Navigating Stage Fright: Embracing the Rush

Imagine the sensation: palms sweating, heart racing, and time seemingly warping. These familiar symptoms often accompany stage fright, a common experience even for those who only face it in their dreams. While the anxiety of performing in front of an audience might never completely fade, there are effective strategies to manage and even harness that surge of emotions before stepping onto the stage.

Recognise the Moment

The first step in dealing with stage fright is acknowledging it. Instead of pushing aside the nerves, face them directly and reorient yourself to the present moment and your purpose. It’s like reaching the peak of a rollercoaster, where a brief moment of tranquil stillness precedes the thrilling ride. Embrace both excitement and fear, and centre yourself through deep breaths or a calming mantra. Remind yourself that your goal is to share, not to prove anything.

Preparing for nerves involves groundwork done long before the performance. Thorough preparation instils confidence and allows you to trust in your abilities. When the moment arrives, take deep breaths, acknowledge your feelings, and choose to be present, enjoying the task at hand.

Get Physical

Sometimes, the best way to escape your thoughts is to engage your body. Moving around the stage before the performance, stretching, or vocal warm-ups can help ground you in the space. This physical preparation varies by project but always aims to connect you with the environment and release any tension.

Walking through the audience area, reciting lines or mantras, helps shift your perspective and reminds you of the audience’s view. On days off, run through the entire play to keep everything fresh. This control over what you can manage—knowing your lines and blocking—frees you to let go of what you can’t, such as the audience’s reactions.


Breathing is a simple yet powerful tool. Deep, mindful breaths can calm your nerves and ground you in the present moment. Visualise your purpose and let this focus bring perspective. Picture your younger self, a loved one, or ancestors, and draw strength from their presence.

Techniques like Wim Hof breathing can help anchor you, turning nervous energy into a state of flow. The adrenaline becomes an ally, propelling you through the performance. A deep breath on stage not only steadies you but also invites the audience to be present and engaged.

Remember, It’s Because You Care

Nerves are a sign that you care deeply about your performance. Channelling this energy into focus can enhance your stage presence. Creating a pre-show ritual, such as listening to a playlist, stretching, and breathing exercises, transforms nervousness into positive energy.

Fear often stems from anxiety, which, in turn, signifies that you care. Embrace this caring nature and let it fuel your performance rather than hinder it. Remember, as artists, your job is to play—to bring reality to imaginary circumstances. When fear creeps in, take a deep breath, connect with your surroundings, and trust in your preparation and the support of those who believe in you.


Visualisation can be a powerful tool. Before going on stage, close your eyes and visualise yourself performing flawlessly. Imagine the audience reacting positively and see yourself enjoying the moment. This mental rehearsal can create a sense of familiarity and confidence.

Positive Affirmations

Using positive affirmations can boost your self-confidence. Repeating phrases like “I am prepared and confident,” “I am going to give my best performance,” or “I am excited to share my talent” can help shift your mindset from fear to positivity.

Familiarisation with the Space

Familiarise yourself with the performance space. Spend some time on stage before the performance begins. Walk around, get used to the lighting, and imagine the seats filled with a supportive audience. This can help reduce the unknown factors that contribute to stage fright.

Warm-Up Rituals

Develop a pre-show warm-up ritual that includes physical, vocal, and mental exercises. This can include stretching, vocal exercises, deep breathing, and short meditations. Having a consistent routine can signal to your body and mind that it’s time to perform, helping to reduce anxiety.

Focus on the Material

Focus on the material and the story you’re telling rather than on yourself. Redirecting your attention to the character or message you’re conveying can take the spotlight off your nerves and place it where it belongs—on the performance.

Support System

Surround yourself with a support system. Having friends, family, or colleagues who encourage and believe in you can provide a significant confidence boost. Their presence and support can be comforting and reassuring.

Mindfulness and Meditation

Incorporate mindfulness and meditation into your daily routine. Regular practice can help you stay calm and focused, both in general and right before a performance. Mindfulness helps you stay in the present moment, reducing anxiety about future events.

Acceptance of Mistakes

Accept that mistakes are part of the process. Even the most seasoned performers make mistakes. Instead of fearing them, accept that they might happen and understand that it’s okay. How you recover from a mistake often matters more than the mistake itself.

Small Performances

Start with smaller performances to build confidence. Perform in front of friends or family before taking on larger audiences. Gradually increasing the audience size can help you become more comfortable performing in front of others.

Professional Help

If stage fright is significantly impacting your ability to perform, consider seeking professional help. Therapists, especially those specialising in performance anxiety, can offer techniques and support to manage and overcome severe stage fright.

Virtual Reality Practice

Incorporate virtual reality (VR) software to practice your performance. VR can simulate a realistic audience, allowing you to rehearse in an environment that mimics the actual performance. This can help desensitise you to the anxiety of being on stage and provide a safe space to work through your nerves.

Stage fright, also known as performance anxiety, is a common experience among performers and speakers. It affects a significant portion of the population, across various professions and situations. Here’s an overview of its prevalence:

General Prevalence

  • Common Experience: Approximately 75% of people experience some level of anxiety or nervousness when speaking or performing in front of others.
  • Severity: While mild anxiety is common, about 10-20% of people experience severe stage fright that can significantly impact their performance.

Specific Groups

  • Performers: Musicians, actors, and dancers frequently report experiencing stage fright. It’s estimated that around 70-80% of performers experience anxiety before a performance.
  • Public Speakers: A large number of people have a fear of public speaking, often ranking it higher than the fear of death. This phenomenon is known as glossophobia and affects roughly 73% of the population.
  • Students: Many students report experiencing anxiety during presentations, oral exams, or public speaking assignments.
  • Athletes: Competitive athletes often face performance anxiety, particularly before significant events or games.

Professional Context

  • Executives and Leaders: Even seasoned professionals, including executives and leaders, can experience stage fright before important presentations, meetings, or speeches.
  • Educators: Teachers and professors may feel anxious before lecturing to large groups, especially if they are new to the profession or teaching in unfamiliar settings.

Contributing Factors

  • Experience Level: New or inexperienced performers and speakers are more likely to experience stage fright, but it can also affect seasoned professionals.
  • Type of Performance: The nature of the performance or speech can influence anxiety levels. High-stakes situations, critical audiences, or unfamiliar settings can increase stage fright.
  • Personality Traits: Individuals with higher levels of trait anxiety or introverted personalities may be more susceptible to performance anxiety.

Addressing Stage Fright

While stage fright is widespread, various strategies can help manage and reduce it. Techniques include thorough preparation, breathing exercises, visualisation, positive affirmations, physical warm-ups, mindfulness, and even seeking professional help when necessary.

Understanding that stage fright is a common and manageable experience can help individuals develop effective coping mechanisms, allowing them to perform with confidence and poise.

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