How To Deal With Stage Fright
Ready To OVercome Stage Fright?
Stage fright, also known as performance anxiety, is a form of stress related anxiety that can affect singers, actors, dancer, musicians and public facing people. Whether you’re preparing for an audition, a theatre performance, filming for film or tv, a recording studio session or a public appearance, the physical symptoms such as a racing heart, shortness of breath, racing mind and sweaty palms can feel overwhelming. Not to mention the beliefs such as “I’m not good enough”, the fear of rejection, perfectionism and the inner critic.
The good news is, there are ways to manage and even totally overcome stage fright. I myself had severe panic attacks which brought my solo performance career to a devastating stop. I healed by working with a hypnotherapist, and now I help others do the same.
This guide will walk you through the causes, symptoms and effective techniques to conquer performance anxiety and shine on stage.
“I couldn’t even think about singing in front of an audition panel or audience without going into a full-blown panic attack. After working with Gary, I went and nailed my first audition and landed a leading lady cover role in the West End - a dream come true”
What Is Stage Fright?
Stage fright, also referred to as performance anxiety, is an intense fear of performing in social situations or in front of an audience. This common type of anxiety can affect people in various performance scenarios, from public speaking to performances. If you’re reading this article you are probably a singer, actor, dancer or musician suffering with performance anxiety in auditions, on stage, on film set and other performance settings.
Stage Fright Phobia
For some individuals, stage fright can become a severe form of social anxiety disorder, also known as social phobia. This phobia can make it difficult to manage even minor performances and might cause people to avoid challenging situations altogether. It can leak out into social settings with friends, family gatherings and even travelling. I can become a debilitating condition that can ruin lives and at worst end careers!
Stage Fright Symptoms
The symptoms of stage fright are both emotional, psychological and physical. These include:
A rapid heart rate
Trembling
Sweaty palms
Shortness of breath
A racing mind
Dry mouth
Nausea
Forgetting lines and lyrics
Stumbling through dance moves
Voice cracking
These symptoms are part of the body's natural "fight-or-flight response" to stress. However, left unmanaged, these intense feelings can lead to poor performance or even complete avoidance of performance altogether.
What Are the Causes of Stage Fright?
Stage fright is often caused by a fear of failure or judgment. Common triggers include:
Fear of being judged or criticised
High expectations or perfectionism
Self-doubt
Fear of failure
Lack of preparation
Imposter syndrome
Not feeling good enough
Self-criticism
Understanding what causes your performance anxiety can be the first step toward overcoming it.
How to Overcome Stage Fright
Overcoming stage fright requires practice, preparation, and the development of coping techniques. The most powerful way, which is what I specialise in at my hypnotherapy for performers clinic, is getting to the root cause! When you know the deepest root cause of what is causing your performance anxiety, then you can train the neural pathways in your brain to change course from anxiety to confidence, peace and joy again.
“When I first met Gary I couldn’t sing in front of anyone without shaking and bursting into uncontrollable tears. Since working with Gary I’ve played major roles in UK tours of Hairspray and Cats The Musical”
Here are strategies that can help and support you with your performance anxiety. Remember, these are management strategies that help. Please contact a profession to help you fully overcome it and heal - contact me for a free consultation.
How to Get Over Stage Fright Before the Day of Performance
Preparation is key to reducing performance anxiety. Here are ways to manage your nerves before your big day:
Practice Deep Breathing: Breathing exercises, such as box breathing, help calm your nerves by slowing your heart rate and reducing feelings of anxiety.
Positive Visualisation: Visualise yourself performing well. This positive reinforcement can build confidence and reduce anxious feelings.
Relaxation Techniques: Incorporate relaxation exercises like meditation to help you manage stress and anxiety in daily life.
Rehearse in Real Conditions: Practice your performance in conditions that mimic the actual performance situation. The more familiar you are with the environment, the more comfortable you’ll feel.
Just a little note here. None of these things are liked to totally eradicate your stage fright or performance anxiety. They are merely tools to manage it and help you get by. In order to totally heal you need to work with a professional like myself who can help you get to the root cause of what is causing it and help you process and release it.
How to Overcome Stage Fright for the Day of Performance
When the day of your performance arrives, focus on managing your anxiety in the moment:
Take Deep Breaths: When you feel anxiety rising, take slow, deep breaths to lower your heart rate and relax your body.
Stay Present: Focus on the here and now rather than worrying about the outcome. This mindfulness practice can help you stay grounded.
Limit Stimulants: Avoid caffeine and sugar, which can worsen symptoms like a racing heart and jitteriness.
Bonus Tip: Develop a Performance Routine to Overcome Any Stage Fright
Having a pre-performance routine helps ground you and offers a sense of control.
This routine might include stretching, breathing exercises, and mentally rehearsing your performance.
Repeating this ritual every time you perform can ease anxiety over time. It is not likely to help you totally overcome it tho. Remember, get in touch with a professional.
Other Tips on How to Get Over Stage Fright
Challenge Negative Thoughts: Replace negative thoughts with positive more self-loving affirmations. Tell yourself you’ve prepared and are ready. Read my article called “What Self Love Is and How to Practice It”. This is a good place to start to practice self-compassion.
Exposure Therapy: Gradually expose yourself to performance situations. Over time, this can reduce the fear response. I would only reccommend exposure therapy if you are working with a professional that can guide you through the pit falls of your journey. I’ve guided hundreds and hundreds of performers back onto stage through a blend of hypnotherapy, inner visualisation and exposure therapy. Be careful doing this along as it cause re-traumatise you very easily. Read my article “Hypnosis For Trauma Recovery” for more help on this.
Accept Your 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
Creating a structured routine before each performance helps signal to your brain that you're prepared and that you feel safe. This might include relaxation and focus techniques, a glass of water, or a mental rehearsal of your performance. In hypnotherapy we do powerful visualisation practices to create the neural circuitry in your brain for confidence, presence and grounding. However, when you get to the root cause and full heal, you won’t need a pre-show routine because you won’t have anxiety anymore! This is the ideal situation that we are aiming for.
“Working with Gary while shooting a leading role in a big new movie changed my life. I experienced incredible expansion in my life, career and confidence as an actor”
Talk to a Professional
If you find that your stage fright is affecting your daily life, mental health and career, consider speaking to a therapist like myself. Hypnotherapy can help you totally eradicate severe anxiety, stage fright and improve your confidence in performance situations allowing you to totally shine when and where it matter and create the career success you dream of.
Final Thoughts
Stage fright is a common type of anxiety that affects many performers. The key to managing it is preparation, acceptance, and developing healthy coping mechanisms. By embracing your nerves and using them as energy, you can turn stage fright into an opportunity for healing, growth, transformation and success. For help right now, reach out and book a free consultation to speak with me about if hypnotherapy is right for you…
