Kailyn Wolf
Stage fright is a common form of anxiety that occurs when speaking or performing in front of an audience. It can be debilitating, affecting people who usually appear comfortable in front of a crowd. Symptoms include a racing pulse, sweaty palms, nausea, and dizziness.
Stage fright is essentially a fight-or-flight response, with the body reacting to a perceived danger. The good news is that there are many ways to overcome it. Here are some tips:
- Exercise and move your body to release endorphins and counter anxiety.
- Watch something funny to make you laugh and produce endorphins.
- Meditate and practise deep breathing exercises to calm down and slow your breath.
- Shake out your limbs to release tension.
- Improve your posture to boost confidence.
- Set a time limit for feeling nervous and then do something active.
- Visualise your ideal performance and focus on positive thoughts.
- Avoid caffeine and other stimulants, which can increase anxiety.
- Smile to trick your brain into feeling happier and calmer.
- Rehearse to build confidence and reduce fear of failure.
- Stick to a pre-performance routine to help you feel more at ease.
- Talk to a therapist if your symptoms are severe.
What You'll Learn
Exercise and move your body
Exercise is one of the best tools to manage anxiety. When you exercise, your body releases endorphins, which help to raise your confidence, lower stress, and put you in a great mood. Try to get at least 30 minutes of exercise before you perform.
If you're feeling nervous, go for a walk around the block or the theatre. If you have more time, do yoga, or go for a run. Dancing is also a great way to release any built-up energy and shake away your nerves. Try doing power poses before you walk on stage—place your hands on your hips with your chest out like Wonder Woman.
If you're a regular exerciser, don't let your routine slip on performance day. Your body needs those endorphins! Get to the gym, take a dance class, or go for a run—whatever works for you. Just be sure not to overdo it and wear yourself out. Save some energy for the show!
Exercise can also help you to feel more prepared. If you're feeling nervous because you're unsure about your material, try channelling that nervous energy into practising your performance. The more you practise, the more confident you'll feel.
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Watch a funny video
Watching a funny video is a great way to relax and reduce anxiety before a performance. It can help take your mind off the performance and ease your nerves. Try putting on your favourite comedy while you're getting ready. You could also watch some YouTube videos of puppies playing in the snow or text a friend who always makes you laugh. It's best to do this before applying your makeup, as tears of laughter don't go well with mascara!
Laughter is a powerful way to de-stress and reduce anxiety. It produces endorphins, which are happy hormones that help raise your confidence, lower stress, and put you in a great mood. So, if you're feeling nervous, give yourself a break and watch something funny!
Remember, it's perfectly normal to feel anxious before a performance. Many famous musicians and actors have experienced stage fright, including John Lennon, Adele, and Rihanna. You're not alone, and there are many ways to overcome stage fright and feel more confident.
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Take time to relax
Taking time to relax is one of the most important things you can do to overcome stage fright. Here are some tips to help you relax before a performance:
Meditate and Breathe
Meditation and deep breathing exercises can help calm you down before a performance. Take some time alone to ease the tension from your body. Sit in a quiet space and meditate for 15 to 20 minutes, or simply close your eyes and focus on your breath. Let any worries and fears come and go without focusing on them.
Exercise and Move Your Body
Physical activity releases endorphins, which help raise your confidence, lower stress, and improve your mood. Try to get at least 30 minutes of exercise before performing. Go for a walk, do some yoga, or dance to release any built-up energy.
Watch Something Funny
Laughter is a great way to reduce anxiety. Put on a funny video or exchange texts with a friend who makes you laugh. This will help you relax and take your mind off your performance.
Visualize Your Success
Instead of thinking about what could go wrong, visualize what could go right. Picture yourself standing proudly on stage, receiving cheers and laughter from the audience. Imagine how you will look, move, and speak from the audience's perspective.
Practice Positive Self-Talk
Give yourself an encouraging word before you perform. Whisper or scream uplifting mantras to yourself, such as "I am capable of achieving greatness" or "I am strong, confident, and powerful." Silence self-doubt with positive, self-affirming thoughts.
Remember, it's normal to feel nervous before a performance, but by taking time to relax and calm your mind and body, you can overcome stage fright and feel more confident.
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Shake out your jitters
Flap your arms and legs around
Give your body a little wiggle before you start performing. You can try the shake-out game: shake a limb 16 times, then move on to another limb, and then another. Repeat for a count of 8, 4, 2, and 1. This will help you relax and physically shake away your nerves.
Move your body to shake off those nerves
Try going for a walk, dancing around, or shimmying your body before stepping on stage. When you're physically active, your body releases endorphins, which help raise your confidence, lower stress, and put you in a great mood.
Dance backstage to release any built-up energy
Dancing is a great way to shake out your jitters and release some adrenaline.
Jump up and down, or jog on the spot
When you're feeling anxious, your body is filled with adrenaline. So, use it! Even a little bit of movement will help you feel calmer.
Try power poses
Before you walk on stage, try placing your hands on your hips with your chest out like Wonder Woman. This will help boost your confidence.
Play the shake-out game
This is a fun way to shake out your jitters. Simply shake a different limb a set number of times, starting with 16 and working your way down to 1.
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Stand or sit up tall
Whether you're sitting or standing, your posture can drastically change your mood. If you're feeling nervous, take a deep breath and roll your shoulders back. Sitting or standing up tall boosts your confidence levels, giving you the strength to overcome stage fright.
If you're sitting, scooch to the edge of your chair, as this can help you sit up straighter.
Research shows that confidence is found in standing tall and sitting straight. When you feel good about yourself, you exude confidence. You stand taller, eat healthier, sleep better, and have a "go get 'em" attitude. Your feelings and your posture together create an impression that will tell others whether you are ready to tackle the world or not.
In a study by The Ohio State University, researchers found that sitting up straight in your chair isn't just good for your posture, it also gives you more confidence in your thoughts. The study also found that people who sat up straight were more likely to believe in their own thoughts about whether they were qualified for a job.
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Frequently asked questions
There are several ways to calm your body before a performance. You can try exercising, going for a walk, doing yoga, or dancing to release those feel-good endorphins and shake off the nerves. If you don't have much time, even a little movement like jumping up and down or shaking out your limbs can help calm you down.
Positive thinking is a powerful tool to overcome stage fright. Visualize your ideal performance and imagine yourself nailing every note and connecting with the audience. You can also set a time limit for feeling nervous and then distract yourself with a funny video or a warm-up routine.
It's important to remember that everyone gets stage fright, even the most seasoned performers! So, don't be too hard on yourself and know that you're not alone. Shift your focus from your fear to your true purpose—what value you can bring to the audience. Practice positive affirmations and tell yourself that you're capable, you will succeed, and you believe in yourself.
It's essential to prepare and practice beforehand. Know your material well, and if possible, do a trial run in front of a small audience to get feedback. On the day of the performance, arrive early to get comfortable with the venue and stick to a routine. Avoid caffeine and other stimulants, and instead, opt for herbal tea or water.
Stage fright is a common form of anxiety, and it's helpful to recognize that your body is activating its fight-or-flight response. To calm yourself, focus on slowing down your breath. Breathe in through your nose and out through pursed lips, making your out-breath twice as long as your in-breath. This will signal to your body that you're not in danger and help you relax.
