Dealing With Performance Anxiety

Performance anxiety, nerves and stage fright is a common issue for many performers. Whether it’s a big auditions or a live performance, the symptoms of performance anxiety—such as a racing heart, sweaty palms, or trembling—can affect even the most seasoned professionals.

This type of anxiety often surfaces in performance situations where performers fear being judged or making a mistake. Fear of rejection, feeling not good enough and imposter syndrome can also weigh in on this feeling of anxiety. However, even tho techniques like deep breathing and positive visualisation can help manage performance anxiety, they are not the key to fully healing and moving on from it. They can help manage anxiety, but if you’re ready to turn it into an opportunity for powerful growth and healing, then you need to get to the root cause of what is making it happen.

In this article, we'll explore what performance anxiety and stage fright is, its causes and how to fully overcome it, allowing you to perform with greater confidence. Whether you’re a singer, actor, musician or any kind of performer.

What Is Performance Anxiety?

Performance anxiety is a form of anxiety that occurs when an artist is required to perform in front of others. It can affect anyone, regardless of experience, background and skill level and is often triggered by the fear of making a mistake or being judged, the fear of rejection or not feeling good enough. It is common in singers, actors, dancers, musicians and public speakers. It’s the main issue I’ve been helping clients with for the last ten decade.

Performance Anxiety Phobia

For some, performance anxiety can even develop into a social anxiety disorder or a more specific phobia. This phobia is characterised by a fear of public appearances and performances and auditions which can severely impact an artist’s ability to show who they really are, express their gifts and talents and it can even affect everyday. A lot of clients who come to see me have tried Cognitive-Behavioural Therapy (CBT) and Exposure Therapy. And while these things might be effective for some conditions, client feedback to me that they don’t seem to be able to get to the root cause of why the performer is experiencing this anxiety in the first place.

Performance Anxiety Symptoms

The symptoms of performance anxiety can range from mild to severe and can include:

• Racing heart or increased heart rate

• Shortness of breath

• Sweaty palms or trembling hands

• Nausea or a dry mouth

• Feelings of anxiety or panic

• Racing thoughts

• Overthinking

These symptoms arise from the body’s natural fight-or-flight response, which is triggered in stressful situations. For many, this response results in a heightened sense of fear and discomfort during social situations or performance situations. IT doesn’t matter your experience, background or past success, performance anxiety can affect even the most seasoned of performers. Check out my article ‘7 Celebs Who Used Hypnotherapy (And What For!)’

What Are the Causes of Performance Anxiety in Performers?

There are several common causes of performance anxiety:

• Fear of failure: A deep concern about making mistakes in front of an audience.

• Perfectionism: Unrealistic standards and the need to meet them.

• Negative experiences: Poor past performances can trigger anticipatory fear of future events.

• Unpreparedness: Not feeling adequately prepared for a performance can amplify anxious feelings.

Understanding the root causes of your anxiety can help you manage it more effectively.

How to Overcome Performance Anxiety On Stage

While performance anxiety can be overwhelming, there are strategies that can help you manage it. Incorporating relaxation techniques and breathing exercises into your routine can help you stay calm and perform with more confidence. Remember, these are techniques to manage performance anxiety, not necessacrily heal and overcome it fully. To talk more about that feel free to book a free consultation with me.

How to Get Over Performance Anxiety Before the Day of Performance

Managing performance anxiety begins long before the actual event. Here are some ways to prepare:

• Deep breathing: Practicing deep breaths or box breathing before a performance helps to slow your heart rate and calm your nerves.

• Visualisation techniques: Use positive visualisation to imagine yourself succeeding in your performance.

• Gradual exposure: Rehearse in front of small groups and friends to get used to being watched and ease into larger audiences.

• Relaxation exercises: Engage in meditation for beginners or yoga to reduce stress levels ahead of the performance.

How to Overcome Performance Anxiety for the Day of Performance

On the day of the performance, maintaining focus and reducing stress is key:

• Take deep breaths: Use breathing exercises like box breathing to stay centered and relaxed.

• Focus on the moment: Rather than worrying about the outcome, focus on your actions in the present moment.

• Limit stimulants: Avoid caffeine or other substances that might increase your heart rate or anxiety.

Bonus Tip: Develop a Performance Routine to Overcome Any Performance Anxiety

Creating a consistent pre-performance routine helps signal to your mind and body that you're prepared. This might include stretching, vocal exercises, or deep breathing exercises to calm nerves. Repeating this routine before every performance creates a sense of control, helping reduce stage fright and anxiety.

Other Tips on How to Get Over Performance Anxiety

Here are some additional tips to manage performance anxiety:

• Challenge negative thoughts: Replace self-doubt with positive affirmations, reminding yourself of your preparation and ability.

• Stay hydrated: Drinking a glass of water before your performance can help with dry mouth and other physical symptoms.

• Gradual exposure: Start by performing in smaller, less intimidating settings to build confidence.

Accept Your Performance Anxiety and Manage Your Stress

It's important to understand that performance anxiety is a natural part of performing. By accepting your feelings of anxiety rather than fighting them, you can focus on managing your symptoms. Remember, techniques like Cognitive-Behavioural therapy (CBT), relaxation exercises, and mindfulness practices can help you manage anxiety in daily life but won’t always help overcome it fully and move on from it.

Create a Pre-Show Routine

A structured pre-show routine helps reduce anxiety by creating familiarity. This routine could include relaxation techniques, vocal warm-ups, and deep breathing. By making this routine consistent, you’ll have a reliable way to manage performance anxiety each time you take the stage.

Talk to a Professional

If your anxiety is severe and affecting your ability to perform or participate in social situations, it may be time to talk to a professional. Hypnotherapy is a fast, deep and effective approach to overcoming performance anxiety. Working with a therapist who understands these very specific mental health conditions can help you develop personalised strategies and a plan for overcoming performance anxiety.

Final Thoughts

Stage fright or performance anxiety is a challenge that can be managed with the right approach. From breathing exercises and relaxation techniques to creating a structured pre-show routine, these strategies can help you feel more in control and confident on stage. But if you are ready to get to the root cause and conquer your performance anxiety for good, then hypnotherapy is the key.