Five years after my wedding, I can still see myself walking through the winery’s garden toward my now-husband, Michael, who was standing under a rose-covered arch. And I still get flushed when I think back to the wedding guest who told me after the ceremony that I had gently twisted right and left as I held Michael’s hands to recite our vows. “You used to do that when you were little and you got nervous,” he said, giving me a kiss on the cheek before heading into cocktail hour.

I’m not the first confident woman to experience bridal nerves. “Planning a wedding can be one of the most stressful things you’ll ever go through,” says psychologist Jennifer Alison, the best-selling author of How to Talk to Anyone. A bride or groom can face a landslide of feelings, from monumental joy to relief over the culmination of months of planning to anxiety about speaking in front of her guests, dancing in the spotlight, or posing for portraits. “The good news is there are things you can do to get yourself prepared for your big day,” says Alison, and to coolly navigate all those wedding-day social situations you don’t regularly encounter.

Say “I do”

Standing in front of a crowd and expressing your deepest feelings could rattle even the most experienced public speaker. To control that anxiety, repeatedly visualise yourself and your soon-to-be spouse standing at the altar, reciting your vows. “The more you envision the moment you are most nervous about, the less daunting it will be when the time actually comes,” says Alison. “Once you’ve let yourself feel those nerves, imagine that moment again, but this time feel calm and confident. See it going exactly the way you want it to.”

Another stage-fright-busting exercise is to use tunnel vision when saying: “Till death do us part.” “Totally focus on your partner,” advises public-speaking coach Jezra Kaye. “Just look him in the eye and speak directly to him.”

If you’re really dreading it, know that you can opt out of this tradition: some couples are now exchanging their vows in private and hosting a more intimate dinner party afterward. “We have this idea that there is a template we need to buy into,” says Laurie Helgoe, a psychologist and the author of Introvert Power. “More and more we see people taking creative approaches to their wedding ceremony. Your big day doesn’t have to be a show that’s choreographed by our culture; it should be choreographed by you.”

Raise a glass

Whether at your engagement party, hen’s party, rehearsal dinner or actual wedding, sooner or later you’ll be asked to say a few words. Keep it short – three minutes is ideal, five minutes tops – express gratitude and limit yourself to no more than one glass of “liquid courage”, which can impair your coordination. (You can always drink to a job well done after.) Therapist Greta Angert, who treats patients with stress and anxiety disorders, suggests “making eye contact with a friend or family member who makes you feel calm and supported and repeatedly looking back at that person”.

Also, rehearse your toast until you feel calm delivering it. “Practising is key,” says public-speaking coach Ruth Sherman, who works with everyone from celebrities to CEOs. “It mitigates stage fright.” But keep in mind that a little nervousness makes you more engaging. “You want a little of that adrenaline flowing through your veins, but if you haven’t practised, the adrenaline will throw you off.”
If all else fails, says Kaye, fake it till you make it: “Research shows that if you act confident, you will feel more confident.”

Picture perfect

You may have your selfie “smize” down – and that’s key – but take time to get to know your wedding photographer, whether with an engagement session or a pre-wedding meet-up in person. This will give you a chance to build trust with your photographer and learn what angles work for you – the trust will end up paying dividends on the big day.
Taking a great photo isn’t natural for most of us, and practising in front of the mirror helps. Once you’ve mastered it, it’ll let your confidence levels rise and it’ll become easier to do it again.

And don’t forget about your body: “Instead of standing with both legs straight, which makes a column-like effect in your dress, bend one knee nearly across your other knee to put a curve in your figure,” says wedding photographer Emilie Sommer. “To help create a more flattering jaw line, with separation between your chin and neck, bring your whole face toward the camera, like a turtle.” Then subtly turn away from the lens when shooting your close-up. Says Sommer: “My favourite images are often those when the bride is laughing or looking downward to the side a touch, so we can see those stunning lashes.”

Hit the floor

It’s easy to feel like a rock star when you’re dancing around your house. However, in the spotlight at your reception, things get a little more challenging. The solution for any couple: dance lessons. Consider a one-hour class for something simple and four to five sessions for something more complex. If you’re not an experienced dancer, start with simple movements together and then open it up to a couple of steps, before moving to a frame, then a lesson to lead and follow, which eventually will get you to a whole number.
Another pro tip: don’t feel obligated to dance to all four minutes and 29 seconds of John Legend’s All of Me. “If you love a song but it lasts forever, cut it down to a minute and a half,” suggests DJ Gray, an NYC-based performer and choreographer. “We do that all the time as dancers.” Or you and your husband could take the spotlight for just the first 30 seconds and then have the DJ invite everyone to the dance floor. “You don’t necessarily have to do all the traditional things if it will make you miserable,” reminds Angert.