Dear Career Coach

I have just been promoted to a Project leader position and part of my job requires me to give regular presentations to the senior leadership group. My problem is that I get really nervous at the thought of standing up in front of people, even though I know what I'm talking about. I don't want to let my project team down and would really like some advice on how to conquer my nerves. Can you help?

If it's any comfort, you are not alone. In a number of studies and surveys about phobias, the fear of public speaking seems to override every other phobia. When we get nervous, our bodies release adrenaline which has a physical effect on the body. Adrenaline causes our heart rate to increase and we can fidget, sweat or become incoherent. Sometimes we can even forget to breathe, leaving us stammering and feeling extremely uncomfortable.

However adrenaline – and nerves – can be good if we use them positively to stimulate and excite us rather than to paralyse us. Adrenaline can pump you up and help you show enthusiasm, energy and conviction if you harness it correctly.

Even famous performers suffer from nerves but the key is not to let it sabotage you. To conquer your nerves, there are a number of simple tips that you can follow.

With these tips helping you change your mindset, take a deep breath before you start and relax your muscles. Practice the opening of your presentation so that it comes automatically and guides you into the rest. Try to smile and include a little humour, as appropriate, to help relax you and your audience. Speak more slowly than you would do in a conversation and use pauses and modulation in your voice to keep your audience engaged.

Remember that your leadership team have all once been in your place and are supportive, not hostile. Focus on a couple of supporters in the audience as you speak and take encouragement from nods and smiles as you deliver your presentation.

Finally, as a project leader, remember that it's not just about you; your team are relying on you to do your job and to get their good work across to the senior people in the organisation.

All the best!