Public Speaking Nerves: Do You Manage Them — or Do They Manage You?

When it comes to public speaking, here’s a rule worth remembering:
Feel the nerves — then follow your routine.

If you struggle with public speaking nerves, creating a simple nerve management routine can help you feel calmer, more in control, and ready to perform.

A few years ago, I was hosting a panel discussion featuring a highly respected executive in marketing. I was genuinely excited to meet her and hoped to connect before we went on stage.

As the venue filled, I kept an eye out. Eventually, I spotted her — she walked in, calmly placed her bag on a chair… and then, like magic, disappeared.

Minutes ticked by. The event was about to begin, and I could feel my stress rising.

But just in time, she reappeared — calm, collected, and absolutely brilliant on the panel. She spoke with confidence, presence, and clarity. A total professional.

After the event, I asked her, “Are you okay? You vanished before we started — I wasn’t sure what had happened.”

She looked at me as if I’d asked a strange question. Then she replied matter-of-factly:

“Of course. I was just following my nerve management routine.”

Her what?

She smiled.

“I have a morning routine. I have a gym routine. Why wouldn’t I have a nerve management routine for public speaking?”

That moment completely changed how I think about managing nerves.

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What Is a Nerve Management Routine?

A nerve management routine is a set of small, intentional actions you take before speaking to help your mind and body settle, focus, and perform. Think of it as a pre-speaking routine that helps you manage nerves before they manage you.

Instead of reacting to nerves in the moment, you prepare for them in advance.

She explained her routine:

• Arrive early — so she’s not rushed
• Reserve the best seat in the house — to create a small sense of control
• Find a quiet space — often a bathroom
• Sit (yes, on the toilet lid!) and mentally walk through her intro, her mindset, and her breathing

No frantic pacing. No last-minute panic. Just calm, intentional preparation.

That stopped me in my tracks.

Until then, I’d been reacting to nerves. She was managing them.

That conversation shifted my perspective. I realised nerves don’t have to be something you fight in the moment — they’re something you prepare for in advance.

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Why Routines Work When Public Speaking Nerves Show Up

Nerves before speaking are normal. They’re part of the body’s built-in performance response — the same system that prepares athletes before competition.

The problem isn’t the nerves — it’s the lack of a plan.

When you have a routine for managing speaking nerves:

• Your brain recognises familiar steps
• Your body shifts from panic to preparation
• You create a sense of control in an uncertain moment

Routine turns nervous energy into focused energy.

Since then, I’ve developed my own nerve management routine — something that helps me arrive mentally ready, physically grounded, and emotionally steady.

And it’s made a world of difference.

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Try This Before Your Next Talk

If you experience public speaking nerves, try this simple pre-speaking routine:

• Arrive 10–15 minutes early
• Find a quiet space
• Take 5 slow, steady breaths
• Mentally rehearse your first sentence
• Choose one intention (e.g., steady, clear, calm)

Small actions. Big shift.

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So here’s the real question:
Do you have a nerve management routine — or are you still just hoping nerves won’t show up?

Nerves aren’t the enemy. They’re often a sign you care — that you’re about to do something that matters.
But without a plan, nerves run the show.
With a routine? You do.

If you speak regularly, building your own nerve management routine might be one of the most valuable tools you develop.

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Frequently Asked Questions

Is it normal to have public speaking nerves?

Yes. Feeling nervous before speaking is a natural physiological response that helps your body prepare to perform. The goal isn’t to eliminate nerves — it’s to manage them.

How long should a nerve management routine take?

Even 3–5 minutes can make a difference. The key is consistency, not length.

What if my nerves feel overwhelming?

Start small. Focus on breathing, grounding your body, and rehearsing your opening line. A simple routine builds confidence over time.