Top Media Training Tips to Calm Your Nerves

Even the most seasoned leaders can feel a rush of nerves before a media interview.

Whether it’s a live television cross, a high-stakes press conference, or a quick phone grab with a journalist - the pressure to represent your organisation clearly, confidently and credibly can trigger anxiety.

The good news? Confidence in front of the media is a skill, not a personality trait. With the right preparation and mindset, anyone can learn to manage nerves and project calm authority.

Here are our top media training tips to help you stay composed and in control.

1. Reframe nerves as energy, not fear

That racing heart and surge of adrenaline are signs your body is preparing for performance - not panic. Reframing nervous energy as fuel can shift your mindset from “I’m anxious” to “I’m ready.”

Take a few slow breaths before you begin, drop your shoulders, and visualise success. Experienced spokespeople use this same trick before every major interview.

2. Know your key messages cold

Nerves often come from uncertainty. When you’re crystal clear on what you want to say - your three key messages, supporting proof points, and bridge phrases - you gain control of the interview.

Focus less on predicting every possible question and more on mastering the few things you must get across. Message discipline builds confidence.

3. Practise aloud - not in your head

Media interviews are spoken performances. Reading notes or silently rehearsing won’t prepare you for the pressure of thinking and speaking simultaneously.

Instead, practise your answers out loud. Record yourself, play it back, and listen for tone, clarity and energy. Better yet, rehearse under simulated conditions with a media trainer who can provide real-time feedback.

4. Master your body language

Your body speaks before your words do. Unchecked nerves can leak through fidgeting hands, darting eyes, or a stiff posture.

Sit or stand tall, plant your feet, and keep your gestures natural and purposeful. Maintain steady eye contact and use small pauses to collect your thoughts. These physical cues convey confidence - even when your pulse is racing.

5. Control what you can - and let go of what you can’t

You can’t control a journalist’s questions, the setting, or how your words will be edited. You can control how you prepare, how you respond, and how you manage your composure.

Focus on the elements within your influence - your breathing, tone, pace and message - and release the rest. The calmer your mindset, the more credible your message will sound.

6. Train under realistic conditions

Professional media training sessions replicate real-world scenarios - bright lights, tough questions, and tight deadlines. Practising under pressure helps you build the muscle memory to stay calm when it counts.

At The Reputation Agency, our media training programs combine on-camera practice with personalised feedback to help leaders project confidence, authority and authenticity in every interview.

7. Reflect and refine

After each media appearance, review what worked and what didn’t. Were your messages clear? Did you stay composed under pressure? Continuous improvement turns experience into mastery.

Final Thought

Nerves are normal - but they don’t have to control you. With preparation, perspective and practice, any spokesperson can learn to stay calm and deliver their message with conviction.

If you or your leadership team would like tailored media training to prepare for interviews, crises or major announcements, contact The Reputation Agency to discuss our bespoke coaching programs for executives and spokespeople.