stage fright is through practice. While you can't anticipate every impromptu speaking opportunity, regularly putting yourself in situations that require ad-hoc speaking can help. Volunteer for opportunities to speak, engage in group discussions, or even practice speaking off the cuff in front of a mirror. The more you expose yourself to public speaking, the more comfortable you'll become.

7 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?