Nervousness

Being nervous is natural, but you can use it constructively

Many students get nervous when they are to make a presentation – whether in class or in an exam. It’s only natural. Even professional speakers and professors with many years of lecturing experience know the feeling of butterflies in their stomach and sweaty palms.

If you are nervous about making an oral presentation, there are different ways to cope with your nervousness and use it constructively.

Understand your nervousness

Nervousness can take several different forms. It is a good idea first of all to understand what kind of nervousness you are experiencing. Some types of nervousness can influence your performance positively, while others can have a negative impact.

Types of nervousness
Constructive nervousness “Healthy nervousness” that helps you perform at your best: You have butterflies in your stomach and sweaty palms, adrenaline is rushing through your body, and it is difficult for you to keep calm. If you are well-prepared, this kind of nervousness can serve as an adrenaline kick and help to improve your performance.
Absence of nervousness You have a positive sense of being energized, of adrenalin rushing through your body, and you feel that you have the situation under control and the audience is with you. Either that, or you really don't care. Feeling comfortable in the situation and having a sense that things will work out one way or the other is a good starting point. But you should not become complacent about the situation and fail to prepare thoroughly. Poor preparation is an expression of disrespect for your audience. Therefore, be professional about the situation, and don't feel tempted to think you can charm your way through it or rely on routine, humour, etc.
Counterproductive nervousness Gets out of control and impairs your performance: Your body feels stiff, you have a sense of not being able to control your arms and legs, you go blank, you get dizzy, you have panic attacks and maybe you throw up. If your nervousness is so serious that it impairs your ability to perform, contact the Student Counselling Service. They have many years of experience in helping students who get anxious about oral presentations and exams. Help from the Student Counselling Service is free of charge. Read more on the Student Counselling Service website.

Types of nervousness

Constructive nervousness

“Healthy nervousness” that helps you perform at your best: You have butterflies in your stomach and sweaty palms, adrenaline is rushing through your body, and it is difficult for you to keep calm. If you are well-prepared, this kind of nervousness can serve as an adrenaline kick and help to improve your performance.

Absence of nervousness

You have a positive sense of being energized, of adrenalin rushing through your body, and you feel that you have the situation under control and the audience is with you. Either that, or you really don't care. Feeling comfortable in the situation and having a sense that things will work out one way or the other is a good starting point. But you should not become complacent about the situation and fail to prepare thoroughly. Poor preparation is an expression of disrespect for your audience. Therefore, be professional about the situation, and don't feel tempted to think you can charm your way through it or rely on routine, humour, etc.

Counterproductive nervousness

Gets out of control and impairs your performance: Your body feels stiff, you have a sense of not being able to control your arms and legs, you go blank, you get dizzy, you have panic attacks and maybe you throw up. If your nervousness is so serious that it impairs your ability to perform, contact the Student Counselling Service. They have many years of experience in helping students who get anxious about oral presentations and exams. Help from the Student Counselling Service is free of charge. Read more on the Student Counselling Service website.

Cope with your nervousness

If you tend to get nervous before an oral presentation or exam, you may find it useful to follow some general advice on how, and how not, to act and think. Below is a list of tips on how to prepare yourself physically and mentally for an oral presentation, thus enabling you to use your nervousness constructively.

Physical preparation

An effective way to cope with nervousness is to perform some simple physical exercises.

Breathe deeply down into your belly. Be conscious of your breathing, and make sure that you breathe deeply down into your belly. Slow, calm breathing helps you collect your thoughts and calms your body.
Exercise and relax. It is a good idea to limber up your body as this also has an effect on your mental state. For example, do some stretching or yoga exercises or warm up by talking a walk before your presentation.
Sleep and eat. Make sure your body is in balance before your presentation. If you feel rested and eat a good, healthy diet, your body and brain will be well prepared to perform.
Think about your body posture. Your body affects your mental state, so before you take the stage for your presentation, find a position that makes you feel comfortable and confident (e.g. hold your arms above your head or your hands on your hips).
Avoid self-prescribed medicine and alcohol. This can aggravate the situation.

Try these two exercises

(text in videos in Danish)

Prepare a presentation

Make a presentation

Exams

Cope with exam nerves

The theme on exam nerves on boostyourstudentlife.au.dk, has advice on how to cope through exam periods by setting goals and following appropriate behavioural patterns.

Revised 10.12.2024

Pernille Risør Elving

AU Studypedia