How to overcome

stage fright
What Is Stage Fright?

 So what is stage fright, exactly? Stage fright is a form of anxiety, and

like most anxieties, it’s about your brain and body mistakenly
believing that you’re in danger. Humans have evolved to be really
good at fighting or running away from things that might hurt us. But
even when there’s no actual threat, when you get scared, your body
wants to fight, flee or freeze—and that can get in the way of all sorts
of things, including performing.
How to Overcome Stage Fright

 The first (and maybe the most important) step to overcoming stage
fright is to let yourself off the hook. It’s not a rare experience, and
you’re not unusual for getting pre-show jitters. John Lennon, for
example, was famous for throwing up before he went on stage.
 Adele once ran down a fire escape rather than perform. Eddie Van
Halen, Ozzy Osbourne, Rod Stewart, Carly Simon, Rihanna, Katy
Perry… the list of famous, successful musicians who have had to
navigate and overcome stage fright in order to do what they love is
very long indeed. You’re not alone. So now that you know you’re in
excellent company, here are practical tips for how to overcome stage
fright.
Stage Fright Tips for Before the Day
of Performance
 Set yourself a time limit for feeling nervous.
 It’s normal to feel anxious before a performance, but the longer you let
yourself freak out, the more anxious you’ll grow. Give yourself a short
amount of time to feel nervous—set a timer so you don’t go over—and
then move on and do something active like drink some tea or warm up
your voice and body.
 Visualize your ideal performance
 Close your eyes and imagine yourself performing. You’re hitting every
note, connecting with every audience member. These kinds of positive
visualizations not only help you feel calm but also set you up for success.
Your brain is extraordinarily powerful. Make it work for you.
Stage Fright Tips for Before the Day
of Performance
 Exercise to release endorphins.
 If you’re a performer, you’re probably exercising regularly anyway, so
don’t let your routine slip on the day of a concert. You need those
endorphins. Get to the gym, go for a run, take a dance class—whatever
works best for you. Exercise is one of the best anxiety-management tools
out there. Just don’t overdo it and wear yourself out. Save some energy for
the show.
 Watch something funny to make you laugh.
 Watch YouTube videos of puppies romping in deep snow. Or exchange texts
with a friend who always makes you laugh. Laughter produces endorphins
(like exercise, see above), and endorphins counteract feelings of anxiety.
Stage fright tips for the day of
performance
 Dispel your excess adrenaline to feel calm.
 When you’re anxious, your body is filled with adrenaline, so use it. Jump up
and down. Shake out your limbs one by one. Jog in place. Even a little bit of
movement will help you feel calmer.
 Slow your breath.
 You naturally breathe faster when you’re in fight-or-flight mode, so forcing
yourself to breathe more slowly and deeply can convince your body that
you’re not in danger. Breathe in, and then breathe out through pursed lips.
Set up a rhythm where your out-breath lasts twice as long as your in-
breath as this is naturally soothing to your nervous system.
Stage fright tips for the day of
performance
 Avoid caffeine and other stimulants.
 Before an audition or concert, your body is flooded with adrenaline. There’s no need
to charge yourself up any further. In fact, too much caffeine (like that third cup of
coffee) can actually cause you to feel anxious, so sip some herbal tea, and save the
latte for later.
 Smile to make yourself feel better.
 Even if you don’t feel like smiling, do it. Forcing your face to smile (crinkling your
eyes, letting your smile puff out your cheeks, the whole nine yards) can actually
make you feel happier and calmer because your brain figures that if you’re smiling,
you must be happy. The brain-body connection goes both ways.
 Project confidence in yourself.
 Don’t run around telling everyone how nervous you are. This will deepen your own
anxiety, and you can easily spread your nerves to everyone else. Tell yourself and
your band mates that everything is great, that you’re all going to kill it tonight, that
the audience is going to be enraptured.
Develop a Performance Routine to
Overcome any Stage Fright
 Practice playing or singing every day.
 The more prepared you are, the less nervous you’ll be. Practice gives you
confidence, and the repetition provides your body with sense memories to
rely on, even when your brain is feeling frozen. In fact, School of Rock
instructors recommend practicing for at least 30 minutes every day.
 Use positive statements.
 Reassure yourself. This is not the time to let your inner critic run rampant.
Stick that unhelpful voice in a soundproof box, and tell yourself that you’re
going to be fine, that your voice will sound beautiful, that you’re strong
and capable. Give yourself the pep talk that you would give your best
friend.
Develop a Performance Routine to
Overcome any Stage Fright
 Fix your posture to decrease stress.
 On that same note, don’t let your brain tell your body to slump, sink your
head into your shoulders or fidget. Stand up straight, lengthen your neck
and let your arms hang loosely. Fixing your posture can actually convince
your brain that there’s nothing to worry about. Stand like the superhero
you are.
 Meditate to calm your mind.
 You can meditate right before you go on or even hours before a
performance. Regular meditation teaches you to move past your
immediate emotions and connect with a calmer and wiser part of yourself.
Other Stage Fright Tips

 ACCEPT YOUR ANXIETY AND MANAGE YOUR STRESS.

 Tell yourself that it’s fine to be nervous, and then start working that stress out of
your system. Try clenching and releasing your muscles, starting at your toes and
working up.
 TALK TO A PROFESSIONAL.
 If your performance anxiety is particularly severe, talking to a therapist can be
helpful indeed. It might also be worth sharing your nerves with your coach if you
think they might become a problem. They might have suggestions that will help—
and they can reassure you because they know firsthand just how hard you’ve been
working. If you’d like more information.
 One last thought: a little bit of stage fright is actually a good thing. If you channel
that extra adrenaline and excitement into your performance, you’ll find that you hit
new highs of passion and energy. And that can be very exciting for you and your
audience. Figuring out how to overcome stage fright isn’t easy, but with the proper
tools you can shine onstage like the star you were meant to be.
What Are the Causes of Stage
Fright?
 There are many potential causes of stage fright, and these will differ from
person to person. Some people are more susceptible to performance
anxiety, but it’s important to remember that no one is immune, not even
the most seasoned performers. Even if you’ve never had stage fright
before, chances are that one day, you will feel a flutter in your stomach or
hear an unfamiliar—and unwelcome—quaver in your voice. So what might
be setting off your performance anxiety?

Recognizing the causes of stage fright can help you focus on beating it.
Common causes include:
 Lack of preparation. Let’s face it. If you’re not sure you know the words to
your song or you’re worried you might make a mistake in the opening bass riff,
you’re going to be nervous—and that naturally predisposes you to stage fright.
Luckily, this is one factor that is well within your control. The answer? Practice,
practice, practice.
What Are the Causes of Stage
Fright?
 Lack of experience. While anyone can get stage fright, the less experienced you are,
the more likely you are to have performance anxiety because you have fewer memories
of successful performances to fall back on. You have less evidence that there is
truthfully nothing to be afraid of, so just keep going. It will definitely get easier.
 Fear of failure. There’s no avoiding the truth that getting up in front of an audience is
risky, partly because there is always a chance you might hit a wrong note—and that
people will be there to witness your slip-up. Of course, those same people are there to
witness your far-more-likely triumph, so focus on that possibility instead.
 Pre-existing anxiety. Some people are just born anxious. It’s hardwired into their
brain chemistry. If this is you, in an odd way, you’re lucky because chances are you’ve
already had to learn to manage your anxiety in other situations, and you can apply
those same techniques here.
 High stakes. The more important a performance, concert or audition is, the more likely
you are to feel anxious. But it’s important to keep things in perspective. Your body might
think this is a life-or-death moment, but that’s almost certainly not true. The stakes
might be high, but they’re not that high, so take heart.