How to Outsmart Your Nerves and Beat Them at Their Own Game
Part 3 of my series on how to CRUSH YOUR NERVES
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If you’ve been following along, you’ve already learned how to make friends with your nerves in Part 1, and how to put them to work for you in Part 2. Now, in Part 3, we’re going to take things up a notch and talk about how to outsmart your nerves and beat them at their own game.
If you’re new here, hello and welcome! I’m Adria Tennor, an actor, writer, filmmaker, and coach. I help actors, execs, and entrepreneurs achieve dream careers by up-leveling your confidence, finding your authentic voice, and forging genuine connections with your chosen audience.
So, are you ready? Are you sitting down? I’m about to spill the tea on how to outsmart your nerves. Let’s get into it! 🏃🏼♀️➡️
INCOMING Unpopular Opinion: 😱
YOU REHEARSE.
Yes, that’s right.
That’s it.
You rehearse.
You practice and practice and practice and rehearse and rehearse and rehearse. 250 times. Minimum.
Now this may seem simple, almost too simple to be effective, but practice truly does make perfect. Whether it’s for a presentation or an audition, running through your material 10, 20, or even 50 times may help you feel comfortable with your script. However, if you want to ensure success under any circumstance – whether it's a cellphone ringing, a baby crying, faulty AV equipment, or your ex showing up unexpectedly in the front row – then you need to run through it 250 times. Minimum.
Once more for the people back: 250 times minimum!
Period.
End of sentence.
Mic Drop. 🎤
This practice (see what I did there?) was another game-changer for me in handling my nerves.
Why 250 Times?
The point of rehearsing this much is to embed the material deep into your subconscious. You want it to become muscle memory, like driving home from work without even thinking about the route because you’ve done it so many times your unconscious mind knows the way. When you know your material inside and out, you’re not relying on conscious thought to remember what comes next—you’re on autopilot.
This helps tremendously when nerves inevitably creep in or something doesn’t go as planned. Your body and brain will know what to do because they’ve been there 250 times before.
Connecting to Your Material
I’m not saying you need to memorize your presentation word-for-word, (although if you’re doing an audition – unless there’s a typo – you need to memorize it word for word!!!) What you do need to know is the why behind every point you’re making.
Why is this point important? How do your points connect? What is the overarching message you’re delivering, and most importantly – how do you want your audience to feel when you’re done with your presentation?
Trust me, if you know the answers to these 👆🏼questions, it’s gonna be so much easier to remember your “lines.”
Also, by connecting deeply to why you’re saying what you’re saying, you take the focus off yourself and shift it onto the message you’re delivering. This not only makes your presentation more memorable, but by honing in on your message and why you’re saying what you’re saying, you won’t have space in your consciousness to worry about being nervous.
I’M TELLING YOU, THIS IS KEY.
You’re welcome.
The Power of Presence
Knowing your material well also allows you to be present with your audience. Instead of worrying about what comes next, you can look them in the eye, connect with them, and turn your presentation into a dialogue. That’s right, a dialogue. Even though your audience may not be speaking – and if you’re doing this right they will be listening speechlessly with rapt attention – but they will still be an essential part of the communication loop.
And guess what? When you’re truly present with your audience, your nerves start to melt away. Suddenly, the experience becomes fun, engaging, and something you look forward to—rather than something you dread.
It’s All About Repetition
When you practice your material over and over again—250 times, to be exact—you create space for freedom. You’re not stuck in the rigidity of memorization; instead, you have the flexibility to adapt in the moment, to change things up if needed, and to truly connect with the people in the room.
This method has been a game-changer for me in handling nerves, and I believe it will be for you, too.
Now Let’s Put This Into PRACTICE
I like to implement these new ideas and teachings with an exercise. So choose a presentation speech or an audition – it can be one you’ve got coming up or one you had to perform in the past.
If you don’t have an actual presentation or audition to use, do this instead:
Think of someone you admire and respect. If you’re an actor maybe it’s Daniel Day Lewis, Meryl Streep, or Kerry Washington.
If you’re an Entrepreneur maybe it’s Sheryl Sandberg, Gary V or, my celebrity crush, Simon Sinek. Or maybe you love Tony Robins or Brene Brown or Obama!
Figure out who you admire, then Google a transcript or speech from that person and copy it for yourself. This sourcing of material is a double win because not only will you be practicing rehearsing but you’ll also be embodying an inspirational speaker whom you admire, and their words are going to permeate your being and definitely have some good effects.
And it doesn’t have to be a speech. It can be any piece of material – a poem, a short essay, a monologue from your favorite movie or tv show. Another source I love is Briana Wiest’s book
101 Essays That Will Change the Way You Think. The options are endless….
Then you’re going to take that speech or scene or poem or blog and start to practice like it’s your own. In fact, please do make it your own. And for this, I recommend putting on appropriate clothes —— especially the shoes — and maybe you’re going, but Adria, I don’t know what shoes or clothes I would wear. And to that I say, decide, figure it out, so that you do know. Put yourself in the space of actually doing this presentation or audition. And then I want you to rehearse every single step. I’m not saying you have to set your presentation and all your movements in stone - not at all. In fact, I’m saying just the opposite. I’m saying that the more comfortable you are with the contents of your presentation or audition, the more FREEDOM you will have while you’re doing it to enjoy it, and maybe change it up and go off script – not if you’re doing an audition though!
When you know your material inside and out like this, you give yourself the freedom to truly connect with your audience. Your mind is no longer preoccupied with remembering what comes next; instead, you can focus on engaging with the people you're speaking to and delivering your message with confidence.
Ok, let’s put this into action!
In this exercise, you’ll practice visualizing and physically preparing for your presentation or audition. With your outfit on and script in hand, you’ll imagine the entire scenario—from sitting in the waiting room to standing up and taking your place to speak. If possible, try to do this exercise in the actual location where the event will occur. Focus on the sensations: feel your shoes on the floor, the air in the room, and the audience’s faces. Practice shifting your nervous energy into excitement, using it as the fuel you need to nail your performance. Then, run through your presentation—yes, 250 times! The first attempts may be shaky, but that’s part of the process. With each practice, you’ll grow more confident and ready to crush your nerves.
If this has been helpful and you’d like to explore how I can support you further—whether you’re an actor, executive, or entrepreneur—I’m here to help.
You can schedule a free strategy session with me by visiting adriatennor.com/coaching. I look forward to hearing your story and exploring how we can work together to achieve your goals!
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