a 12 step programme
1) Being completely organised and prepared will greatly reduce your anxiety, and also mean less things that could go wrong and put you into a tizz.
2) Have good access to the material which you will be presenting, so that you know what you are going to talk about, and that you have it in a structured format.
3) Have a positive visualisation of how things are going to go, when you think about the event before it happens.
4) Prepare physically by using stretches, rotations or other exercises to relieve tension and promote relaxation throughout the body.
5) Using the breath positively is crucial. The most helpful habit to cultivate is that of slow, deep and relaxed abdominal breathing.
6) Having a glass of water on hand can be useful, so that you can take a sip if you feel hot and flustered, or need to think about what you’re going to say next.
7) Make eye contact with your audience. Remember that they want you to succeed and support you in doing so. Smile.
8) If you find yourself feeling symptoms of nervousness, try to take your attention away from these internal sensations. Place your attention instead on that audience and what you’re giving to them.
9) Over time, when you feel nervous, try to cultivate the habit of thinking of it as a kind of energy of excitement, rather than something debilitating that you just want to get rid of. .
10) Use pauses deliberately, especially if you have a habit of speaking too quickly when nervous. Over time, cultivate the habit of substituting deliberate pauses for ‘um’s and ‘er’s.
11) Anticipate things that could go wrong, and have a strategy ready to deal with each of them rather than being taken unawares.
12) Be yourself – let your individuality come through, rather than feeling you need to conform to some idealised stereotype
a fuller version of this programme can be found here