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The Pre-Presentation
Anxiety Checklist
12 steps to calm your nervous system before any high-stakes moment — used in the 10 minutes before you go on.
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What's inside:
- 01Box breathing reset (4-4-4-4 cycle)
- 02The physiological sigh — fastest-acting technique
- 03Identity prime: state your purpose out loud
- 04Pre-stage body scan — release held tension
- 05Activation reappraisal: "my body is getting me ready"
- 06The 90-second nervous system reset
- 07Power posture hold (90 seconds)
- 08Intention anchor — one sentence, before you walk in
- 09Audience redirect: find one engaged face
- 10The deliberate pause protocol
- 11Post-performance evidence debrief
- 12The cool-down: adrenaline drain after high-stakes moments