How to Overcome Stage Fear

Even the most professional performers can suffer from stage fright. Stage fright is a common ailment that can happen to anyone from Broadway actors to professional showrunners. If you have stage fright, you may begin to feel nervous, shaky, or even completely exhausted at the thought of performing in front of an audience. But don’t worry – you can overcome your stage fright by training your body and mind to relax and try some of the tips below. If you want to know how to overcome stage fright, follow these steps. Before reading, make sure you know that performing with someone will help. Or having a lot of close friends as an audience will also help you a lot.

Table of Contents

Overcoming Stage Fear on Performance Day

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Stretch the body. To overcome stage fright, there are a few things you can do to relax your body before going on stage. Reducing physical stress can help you stabilize your voice and relax your mind. Rehearse your own dialogue. If you make a mistake, don’t panic! Pretend you’re acting. Here are a few things you can do to relax your body before performing. ^{[1] X Research Source}

Warm the throat to stabilize the voice
Eat a banana before the show. It will help reduce the feeling of emptiness or rumbling in the stomach but will not make you full.
Chewing gum. Chewing gum helps relieve tension in the jaw. However, do not chew candy for too long or on an empty stomach or you may have digestive disorders.
Stretch. Stretching your legs, arms, back, and shoulders is another great way to relieve stress.

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Meditation. In the morning before a performance, or even an hour before, take 15 to 20 minutes to meditate. Find a quiet place where you can sit comfortably on the floor. Close your eyes and focus on breathing and relaxing your body.

Place your hands on your thighs and sit cross-legged.
Try to get to the point where you can’t think about anything else – especially your show, except relaxing each body part.

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Avoid caffeine. Unless you’re addicted to caffeine, don’t use caffeine on the day of the show. You may think it gives you more energy, but in reality it will make you feel more anxious and restless.

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Set an “off timer” for your anxiety. On the day of the show, tell yourself that you’re allowed to worry for a certain amount of time, but then – after 3 hours, for example – all worries need to go away. Setting goals and making promises to yourself will make it easier to achieve.

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Do exercise. Exercise helps relieve stress and increases levels of the hormone endorphin. Get at least 30 minutes of exercise on the day of the show, or at least walk for 30 minutes. This will get your body ready for a great performance.

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Laugh as much as possible. Watch a comedy in the morning, turn on your favorite YouTube video, or spend the afternoon hanging out with the funniest person in the company. Laughing a lot will help you relax and get rid of anxiety.

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Coming soon. Arrive at the venue earlier than all the audience. You will feel more confident if the room will be filled after you arrive instead of before. Arriving early will relieve your stress and make you feel less rushed and calmer.

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Talk to the audience. Some people like to sit in the audience and start chatting with people to gain more confidence. This will help you see your audience as ordinary people like you, and will help you control your own expectations. You can also sit in the audience when it’s full and not tell anyone who you are – this will only work if you’re not dressed up, of course.

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Imagine your crush is sitting in the audience. Instead of imagining all of the audience wearing underwear – which is quite odd – you can imagine that everyone sitting underneath is someone you like. That person loves you and will always listen and agree with whatever you say or do. That person will laugh at the right time, cheer you up, and clap your hands loudly at the end of the performance.

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Drink orange juice. Drinking orange juice 30 minutes before a performance can help reduce blood pressure and anxiety. ^{[2] X Research Source}

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Read the lyrics of your favorite song or poem. Immersing yourself in familiar tunes you enjoy will help you feel calmer and more confident. If you are comfortable reading the lyrics of a song or poem, you will also feel more comfortable conveying your lines with ease and grace.

Overcoming Stage Fear for Speech or Presentation

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Make it interesting. This may sound obvious, but part of the reason you have stage fright is because you’re worried everyone will think you’re boring. Well, you might worry about getting boring because your speech isn’t really that interesting. Even if you have to give a presentation or talk on an extremely rigid topic, think of ways to make it more understandable and engaging. You’ll feel less anxious about giving a presentation if you know your content will be super interesting. ^{[3] X Research Sources}

If appropriate, create a bit of laughter. Telling a few jokes will help you reduce stress and make your audience feel more comfortable.

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Consider your audience. As you craft and rehearse your presentation, consider the needs, knowledge, and expectations of your audience. If you’re speaking to a younger audience, adjust your content, tone of voice, and speech as needed. If your audience is older and more demanding, be more realistic and logical. You will feel less anxious if you know that you can really reach your audience.

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Don’t tell people you’re stressed out. Don’t go on stage and joke about feeling nervous. People will assume you’re more confident just because you’re on stage. Communicating that you’re nervous might make you feel better, but your audience will lose faith in you instead of focusing.

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Taping. Record a video of your presentation. Do this until you look at the video and think, “Wow, what a great speech!” If you’re not happy with your performance in the tape, you won’t be pleased when you appear for real either. Keep filming until you can. When you go on stage, remember how great you looked on the tape and tell yourself that you can do better.

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Move but not constantly. You can blow away anxiety and reach your audience as you move back and forth across the stage. If you move with energy and gestures that emphasize, you will overcome stage fright with just that. But don’t move constantly by moving both hands, playing with your hair, microphone or paper recordings of speeches or presentations.

Constant wiggling will only add tension and make your audience aware that you’re uncomfortable.

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Speak slowly. A speaker’s stage fright often manifests itself by speaking too quickly. Maybe you speak quickly because you’re nervous and want your speech or presentation to end quickly, but this will really make it harder for you to get your point across and reach your audience. Most people who speak quickly don’t realize they’re doing it, so remember to pause for a few seconds after each comment and give your audience time to react to important points.

Speaking slowly will also make you less likely to stumble or mispronounce words.
Time your speech in advance. Get used to the speed you need to complete the speech in an appropriate amount of time. Grab a watch and check the time from time to time to make sure you’re doing it right.

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Ask others about what you did. If you really want to improve your stage fright, you should ask your audience how you’re doing by asking them for feedback, handing out surveys, or asking your colleagues for suggestions. sincere opinion. Knowing how well you did and how you progressed will give you more confidence the next time you have to go on stage. ^{[4] X Research Sources}

The Master Plan to Overcome Stage Fear

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Pretend to be confident. Even when your hands are shaking and your heart feels like it’s going to jump out of your chest, act like you’re the calmest person in the world. Hold your head up high and smile and don’t tell anyone how nervous you are. Maintain that when you’re on stage and you’ll start to feel real confidence.

Look straight ahead instead of looking at the floor.
Don’t drop your shoulders.

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Create your own ritual. Perform a certain ritual on the day of the performance. It could be walking 5km on the morning of the show, the “last meal” before going to the show or even singing a certain song or wearing lucky socks. Do whatever it takes to help you move towards success.

The lucky ring is also part of the ritual. It could be a piece of jewelry that matters to you or a silly stuffed animal that will cheer you up in the dressing room.

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Positive thinking. Focus on the great outcome of the speech or performance instead of the possible mistakes. Combat each of your negative thoughts with five positive thoughts. Keep a memo with encouraging phrases in your pocket, or whatever you need to focus on the benefits your performance will bring to you instead of dwelling on your fears and worries. listen you can feel.

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Seek advice from professionals. If you have a friend who is a professional performer, whether acting or giving presentations, ask for their advice. Maybe you’ll learn a few new tricks and be comforted by the fact that most people have stage fright no matter how confident they appear.

Overcoming Stage Fear in Acting

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Visualize success. Before going on stage, imagine that you have done it brilliantly. Imagine the cheers, the smiles on the audience’s faces, the compliments from your co-stars or the director on how well you did. The more you focus on visualizing the best outcome instead of worrying about the worst, the more likely it is to succeed. Imagine you put on a great performance on stage from the point of view of an audience.

Start early. Start visualizing success the second you take on the role. Get in the habit of imagining the amazing thing you will do.
As your start date approaches, you can actively visualize success by imagining the amazing thing you will do every night before you go to bed and every morning when you wake up.

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Practice as much as possible. Practice until you remember. Memorize the dialogue of the person who spoke before you, so that you recognize your turn. Practice in front of family, friends and stuffed animals or even in front of an empty chair, so you get used to performing in front of others. ^{[5] X Research Sources}

Part of the stage fright comes from thinking you’ll forget your lines and not know what to do. The best way to avoid forgetting those lines is to memorize them as much as possible.
Practicing in front of others will help you get used to the fact that you won’t be reading lines alone. Sure, you’ll get the hang of them when you’re alone in the room, but it’s a whole different story when you’re facing an audience.

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Focus on the character. If you really want to overcome stage fright, try to get into your character’s actions, thoughts, and feelings. The more you immerse yourself in the role, the more likely you will be to forget your worries. Imagine that you are that character instead of a shy actor trying to play them.

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Watch your own performance. Build confidence in yourself by reading your lines in front of a mirror. You can even record your performance to see how great you are and to find areas for improvement. If you keep recording and observing yourself until you know you’ve done it, you’ll have a much higher chance of succeeding on stage.

Watching yourself perform will also help you overcome your fear of the unknown. If you know exactly what you look like, you’ll feel more comfortable on stage.
Monitor your own style, see how you move your hands while giving a speech.
- Note : this may not work for everyone. This procedure can make some people feel awkward and pay attention to every movement of their body. If self-observation makes you feel anxious, avoid using this method.

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Learn to improvise. Improvisation is a skill that all great actors must master. Improvisation will help you prepare for an unexpected situation on stage. Many actors and performers are so worried about forgetting or confusing lines that they don’t consider that other actors will make the same mistake; Knowing how to improvise will help you feel more comfortable performing and ready to deal with whatever comes up.

Improvisation will also help you realize that you can’t control all the performances. It’s not about you needing to be perfect – it’s about being able to deal with any situation.
Don’t appear alarmed or confused if something unexpected happens. Remember that the audience has no script and they will only know something is wrong if your expression is too obvious.

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Body movement. Staying physically active before and during the performance will help reduce anxiety and keep your audience interested. Of course you should only move when your character has to move, but make the most of those movements and gestures so that your body can become more comfortable.

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Stop thinking. Once on stage, focus on your lines, body, and facial expressions. Don’t waste time thinking and asking yourself uncomfortable questions. Enjoy your performance and be in the moment, whether you’re singing, dancing, or telling a story. If you know how to lock your thoughts and fully immerse yourself in the performance, your audience will know that.

Advice

If you make a little mistake while jumping, no one will know, unless you stop. Just keep going and they’ll think it’s part of the dance. Same with lines, the audience doesn’t know it so don’t worry if you miss a line and need to improvise, just keep going.
Try to imagine the audience looking dumber than you (if possible). Imagining them wearing weird clothes can make you feel better. Or try avoiding the audience by looking at the wall behind you and don’t take your eyes off it until you’re comfortable or ready to take the stage.
If your first performance goes well, you’ll feel less stage fright (if any) in subsequent performances.
It would be nice if you choose to perform for your family before going on stage because that will be very helpful!
If you sing in front of friends or family and you forget or miss a few lines, keep going because people will only realize you made a mistake if you stop.
Understand that everyone is supporting you! Don’t be afraid that people will give you a hard time. Confidence up!
Think of different ways that can help you overcome stage fright, such as looking above your audience’s heads or imagining them wearing underwear.
Try singing in front of your friends before performing. This will help you overcome stage fright.
If you make a mistake once, go ahead and pretend it was part of the performance.
Focus on the back of the room.

Warning

Prepare as thoroughly as possible. Practice is the key, the more you practice, the more confident you will feel. Not to mention the quality of your dance, speech or performance will also improve.
Make sure you go to the bathroom before going on stage!
Don’t eat too much before going on stage or you might feel really nauseous. It also drains you of energy. Save it until the end of the performance.
Unless you wear makeup, make sure the clothes you wear make you feel comfortable and relaxed. You don’t want to be embarrassed by how you look on stage. Plus, make sure you wear clothes that aren’t too revealing and are appropriate for your performance. You also don’t want to have a costume problem! Wear something that makes you feel beautiful and proud. That will help you feel more confident about your appearance.
Remember your role! One of the most common mistakes made by inexperienced actors is knowing their lines well but not knowing when to act. You might fall into a series of awkward silences if you don’t remember your turn.

Steps