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I Can’t Go On!

Sara Solovitch, in “Playing Scared: A History and Memoir of Stage Fright” (Bloomsbury), says that while she was a good pianist as a child, she fell apart—sweating, trembling—when she had to play for an audience. She got through the Eastman School of Music’s preparatory program. Then she quit studying piano, grew up, got married, had children, and became a journalist. In her late forties, though, she drifted back to the piano, taking a course at a community college. By this point, she had no professional ambitions. Surely, she thought, she would now be able to perform calmly. But when her teacher asked her, one night, to play in front of the class, her hands began shaking so hard that she could barely strike the keyboard: “I gazed down at myself from a distance high above the keys, watching a body that was no longer in charge. My fear was at the controls, like an independent organism emerging from inside me, my own Rosemary’s baby.”

Stagefright has not been heavily studied, which is strange because, as Solovitch tells us, it is common not only among those who make their living on the stage but among the rest of us, too. In 2012, two researchers at the University of Nebraska-Omaha, Karen Dwyer and Marlina Davidson, administered a survey to eight hundred and fifteen college students, asking them to select their three greatest fears from a list that included, among other things, heights, flying, financial problems, deep water, death, and “speaking before a group.” Speaking before a group beat out all the others, even death.

Stagefright has been aptly described as “self-poisoning by adrenaline.” In response to stress, the adrenal glands pump the hormone epinephrine (adrenaline) into the bloodstream, causing the body to shift into a state of high arousal. The person’s muscles tense, he sweats and shakes, his heart pounds, his mouth goes dry, he has trouble breathing, he may become nauseated or dizzy, and his throat constricts, making his voice rise in pitch. This is the so-called “fight or flight” response, which our species is thought to have developed because it helped prepare the body for forceful action in response to a threat. But what Cro-Magnon man needed upon finding a bear in his cave is not what a modern person needs in order to play King Lear. Without the release of abrupt action, the hyperactivation becomes, basically, a panic attack.

As for the thoughts accompanying the physical response, the most important seems to be a feeling of exposure. The English theatre scholar Nicholas Ridout, in his excellent book “Stage Fright, Animals, and Other Theatrical Problems” (2006), compares the situation to that of a snail having its shell ripped off. His countryman Stephen Fry, who, one day in 1995, left London—indeed, England—to avoid appearing in the play he was scheduled to perform in, says that, when stagefright hits, the audience sees “the shrivelled penis in your head.” And, in the typical case, the performer can do nothing to change the spectators’ minds, because he feels utterly empty. In 1989, Daniel Day-Lewis, playing the title role in Richard Eyre’s production of “Hamlet” at London’s National Theatre, turned on his heel in the middle of the show and walked off the stage, never to return. (In the twenty-six years since then, he has acted only in movies.) “I had nothing in me, nothing to say, nothing to give,” he said. Others stay, but only by force of sheer, grinding will.

In a number of ways, stagefright doesn’t make sense. Laurence Olivier, when he was in his late fifties, was visited by a spell that lasted, intermittently, for five years, causing him great anguish. At the time, he was the most celebrated stage actor in England. How could he be frightened of failing? Ditto Mikhail Baryshnikov. In the nineteen-seventies and eighties, Baryshnikov was the most famous ballet dancer in the world, and he probably still is, though he ceased classical dancing some twenty-five years ago. Since then, he has built a successful career in modern dance and theatre. But he experiences terrible stagefright, and says that it has only got worse over the years.

This is another mystery of stagefright—that, in so many cases, it doesn’t let up with time. If the artist repeatedly goes onstage fearing failure, and instead has a success, shouldn’t the fear eventually extinguish? “I am onstage more than fifty years,” Baryshnikov says. “Sometimes I do shows every night for weeks. Still, it never doesn’t come. Starts four hours before. I don’t even try to fight it anymore. I know it will always be there.”

A final mystery of stagefright is just how many otherwise capable people suffer from it. A few writers on the subject have suggested that it is a modern phenomenon, born of the nineteenth and twentieth centuries. But Scott Stossel, in his recent book “My Age of Anxiety,” quotes Cicero, ancient Rome’s acclaimed orator, saying, “I turn pale at the outset of a speech and quake in every limb.” After Cicero, examples in the literature thin out until the eighteenth century. Then, however, we get some impressive ones, including Thomas Jefferson, who is said to have been mortally afraid of public speaking. As President, he gave only two speeches, his two inaugural addresses. Gandhi was terrified of having to speak to a group: his vision would fog over; he would fall mute.

As for performers, Barbra Streisand, singing in front of more than a hundred thousand people in Central Park, one night in 1967, repeatedly forgot her lyrics. For twenty-seven years thereafter, she refused to perform live except at charity concerts. Adele told British Vogue , “I puke quite a lot before going on stage, though never actually on the stage.” Jay Z told Terry Gross, on “Fresh Air,” that performance anxiety is the reason rappers often grab their crotches when performing. Many of them, he said, are not accustomed to live performance. “You get up there, you feel naked,” Jay Z said. “So when you feel naked what’s the first thing you do? You cover yourself.”

But singers don’t have to perform live; they can fall back on recording. The two most famous stagefright victims among concert pianists also took that route. Vladimir Horowitz, probably the most acclaimed piano virtuoso of the late twentieth century, retired from public performing four times, for long periods. (One lasted twelve years.) But he didn’t stay home. Some of his finest recordings were made during those sabbaticals. An even more notorious withdrawal, because it was permanent, was that of the Canadian master Glenn Gould. From the beginning of his concertizing career, when he was in his teens, Gould feared and hated the audience. He felt that the spectators wanted him to fail; he was sure that, in any case, he would get germs from them. He retired from the stage at the age of thirty-one and devoted the rest of his short life—he died at fifty—to experimental recordings. In a parallel manner, actors like Daniel Day-Lewis who have found that they can’t bear the stage have switched over to film. There they needn’t fear a muffed scene so much; they can always ask for a retake.

These examples, numerous as they are, are just the ones that appealed to me. There are many, many more: Ella Fitzgerald, Luciano Pavarotti, Mel Gibson. And those are only the people who have been willing to talk about the problem, or whom others have talked about. Performers are often reluctant to discuss stagefright. They think it’s bad luck. (Likewise, most baseball players do not want to discuss the yips.) Also, the stories that one hears are usually about the very bad cases, whereas stagefright is not a single condition but a spectrum, stretching from those who may vomit in their dressing rooms but then go onstage, blazingly, to those who are forced to stop performing. In between is a large intermediate group of people whose careers have been not ended but simply diminished by anxiety. Two years ago, before undertaking a one-woman show on Broadway, Bette Midler told Patrick Healy, of the Times , that she had wanted to be a serious dramatic actress but had faltered for lack of courage. “I have that terror,” she said. “Will people like you? Will they ask you back? Did I make the cut? That’s always on my mind.” To hear the brash, funny, commanding (as far as we knew) Midler tell of worrying whether people would like her is painful. But, in every group of artists, the insiders can tell you who, among them, should have had a bigger career but, for some reason, was held back.

Forces in the culture may help breed stagefright, by making avoidance of the stage seem a reasonable artistic choice. Twentieth-century avant-garde theatre had a strong anti-theatrical bias, the idea being that to care about the people in the audience—to want to entertain them or even to make oneself understood by them—was a forfeiture of artistic status, a lowering of one’s sights. In 1958, the serial composer Milton Babbitt published an essay entitled “Who Cares If You Listen?,” and, though he later said that the title was invented by an editor, its wording sums up the essay pretty accurately. (In music, the twentieth-century artist’s divorce from the general public was probably more bitter than in any other art.)

The popularity, in the nineteen-sixties and seventies, of the writings of the communications theorist Marshall McLuhan no doubt increased the estrangement between the audience and performers who were trained to the live stage. According to McLuhan, what mattered in a work of art—or, at least, what the audience responded to—was not so much the intended content as the medium through which it was conveyed: whether it was live or broadcast, and, if broadcast, on radio or television, and with what amplification, what splices and inserts, and so on. Glenn Gould was a devotee of McLuhan, and to be a McLuhanite meant that you could abandon live performance without any shame, any talk of fright. You were just doing the up-to-date thing. But, in any discussion of the relationship between technology and stagefright, splices and inserts are a small matter. The crux, of course, was the invention of sound recording and then of film, in the late nineteenth century. These things did not create stagefright, but they fostered it, by enabling performers to do their work without having to appear in front of an audience.

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Nicholas Ridout says that stagefright may also have social and political underpinnings. Before the twentieth century, and certainly before the nineteenth, many people onstage were there at the behest not of the public but of private patrons—for example, the king. Such performers could, of course, lose their patrons’ favor, but success and failure were not as coldly calculated as they came to be via the box office. Once that switch occurred, paychecks were at risk, not just esteem and self-esteem. Around the same time, the social class of actors began to merge with that of their characters. With the advent of realism, plays were no longer about the rich or the royal; they were about Uncle Vanya or Hedda Gabler. Meanwhile, with the decline in the power of the Church, a stage career became less stigmatized socially. Actors rose into the middle class. In the words of Ridout, “This means that the ‘actual life’ the actor is required to simulate is close enough to her own life for her own to become a private resource for public display.”

The convergence was hastened by the introduction of the Stanislavsky technique in Russia and its spread to the West as “method acting.” Now actors were not just socioeconomically nudged toward identification with their characters; they were forthrightly asked to invest their most personal resources—their emotions, their memories—in their enactments, so that when the audience clapped, or not, the actors could easily feel that what was being approved or disapproved was not so much their skill as them . It is no surprise that the person who came up with the image of the audience as a black hole was Stanislavsky. In his treatise “An Actor Prepares,” the young actor Kostya, describing a rehearsal of “Othello,” says, “I had hardly stepped on to the stage when there loomed up in front of me the immense hole of the proscenium arch, and beyond it an endless expanse of dark mist.” An endless expanse, dark: this is something out of a nightmare, something that could suck you in, swallow you, and your family would never find you again.

Add to these complex factors a simpler one: stagefright may be the product of nothing more than shyness, a disinclination to do one’s work in front of a roomful of people. Carly Simon, who had a long history of stagefright—she once took six years off from live performing—was asked about this by Charlie Rose. She answered that she wouldn’t call it fright. She just didn’t want to be center stage. “I would prefer to be a background singer or a tambourine player, or part of the crew,” she said. It seems cruel that someone who has been given the gift of singing or acting or dancing should find herself unequipped with the wish to exercise it in public. Some performers displace this cruelty onto the audience. The pianist Charles Rosen believed that the spectators were out there waiting for the performer to slip up: “The silence of the audience is not that of a public that listens but of one that watches —like the dead hush that accompanies the unsteady movement of the tightrope walker poised over his perilous space.”

It’s logical that this strong statement should come from a concert pianist. Though many writers on stagefright loyally claim that their own art carries the highest risk, I do not see how anyone could deny that musicians have it hardest. Dancers get relief from anxiety just by moving, and to a rhythm, which restores regular breathing. Actors, when the curtain goes up, usually have some narrative matter that they have to communicate to the audience—the dinner guests are coming, the kingdom has to be divided in three, whatever—and this task will help get their minds off their jitters. Furthermore, dancers and actors are usually onstage with others, who cue them for their lines and their steps, and just keep them company. Solo performers of music are up there alone.

Then, there are the special circumstances of the musicians’ education. Typically, they have not had what anyone would call a normal childhood. At least by adolescence, a person aiming at a soloist career in classical music is practicing about five hours a day. This means that he is alone for at least a third of his waking hours and therefore, unlike his peers, is not engaged in what psychologists call “ego development.” He is not finding out what other people are like; he is not learning how to handle doubt, fear, envy, delay, failure—indeed, success. And, if the young pianist and his family are ambitious, this curtain will come down long before adolescence. Charles Rosen started piano lessons at four and went to Juilliard when he was seven. Could he open the school’s front door? Could he reach the drinking fountain?

There are various ways of coping with stagefright. One is drugs, notably, beta-blockers, which interfere with the binding of stress hormones to their receptors in the sympathetic nervous system and thus weaken the fight-or-flight response. Notably, they quiet pounding hearts. They were first marketed, in 1967, to treat angina, and they are still prescribed for that purpose, as well as for others. But people with heart problems are not the only ones who have palpitations. A 1987 survey conducted by the International Conference of Symphony and Opera Musicians, which represents fifty-two major orchestras in the United States, found that twenty-seven per cent of its members had used beta-blockers. Today, the figure is no doubt considerably higher.

For years, the drugs were controversial. Some people said they resulted in “phoned in” performances. Some raised the ethical question, asking whether the use of beta-blockers by pianists was any different from the use of steroids by athletes. (There is an important distinction, though. Steroids add to the body, increasing muscle mass in order to improve performance. Beta-blockers remove something from the body—the flutist’s lip tremors, the cellist’s hand tremors—in order to permit the person to produce the kind of performance he has already shown himself capable of, outside the auditorium.) But opposition seems to be dwindling. In 2004, the psychiatrist Michael Craig Miller, who was then the editor of The Harvard Mental Health Letter , told the Times , “There’s very little downside except whatever number you do on yourself about taking the drugs.”

Beta-blockers temper only the physical symptoms of anxiety. Instead of sitting there saying to yourself, “Oh, I’m going to do terribly,” and listening to your heart pound, you say those things without listening to your heart pound. If you want, in addition, to eliminate the cognitive components of performance anxiety, you have to look elsewhere. There is a wide range of behavioral and mental exercises that might help, and these are the main subject of Sara Solovitch’s “Playing Scared.” Few of them have firm scientific support, but Solovitch is kind to them.

At the more reasonable end of the spectrum are the Eastern-derived disciplines, such as yoga and meditation. These do not necessarily cure the stagefrightened but simply comfort them, as they do other people, by getting them to breathe properly, taking their minds off their troubles, and, perhaps, for those who are so inclined, putting them in touch with a higher power. Another approach is cognitive-behavioral therapy, or the guided revision of one’s thoughts. Like yoga, this is certainly not something that was invented for stagefright—it’s what people with regular insurance plans are likely to receive today by way of psychotherapy—but it can, apparently, help some victims of performance anxiety, above all by discouraging perfectionism.

Things don’t stay commonsensical for long, however. “Stage fright is passion energy that’s stuck in the body,” one therapist tells Solovitch. A trumpet player advises her—she paraphrases—to “love yourself into excellence by cultivating an internal audience that’s loving.” Soon Solovitch introduces us to E.F.T. (Emotional Freedom Technique), in which you tap various places on your face while uttering restorative phrases, such as “I deeply and completely accept myself,” and E.M.D.R. (Eye Movement Desensitization and Reprocessing), whereby you replace traumatic memories with good memories as the therapist moves his fingers back and forth in front of your face.

With these treatments, though, Solovitch can at least say what is observably taking place. Other teachers and therapists she interviews don’t seem to tell her much more, in essence, than that people with stagefright must be induced to “center” and “focus” and move into the “zone.” She’s not fooled that she’s getting clear answers, but she is sometimes charmed by the eccentricities and the enthusiasms that flourish in this corner of the therapeutic community. She tells how one seventy-five-year-old stagefright specialist, a psychiatrist with a side career in jazz piano, runs up and down Mt. Tamalpais four times a week. She takes detours into the performance anxieties of other cultures: aymat zibur , or fear of saying prayers, among Orthodox Jews in Israel; dhat , or semen-worry, among Hindus. This is fun, but one senses that Solovitch wouldn’t be bothering with it if her declared subject, the treatment of stagefright, were large enough to fill a book. It isn’t. There seems to be no cure for stagefright.

Maybe it’s foolish to expect that there would be. Really, what many of these performers do is almost impossibly difficult. They’re right to be afraid. Solovitch repeats a famous story about Pablo Casals. Once, in 1901, he went hiking and a big rock fell on his bowing hand, crushing several fingers. Casals recalled that his first thought was: “Thank God! I’ll never have to play the cello again!” By that time, though he was only twenty-four, he was regarded by many as the greatest cellist in the world. He had given a command performance before Queen Victoria; he would soon give one for Teddy Roosevelt. So imagine what it was like for him, year after year—he lived to be ninety-six—to walk into concert halls filled with people who had come to see the greatest cellist in the world. Baryshnikov believes that it is the feeling of obligation to the audience that triggers stagefright: “Suddenly the morality kicks in. These people bought a ticket to your show.” He thinks it is useful, if he has to give a speech, to say something completely outrageous to himself beforehand: “Like ‘What the fuck I am doing here?’ You hear your voice. Somehow it helps.” Perhaps, by its craziness, it mitigates the morality.

Sometimes, when performers speak of stagefright, one senses that they do not actually wish it gone—that, for them, it is almost a badge of honor, or, at least, proof that they’re serious about their work. As musicians, especially, will tell you, what they are doing up there is not meeting an agreed-upon goal but, rather, creating something new. Horowitz insisted that the notes in the score did not tell you what the music was. The music was behind the notes, he said, and the performance was your search for it: “I play, so to speak, from the other side of the score, looking back.” This sounds pretty frightening, and, according to some, it was—for the audience. André Watts said that Horowitz, onstage, was “like a demon barely under control.”

There is considerable romanticism in all this. The idea is that the performing artist is a sort of Prometheus: in order to bring us the fire, he has to agree to have his liver eaten. “A divine ailment, a sacred madness”: that’s what Charles Rosen called stagefright. He said that its physical manifestations were the same as those described in medieval medical treatises as the symptoms of the disease of being in love. Many performing artists would be embarrassed to go that far. “People tell you that you have to be nervous to do well,” Emanuel Ax says. “I don’t believe that.” He also finds it self-congratulatory: “Playing the piano, it’s not brain surgery. If I don’t do well, nobody’s going to die.” And he feels that stagefright is a betrayal of what should be the spirit of concertizing. “What you’re trying to do is share music with people who want to hear music.” So why all the fuss? “It’s a terrible waste of time.”

Still, he has stagefright. He doesn’t throw up, he says, but his hands go icy cold. “It happens every time, in varying degrees.” He thinks he’s getting over it, though. Or, “I’m working on it.” He’s sixty-six. ♦

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by TED Masterclass Team • September 02, 2021

Stage fright is a phenomenon that many people deal with, and for plenty of folks, it’s something that feels scarier than death. Also known as performance anxiety, stage fright is the fear of performing in front of an audience.

You might be scared of messing up or making a fool of yourself, and the fear can manifest in real life — you sweat, tremble, or feel a sudden onset of stress. You might try putting off public speaking as much as possible: by making up white lies to avoid the stage (“I’m sick!”) or somehow, dodging most (if not all) opportunities for it.

But running away from it isn’t always a possibility. Whether work requires you to speak publicly, or a dear friend asks you to say a few words at their wedding, you’ll probably find yourself in the spotlight on one occasion or another. While bolting might be your first instinct, it isn’t the only or best solution. Fortunately, you can fight stage fright face-to-face . It will be a challenging process, but practice is key to adapting to your fears. At the very least, you will be able to shrink the fear into something less daunting.

The science of stage fright

There is a science behind stage fright, as public speaking can activate our fight-or-flight response. In order to shed the fear we associate with speaking publicly, we must outsmart our primitive response to danger. In short, we must adapt to it — and one way to do this is to practice. Practice your speech in front of anyone who is willing to listen, be it a two-legged or four-legged friend. As long as you are pushing yourself to rehearse regularly, your stress response will lessen over time.

Practicing your speech or your presentation before the big moment also serves as reassurance in and of itself. With practice (and lots of it), you’ll know that messing up your speech is less likely to occur. And if a mishap does take place, you’ll know you were as prepared as you could be, and that you put your best foot forward.

Practices to overcome the fear of public speaking

Below are four habits to upstage your fear of public speaking:

1. Prepare before you practice

If practicing is the muscle you must flex to tackle stage fright, preparation is the strategy. Proper preparation involves knowing what you’re going to say, even in the simplest of terms. Write down your speech or presentation notes, even if it’s just a couple of bullet points!

2. Get feedback

While there’s a reason why you were asked to speak publicly (you’re worthy!), it might boost your bravery if you get someone else's opinion on your speech.

Ask a trusted friend, family member, or workmate, who is willing to listen sincerely and offer their constructive opinions. They might be able to point out blindspots in your talking points, see the strengths in your speech that you can build upon, or simply, make sense of what you want to say and tell you if it’s understandable. Getting high-quality feedback can elevate your presentation and boost your confidence in the process.

3. Reframe the situation

While it may be impossible to avoid stage fright (or the speech that lies ahead), reframing the situation will allow you to approach the impending deadline with less dread and more positivity. For instance, think of every speech as an opportunity to improve your public speaking skills, regardless of your experience level. Look for your point of motivation and work towards it.

Alternatively, it might work to accept that fear is part of public speaking — and once you accept it, you might be able to move past it and focus your attention on more productive things.

When the time arrives and you’re ready to step onto the stage, the fear might still be present — and that’s okay! You’ve practiced and honed your speech, so the only thing to do now is to remember to breathe. One way to do this is to raise both arms overhead and breathe slowly and deeply.

Breathing triggers your relaxation response, signaling to your body that things are okay and you will be okay, too. Since stage fright is strongest right before a presentation, take the last minute to breathe and breathe some more. You’ll kill it!

Although it may be impossible to overcome stage fright altogether, with practice and the right frame of mind, it’s possible to set it aside and deliver a well-crafted and memorable speech or presentation..

Ready to fight your stage fright? Check out TED Masterclass for more information. There, you’ll find more on how to master the art of public speaking.

© 2024 TED Conferences, LLC. All rights reserved. Please note that the TED Talks Usage policy does not apply to this content and is not subject to our creative commons license.

How to Overcome Stage Fear: Essay With Tips

Public speaking and performing are inevitable for people who want to share their experience, knowledge, and ideas with others. But not everyone has enough confidence and self-control to go on stage without fear. Even professional artists and speakers have trouble with stage fright. Dealing with this fear is difficult, but it becomes easier when you approach it as any other multi-step process. The first thing to do is accept the fear. You should understand that this fear is a normal part of your life, and you should not be ashamed of what you feel. Another effective way to overcome stage fear is to become distracted. Before going on stage, talk to your friends, call your parents, or watch an episode of your favorite TV series. Focus on something else but your anxiety, and your heartbeat will be back to normal. Your fear may come from a lack of confidence. The best way to deal with it is thorough preparation. You have to provide in-depth research on your topic and be ready to answer unexpected questions. If you’re going to perform, then you should take into consideration all the unexpected situations (such as a broken mic or power outage) and get ready for them. You’ll become more confident about what you are going to do, and your fear will disappear. One more alternative way to deal with stage fright is to learn a breathing technique. This doesn’t mean that you have to become a yogi, as many professionals use these techniques regularly to calm down: doctors, sportsmen, actors, etc. Among the most popular breathing techniques are equal breathing, abdominal breathing, and 4-7-8 breathing. They will help you to relax and reduce the influence of your fear on the nervous system. The next method to overcome your stage fright works for a wide range of daily situations. People frequently feel nervous about the things that they are unable to change, such as the weather or traffic. When it comes to public speaking, you can change your level of confidence, skills, and readiness. However, you will not be able to change the way your audience perceives you. They might not like your topic, tone of voice, or point of view. The only thing you can do is imagine the worst scenario. You are not going to die from one unsuccessful speech or performance, and you will not lose your job. The worst thing that can happen is that your listeners may not like your presentation. But your life does not depend on your success. This recognition will help you deal with the fear of the stage. The last, but no less important, path to your confidence is regular practice. You may not overcome your fear, but you will get used to it, at least. In fact, the regularity of your performances will not completely eliminate the fear and negative emotions you feel. But you may try to turn your fear into another strong emotion: excitement or enthusiasm. These feelings will be helpful and make you a more passionate speaker. Not only beginners have stage fright, but also skilled artists. You may overcome or tolerate it using various methods: accepting it, distracting yourself, growing your self-confidence, learning breathing techniques, gaining humility, and practicing regularly.

How-to essays (or process essays) aren’t frequently assigned to students. But their content helps students to deal with various life situations. Our essay on stage fear describes six effective ways to overcome stage fright and become a more confident public speaker. You can use all of them or pick the most attractive techniques and apply them in practice.

If you want to learn how to overcome stage fear, our essay may be the first step on your path to persuasive and stress-free public speaking. On our blog, you can take a look at many other interesting samples and guides. You’re welcome to read them and even borrow some ideas, but we kindly ask you not to copy our texts. It will be considered plagiarism.

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Stage Fright

Public Speaking

Reviewed by Psychology Today Staff

Whether it's a speech at a professional meeting, a wedding toast, or competing in a sports event, sweaty palms and shaky knees are commonplace when speaking or performing in front of a group of people. In fact, most people experience some form of performance anxiety , even if it’s only mild. A lot can be at stake, since a good public showing might advance a career , for example. Yet fear can trip anyone up with an increased heart rate and a suddenly blank mind.

• What Is Stage Fright?
• Conquering Performance Anxiety

It seems impossible, but high-profile performers, like singers Adele and Rhianna, suffer stage fright just like the rest of us. Sometimes, such phobia may be part of a larger issue that can include symptoms such as dry mouth, nausea, stuttering , tachycardia, changes in vision, tics, and even tremors. An extreme fear of public speaking is a subtype of social anxiety disorder, and some 7 percent of the adult American population suffers from this condition.

Stage fright can be devastating both professionally and personally, but it’s not considered a full-blown phobia. However, an extreme fear of public speaking is a phobia called glossophobia. Glossophobia is a subset of social phobia or the fear of social situations where one is being watched or judged by others.

Someone might have performance anxiety in the days, weeks, or months leading up to the performance. Just before going on stage, they may feel tense, fidgety, or lightheaded; their hands or voice might shake. Their heart might pound faster, and they may sweat more. They may experience gastrointestinal symptoms, like nausea and stomach pain, with this common type of social anxiety .

The fear of speaking or performing in public is often driven by embarrassment or worry over how someone will be perceived and judged by others. It can be impacted by a variety of factors, including how well the performer knows their material, the size of the audience, whether audience members are friends and family or strangers, etc.

When individuals are scared of public speaking , their fear arouses the autonomic nervous system , triggering a fight-flight-or-freeze reaction. In addition, false beliefs about public speaking and negative thoughts about oneself as a speaker can lead to poor performance. Situational factors—like a new location or different audience—can also be detrimental. And the speaker’s confidence in their skill level can play a key role how well they perform.

Yes, approximately 1 in 4 individuals report feeling anxious about having to present their ideas in front of an audience. Fortunately, there are many techniques that can help people overcome their fear of public speaking .

While stage fright can be distressing in the moment, it is not a mental disorder.

Stage fright, also known as performance anxiety, is generally considered a subtype of social anxiety  because it involves fear of social situations. However, people who have stage fright do not necessarily have trouble with other common types of social anxiety, like meeting new people or eating in public.

According to some speech experts, certain people are born with a fear of public speaking, but they can still take steps to prevent stage fright .

There are many practical tips for overcoming the anxiety associated with stage fright. The first is to have a firm grip on the topic or situation at hand—winging it doesn’t usually work. Practice helps, and rehearsing in front of a mirror or a friend while using index cards, if necessary, is even better. Finally, it is essential to prepare for inevitable questions, which, again, goes back to being very familiar with the topic at hand.

Simple adjustments can help ease this fear—for example, bring notes, don’t convince yourself that you will bomb, and make eye contact to reduce the tension. Relaxation techniques such as deep breathing, meditation , and yoga can also calm the mind before a big event. With proper treatment, people can conquer stage fright and excel in a variety of public performances.

Do your homework: Figure out who your audience is and what matters to them. Having content that you know provides value will help build your confidence and reduce your fear of public speaking . Identify what specifically scares you about an upcoming performance and work on solutions to that.

A little emotional intelligence can help you manage public speaking anxiety. First, acknowledge that your fear is emotional, not rational: You have practiced and prepared, and you’re ready to present. Employ positive self-talk and psyche yourself up for the performance (e.g., listen to music or meditate). Relax your body. Stretch. Give yourself time to rehearse on stage, if possible. Visualize giving a great performance in your mind.

Even non-naturals can improve their public speaking by following a few expert tips. Keep it short; an audience’s attention span starts to wander after 25 minutes. Only address points that are useful to the audience and not obvious. Follow up with a call to action. Add flavor with compelling statistics and anecdotes. Make a human connection by mingling with the audience beforehand and actively engaging them in the presentation.

Learn relaxation techniques to conquer the fear of public speaking by lowering your heart rate, controlling your breathing, and releasing muscle tension. Challenge and reframe any unhelpful beliefs. Shift the focus from performing to communicating valuable information. Be thoroughly prepared, and seek out opportunities to practice. Don’t be afraid to ask for help if you need it.

People of find that once they are on stage, they can access flow, a state of optimal engagement and enjoyment, and all their fear melts away. There are also steps that people can take to flip the script on performance anxiety . For instance, they can stop viewing performance as a threat and instead see it as a challenge, thus increasing their self-efficacy and reducing stress .

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Seven Tips To Overcome Stage Fright

Stage fright is an incredibly common issue, often associated with fear of public speaking or performance anxiety. It refers to the feeling of getting nervous at the idea of being in front of an audience. It usually strikes before you need to give a speech or presentation or otherwise speak or perform for others. In most cases, stage fright is mild and diminishes in response to simple self-help strategies like deep breathing and giving yourself a pep talk. For some, however, the fear can lead to severe anxiety or even social phobia. No matter how stage fright might affect you, there are several tactics you can try to lessen its impact on you and overcome stage fright.

Tips to try for overcoming stage fright

Prepare appropriately.

Preparation can help you embody confidence—and the more confidence you have, the less room there may be for fear. This is why being ready for your presentation or performance matters. Take advantage of all the preparation time you’re given. If you are speaking, rehearse often. Memorize your lines, plan out your pauses and breaths, and practice making eye contact with the audience. If you’re dancing, acting, or playing music, dedicate sufficient time to training. The more comfortable you are with what you’re presenting, the less nervous you may be.

One way to prepare is by hosting a mock presentation for friends or family. You can control how many people are watching you and the stakes are low if you make a mistake, but you still benefit from speaking or performing in front of a group before the big day. Ask for feedback from your audience to improve your presentation, and repeat the exercise as often as necessary until you feel more comfortable.

Shift your perspective

Although it can be scary to get up in front of a crowd, you might benefit from trying to shift your focus from what you’re afraid of to what you or someone else might gain from the experience. For example, if you’re going to be speaking in front of others, consider the potential outcome your speech may have. Will it save money? Advance your career? Teach someone vital information? Could it potentially improve or even save lives? Or, if you’re imparting art in the form of dance, poetry, or music, for instance, think about the audiences who may be touched by your work, and the fulfillment you’ll feel by having put yourself out there. 

Practice positive self-talk

It can also be helpful to examine the way you’re speaking to yourself about your fears. Do you find yourself saying things like "I’ll never get this", "I'm not smart enough to do this”, or “People won’t like what I have to offer”? If so, reframing your internal dialogue to reflect a more positive outlook can have tangible effects. For instance, one study found that students who recited a positive affirmation to themselves before giving a speech experienced less performance anxiety than those who didn’t.

Try to be realistic

Accept the possibility that there may be both good and not-so-good parts of your public speaking or public appearances and that this is okay. Try to avoid the common cognitive distortion of black-and-white thinking, which can make you feel nervous or embarrassed and believe that your performance is a complete failure if it's not flawlessly perfect. Remember that stage fright affects most people from time to time, so audiences will generally understand if you have a few shaky moments, make some mistakes, or struggle with maintaining eye contact. By embracing this realistic mindset, you can work on overcoming stage fright and boost your self-confidence.

Adjust your environment as needed

Whenever possible, take advantage of the opportunity to make accommodations to your environment to increase your comfort levels. For example, you may feel more comfortable presenting with the aid of your notes nearby, or you might prefer to have a digital presentation to reinforce your main points and keep you on track. Even minor things like wanting to sit instead of stand, preferring a headset versus a handheld microphone, or having a glass of water nearby can make a difference in your confidence levels, so don’t be afraid to ask. In most cases, the people in charge of making the event run smoothly will be happy to discuss what they can do to help it be a positive experience for both you and the audience.

Try calming exercises

Practicing calming exercises such as deep breathing can reduce anxiety related to stage fright, both in the moment and in the days or weeks before. Research shows that deep breathing can trigger changes in the brain, leading to “increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion”. You might try using an app or watching some online videos to learn basic breathing techniques that you can use as needed to avoid or decrease the effects of stage fright.

Get a good rest the night before

Studies show that not getting enough sleep can lead to increased stress levels and may cause you to feel anxious during your performance. If you want to feel calmer going into your presentation and work on conquering stage fright, getting a good night's sleep beforehand can help. That said, relaxing enough to fall asleep when you're worried about going on stage the next day can be difficult. In this case, consider trying some classic sleep-inducing techniques such as a warm shower before bed, limiting caffeine intake in the evening, avoiding too much screen time at night, and practicing relaxation exercises like progressive muscle relaxation to overcome performance anxiety.

When stage fright escalates

The tips listed above may be useful to anyone who is experiencing nervousness or anxiety about speaking or performing in front of others. That said, experiencing it in an extreme or severe form may be a sign of an anxiety disorder. Social anxiety in particular could be at play. It’s a clinical mental health disorder that’s more than just shyness or the nervousness that many of us feel from time to time in social situations. In fact, the effects of excess adrenaline can be distressing and even debilitating. Symptoms may include:

• A rapidly beating heart
• Excessive sweating
• A rigid body posture
• A tight throat
• Speaking in a soft voice
• Difficulty thinking clearly 
• Difficulty making eye contact with others

These symptoms can be so intense in some individuals that they may end up avoiding situations where they have to interact with or speak in front of others at all. This avoidance can lead to negative impacts on their job and careers, their social relationships, or their personal passions or goals.

How therapy can help

Speaking with a therapist is typically the recommended treatment for those with social anxiety. A trained therapist can help you recognize and shift unhealthy thought patterns about yourself and what others may think about you. However, even if you don’t have a mental health condition that’s creating or adding to your sense of stage fright, meeting with a therapist may still be useful. They can assist you in adopting a more realistic perspective on your fears and developing healthier coping mechanisms for situations in which you experience stress or anxiety. 

Research suggests that both in-person and online therapy can offer similar benefits for people in many different situations. If you’d feel more comfortable with virtual therapy or if it would be more available to you, you might try a platform like BetterHelp. You can fill out a brief questionnaire and get matched with a licensed therapist who fits your needs and preferences. You can then meet with them via phone, video call, and/or online chat to discuss and learn to manage the challenges you may be facing.

Experiencing some level of stage fright before giving a presentation or performance in front of a crowd is normal. The techniques on this list can help you better manage these feelings and address any self-doubt or issues with self-esteem that may arise. If you're concerned that you may have an anxiety disorder that's making situations like these prohibitively difficult or distressing, it may be helpful to speak with a therapist about it.

Frequently asked questions

How can you get over stage fright.

For people wondering how to overcome stage fright when performing or speaking in front of a group, the following tips may help:

• Take plenty of time to review your notes or other preparation materials beforehand
• Ensure you get plenty of rest the night before the performance
• Rehearse the presentation, dance, or performance ahead of time in front of someone you trust, like a best friend, family, or significant other
• Reflect on the negative thoughts you’re having about the event and look for ways to challenge them
• Imagine what success might look like, using visualization and affirmations to put yourself into a more positive state of mind
• Develop a game plan for responding to unexpected issues during the event
• Smile, make eye contact, and keep an upright posture, which may help you connect better with your audience
• Make changes to your environment to make the performance more comfortable, if possible 
• Recognize that stage fright can be natural and be patient with yourself on your journey to overcoming it

Techniques like these may be helpful for managing and reducing stage fright. If you are in need of extra support, speaking to a licensed therapist may also be worth considering. 

Is it OK to have stage fear?

Having stage fright is often natural, and there is nothing wrong with feeling anxious before performing in front of an audience. However, if stage fright is interfering with your ability to work, interact with others, or otherwise live your life, then it may be a sign of an underlying anxiety disorder. 

Why am I scared on stage?

Various factors may cause people to experience stage fright or performance anxiety, including:

• Fear of negative judgment from others
• Perfectionistic tendencies
• High stakes (as in the case of work- or school-related performances)
• Unpleasant childhood experiences
• Fear of the unknown, which can be natural when performing in front of an audience
• Challenges with self-esteem

In addition, certain mental illnesses, like generalized anxiety disorder, panic disorder, and social anxiety can also lead to feelings of fear about performing in front of others. 

Is stage fear permanent?

Although stage fright can be distressing, it is often possible to recover from it through strategies like:

• Therapy, such as cognitive-behavioral therapy (CBT)
• Treatment of any underlying mental illnesses, such as social phobia or panic disorder
• Medication, if needed
• Mindfulness practices, like meditation, yoga, and breathing exercises
• Lifestyle changes, like reducing caffeine intake, practicing good sleep hygiene, and getting plenty of exercise
• Practicing performing in front of others to get more familiar with it

That said, what works for one person may not work for everyone. 

How do I reset my brain from anxiety?

When you’re feeling anxious due to stage fright—for example, right before giving a big speech—several strategies may help you calm your mind and put yourself in a more relaxed state. These can include:

• Practice mindfulness to put your focus back on the present moment, including what you can feel, see, touch, and hear
• Try to notice the emotions you’re feeling without passing judgment on them, which may help you gain some distance from the anxiety
• Slow your breath using exercises like box breathing, which may help calm your nervous system
• Consider finding a way to distract yourself, such as watching a video or reading a book

In addition to these techniques, taking a moment to challenge the anxious thoughts you’re having may also be helpful. For example, if you keep finding yourself thinking, “This is going to be terrible,” you might try replacing that thought with something like, “What proof do I have that this will go badly? Isn’t it possible that it will go better than I’m expecting?”

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Techniques to Overcome Stage Fright Essay (Critical Writing)

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Introduction

Useful strategies/techniques to cope with stage fright.

Presenting a public presentation has been known to be an act that most people fear. This is true whether the presentation involves acting, singing, playing an instrument and even dancing (Carlson, n.d.).

According to Burgis, based on a survey conducted in 2005 indicated that stage fright is the most highly rated fear among Americans. The results of this study indicate 15% of employed people are afraid of oral communication within the organization (2010). The fear triggers physical reactions that cause the heart rate to increase, sweaty palms and/or tension in the muscles (Carlson, n.d.).

Although some individuals have the natural ability to speak in public with minimal strain, the majority of individuals face considerable difficulty when making a public oral presentation (Burgis, 2010). Given that successfully making a public presentation is very crucial this paper will highlight some tips that may be of use in alleviating the tension associated with getting the messages across effectively with minimal strain.

One essential tip in improving presentation skills and reducing stage fright is practice. Stage fright is based on a fear of how the audience will judge the presentation or even the individual making the presentation (Burgis, 2010). It has been reported that practicing alone a few minutes at a time can help the presenter gain confidence while on stage. It may also be necessary to memorize portions such as the opening and closing statements of the presentation.

Another essential tip in combating stage fright is visualization. This requires the speaker to use their imagination and picture the presentation the being carried out without any problems.

In addition to this it may help to imagine how the positive feedback after the presentation will feel, e.g. the feeling of getting the promotion or the customer account, etc. The presenter may want to try and keep imagining this experience from the time they learn that they are expected to make the presentation up to just moments before the actual event (Burgis, 2010).

Given that fear is associated with the mind some author’s indicate that it may be useful in addition to imagination to be familiar with the venue where possible (Carlson, n.d.). A last minute hitch like a faulty microphone or laptop projector may be all it takes to get you unhinged. Arriving a few moments early to make sure all you require is in place and working is useful in alleviating mental stress associated with stage fright.

It is also essential to know the material and focus on a few key points to make an effective presentation (Burgis, 2010) (Widener, 2000). It has been reported that audience often want to get a few key points from the speaker and mountains of facts may ultimately work against you rather than for you. In this regard it helps to know a little about your audience so as to focus on what will be important to them. It will also help the speaker to answer questions because the presentation will have limited the scope.

In addition to that the speaker may want to use the tension to their advantage and avoid focusing on negative aspects that increase tension. Burgis mentions that it is not necessary for the speaker to apologize for nervousness as this may draw the audience attention away from the speech (2010).

Taking long deep breaths will help ease the natural anxiety and allow one to focus on the task at hand (Widener, 2000). Also of benefit to the speaker is the use of positive eye contact and body language. The speaker should avoid staring, looking at the ceiling or floor.

Another important factor highlights the importance of adequate rest prior to the presentation and adequate water (Carlson, n.d.). Some author’s have mentioned that a joke or informal remark when opening helps relax the audience and the speaker as well (Widener, 2000). However, this should be applied with caution because if it doesn’t make the desired impact it may act as a negative catalyst. Lastly, where the need arises it may be wise to use resources such as a speech coach to improve on communication skills.

In a paper on strategies to relieve stage fright by Janet Hoang, the discussion presented provides the reader with information of how to overcome anxiety associated with oral presentations. The paper introduces the issue of anxiety and provides some personal tips used by Janet in overcoming tension.

The key factor she identified as the main cause for her problems with stage fright was attributable to inadequate preparation. Another student, Andrea Babic, also attests to the importance of adequate preparation. In addition, she mentions use of cue cards, appropriate eye contact, body language and knowing the needs of the audience as important to an oral presentation.

Burgis, N. (2010). Presentations Training: Stage Fright and Business Presentation Seminars . Web.

Carlson, E. (n.d.). Strategies for Coping with Stage Fright. Web.

Widener, C. (2000). Top 7 Practical tips fro Overcoming Stage Fright. Web.

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Stage Fright: Definition, Causes, & How to Get Over It

Author: Nicole Arzt, LMFT

Nicole Arzt LMFT

Nicole specializes in psychodynamic and humanistic therapy.  She’s  an expert in complex trauma, substance use disorder, eating disorders, anxiety, depression, imposter syndrome, narcissistic abuse, and relationships and intimacy.

Benjamin Troy MD

Dr. Benjamin Troy is a child and adolescent psychiatrist with more than 10 years. Dr. Troy has significant experience in treating depression, bipolar disorder, schizophrenia, OCD, anxiety, PTSD, ADHD, and ASD.

Stage fright is a common type of anxiety that refers to feeling anxious when presenting before an audience. These anxiety symptoms may be either physical or emotional. In severe situations, they can feel incredibly debilitating. Stage fright can affect anyone—it may even impact people who seemingly appear comfortable in front of a crowd.

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What Is Stage Fright?

Stage fright is a type of anxiety that describes feeling anxious when speaking or performing in front of a group of people. It isn’t just limited to literal stages. In general, stage fright is a colloquial term used to describe performance anxiety, presentation anxiety, or the fear of public speaking .

How Common Is Stage Fright?

According to the National Institute of Mental Health, this fear impacts approximately 73% of the population, making it the most commonly cited fear. 1 Performance anxiety can happen to anyone, even in people who regularly speak or perform in front of crowds. Many professional athletes, actors, and musicians report instances of feeling insecure or anxious before important events. While some people can avoid public speaking or performances, (and, subsequently, avoid dealing with this fear), others face it on a routine basis.

Is Stage Fright a Form of Anxiety?

Yes, even the Anxiety & Depression Association of America classifies stage fright as the fear of public speaking or performance anxiety. 5 Stage fright shares many similar symptoms with other phobias and anxiety disorders.

What Can Trigger Stage Fright?

Stage fright can happen in any setting where you feel worried about being judged for your performance. This fear can happen even if you identify as being gifted with public speaking or whatever you may be performing. It may emerge in front of large audiences and in front of smaller, intimate groups or one-on-one settings.

A person may experience stage fright during the following events:

• Job interviews
• Class presentations
• Exercise classes
• Work meetings
• Speaking to customer service representatives
• Making small talk with strangers
• Making speeches or toasts

Stage Fright Symptoms

Stage fright symptoms may emerge long before your presentation or performance. You might start feeling nervous in the days or hours leading up to the event. As the actual time gets closer, the symptoms tend to become more pervasive and noticeable.

While everyone experiences the anxiety differently, common stage fright symptoms include:

• Excessive dread or worry about the event
• Feeling distant or withdrawn from others
• Experiencing a sense of numbness
• Throat tightness (which can make talking painful)
• Racing heartbeat
• Perspiration
• Nausea or vomiting
• Stomach pains
• Excessive blushing
• Desire to escape and leave the scene
• Intense paranoia about rejection or judgment

Causes of Stage Fright

Stage fright is extremely common, and some experts believe that it is a subset of social anxiety disorder , a condition rooted in fear of judgment and rejection. 2 Someone may also have a severe fear of failure or embarrassment.

Neuroscientists suggest that stage fright might simply represent the fight-or-flight response : the phenomenon where our body reacts to how it perceives certain dangers. 3 During the fight-or-flight response, the amygdala sends the stress response throughout the body, which stimulates epinephrine (commonly known as adrenaline). This adrenaline accounts for the physiological symptoms experienced during stage fright. The patterns happen so quickly that we don’t recognize when it’s happening until we’re in the middle of it.

Is Stage Fright Genetic?

Research shows that genetic factors can play a prominent role in anxiety disorders. While there aren’t many studies examining the origin of stage fright, up to 30% of generalized anxiety disorder cases appear to be genetic, meaning anxiety runs in families . 4

Can Stage Fright Be Prevented?

Due to the nature of stage fright, preventing it can be challenging. Still, knowing the material, lowering the fear of judgment, and building confidence can all help prevent the condition from growing. People may do well to also decrease their preexisting anxiety. Someone with high stress, worry, and tension would be more likely to develop a case of stage fright.

13 Tips for How to Overcome Stage Fright

Overcoming stage fright requires effort, intention, and continuous practice. Relief doesn’t happen overnight. And while you may never truly love to speak in public, you can become more comfortable and confident. Most people integrate several different coping skills to improve their stress response.

Consider these 13 tips for tackling stage fright:

1. See a Therapist

A therapist can help you explore the root of your stage fright and address other underlying concerns. For instance, sometimes, stage fright emerges in response to a traumatic experience. Or the stage fright may be so debilitating that it’s affecting your overall quality of life.

Cognitive-behavioral therapy (CBT) tends to be the gold standard of treatment for anxiety disorders. 6 This therapy will help you target your automatic thinking and shift your negative associations about stage fright into more neutral or positive ones. In more severe cases, anxiety medication may be recommended. Your therapist can help facilitate an appropriate psychiatrist referral.

Make Fear Less Intense & Less Frequent

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2. Form a Clear Intention for Your Performance

Nervousness and anxiety can derail you from what you are trying to accomplish or convey. So, shift the focus from your fear and connect with your true intention or core message that you would like to bring to the table—talking to an audience about a topic you’re passionate about, requesting a refund for a return at a store, asking your boss for a raise, etc. Envisioning in your mind a concrete goal or objective as you prepare for the awaited moment can help you stay on point and present yourself clearly and confidently.

3. Practice Beforehand

Spend some time familiarizing yourself with your material. Practice as much as you reasonably can until things feel more natural. If possible, practice in front of trusted loved ones and ask for feedback. Ask them what you’re doing well and what they think you need to improve.

4. Tell Yourself a Positive Mantra

Before you enter a challenging situation, it’s a good idea to give yourself a small pep talk. To keep things simple, consider developing a mantra that helps ground you.

Some examples of positive mantras include:

• Even if I feel nervous, I come across as confident.
• People want to hear from me.
• I am going to do a great job!
• This situation is so temporary.

5. Practice Positive Visualization

Positive visualization can help people perform better and feel more confident during those performances. For example, one study found that student-athletes who visualized themselves performing the movement to the best of their ability or beyond demonstrated a 10-15-pound increase in weight lifted. 1

Spend some time imagining yourself succeeding at the scary, daunting task. What do you envision? Close your eyes and meditate on this scene for a while. Think about how it feels to completely succeed and be at ease with your audience. Imagine the lightness in your body.

6. Engage in Deep Breathing

When you breathe deeply , you send signals to the body to relax and calm down. These signals can help counteract the adrenaline your brain sends when it senses danger. In response, slow breathing can decrease your heart rate and blood pressure. 8

To practice breathing deeply, inhale your breath through your nose and hold for five counts. Use your mouth to exhale fully and hold for five more counts. Repeat several times. You should feel your belly expand and contract during this exercise.

7. Do a Grounding Exercise

When you’re feeling like your nerves are getting the best of you, try doing a grounding exercise . This simple strategy acts as a diversion enabling you to detach from your stage fright and bring you to a calmer mental state. A quick and easy one to remember is the five senses exercise: What are five things you see, four things you hear, three things feel, two things you smell and one thing you can taste? You’ll notice that just the act of trying to figure out all the senses in itself will start shifting you away from your anxiousness.

8. Avoid or Limit Caffeine & Other Mood-Altering Substances

You may assume that a cup of coffee will perk you up. Or, an alcoholic drink may tempt you to help take the edge off. Be careful with these habits—any mood-altering substance can aggravate your nerves and actually worsen your anxiety. If you feel nervous, it’s best to avoid anything that could disrupt your headspace. That said, in most cases, it’s important to try to eat something (even if you feel a bit nauseous). A healthy snack or meal will provide you with the energy you need to perform.

9. Focus on Your Material

Most of the time, if an audience is watching you, they want to learn or feel entertained. They aren’t necessarily there for you —they’re there for what you can offer them. Remember this the next time you’re worried about your nervousness showing through. Hone in on your material. Hone in on how you provide them with what they need at the moment. Even if they notice some anxiety, they’ll be more focused on what they’re learning/receiving than your performance. Subsequently, they will probably also root for your success!

10. Choose a Focal Point to Direct Your Energy

One of the most common techniques used for managing stage fright is picking a spot to focus on in the place where you’ll be speaking—a clock or picture on the wall, a lamp, plant, or anything else that can keep you centered. If possible, try to get acquainted with the venue you’ll be presenting and look around for a few possible spots. This way you can periodically alternate your gaze, preventing you from indefinitely staring at a wall or someone in the audience which could get you off track.

11. Stick With What Works (And What You Know)

If you don’t normally wear high heels, don’t choose your presentation as the day you wear them. If you don’t like making wisecracks, don’t force yourself to “be funny” to fit in. Instead, try to stick with what you already know works. It’s okay to venture outside of your comfort zone, especially if you need to take appropriate risks. But try to avoid making too many drastic changes at one time—doing so will likely make you feel more nervous and uncomfortable.

12. Expose Yourself to Speaking Situations Often

To get better at mastering stage fright, you must place yourself in situations where you need to practice this skill. Commit to speaking more in group meetings. Offer to attend business lunches or lead the presentations. Sit in the front of the room when taking a spin class.

By exposing yourself regularly, you desensitize yourself to all the excess nerves and uncertainty. You become better acquainted with your emotions, and they won’t feel as debilitating.

13. Reassess After Your Presentation

After your presentation, take some time to reflect on what went well. Try and identify at least two or three accomplishments, no matter how small they may seem. It’s reasonable to reflect on how you want to improve. In doing this, aim to be nonjudgmental with yourself. You are growing and learning, and beating on yourself will only exacerbate shame.

Stage Fright Treatment

Therapy is the primary way mental health professionals would address presentation anxiety, stage fright, or performance anxiety. By working to identify the thoughts, feelings, and behaviors connected to the stress, a therapist can offer helpful interventions for anxiety .

As with other anxiety conditions, exposure therapy would be one of the key treatment options. This treatment involves a person performing or presenting in various settings to fight back against the anxiety while fostering a sense of power and control.

Is There Medication for Stage Fright?

Medications may not be used to treat stage fright directly, but professionals could offer medicines to treat co-occurring mental health disorders. By targeting depression and anxiety with medication , a person could feel more comfortable with presentations.

Can Stage Fright Be Cured?

There isn’t a permanent, one-size-fits-all cure for stage fright. However, it’s absolutely possible to overcome most of the fear and learn to perform without excess anxiety. With the right mindset and skills, people can learn how to feel more comfortable in social situations and be confident during presentations.

Final Thoughts on Performance Anxiety

Most people experience performance anxiety and stage fright, and it can feel uncomfortable and frustrating. However, therapy, reaching out to a support network, and practicing positive coping skills can provide you with relief. It’s possible to overcome your anxiety and feel more confident when you perform!

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Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy .

Public Speaking Anxiety and Fear of Brain Freezes (2017, February). National Social Anxiety Center. Retrieved from: https://nationalsocialanxietycenter.com/2017/02/20/public-speaking-and-fear-of-brain-freezes/ .

Music performance anxiety in classical musicians- what we know about what works. (2017, May). US National Library ofo Medicine. Retrieved from: https://nationalsocialanxietycenter.com/2017/02/20/public-speaking-and-fear-of-brain-freezes/ .

Chapter 4- The Fight-or-Flight Response: A Cornerstone of Stress Research (2016). ScienceDirect. Retrieved from: https://www.sciencedirect.com/science/article/pii/B9780128009512000042 .

Genetics of generalized anxiety disorder and related traits (2017, June). US National Library of Medicine. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573560/

Conquering Stage Fright. Anxiety & Depression Association of America. Retrieved from: https://adaa.org/understanding-anxiety/social-anxiety-disorder/treatment/conquering-stage-fright

Cognitive behavioral therapy in anxiety disorders: current state of the evidence (2011, December). US National Library of Medicine. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3263389/ .

Positive Visualization and Its Effects on Strength Training. (2020, August). ResearchGate. Retrieved from: https://www.researchgate.net/publication/343834259

The physiological effects of slow breathing in the healthy human. (2017, December). US National Library of Science. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/ .

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Stage fright: its experience as a problem and coping with it

International Archives of Occupational and Environmental Health

Purpose and method This questionnaire survey of 190 university music students assessed negative feelings of music performance anxiety (MPA) before performing, the experience of stage fright as a problem, and how closely they are associated with each other. The study further investigated whether the experience of stage fright as a problem and negative feelings of MPA predict the coping behavior of the music students. Rarely addressed coping issues were assessed, i.e., self-perceived effectiveness of different coping strategies, knowledge of possible risks and acceptance of substance-based coping strategies, and need for more support. Results The results show that one-third of the students experienced stage fright as a problem and that this was only moderately correlated with negative feelings of MPA. The experience of stage fright as a problem significantly predicted the frequency of use and the acceptance of medication as a coping strategy. Breathing exercises and self-control techniques were rated as effective as medication. Finally, students expressed a strong need to receive more support (65%) and more information (84%) concerning stage fright. Conclusion Stage fright was experienced as a problem and perceived as having negative career consequences by a considerable percentage of the surveyed students. In addition to a desire for more help and support, the students expressed an openness and willingness to seriously discuss and address the topic of stage fright. This provides a necessary and promising basis for optimal career preparation and, hence, an opportunity to prevent occupational problems in professional musicians.

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Procedia - Social and Behavioral Sciences

Juwairiyah Zakaria

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Maarten Son

Journal of Research in music Education

Paul lehrer

Abigail Lockhart

This research asks whether music students would benefit if Musicians Performance Anxiety (MPA) and coping strategies were included in the education syllabus. To assess the demand for MPA education within a music program, music students from three tertiary institutes were asked about their experience with MPA via an online questionnaire. Furthermore, case studies were done via one on one interviews where participants were encouraged to discuss their experiences with MPA in greater detail. A significant amount of music students suffer from medium to severe MPA and have considered giving up their dream job because their anxiety is so debilitating. It is hoped this research will open a dialogue about MPA within tertiary music institutions and provide possible coping strategies for those students that struggle with the condition.

Okan Cem Çırakoğlu

In the present research, the Performance Anxiety Scale for Music Students (PASMS) was developed in three successive studies. In Study 1, the factor structure of PASMS was explored and three components were found: fear of stage (FES), avoidance (AVD) and symptoms (SMP). The internal consistency of the subscales of PASMS, which consisted of 27 items, varied between 0.89 and 0.91. The internal consistency for the whole scale was found to be 0.95. The correlations among PASMS and other anxiety-related measures were significant and in the expected direction, indicating that the scale has convergent validity. The construct validity of the scale was assessed in Study 2 by confirmatory factor analysis. After several revisions, the final tested model achieved acceptable fits. In Study 3, the 14-day test-retest reliability of the final 24-item version of PASMS was tested and found to be extremely high (0.95). In all three studies, the whole scale and subscale scores of females were significantly higher than for males.

Psychology of Music

Music performance anxiety (MPA) is a prevalent problem for musicians. MPA has been conceptualized as a type of social anxiety and also as a discrete focal anxiety with normal functioning outside of specific music performance situations. In an effort to examine unique and overlapping components of MPA and social anxiety, 130 professional musicians were assessed concerning self-reported MPA in three different musical performance settings (solo, group, and practice) using the Performance Anxiety Questionnaire and also completed measures of general social anxiety. Results showed that the expression of MPA varies by performance setting, with the most anxiety reported during solo performances. Regression models demonstrated that general measures of social anxiety increasingly predicted MPA from practice, to group, to solo settings, with fear of negative evaluation uniquely predicting anxiety in all three contexts. These results highlight fear of negative evaluation as a core component of ...

Dianna T Kenny

Kenny, D.T. (2011). Prevention and pedagogy (Chapter 10, pp. 285-299). In D.T. Kenny (2011). The Psychology of Music Performance Anxiety. Oxford: Oxford University Press.

Stephanie Shiakalli

Musicae Scientiae

Michele Biasutti

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From Fear to Confidence: The Benefits of Conquering Stage Fright 

By Eric Eng

From Fear to Confidence: The Benefits of Conquering Stage Fright

Do you remember the last time you had to give a presentation in front of your classmates? Did your heart start racing, your palms sweat and your stomach churn with nerves? If so, you’re not alone. This phenomenon is known as stage fright, and it affects countless students across the world. Stage fright, also known as performance anxiety or fear of public speaking, can be a crippling obstacle to academic and professional success. However, with the right techniques and mindset, it can be conquered.

In this blog post, we’ll explore the definition of stage fright, how common it is among students, and the many benefits of conquering this fear. By the end of this post, you’ll have the tools and knowledge you need to turn your stage fright into a powerful source of confidence and success.

What is stage fright?

What is stage fright? Stage fright, or performance anxiety or stage fright syndrome, is a psychological phenomenon characterized by intense fear or nervousness in social or performance situations. It typically arises when a person is called upon to perform in front of an audience, whether it be public speaking, acting, singing, or playing an instrument. The physical symptoms of stage fright can include sweating, trembling, dry mouth, nausea, and an increased heart rate.

These symptoms can significantly impair an individual’s ability to perform, leading to feelings of embarrassment, shame, and failure. While most people experience some degree of nervousness when performing in public, stage fright is different in that it can be so intense that it prevents a person from performing altogether. It is a common phenomenon that affects people of all ages and backgrounds, and it can have significant implications for academic , social, and professional success.

When an individual experiences stage fright, their body undergoes physiological changes in response to the perceived threat of the performance situation. These changes are part of the body’s natural “fight or flight” response and are intended to prepare the body to deal with potential danger. The release of stress hormones such as cortisol and adrenaline increases heart rate, blood pressure, and respiration while redirecting blood flow away from the digestive and reproductive systems and toward the muscles and brain.

This physical response can lead to symptoms such as sweating, shaking, dry mouth, and nausea. Additionally, the body’s cognitive processes can be affected, leading to difficulty concentrating, memory impairment, and distorted perception of time. While these physiological responses are meant to be protective, they can also be overwhelming and distracting, making it difficult for individuals to perform to their best ability. Recognizing and understanding the physical symptoms of stage fright is an essential first step in managing this common issue.

Stage fright can manifest in different forms, with some individuals experiencing it in specific performance situations while others may experience it more generally. Here are two of the most common types of stage fright:

• Performance anxiety: This type of stage fright can occur when a person is required to perform a specific skill or task in front of others. This can include musical performances, theatrical performances, athletic competitions, and other forms of public display of skill. Individuals with performance anxiety may worry about making mistakes, forgetting their lines or music, or being judged by the audience.
• Fear of public speaking: This type of stage fright is specific to speaking in front of an audience. It is one of the most common forms of anxiety. It can be particularly prevalent among students, who are often required to give presentations in class or participate in group discussions. Individuals who fear public speaking may worry about forgetting their lines or fumbling their words, being judged by the audience, or appearing incompetent or unprofessional.

While these two types of stage fright are distinct, they can also overlap, with individuals experiencing both performance anxiety and fear of public speaking in different situations. It’s important to recognize that stage fright can take many different forms and that there is no one-size-fits-all solution to overcoming it.

What causes stage fright?

What causes stage fright? There are a variety of factors that can contribute to the development of stage fright. One of the most significant factors is genetics. Some individuals may be predisposed to anxiety disorders, including performance anxiety and fear of public speaking, due to inherited traits. Other contributing factors may include past experiences with performance or public speaking that were negative or embarrassing, which can create a negative association in the individual’s mind.

Additionally, self-esteem can play a significant role in the development of stage fright. Individuals with low self-esteem may be more prone to performance anxiety or fear of public speaking, as they may fear negative judgment or failure. Other psychological factors, such as social anxiety disorder, can also contribute to the development of stage fright. In some cases, physical factors such as an overactive thyroid or low blood sugar can contribute to the development of anxiety and stage fright.

It’s also important to note that situational factors can also contribute to stage fright, such as the size of the audience, the perceived importance of the event, and the individual’s level of preparation. Understanding the various factors contributing to stage fright is important in managing and overcoming this common issue.

Social anxiety disorder, also known as social phobia, is a type of anxiety disorder that can play a significant role in developing stage fright. Individuals with social anxiety disorder experience intense fear and anxiety in social situations, such as interacting with strangers, participating in group activities, or performing in front of others. Social anxiety disorder can manifest in various ways, including blushing, sweating, shaking, or avoiding social situations altogether.

When it comes to stage fright, individuals with a social anxiety disorder may be more prone to experiencing intense fear and anxiety in performance situations, such as giving a presentation or performing on stage. This is because these situations are often perceived as social situations, with the individual feeling like they are being judged or evaluated by others. The fear of negative evaluation or criticism can be overwhelming, leading to physical symptoms such as sweating, shaking, and rapid heart rate.

Not all individuals with stage fright have a social anxiety disorder, and not all individuals with a social anxiety disorder will experience stage fright. However, social anxiety can be a significant contributing factor for some individuals, and it’s important to address this underlying issue to effectively manage stage fright.

Treatment for social anxiety disorder may include therapy, medication, or a combination of both. It can help individuals develop coping strategies to manage their anxiety in social and performance situations.

How can anxiety disorders exacerbate stage fright?

How can anxiety disorders exacerbate stage fright? Anxiety disorders can exacerbate stage fright by intensifying the fear and anxiety associated with performance situations. For individuals with anxiety disorders such as generalized anxiety disorder or panic disorder, the physical and emotional symptoms of anxiety can be more pronounced, making it difficult to manage the symptoms of stage fright. Anxiety disorders can also lead to cognitive distortions, such as negative self-talk or catastrophic thinking, further exacerbating the fear and anxiety associated with performance situations.

In addition, anxiety disorders can create a feedback loop in which the fear of stage fright can lead to increased anxiety and avoidance of performance situations, reinforcing the anxiety and fear in future situations. For example, an individual with a social anxiety disorder who experiences intense fear and anxiety during a presentation may begin to avoid future presentations, which can reinforce the belief that presentations are scary and overwhelming.

Effective treatment for anxiety disorders can be important in managing stage fright. This may include therapy, medication, or a combination of both, as well as strategies such as exposure therapy, relaxation techniques, and cognitive behavioral therapy. By addressing the underlying anxiety disorder, individuals can better manage the physical and emotional symptoms of stage fright and improve their overall performance in performance situations.

The benefits of conquering stage fright

Improved self-confidence.

One of the most significant benefits of conquering stage fright is improved self-confidence. When individuals can overcome their fear of performing in front of others, they often experience a boost in their self-esteem and overall confidence levels. This newfound confidence can extend beyond performance situations and into other areas of their lives, such as social interactions, academic pursuits, and professional endeavors. By learning to manage and overcome their fear of stage fright, individuals can develop a sense of mastery and control over their emotions, increasing their self-worth and confidence.

Enhanced communication skills

Another benefit of conquering stage fright is the enhancement of communication skills. Public speaking and performance skills are highly valued in many industries and professions, and communicating effectively can be a key factor in academic and professional success.

By overcoming stage fright, individuals can improve their ability to articulate their thoughts and ideas clearly and concisely, leading to increased confidence in their communication skills. Additionally, overcoming stage fright can help individuals develop better listening skills and adapt to different audiences and communication styles.

Increased opportunities for personal and professional growth

Conquering stage fright can also lead to increased personal and professional growth opportunities. By improving their performance skills and communication abilities, individuals may be better equipped to pursue new opportunities in their personal and professional lives.

For example, students who previously avoided public speaking may feel confident enough to participate in class discussions or take on leadership roles in extracurricular activities . Similarly, an employee who overcame their fear of public speaking may be better positioned for promotions or new job opportunities that require strong communication skills.

Potential for decreased anxiety and improved mental health

Finally, conquering stage fright has the potential to lead to decreased anxiety and improved mental health. Performance anxiety and fear of public speaking can be sources of significant stress and anxiety for individuals, and overcoming these fears can reduce overall anxiety levels.

This can positively affect mental health, including improved mood, better sleep, and reduced symptoms of anxiety disorders. By learning to manage and overcome stage fright, individuals can develop coping strategies and resilience that can be applied to other areas of their lives.

How to overcome stage fright?

How to overcome stage fright? Various techniques can help individuals overcome stage fright and develop the confidence and skills to perform in front of others. Here are five effective strategies for managing stage fright:

Preparation and practice

One effective way to overcome it is through preparation and practice. This involves practicing the performance or presentation in advance, familiarizing oneself with the material, and practicing in front of others. By rehearsing the performance or presentation, individuals can develop greater familiarity and confidence in their abilities. Additionally, practicing in front of friends or family members can provide constructive feedback and support, which can help reduce anxiety and build confidence.

Visualization and positive self-talk

Another technique for overcoming stage fright is visualization and positive self-talk. This involves imagining oneself successfully performing the task or presentation and using positive self-talk to reinforce confidence and reduce anxiety. Visualization can help to create a sense of familiarity with the performance situation, while positive self-talk can help to build confidence and reduce negative self-talk.

Physical relaxation techniques

Physical relaxation techniques, such as deep breathing, progressive muscle relaxation, and meditation, can also effectively reduce its symptoms. These techniques help to reduce muscle tension, slow down heart rate, and promote a sense of calm and relaxation. Practicing these techniques regularly can help individuals feel more prepared and relaxed in performance situations, leading to improved performance and reduced anxiety.

Exposure therapy

Exposure therapy is a technique therapists use to gradually expose individuals to the source of their fear, in this case, performing in front of others. This can involve starting with less anxiety-provoking situations, such as practicing in front of a small group of friends or family members, and gradually working to more challenging situations. Exposure therapy can help individuals become more comfortable and confident in performance situations, reducing their fear and anxiety.

Medication and therapy

Medication and therapy may be necessary for some individuals to effectively manage stage fright. This may include anti-anxiety medication, such as benzodiazepines or beta-blockers, which can help reduce physical anxiety symptoms. Therapy, such as cognitive-behavioral therapy, can help individuals develop coping strategies and identify and challenge negative thoughts and beliefs related to performance anxiety. Sometimes, a combination of medication and therapy may be most effective in managing stage fright.

In summary, conquering stage fright can lead to many benefits, including improved self-confidence, enhanced communication skills, increased opportunities for personal and professional growth, and the potential for decreased anxiety and improved mental health. Students must learn effective strategies for managing this dilemma, such as preparation and practice, visualization and positive self-talk, physical relaxation techniques, exposure therapy, and medication and therapy if necessary.

Overcoming stage fright can help students excel academically, socially, and professionally and develop important life skills that will serve them well beyond their school life. If you are struggling with stage fright, seeking help and support from friends, family, and mental health professionals is important to develop effective strategies and overcome this common obstacle to success. Remember, it can be conquered, and with the right techniques and mindset, you can turn your fear into a powerful source of confidence and achievement.

Having all the necessary information is important before choosing any course of action. AdmissionSight is always here to assist you with any questions or concerns. We have more than ten years of expertise assisting students in successfully navigating the challenging admissions process.

Consult with AdmissionSight and find out what we can do to help you get into the school of your choice by ensuring that you are sufficiently aware and well-prepared for the application process.

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Stage Fright: Examples & Lessons From Famous Sufferers

Finally the day has arrived. The opportunity you have been waiting for is here. Years of musical theatre college and training have led up to this moment. You love what you have read about the play, you’ve learned the songs by rote, and you have heard great things about the director.

You have been preparing your lines for the audition and you feel you know and identify with the character and are desperate for the opportunity to step into the role. But as you step onto the stage and face the audition panel, you clam up, blush and start to sweat. Your mouth dries up and none of the words come out. What is going on?

Stage fright – or performance anxiety – is something you should be prepared for so that you can deal with it when it happens, or possibly even prevent it happening altogether. But it is not something that just happens to beginners. The most famous of actors have had to cope with it, on stage, in front of their audiences, ad libbing their way until their lines come back to them. If we take a look at some of the world’s best-known actors and stage performers we see that it is a problem which many have had to face in some form at some point in their career.

Crucified in Polyester

The reason for stage fright is pretty obvious: fear of failure in front of an audience.

Earliest Known Footage of Carrey Performing Stand Up

Jim Carrey was put off performing – almost for life – after a dreadful experience as a stand up comic when he was 15. “It was horrific,” he said, looking back. “My mother dressed me in a polyester suit, which was a big mistake. At the club they loved nothing better than for somebody to come in who definitely wasn’t hip. Then they’d proceed to destroy them… to basically skin them alive on stage.”

As the audience chanted “Crucify him!”, the club host repeated into his microphone, “Totally boring.” It took Carrey two years to get back onto a stage. But it’s a good job he did, otherwise he may have missed out on mainstream Hollywood success decades later.

Kim Cattrall on Stage Acting

Confidence appears to ooze from Kim Cattrall, who grew up in both Canada and Britain. But she has also had acting moments that were plain tough. Playing Samantha in Sex and the City she had to film a naked photo shoot scene. She says it took her weeks to prepare and even then: “I got on the set for the scene and I had a really hard time doing it. I had to go back and take a few minutes and sort of get into the skin of Samantha in order to be that open.”

Another Kind of Anxiety – What Will the House Think?

Eighty-one year old actor William Shatner may be best known as Star Trek’s Captain James T. Kirk, but he started out in theatre college and went on to perform Shakespeare . Of his own stage fright, Shatner says “my fears are not the primitive, ‘I’m afraid I can’t talk’ kind of fear that young actors have.” Instead, he said ahead of the show that he feared tickets would not sell.

Shatner Being Self-Critical of His Craft

Though his recent biographical play Shatner’s World: We Just Live In It went down well abroad, he said he felt standards in New York were higher and was anxious about how the New York audience would accept him.

Fright Busting

So if you are concerned about your performance for one reason or another, you are in pretty good company. In fact, public speaking – in all its forms – is reported as the most common fears amongst adults. Luckily, there is plenty you can do about it:

Relaxation Techniques

Breathing deeply and visualization are one of the most common tips. And this is not just something to try when anxiety strikes, but should be part of the preparation for any role. If you’re undertaking musical theatre college you’ll be familiar with some methods already, but there are many books and websites which can help.

Lucky Charms

If you don’t already have one, consider keeping a small item about your person which you always take on stage. Far from superstition, it can give you a genuine psychological edge just knowing its there. Richard Burton is said to have always worn something red, for instance.

Focus on Your Material

Always keep in mind that the audience are there to see the material being performed, not the people performing it (unless they’re celebrities). Rather than focusing on your stage fright or the audience in front of you, devote yourself 100% to the material and songs you’re delivering; not only will it ‘take you out of yourself’, but it’ll make for a better performance and you’ll end up enjoying the experience more.

Acknowledgement

Although imagining the audience isn’t there works well for most people, that can manifest itself with bouts of ‘shoe-gazing’ as you nervously block out anything beyond the edge of the stage. If this sounds like you, try the opposite: whenever the audience applauds (or laughs on cue, or some other positive signal), acknowledge them with a wry smile or small salute. It’ll help break that nervous barrier between both parties, and remind everyone involved that you’re all part of a communal event designed to entertain.

Brew Some Tea

Do you suffer from butterflies before heading on stage? Ginger and peppermint tea are proven to help settle your stomach, and simply the act of taking five minutes to quietly sip some tea can help you get your head in the game.

And remember, a little bit of performance anxiety is quite natural and is good for you. It is the fire that lights up your performance and makes you shine.

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Managing Student Stage Fright

• December 18, 2023
• Theatre Education
• acting , high school theatre , performance , performance anxiety , School Theatre , Stage fright , theatre skills

It’s 10 minutes to curtain, your lead actor looks green, and you’re not performing Wicked . Yep, it’s an attack of stage fright, also known as performance anxiety, and as a theatre educator, knowing how to handle it is key.

While stage fright may be difficult to experience, the struggles are real and not a sign that a student shouldn’t perform. But knowing how to help in the moment and guide your students’ development of coping skills to self-regulate is an essential part of running a theatre program.

So let’s explore common causes, symptoms, and tips educators can implement to help their students prepare.

Stage Fright Causes & Symptoms

Even the most seasoned performers experience stage fright. Barbara Streisand has forgotten song lyrics in a Central Park concert, Octavia Spencer prefers movies over live shows, and even Taylor Swift admits to using positive self-talk before performances.

In simple terms, stage fright is a form of anxiety that occurs when our brains and bodies believe we’re in danger. It’s the human body’s response to perceived threats that has evolved over millennia. And while no woolly mammoth is chasing us today, the early cave dweller in us feels that going on stage may be dangerous. The anxiety attack gets our attention, forcing us to decide whether to fight, flee, or freeze.

Some of the physical symptoms of stage fright include:

• Racing pulse and rapid breathing
• Dry mouth and tight throat
• Trembling hands, knees, lips, and voice
• Sweaty and cold hands
• Nausea and an uneasy feeling in the stomach
• Tunnel vision

Helping Your Students Banish Stage Fright

Developing strong pre-performance routines is a solid way to help ward off stage fright. Although it can’t cure it entirely, the “muscle memory” of a solid centering ritual helps performers avoid doing what Adele is said to have done—use a fire escape in a bout of stage fright to avoid performing.

“Outside of diagnosed mental illness (which should be treated by a mental health professional), I find two major reasons why students develop performance anxiety,” says Zach Schneider, Troupe Director at Natrona County High School in Casper, WY. “One is a lack of preparation, while the other is the desire to do well and avoid mistakes. Oddly enough, solving the former often helps alleviate the latter.”

And while you can always look out for the signs of performance anxiety, like facial expressions and body language, it’s important to acknowledge your students’ feelings. “Telling a student ‘It’s going to be OK,’ or ‘It’s not that big a deal,’ are not helpful words,” he says. “Anxiety is not a logical response. Anxiety is tens of thousands of years of evolution you’re battling, and it doesn’t stop because someone told us to calm down.”

3 Strategies to Combat Performance Stress

Part of the journey to overcoming stage fright is finding a method that works for you and your students. As you prepare for your next show, consider the following:

• Preparation is key. Even 30 minutes of prep, like running lines, practicing an instrument, or rehearsing a solo, helps develop sense memories that can kick in during moments of panic. This doesn’t mean you, the troupe leader, need to hold a daily organized rehearsal. Instead, encourage students to set a daily reminder and timer on their phones to practice. Suggest they run lines on video chat with a friend. Or sing that solo for their adults at home (who may be thrilled the student wants to hang out with them for a bit).
• Use positive self-talk. Everyone has an inner voice that seems to want to be in charge. And negativity bias is a powerful force to be reckoned with. In layman’s terms, negativity bias is the human way of focusing more on perceived threats over good situations. By practicing positive self-talk, students remind themselves they are prepared, they have successfully performed many times before and they will do so again.
• Practice meditation. The power of our minds is profound, and the practice of meditation helps harness that power for good. The Mayo Clinic has a full explanation of meditation , but two practices that can be easily implemented into rehearsal schedules include guided meditation (perfect for practicing creativity) and yoga (great for getting loose before practice).

Please note meditation isn’t a replacement for traditional medical treatment for anxiety that persists beyond moments of stage fright. Seek trained medical help if your experiences are persistent.

If you want more than just these three ideas to manage stage fright, check out this article over on Dramatics.org , it’s packed with 29 more suggestions.

Stage Fright Can be Managed

There are many ways to deal with stage fright. Help your students (or yourself!) by experimenting. “I’ve used breathing exercises. For example, breathe deep on a four-count, hold for an eight-count, and exhale on a seven-count,” says Schneider. “Or try redirection of thoughts based on focusing on the environment. That is: Find five blue things, four smooth things, three round things, two letters, and one word.”

However, the most important thing is to recognize that stage fright is normal and your Thespians aren’t alone. Just the process of talking about stage fright, its components, and shared commonalities may help students accept the situation and find the solutions that work to help them.

Patty Craft is a regular contributor to the Educational Theatre Association.

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Scare Away Stage Fright Help your child let go of performance fears

You’ve watched your kid practice for weeks for his school play.  He knows the script by heart, has the stage directions memorized, and has perfected his end-of-show bow. But just when you think he couldn’t be more excited to bring the house down, he turns to you and, in a trembling voice, reveals that he’s too scared to perform.

The tears and cries of “I don’t want to go on!” may be unnerving, but they don’t mean that your child’s dreams of Broadway are crushed—even the most theatrically-inclined kids get stage fright. “It’s completely normal for children to get nervous before a show, and sometimes they don’t even realize it until right when they go on stage,” says Nancy Schaeffer, education director at Dallas Children’s Theater.

The root of the nerves varies from child to child, whether it’s being afraid to make a mistake or embarrassed to perform in front of peers. But theater teachers agree that stage fright can be overcome for the vast majority of children. You can help prevent bad cases of the butterflies with these three tips:

Practice will ease the panic.   The more confident your child is about her lines and the flow of the show, the less likely she’ll be to lose her nerve before or during the production. Theater teachers and directors will make sure that their students have ample time to rehearse so that they feel prepared, but you can help your child to be performance-ready at home, too. Suggest that she rehearses her script in front of friends or family to get even more comfortable with the character. You could even videotape her so she can see what a great job she’s doing and where she still needs work. Older kids who are more serious about acting can shoo away stage fright by becoming as familiar as possible with the play. For example, before an audition for  Death of a Salesman , recommend that your child reads the play or watches the movie. Then, when she reads the script at the audition, she’ll have a better understanding of the direction of the play, which can help ease anxieties.

But pre-show nerves might still pop up.  No matter how prepared your child is, it’s likely that he’ll have a few jitters before the show starts. Schaeffer says the best way to squash stage fright at this point is to redirect his attention. Where to begin? Have him play a game like follow the leader, say tongue twisters, or color in a picture. Then, right before he goes on, encourage him to take a deep breath and think about his first line or where on the stage she’s headed. Remind him that he can always look at the teacher (who will usually sit in front of the stage) for cues if he forgets a line or doesn’t know where to go. The walk on stage is usually the scariest part for kids with stage fright, but once they’re out in front of an audience they almost always forget about their worries.

And if my child’s still scared?   While most kids will be stage-fright free once the show starts, there are a few who won’t be able to overcome their anxiety and will fall apart on stage. In these cases, it’s worth considering if theater is right for your child, says Janine Trevins, the artistic director at TADA Youth Theater in New York.

“As a parent, it can be hard to know when to push because you think your child will feel good about her performance when it’s over, and when to realize that it’s just not for her.” If your kid has a meltdown, you or the teacher can take her to the side of the stage, give her a reassuring hug and pep talk (“I saw you reciting your Goldilocks lines at the end of class yesterday and you sounded great!”), and ask if she wants to go back on. Some children might rebound quickly, but don’t put pressure on kids who would rather sit it out. You can’t push a child to get over severe stage fright, and it’s likely that seeing her friends having fun on stage will inspire her to fight her fright and give the stage another shot.

Rachel Morris

Lisa Resnick Tiffany Bryant

January 16, 2020

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The Best Ways to Get Over Stage Fright & Be More Confident

Last Updated: August 18, 2024 Fact Checked

This article was co-authored by Ben Whitehair and by wikiHow staff writer, Aly Rusciano . Ben Whitehair is a Social Media Expert and the Chief Operating Officer (COO) of TSMA Consulting. With over a decade of experience in the social media space, he specializes in leveraging social media for business and building relationships. He also focuses on social media’s impact on the entertainment industry. Ben graduated summa cum laude from The University of Colorado at Boulder with BAs in Theatre and Political Science as well as a Leadership Certificate. In addition to his work as CIO, Ben is a certified business and mindset coach and Executive Vice President of SAG-AFTRA. He is also a successful entrepreneur as the Co-Founder of Working.Actor, the premier business academy and coaching community for actors. There are 14 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 1,400,888 times.

Dry mouth, nausea, clammy and shaking hands. Are you sick? Not exactly. You have stage fright. Performing in front of an audience can be scary. Whether you’re acting in a play, giving a speech, or presenting a slide show, the pre-performance jitters can creep up on you. But you’re not alone. Every performer experiences stage fright at least once in their lives, and they’ve come up with plenty of tips and tricks to help you overcome it. After reading our article, you’ll know how to get in front of that audience feeling a million times better!

Things You Should Know

• Move your body to shake off those nerves by going for a walk, dancing around, or shimming your body before you step on stage.
• Make time in your performance day routine to relax and sit with your thoughts.
• Kick the fear of failure to the curb by practicing every day by yourself or in front of a rehearsal audience.

Exercise and move your body.

• Take a walk around the block or theater before the doors open.
• Do yoga the morning of your performance to ease your mind and stretch your body.
• Dance backstage to release any built-up energy.
• Try doing power poses before you walk on stage. For instance, place your hands on your hips with your chest out like Wonder Woman.

Watch a funny video.

• Try watching a motivational speech to help you feel more confident.
• Make sure to watch your funny video before doing your makeup—tears of laughter don’t pair well with mascara.

Take time to relax.

• Let the worries and fears of performing slip away. It’s okay if they pop up while you meditate or breathe, but allow them to come and go rather than focusing on them.

Shake out your jitters.

• Try playing the shake-out game backstage. Shake a limb 16 times, then move onto another, and then another. Repeat for a count of 8, 4, 2, and 1.

Stand or sit up tall.

• If you’re sitting, scooch to the edge of your chair (if you can), as this can help you sit up straighter.

Set yourself a timer.

• This tip doesn’t work for everyone, and that’s okay.
• The goal isn’t to feel 100% stage fright free at the end of your nervous time; it’s to give yourself space to focus on what you feel so you can redirect your attention to other things more easily.

Avoid caffeine.

• If you need an energy boost, try eating a balanced meal or taking a power nap .

Tell yourself positive aspirations.

• I am capable of achieving greatness.
• I can and will succeed.
• I believe in myself.
• I can achieve whatever I set my mind to.
• I am strong, confident, and powerful.

If you experience nerves, channel them so that they fuel you. "I think it's healthy for a person to be nervous. It means you care – that you work hard and want to give a great performance. You just have to channel that nervous energy into the show."

Think of the audience as friends.

• Make your vision a reality by asking a friend to sit in the front row. This way, you can look to them whenever the nerves rise. [10] X Research source
• If making eye contact with the audience makes you more nervous, no worries! Stare over their heads at a spot on the wall—they won’t know the difference.

Rehearse every day.

• Record yourself while you’re practicing and watch or listen to it back to see where you can improve. This can help you be more confident , as you’ll know exactly what you’ll look and sound like.
• Time your presentation or speech as you practice so you know if you need to slow down or speed up beforehand.
• Practice in front of a pretend audience full of friends and family members.
• Ask those you practice in front of how you did to get feedback before your big day.

Stick to a routine.

• Aim to get to where you’re performing, speaking, or presenting earlier. The earlier you arrive at the venue, the more time you’ll have to set up and get comfortable.
• Try wearing something to bring you luck, like a bracelet or mismatched socks.

Visualize your success.

• Imagine how you’ll look from the audience’s point of view. What are you wearing? How are you moving or talking?
• Think of it like manifesting —the stronger you think it, the more likely it will happen.

Talk to someone if your symptoms worsen.

• Online platforms like BetterHelp and Talkspace can help you find and talk to a counselor almost instantly.

Expert Q&A

Reader Videos

• Everyone wants you to succeed. No one is out to get you—they’re rooting for you! [14] X Research source Thanks Helpful 0 Not Helpful 0
• Fake confidence is still confidence. If all else fails, put on the persona of the most confident person in the world. Thanks Helpful 15 Not Helpful 2
• Ask a seasoned performer or presenter for advice to see if they have any helpful tricks. Everyone deals with stage fright at some point, even the pros! Thanks Helpful 12 Not Helpful 2

Tips from our Readers

• If you're a musician, make sure you have a section of your music that you can go back to automatically if you lose your place. And remember that the audience will likely not know if you make a mistake, so just go with it!
• If you're performing in front of people you know, focus on the person in the crowd that you trust the most and can be most yourself in front of.
• Imagine that all the audience members are clones of you favorite person. If that doesn't work, then pick any random spot and stare at it.

You Might Also Like

• ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
• ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456
• ↑ https://operationmeditation.com/discover/four-ways-how-to-overcome-stage-fright/
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366876/
• ↑ https://www.psychologytoday.com/us/blog/the-science-willpower/200910/change-your-posture
• ↑ https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
• ↑ https://kidshealth.org/en/teens/nerves.html
• ↑ https://www.goodtherapy.org/blog/psychpedia/performance-anxiety
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814782/
• ↑ https://nationalsocialanxietycenter.com/social-anxiety/public-speaking-anxiety/
• ↑ https://youtu.be/UfLLm-TR_fM?t=102
• ↑ https://www.fords.org/blog/post/strategies-for-students-overcome-stage-fright-in-public-speaking-or-performance/
• ↑ https://www.mayoclinic.org/diseases-conditions/specific-phobias/expert-answers/fear-of-public-speaking/faq-20058416
• ↑ https://youtu.be/yYkwSJsyo2s?t=64

About This Article

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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