How to overcome stage fright

Nov 27, 2022

Have you ever experienced stage fright? That feeling of butterflies in your stomach, your heart racing, and your mind going blank? If so, you're not alone. Many people feel nervous before performing in front of an audience, whether it's giving a speech, playing an instrument, or acting in a play.

While it's normal to feel some nerves before a big performance, for some people, the anxiety can be so overwhelming that it interferes with their ability to do their best. If you're struggling with stage fright, there are things you can do to calm your nerves and boost your confidence.


How to Overcome Stage Fright


When you're standing in front of an audience, about to give a presentation, your heart races. Your palms sweat. You feel like you're going to faint or vomit. We all know the feeling of stage fright. But what exactly is stage fright? And how can we overcome it?


The fight-or-flight response


The fight-or-flight response is a natural reaction that happens when we feel threatened. It is a survival mechanism that is hardwired into our brains. When the fight-or-flight response is triggered, our bodies go into full alert mode. We become more alert and our hearts start to race as adrenaline and cortisol course through our bodies. This physical response is helpful if we are in danger and need to act quickly. However, it is not so helpful if we are about to give a presentation or perform on stage!

Stage fright is the fear of public speaking or performing. It is a very common fear that can have a profound impact on our lives. Stage fright can prevent us from doing things we want or need to do, such as giving a presentation at work or performing in front of an audience. Even though we may know that we are capable of doing these things, the fear can be so overwhelming that we Avoid them altogether.

There are many different ways to overcome stage fright. Some people use relaxation techniques such as deep breathing or visualization. Others use positive thinking and self-talk to calm their nerves. Some people take beta blockers, which are medication that help to reduce the physical symptoms of anxiety such as racing heart and sweating palms.

If you suffer from stage fright, it is important to find a method that works for you and practice it regularly. The more you practice, the better you will be at managing your fear and giving presentations or performances without letting the fear take over.


The role of perfectionism


It's not unusual to feel nervous before performing, but for some people, the anxiety can be so intense that it interferes with their ability to do their best. This is called stage fright, and it's a very real phenomenon.

There are a number of different factors that can contribute to stage fright, but one of the most significant is perfectionism. Perfectionists tend to be highly critical of themselves and their abilities, and this can make them much more likely to experience anxiety before performing.

There are a few things you can do to overcome the perfectionism that may be contributing to your stage fright. First, try to have realistic expectations for yourself. Nobody is perfect, and it's important to remember that even the best performers make mistakes sometimes. Second, try to focus on the process of performing rather than on the outcome. Enjoy the act of playing or singing, and don't worry so much about whether you're making any mistakes. Lastly, don't be afraid to experiment and try new things. The more you push yourself outside of your comfort zone, the more confident you'll become in your abilities.


Tips for overcoming stage fright


Many people experience stage fright at some point in their lives, especially when they are required to speak in front of a large group of people. Stage fright can be a debilitating condition that can make it difficult to give a presentation or speak in public. There are a few things that you can do to overcome stage fright.


Relaxation techniques


When you’re feeling nervous or anxious, your body releases adrenaline and cortisol. These hormones increase your heart rate and blood pressure, and can cause sweaty palms and a trembling voice. While a certain amount of nerves is normal before a big performance, excessive anxiety can be debilitating.

Here are some relaxation techniques that may help you calm your nerves and boost your confidence:

1. Breathe deeply
Start by inhaling slowly and deeply through your nose. Fill your lungs by expanding your stomach, rather than raising your shoulders. exhale slowly through your mouth. Repeat this breathing exercise for several minutes.

2. Imagine a peaceful place
Close your eyes and imagine yourself in a calm, relaxing environment. It could be somewhere you’ve been before or somewhere you’ve always wanted to go. Visualize every detail of this place, from the sights and sounds to the smells. Spend a few minutes here before opening your eyes and returning to the present moment.

3. Progressive muscle relaxation
Start by tensing the muscles in your toes for a count of 10, then release the tension and feel the muscles relax. Work your way up through each muscle group in your body, tensing and relaxing each one as you go: feet, calves, thighs, hips, stomach, arms, hands, chest, shoulders, neck, jaw. when you reach your head, start over at your toes again.

4. Practice visualization
Visualize yourself giving a successful performance. See yourself confident and in control as you take the stage or deliver your presentation without any mistakes or mishaps. As you imagine this scenario playing out in your mind, think about how good it will feel to be successful


Cognitive restructuring


Cognitive restructuring is a process of learning to identify and change the negative thoughts and beliefs that underlie your feelings of anxiety. Once you're able to recognize these thoughts and beliefs, you can start to challenge and change them. This, in turn, can help reduce your anxiety and improve your ability to cope with stressful situations.

There are a number of different cognitive restructuring techniques that you can use. One approach is to keep a thought diary. This involves taking some time each day to write down your worries and concerns. Once you have done this, you can start to look at each worry in turn and ask yourself whether it is really true. If it isn't, you can start to challenge it. For example, if you are worrying that you are going to make a fool of yourself in front of others, you could ask yourself whether this is really likely or whether there is any evidence for it. If you can't think of any evidence, then the worry may be unfounded and you can start to let it go.

Another cognitive restructuring technique is imaginal exposure. This involves imagining yourself in the situations that make you anxious and working through them in your mind. For example, if you are anxious about giving a presentation, you might imagine yourself walking into the room and starting to speak. As you do this, notice any physical sensations that come up for you such as a racing heart or butterflies in your stomach. These are normal reactions to anxiety-provoking situations and they will usually start to lessen once you have worked through the scenario in your mind a few times.

Cognitive restructuring takes time and practice but it can be an effective way of managing your anxiety in the long-term. If you find it difficult to do on your own, there are many resources available that can help including books, websites, apps, and therapy programs.




One of the best ways to overcome stage fright is to visualize yourself giving a great performance. See yourself walking on stage confidently, speaking clearly and engaging the audience. Picture them applauding and cheering for you as you take your bows at the end. This positive visualization will help calm your nerves and give you the confidence you need to succeed.




While stage fright is a common experience, there are things that you can do to overcome it. By preparing mentally and physically for your performance, you can boost your confidence and help to ease your nerves. Remember to breathe deeply and focus on the positive, and don’t hesitate to practice in front of an audience before your big day. With a little bit of preparation, you can help to ensure that your stage fright doesn’t get the best of you.

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