I’ve always been someone who sweats when I’m nervous. It’s natural. But when you’re standing in front of a crowd, giving a big presentation, and you feel sweat running down your back, it’s hard not to get distracted. The more I worried about it, the worse it got. It became a cycle—stress led to sweat, and the sweat led to more stress.

I used to think I was alone in this, but I’ve since learned that many people deal with the same issue. Over time, I figured out how to manage it: dressing wisely, staying hydrated, practicing controlled breathing, and—most importantly—not letting it shake my confidence. The moment I stopped fighting it and just embraced the fact that nerves come with the territory, I found myself more in control.

We’ve all been there—the moment before stepping on stage, presenting in a meeting, or leading a critical conversation. The heart races, the mind runs a mile a minute, and if you’re like me, the sweat starts to pour. Nerves and stress have a way of manifesting physically, and for some of us, that means breaking into an unavoidable sweat.

The worst part? The more you notice it, the more it stresses you out, creating a vicious cycle that makes it even harder to stay calm and composed.

Sweating under pressure isn’t just about physical discomfort; it can be a confidence killer. It makes you feel self-conscious, and in high-stakes moments, that’s the last thing you need.

Over the years, I’ve learned how to manage my nerves and keep cool—both physically and mentally—so I can focus on delivering my best performance.

Here are 10 tried-and-true tips to help you stay collected when the pressure is on.

1. Prepare Like a Pro

Confidence starts with preparation. The better you know your material, the less your brain has to scramble in the moment. Rehearse thoroughly so your content becomes second nature, allowing you to focus on delivery rather than remembering what to say.

2. Control Your Breathing

When nerves hit, breathing often becomes shallow and rapid. Practice deep, controlled breaths to slow your heart rate and steady your nerves. A simple technique: inhale for four seconds, hold for four, and exhale for four.

3. Hydrate and Avoid Caffeine Overload

Dehydration can exacerbate stress, and too much caffeine can send your jitters into overdrive. Stick to water and herbal teas to keep your system balanced.

4. Dress Smart

Choose clothing that helps you feel comfortable and confident. Dark colors and moisture-wicking fabrics can be lifesavers if you’re prone to sweating under pressure. Sweat-proof shirts can also be a game-changer, helping to keep you dry and reducing self-consciousness.

5. Reframe Your Mindset

Instead of seeing nervousness as a bad thing, reframe it as excitement. The physical responses are nearly identical. Telling yourself, “I’m excited” rather than “I’m nervous” can shift your perspective and boost confidence.

6. Have a Pre-Game Routine

Find a ritual that calms you down and primes you for performance. It could be a short meditation, a power pose, or listening to your favorite pump-up song.

7. Keep Your Hands Busy

Idle hands can make nervousness feel worse. Holding a remote clicker, using purposeful gestures, or lightly pressing your fingertips together can help channel nervous energy.

8. Make Eye Contact and Smile

Connecting with your audience through eye contact and smiling helps ground you and makes you appear more confident. Plus, smiling triggers positive physiological responses that can help calm nerves.

9. Start Strong and Keep Moving

The first few moments set the tone. Walk in with purpose, plant your feet firmly, and start with a confident statement or question to engage your audience right away.

10. Accept That Nerves Are Normal

Even the most seasoned speakers feel nervous. The key isn’t eliminating nerves but managing them. Embrace the adrenaline and use it to fuel a dynamic performance.

So if you’re a fellow sweater, you’re not alone. Preparation, mindset shifts, and a few smart strategies can help you manage the nerves and perform at your best—no matter how much is on the line.

At the end of the day, confidence isn’t about being fearless—it’s about handling the fear and pushing through it. The more you practice managing your nerves, the more control you’ll gain over them. So step up, take a deep breath, and own the moment.

This article was originally inspired by a LinkedIn post I wrote. You can read the original version here: https://www.linkedin.com/pulse/batten-down-hatches-10-tips-stay-cool-confident-ryan-foland–qufqc