Finding how to overcome stage fright is a common experience for performers of all levels as they face the bright lights, expectant faces, and sudden silence before a performance begins. From seasoned musicians to public speakers, many people have experienced a knot in their stomachs and a tremor in their voices threatening to derail even the most prepared performance.
But there’s no need to worry! Performance anxiety is a completely natural response. It’s simply the body’s fight or flight mechanism kicking in and preparing you for a perceived threat. Fortunately, with the right strategies in place and some practice, you can easily learn how to manage those nerves and shift into a more peaceful energy that will help you deliver your performance with success.
The Roots of Stage Fright
At its root, stage fright comes from the body’s fight-or-flight response. When you feel threatened in any way, your body releases adrenaline. Far from a rare flaw, this is a normal part of any new or uncomfortable situation. In fact, some studies estimate that as many as 95% of the performers feel some sort of performance anxiety.
Stage fright tends to stem from a few different factors. Some of the things that can contribute to performance anxiety include the fear of failure, negative self-talk, a fear of public speaking, and a perceived lack of control.
This anxiety can manifest in several ways. Physical symptoms might include a racing heart, sweaty palms, shaky hands, or difficulty breathing. Mentally, you might experience racing thoughts, difficulty concentrating, or dissociation.
Although these are all responses that are meant to help you survive dangerous situations, they’re counterproductive when you’re about to perform. This is why understanding them can help you recognize the symptoms and work with your nervous system to manage them effectively.
Fear of Failure
The fear of making a mistake, being harshly judged, or just not being good enough can be powerful enough to trigger stage fright in some people. This type of fear can lead to hypervigilance, where each misstep tends to feel magnified a thousandfold and borderline catastrophic.
Negative Self-Talk
Your inner critic can sometimes be your own worst enemy. Focusing on negative thoughts such as “I’m not good enough” or “What if I forget everything?” can make you spiral into a self-fulfilling prophecy, which will increase your anxiety and foil your performance.
Loss of Control
Feeling like you’re vulnerable and on display can also be a source of anxiety. After all, when performing, people tend to give up some of the control they have over their environment and the reaction of the audience. This lack of control can end up triggering the fight or flight response, leading to feelings of anxiety.
Pre-Performance Strategies to Overcome Stage Fright
The journey of learning how to overcome stage fright starts long before you’re getting ready to step on stage.
Preparation
The key to becoming more confident in preparation is to become more familiar with the material you’ll be performing. The more familiar you are with the material, the less likely you’ll feel caught off guard. Practice your performance ahead of time, pay attention to details, and incorporate different performance scenarios. You can also visualize yourself delivering your performance successfully, picturing the sights, sounds, and emotions that come with a successful performance.
Positive Self-Talk and Relaxation
Instead of focusing on negative thoughts, counteract them with positive affirmations. Remind yourself of your strengths and past successes. Take deep breaths and meditate to calm your nervous system and counteract the fight-or-flight response.
On-Stage Strategies to Combat Stage Fright
Once the moment of truth has arrived, you’ve prepared, practiced, and visualized success, it’s time to give a captivating performance.
Breathwork
When nerves hit, you should start taking deep breaths from your diaphragm to calm your nervous system down. This strategy also helps you regulate your heart rate.
Connect with Your Audience
Instead of focusing on the negative feelings, shift your focus to your audience. You can use the nervous energy to fuel your performance, make eye contact with audience members, give them a genuine smile, and project your voice with warmth and confidence.
Other Ways to Combat Stage Fright
Overcoming stage fright isn’t a sprint but a marathon you have to work toward. Slowly but surely, you’ll get to a point where you feel confident and become a seasoned performer.
Look for Support
Surround yourself with positive and supportive people who believe in your abilities. You can also join a performance community or find a mentor who will provide guidance and encouragement. You can also watch performances of other people you admire to analyze their stage presence, technique, and the way they connect with the audience to find inspiration and refine your performance.
Celebrate and Enjoy!
Take the time to acknowledge and celebrate everything you’ve accomplished so far, no matter how small, to reinforce a positive self-image. Focus on the passion that motivates you to share your art with the world, find enjoyment in the process, and diminish the pressure to be perfect.
Learn How to Overcome Stage Fright with John Casablancas
Performing live is a journey that requires patience, practice, and persistence — but talent is only one part of the equation. If you’re interested in pursuing singing, acting, or any other performance-oriented career, the experts at John Casablancas International can provide you with the tools, techniques, and industry insights needed to refine your craft and take your skills to the next level. From developing your stage presence to opening doors into the music industry, John Casablancas can help turn your aspirations into so much more.
Ready to get started? Contact the John Casablancas International team today!