Do You Get Nervous on Stage?
At a recent keynote Q&A, someone asked me:
“Do you get nervous on stage?”
Short answer: rarely.
Here’s why – and a few tips for public speaking you can use before your next big moment.
The Mindset: Perspective > Pressure
I’m fortunate that nerves don’t hit me hard, and a big reason for that is perspective.
Worst-case scenario? An entire room of strangers thinks I’m rubbish.
Okay. I’m alive. My wife and kids are healthy. No one’s on an operating table (unless you’re a brain surgeon — in which case, well played… and good luck!)
Zooming out changes everything.
That talk, pitch, or panel is one moment. In one day. In your entire life.
When you hold that perspective, the body’s fight-or-flight response quietens, and the mind has room to do its job.
But Isn’t Some Nervousness Good?
Yes. A flicker of nerves means you care.
The goal isn’t zero adrenaline; it’s useful adrenaline – enough energy to be sharp, not so much that you spiral.
That’s where perspective helps… it shrinks the moment back to its true size.
The 1-1-1 Rule I Use Backstage
When I feel that flutter, I run this quick script:
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One moment: This is just one slot on today’s calendar.
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One day: By tonight, I’ll be having dinner, and it’ll be done.
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One life: In a year, I’ll barely remember the details.
It’s simple, but it works.
Practical Tips for Public Speaking (That Actually Lower Nerves)
Here are some tips for public speaking I use before keynotes, awards nights, and performances:
1️⃣ Rename the Feeling
When you label it excitement instead of anxiety, your body follows your words.
“I’m excited to share this” beats “I’m terrified.”
2️⃣ Control the Controllables
Rehearse your opening and close until they’re bulletproof.
Arrive early. Walk the space. Check the clicker and mic.
(Hi, I’m Ben Hanlin – and I love a good tech check.)
3️⃣ Keep Tech Simple
Fewer moving parts = fewer things to break.
If a prop or slide isn’t essential, it’s optional.
4️⃣ Breathe on Purpose
Box breathing (4 in, 4 hold, 4 out, 4 hold) for a minute.
It slows your system and clears the fog.
5️⃣ Audience of One
Find one friendly face and talk to them for the first minute. Then widen the lens.
6️⃣ The 90% Rule
People forget most of what you say – including minor stumbles.
If you trip a line, smile and move on.
7️⃣ Micro-Rehearse Transitions
Know how you move between your three main beats.
Transitions are where nerves leak.
8️⃣ Post-Talk Reset
Quick debrief: What worked? What would I change? Done.
This helps you learn without spiralling.
Why Perspective Makes Talks Better
When you stop treating every appearance like a referendum on your worth, you free up brainpower for what really matters: connecting, listening, adapting, and landing the message.
The audience gets a calmer, clearer version of you – and that’s the point.
Final Thought
If you’ve got a big moment coming up, remember:
It’s just one moment, in one day, in your one life.
Keep perspective, prepare well, and choose performance over perfection.
That’s the real magic.