Presentation at work went badly and I cannot stop reliving it

[petterflies]

I had to give a presentation at work. I prepared it, thought I knew what to say and really thought it would be fine.
In the moment, it was truly terrible because I froze, missed so much information and really messed it up. This was in front of many colleagues and quite important people. My colleagues just felt sorry for me, the rest just think I’m a clown.
It’s now after midnight and I can’t stop thinking about it. I’ve let this colour my whole day and evening, I’m desolate.
I think I’m blowing it out of proportion and want to ask for your support, stories of your experiences to get me over this quickly.
I’m wondering if this part of something deeper, brain fog, perimenopause (it’s not the first time this happened, just not so publicly).

We've all been there with ballsing up a presentation and ruminating in the wee small hours! Without wanting to sound cheesy it's a perfect experience to reflect on and do work ahead of your next one.

You could look at courses, blocking out some self directed learning time if your boss is willing and/or looking into your local Toastmasters if you have one.

Just feel what you’re feeling without getting angry with yourself for not shrugging it off. It will absolutely pass with time, but for now just acknowledge your feelings without trying to dismiss them, even as you also acknowledge that they’re probably disproportionate.

OP I hate giving presentations so I feel your pain, but guarantee it wasn't as bad as you think in your own head.

A well respected colleague in my last job fumbled a presentation to the Board, she literally couldn't get the words out. She was 50, so not green, and well prepared but became completely overwhelmed in the moment. Since then she takes beta blockers whenever she has to give a big presentation which has helped her massively.

It might be helpful to pinpoint your trigger so you can try to overcome it in future. Was it the seniority of the audience? Was it the setting? Was it the content? Etc etc

Apologies if this has been covered, not RTFT