For millions across the world, the idea of public speaking is so scary that they’d rather lather up with lighter fluid, strap raw steaks to themselves and jump into a shark-infested volcano. Still, there are ways to make it less scary (public speaking that is, not lava-sharks), so here are five things to try.

1. Reframe your negative thoughts

First things first: let’s tackle all those negative thoughts that inevitably pop into your head when you’re due to talk in front of a crowd. Instead of asking yourself "what if I fail miserably?", try asking yourself "what if I do an amazing job?". And even if you do slip up a bit during the big moment, would that be so catastrophic? It takes practice to squash negative thinking, so every time you catch yourself doing it, make sure to replace the negative thought with a positive one, and put things in perspective a little bit. You’ll be amazed how much it helps if you stick with it.

2. Start small

Rock bands don’t go from garage rehearsals to selling out stadiums overnight, so don’t feel like you have to jump straight into the thick of things. Practise presenting in front of groups of five or less, and start with people you feel comfortable with. That could be your partner, a few friends, or a couple of close colleagues. Talking out loud will not only help you get used to the process itself, but also familiarise yourself with the material. Progress at your own pace, and don’t take setbacks too hard. You’ll get there eventually, champ.

3. Take deep breaths

Sweaty palms? Racing heartbeat? Trembling like a plate of jelly in an earthquake? Don’t worry about it. They’re all just normal signs of nervousness, and you can overcome them through the magical power of breathing. Before you’re due to present, take two minutes to breathe deeply. Count five seconds in and five seconds out, and your body will be tricked into feeling at ease.

4. Treat it like a conversation

It’s incredibly rare for public speakers to be 100% polished, and let’s face it; they tend to be pretty boring anyway. If you watch some of the best presenters carefully, they appear to be conversing with the audience and properly engaging them – and that means letting imperfections slip in here and there. Shift your focus away from the performance aspect, and approach it like a nice, relaxed chat.

5. Understand your audience

Think about previous speeches you’ve seen, be they live or recorded. You probably didn’t spend the entire duration nit-picking the speaker’s every word and action, right? Of course not. The same will be true for your audience, so don’t fret too much over the niggling details – chances are your audience is focussing most on the point you’re making rather than if your hands are trembling a bit. Also, try not to misinterpret blank expressions as negative reactions – it simply means people are concentrating on what you’re saying. If the overall message is clear (and it will be, given a bit of practice), you’ll be just fine.

Best of luck with your public speaking endeavours (we’re all backing you), but don’t push yourself too hard to get it right immediately. If your fear of public speaking might be a symptom of a wider social anxiety problem, there’s plenty of help out there for you.