Panic Attack to Powerful Presentation
How I overcame anxiety and rocked my first conference presentation.
As I touched down in Phoenix, a wave of unease washed over me. Surrounded by strangers, feeling utterly alone, the thought “I don’t belong here” constantly replayed in my head.
Why was I freaking out?
Well, it was my first time speaking at a major conference. I had to present not once, but twice, and the sheer number of people pouring in was enough to make me want to back out.
It was my worst nightmare come to life as someone who grew up shy. If you’ve ever battled presentation nerves, social anxiety, or just the sheer terror of being “out there,” this story is for you.
Here’s how I turned my meltdown into a moment of triumph,
plus the strategies I used to rock my first conference presentation.
The day started easy enough. I came down to the hotel lobby at 7:45 am for our staff meeting. After the meeting, it was time for the general session.
I found myself searching for the familiar sight of coworkers, feeling more and more like I was drowning in a sea of unfamiliar faces. The overwhelming feeling of being a third wheel followed me in every interaction. Every conversation felt forced, and exhausting. Suddenly, I felt a wave of sadness come over me as the weight of the being alone hit me. To keep from getting emotional, I went to the lobby to prepare for my presentation.
But the emotions kept bubbling up.
As I stared blankly at the computer screen, my eyes began to sting. Just as I was trying to stuff those feelings down my manager walks over and asks me if I was okay. I quickly said yes, and as soon as she walked away, the tears started falling uncontrollably. I rushed over to the elevator to quickly get to my room. I could not let anyone to see me cry. In my hotel room, I broke down. I couldn’t breathe. I couldn’t stop crying. Everything felt so heavy.
Thoughts like:
“I don’t belong here”
“Why did I have to come here?”
“I’m never doing this again”
…raced through my mind. I texted my sister, but she didn’t reply right away. I eventually remembered the box breathing technique and focused on slowing down my breath for a few minutes. It worked.
Then, I decided to surround myself with familiar things. So, first I went to Starbucks and got my favorites: a white chocolate mocha with caramel drizzle and lemon cake. Then I walked to a nearby grocery store to get snacks I typically have at home. Once I got back to my hotel room, my phone rang. It was my sister.
“What took you so long!” I asked.
“I’m having a whole meltdown and you’re not responding!”
Of course she calmly responds in her therapist voice, “what’s going on?” So, I told her everything. She helped me understand what I was going through — a panic attack likely triggered by my social anxiety.
She helped me challenge my negative thoughts and reminded me of how brave I was to be there at all. By the end of our conversation, I was calm, encouraged and confident that I could handle my presentations.
With renewed focus, I went back to prepare for my presentation scheduled for four o’clock that afternoon. I even attended a few sessions to observe other presenters while I calmed my nerves. Both presentations went great. I received lots of positive feedback in high survey scores.
The conference ended on a high note. We had an off site event at a very nice restaurant which allowed me to unwind and relish in my victory over fear and anxiety.
Strategies for overcoming anxiety
That week long experience taught me valuable lessons when it came to anxiety. With the right combination of strategies, and support, we can not only survive anxiety, we can thrive.
So remember, to do the following if you struggle with anxiety:
Acknowledge your feelings: Don’t try to bury your anxiety. Recognize it for what it is and give yourself permission to feel it.
Find your support system: Having people you can trust and confide in can make all the difference when dealing with anxiety. Reach out to friends, family, colleagues, or even a therapist for guidance and support.
Challenge negative thoughts: Are those thoughts really true? Replace negative self-talk with positive affirmations.
Focus on your strengths: When you’re feeling overwhelmed, remind yourself of your skills and abilities. What are you good at? What can you offer? Focusing on your strengths can help you to build confidence and overcome self-doubt.
Celebrate your successes: Even small victories deserve to be acknowledged and celebrated. Take the time to appreciate your accomplishments, no matter how big or small.
Final Thoughts
My experience as a speaker at my employer’s conference was a powerful reminder that even in the face of overwhelming anxiety, it’s possible to achieve your goals.
By facing my fears and utilizing the strategies above, I not only survived my first conference presentation but emerged stronger and more confident. Not only that, I did it again this year without any anxiety and an even better outcome!
I’m Shannon D. Smith, Certified Professional in Talent Development. I help women experts turn trapped knowledge and expertise into visible, profitable work. Become a paid member to build your body of work with weekly guidance and priority access to labs and mini-classes.