How do you recall and construct your words properly during presentations or research defense?

Heavy emphasis on the "recalling" part, so I had a research defense and I studied all night without sleep kase I was still too busy practicing on what I was gonna say with the script I was reading. During the defense nung nasa harapan nako to present to the panelist with the whole class watching biglang kinabahan ako at namental block, so nakalimutan ko na lahat ng sasabihin ko pero buti nalang pwede kami mag index card to read yung script namin, kaso yun na nga kinabahan ako so I had a problem na bumilis bigla pagsasalita ko at nabubulol na rin ako.

Basically I embarrassed myself infront of the whole class, the panelist and most of all my groupmates. I cant stop overthinking the fact na ako ang magiging dahilan kung bakit mababa score namin, and totoo naman ayoko isugarcoat. I dont think a sorry is enough, since ako naging dahilan at baka pinag-uusapan nako sa cof nila.

Pero may tips ba kayo to move on/distract myself para makalimutan tong araw nato kase it's gonna haunt me for weeks while trying to fix my mistakes? :)