Breathe slowly and deeply
Relax your shoulders and jaw
Focus on one small task at a time
Prepare ahead of time
Practice what you need to do
Use positive self-talk
Replace worst-case thoughts with realistic ones
Limit caffeine and sugar
Get enough sleep
Move your body before the event
Arrive early
Keep your hands busy if needed
Make eye contact briefly
Speak slower than usual
Accept that some nervousness is normal
Keep your attention on the present moment
Use grounding techniques
Drink water
Start with a simple action
Remind yourself you can handle discomfort