Episodes

  • Article - How to Handle Stage Fright Before a Speech

    Article - How to Handle Stage Fright Before a Speech
    Apr 16 2026
    If you’ve ever wondered how to handle stage fright before a speech, you’re in good company. Even experienced speakers feel the adrenaline spike before walking on stage, opening a Zoom room, or stepping up for table topics. The goal isn’t to eliminate nerves completely. It’s to keep them from taking over. That matters because stage fright shows up in real ways: a dry mouth, shaky hands, a racing heart, a blank mind right when you need your first sentence. The good news is that these reactions are manageable. With the right preparation, you can turn that energy into focus instead of panic. This guide is for speakers, Toastmasters members, workshop presenters, and anyone who wants a practical way to calm down and perform well. It’s not about pretending to be fearless. It’s about having a repeatable process you can use every time. How to handle stage fright before a speech starts Stage fright is usually strongest in the minutes before speaking, not during the speech itself. That means your best tools are the ones you use before you begin: preparation, breathing, body language, and a clear starting routine. Think of stage fright like a fire alarm. It’s loud, but not always accurate. Your body is telling you that something important is happening. That energy can help you if you know how to direct it. 1. Prepare for a strong opening, not a perfect speech A lot of speaking anxiety comes from trying to remember everything at once. A better approach is to make the beginning of your speech automatic. Memorize the first 20 to 30 seconds. Know your opening line, your first transition, and the first point you want to make. If you can get through the start smoothly, your confidence usually rises quickly. Here’s a simple prep checklist: This is especially helpful in Toastmasters speech contests, meeting presentations, and client talks, where nerves tend to spike at the beginning. 2. Use a breathing pattern that slows the body down When people ask how to handle stage fright before a speech, breathing is usually one of the first things mentioned, and for good reason. Your breathing tells your nervous system whether to stay on alert or settle down. Try this before you speak: The longer exhale is the key. It signals that you’re safe enough to relax. If you’re backstage or sitting in a meeting room, this can be done quietly and discreetly. Another option is the “physiological sigh”: take one normal inhale, then a short second inhale on top of it, followed by a long exhale. Do that two or three times. It’s a quick reset when nerves are strong. 3. Loosen the body before the mind starts spiraling Stage fright often shows up physically before it becomes a thought problem. Your shoulders rise. Your jaw tightens. Your hands feel awkward. If you don’t notice those signals, they can feed the fear. A quick body scan can help: This matters because speakers often try to solve anxiety by thinking harder. Sometimes the faster path is to change the body first. A calmer posture often leads to calmer thoughts. 4. Reframe the feeling instead of fighting it One of the most useful mindset shifts is this: nerves are not proof that you are unprepared. They are proof that you care. Before your speech, try replacing “I’m nervous” with something more useful, such as: That may sound simple, but language shapes attention. The words you use before a speech can either calm you or intensify the spiral. A practical pre-speech routine for nervous speakers If you want a reliable answer to how to handle stage fright before a speech, create a routine you can repeat. A routine removes guesswork. It gives your brain a familiar sequence to follow when your adrenaline is high. Here’s a 10-minute routine you can adapt: 10 minutes before speaking 2 minutes before speaking At the moment you begin That last point is important. Nervous speakers often speed up. A deliberate pause at the start creates control and gives the audience a moment to settle in. Why practice under pressure helps more than rehearsal alone It’s one thing to rehearse alone at home. It’s another to practice while feeling observed. Stage fright improves when you train under conditions that resemble the real event. That’s why speaking clubs, peer feedback, and low-stakes practice matters. Toastmasters members often build confidence because they get repeated exposure to the very situation that causes nerves: standing up and speaking while others watch. If you want to reduce stage fright, don’t only rehearse the content. Rehearse the conditions: For speakers who like to learn from real examples, Toastmasters Podcast often features interviews with people who have dealt with fear, performed on bigger stages, and built confidence through repetition. Hearing how others manage their nerves can make your own process feel more normal. What not to do when stage fright hits Some advice sounds helpful but makes the problem worse. If you’re trying to figure...
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  • #297: What Happens When Toastmasters Give Youth Voices a TEDx Stage – CeCe Espeut

    #297: What Happens When Toastmasters Give Youth Voices a TEDx Stage – CeCe Espeut
    Apr 15 2026

    [26:51] What happens when students are given a real stage and someone willing to guide them there? In this episode, Greg Gazin speaks with CeCe Espeut about helping students step onto South Florida’s TEDx Miramar stage and what unfolded along the way.

    CeCe Espeut, a two-time TEDx speaker, five-time Distinguished Toastmaster, and creator of TEDx Miramar, brought together Toastmasters to mentor students preparing for their first talks. What began as a simple idea quickly became something more for the students, the mentors, and for CeCe herself.

    Using a one-to-one mentoring approach, each student was paired with a Toastmaster. But it didn’t take long to realize this wasn’t just about coaching speeches. It was about learning how to listen, adapt, and meet each person where they are.

    Listeners will hear…

    • How a one-to-one mentor model changed the dynamic for both students and coaches
    • Why “no crying allowed” forced mentors to rethink how they give feedback
    • The surprising difference between youth talks and adult TEDx ideas
    • How experienced speakers had to adapt—fast—to truly connect
    • What “accomplishment bonding” looks like—and why it matters

    Some of the biggest shifts didn’t happen on stage. They happened in the way people communicated—with each other, and with themselves.

    And in the end, it wasn’t just about the talks—it was about what it took to get there. Youth didn’t just find their voice. They helped others rediscover theirs.

    CeCe is featured in the March 2026 Toastmaster Magazine article Youth Take the Stage: South Florida Toastmasters Help Young People Find Their Voice with TEDxMiramar Youth by Kate McClare.


    About CeCe Espeut

    CeCe Espeut is a two-time TEDx speaker, five-time Distinguished Toastmaster, and creator of TEDx Miramar. A former U.S. Marine, she is also an author and leadership mentor dedicated to helping others find and share their voice. She has been a Toastmaster since 2016, is a past Division Director, and a member of three clubs in District 47.

    CeCe lives in Miramar, Florida and can be reached at: Cece@tedxmiramar.com.


    Additional Resources:

    CeCe refers to Zone of Genius. You can also listen to Toastmasters Podcast Episode #285: Leading from Your Zone of Genius: Aligning Work with Passion, with Katie Stoddart.
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  • #296: Africa’s Ascent: What Drove Toastmasters Growth – Frank Tsuro

    #296: Africa’s Ascent: What Drove Toastmasters Growth – Frank Tsuro
    Apr 1 2026

    [28:53] Across parts of Africa, Toastmasters has seen double- and even triple-digit growth over a 10-year period—at a time when global membership has slightly declined. So what changed—and why did it stick? Frank Tsuro shares his experience, what contributed to that growth, and what others can learn—while offering a closer look at Africa and Toastmasters across the continent.


    Frank puts the growth into perspective, explaining that it was years in the making—built on long-term thinking, leadership continuity, and a willingness to expand beyond familiar territory.

    He also points to a shift in how growth was approached—moving beyond simply adding clubs to thinking more strategically about how they support each other. That helped address one of the key challenges he describes: isolation, where single clubs struggled to sustain momentum on their own.

    At the same time, Toastmasters met a real need. In many parts of Africa, people conduct business in English or French—even when those aren’t their first languages. It provided an accessible way to build communication skills, connect across cultures, and invest in personal growth—while opening the door for more people to step into leadership.

    You can read Paul Sterman’s article, Africa’s Ascent: The continent has soared in Toastmasters growth, visibility, and performance, in the April 2026 issue of the Toastmaster magazine. You can also check out Family Ties and Toastmasters: Joining a Club Together Strengthens Bonds and Boosts Communication in the December 2025 issue.

    Listeners will hear…

    • What drove double- and triple-digit Toastmasters growth across parts of Africa
    • Why a multi-year plan created momentum that carried across leadership teams
    • How one leadership visit helped shift the trajectory of an entire region
    • Why growing areas—not just individual clubs—leads to more sustainable success
    • How isolation can impact clubs—and what helps them stay strong
    • How younger leaders contributed to the growth and energy across the continent

    Frank’s perspective reminds us that meaningful growth comes from consistency, shared vision, and people willing to step forward.

    Along the way, it also offers a deeper appreciation for the diversity and potential across Africa—and the role Toastmasters can play.


    About Frank Tsuro

    Frank Tsuro works with first-generation leaders—individuals who have risen through talent and determination but were never handed the traditional leadership playbook. He has been a Toastmaster since 2012, is a Past International Director, and is a dual member of the Entrepreneurs Club and L’Avenir Toastmasters in Johannesburg. He lives between Harare, Zimbabwe, and Johannesburg, South Africa.

    Frank Tsuro lives between Harare, Zimbabwe, and Johannesburg, South Africa, and can be reached via Facebook and LinkedIn or email: ftsuro@toastmasters.org
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  • #295: Taking Speaking Skills to TV’s Shark Tank — Ari Siegel

    #295: Taking Speaking Skills to TV’s Shark Tank — Ari Siegel
    Mar 15 2026

    [25:38] Imagine preparing for a presentation so intensely that you create life-size cutouts of your audience just to practice answering their toughest questions. That’s exactly what one entrepreneur and longtime Toastmaster did before pitching his business TV’s Shark Tank. In this episode host Greg Gazin speaks with Ari Siegel, founder of History By Mail, about how Toastmasters helped him prepare for one of the most high-pressure speaking moments imaginable—presenting his idea on national television in front of five investors and millions of viewers.

    Ari explains that months of preparation allowed him to walk into the studio feeling excited rather than nervous. Ari studied past episodes, anticipated the kinds of questions investors might ask, and practiced his responses repeatedly. By the time he stepped into the tank, the pitch felt less like a risky moment and more like a well-rehearsed presentation.

    One of Ari’s most interesting insights is how closely the format of the show resembles a Toastmasters meeting. Ari also shares how storytelling plays a central role in his business. His company, History By Mail, sends subscribers replicas of historical documents along with guides that explain the stories behind them. That same ability to bring history to life helped him communicate his idea clearly to the investors—and even led to an unexpected interaction with legendary magician David Copperfield.

    Ari shares more about this experience in the Toastmasters Magazine article “Taking My Speaking Skills to TV: How Toastmasters Prepared Me for Shark Tank,” published in the March 2026 issue.


    Listeners will hear…

    • Why Ari says Shark Tank is surprisingly similar to a Toastmasters meeting—

    • The unusual preparation method Ari used before appearing on the show:

    • How Table Topics experience helped him respond to rapid-fire questions from multiple investors

    • Why body language, posture, and eye contact play an important role in building credibility with an audience

    • How storytelling helped Ari clearly explain the idea behind History By Mail

    • What happened after the episode aired and the powerful “Shark Tank effect” that followed

    • How Ari’s passion for historical storytelling eventually led to an unexpected interaction with magician David Copperfield

    About Ari Siegel

    Ari Siegel is the founder of History By Mail, a subscription service that delivers replicas of historical documents along with the stories behind them. A longtime Toastmaster, Ari credits the organization with helping him develop the communication skills that prepared him to pitch his business on national television on Shark Tank.

    Ari Siegel lives in Chicago, Illinois and can be reached at: https://historybymail.com

    You can also watch Ari's Shark Tank Pitch as well as his follow up appearance on YouTube.
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  • #294: Beyond 500 Lunches with Strangers: Lessons on Achieving Anything – Nick Bendel

    #294: Beyond 500 Lunches with Strangers: Lessons on Achieving Anything – Nick Bendel
    Mar 1 2026

    [36:05] What would happen if you committed to having lunch with 500 strangers? In this episode, host Greg Gazin reconnects with Nick Bendel (Episode #250), who not only reached that goal, he surpassed it. What began as a business experiment to improve social skills became something much deeper, a lesson in confidence, curiosity and personal growth. This episode isn’t really about lunch. It’s about what happens when you choose discomfort long enough to grow.

    Now, at 516 lunches and counting, Nick reflects on what changed, not just in his network, but in himself, and in the ordinary people with extraordinary stories he’s met along the way.


    More importantly, he discovered something about human nature: we’re all riddled with insecurities. Once you understand that, it becomes easier to do the very things that scare you.


    In this follow-up to our first interview, you will hear:




    • Why achieving 500 lunches was satisfying, but not the real win




    • How meeting strangers strengthened Nick’s social skills and mindset




    • How his conversations evolved from trying to impress to truly listening




    • How a quarterly coffee meetup sparked an unexpected matchmaking idea




    • Why confidence comes after action, not before




    Nick also shares a practical framework he discovered through experience and his four keys to achieving anything. It’s simple, but grounded in lived experience.


    Referenced in this episode:


    500 More Lunches with Strangers: This Toastmaster Is Hungry to Continue — Toastmaster Magazine, January 2026,


    500 Lunches with Strangers — Toastmaster Magazine, April 2024,


    #250: 500 Lunches with Strangers: Breaking Bread for Personal Growth — The Toastmasters Podcast,


    #275 & #276: Better Conversations, One Question at a Time – Dr. Alison Wood Brooks — The Toastmasters Podcast.



    About Nick Bendel


    Nick Bendel is from Sydney, Australia, and is the owner of Hunter & Scribe, a copywriting agency serving property and finance businesses. A Toastmaster since 2016, he is a member of Dynamic North Shore Toastmasters Club in Sydney, Australia.


    Nick can be reached via LinkedIn.
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  • #293: Personal Experience: Toastmasters, Rotary & the Alliance – Stephanie Steckel

    #293: Personal Experience: Toastmasters, Rotary & the Alliance – Stephanie Steckel
    Feb 15 2026
    With more than 30 years in Rotary, Stephanie was deeply engaged in community service long before Toastmasters entered the picture. When she later discovered Toastmasters through Rotary, she found a safe environment to practice speaking, calm presentation anxiety, and strengthen skills she could immediately apply back in Rotary meetings and projects.That experience turned Stephanie into an advocate for Toastmasters—so much so that her letter to the editor was published in Rotary magazine. She also shares how communication training, mental preparation, and listening skills from Toastmasters strengthened her work in Rotary.Listeners will hear:Why Stephanie views Toastmasters as a form of “personal service” for RotariansHow a four-line mental reset helped her manage nerves before speakingWhat Rotary’s Four-Way Test teaches about leadership and ethical decision-makingHow Toastmasters skills improve introductions, meetings, and member engagementReal examples of the Rotary–Toastmasters alliance in action internationallyWhy Rotary’s project management strengths benefit Toastmasters membersHow service projects create meaningful, real-world leadership opportunitiesThe Rotary–Toastmasters alliance isn’t about replacing what either organization does well. As Stephanie explains, it’s about learning from each other—and bringing those strengths back to the people and communities both groups serve. About Stephanie SteckelStephanie Steckel, DDS, MS, is an orthodontist, author, and community leader. She has been a Rotarian for more than 30 years and is a charter member and past president of the Dover Downtown Rotary Club in Delaware. A Toastmaster for three years, she is a member of Freespeakers Toastmasters in Dover, Delaware, and Northrop Grumman Toastmasters in Linthicum, Maryland, and is working toward her Distinguished Toastmaster designation.Stephanie lives in Smyrna, Delaware, and can be reached through Freespeakers Toastmasters. References mentioned in this episodeRotary–Toastmasters Alliance overview — Toastmasters InternationalToastmasters and Rotary: An Exciting Alliance — Toastmasters Magazine, February 2020Toastmasters and Rotary Team Up — Toastmasters Magazine, May 2020Reap the Rewards of the Rotary–Toastmasters Alliance — Toastmasters Magazine, November 2020Toastmasters and Rotary: Stronger Together — Toastmasters Magazine, March 2022The Alliance: What’s in It for Me? — Toastmasters Magazine (sidebar), December 2023Podcast episodes#201: Powerful Outcomes from the Toastmasters and Rotary Alliance — Kate McClareAdditional referencesRotary forms alliance with Toastmasters — Rotary Magazine, February 2020Speak for Yourself, Stephanie's Letter to the Editor, Rotary Magazine, December 2025World Map, Rotary/Toastmasters Collaboration: Examples
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  • #292: Untangling Cultural Knots to Create Mutual Connection – Maria Garaitonandia

    #292: Untangling Cultural Knots to Create Mutual Connection – Maria Garaitonandia
    Feb 1 2026

    [32:03] Cross-cultural moments aren’t rare anymore—they’re woven into our daily conversations. In this episode, Greg speaks with leadership communication strategist Maria Garaitonandia about why well-meaning communication can miss the mark and how greater cultural awareness helps speakers, leaders, and teams avoid misunderstanding before it hardens into judgment.

    Maria brings a practical, human lens to intercultural communication, reminding us that it’s often not intent but interpretation that shapes how our message lands. Drawing from real-world coaching experience, she explains how everyday interactions can quietly unravel trust—or strengthen it—depending on how we recognize and respond to cultural differences.


    The conversation connects directly to how Toastmasters prepare and perform: awareness of audience, mindset under pressure, and the ability to pause before reacting. Maria’s insights show how communication habits shaped by culture, profession, or generation influence not just what we say, but how we’re perceived.


    Maria’s article, Untangling Cultural Knots: How to Turn Misunderstandings into Bridges Between Cultures, appears in the February 2026 issue of Toastmasters Magazine.


    Listeners will hear:



    • Why impact matters more than intent in cross-cultural communication

    • How cultural assumptions quietly shape perceptions of respect

    • The difference between task-focused and relationship-focused cultures

    • Why one interaction can define—or derail—a professional relationship

    • How to pause before labeling behavior as disrespect

    • Practical ways to clarify expectations without defensiveness

    • Why cultural awareness strengthens leadership presence and credibility


    Misunderstandings don’t have to become fixed narratives. When speakers learn to slow down, assume positive intent, and stay curious, communication becomes more flexible—and more human.


    By recognizing when culture, context, and expectation collide, we give ourselves room to respond with clarity rather than reflex, and connection rather than conflict.


    About Maria Garaitonandia


    Maria Garaitonandia is a leadership communication strategist, speaker, and author who helps leaders and teams untangle communication breakdowns so they can work more effectively together. Shaped by growing up across cultures, she brings more than two decades of global experience translating real-world communication challenges into practical insight.


    Maria lives in Orlando, Florida and can be reached via her speaking site: https://www.mariagaraitonandia.com/ or training site http://www.globalbridgestraining.com/.


    You can also find Maria on LinkedIn, Instagram, YouTube.


    You can also download her free CLEAR assessment tool and don't forget to check out her new Book Untangling Communication on Amazon.
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  • #291: Using a Personal Energy Audit to Pause, Reflect, and Reset — Ambeka Khadse

    #291: Using a Personal Energy Audit to Pause, Reflect, and Reset — Ambeka Khadse
    Jan 15 2026

    [25:52] When managing your time isn’t enough, it may be time to look at where your energy is actually going. In this episode, host Greg Gazin speaks with Ambeka Khadse, a talent development leader and Toastmasters contributor, about how a personal energy audit helps speakers and leaders move from feeling busy to working with greater focus, clarity, and intention — without adding more hours to the day.

    Ambeka explains why many people struggle despite carefully managing their calendars. The issue often isn’t time, but energy — specifically, when demanding tasks are scheduled without regard for natural energy highs and lows. By identifying these patterns, speakers can align preparation, creative thinking, and important conversations with the moments they are most alert and effective.


    The conversation also explores how unmanaged energy shows up in teams. When energy is misaligned, capable and motivated individuals may appear disengaged or underperforming. Small, intentional adjustments — rather than major overhauls — can help individuals build sustainable habits that support consistency, confidence, and follow-through over time.


    Ambeka’s article, “Where Does Your Time Go? Use an Energy Audit to Pause, Evaluate, and Implement New Habits,”appears in the January 2026 issue of Toastmasters Magazine.


    Listeners will hear…



    • Why time management alone often fails without energy awareness




    • What a personal energy audit is — and what it is not




    • How energy misalignment can quietly affect credibility and performance




    • Practical ways to identify daily energy highs and slumps




    • Why small habit changes are more sustainable than major resets




    • How short movement breaks can restore focus and clarity




    • When and how often to revisit a personal energy audit




    A personal energy audit is not about doing less. It is about doing what matters — at the right time — with intention.



    About Ambeka Khadse

    Ambeka Khadse is a talent development leader, inclusion advocate, and founder of The Flourish Compass. With more than 15 years of experience in corporate learning and development, she helps individuals and organizations build clarity, leadership capability, and sustainable habits for growth. Ambeka is also a longtime yoga practitioner and serves as Vice President of Education for Toast of Queens Toastmasters.


    Ambeka Khadse lives in New York City, New York, and can be reached at: www.theflourishcompass.com


    She also offers a short personal energy audit worksheet, available through the Resources section of her website.


    Other Resources:


    Also mentioned in this episode: Snack on Exercise - Listen to our interview with Lauren Parson, AS #266: Meet Lauren Parsons, Toastmasters Newest Accredited Speaker.
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