Strategies for Managing Stage Fright
by Anne Ueberbach
Assistant Director / Counsellor
Strategies for Managing Stage Fright
Stage fright – the debilitating anxiety that grips millions of people worldwide, from seasoned performers and huge celebrities to novice public speakers. It's an unwelcome feeling that can sabotage even the most meticulously prepared presentations, concerts, or speeches. But fear not! This post will delve into the psychology of stage fright, exploring its causes, symptoms, and, most importantly, effective strategies for managing this pervasive phenomenon.
Who is Affected by Stage Fright?
Stage fright affects individuals from all backgrounds, professions, and age groups, transcending genders. Research suggests that globally approximately 50-75% of people experience some level of stage fright.
In Singapore
A 2020 survey by the National University of Singapore (NUS) found that 75% of respondents experienced public speaking anxiety. Another 2020 study published in the Journal of Music Research found that 83% of Singaporean music students experienced performance anxiety.
Celebrities
Despite their fame and success, many celebrities have publicly admitted to experiencing stage fright, including: Adele, Katy Perry, Taylor Swift, Eminem, Denzel Washington, Ryan Gosling, Jerry Seinfeld, Chris Rock, and many more.
Understanding Stage Fright
Stage fright, often also referred to as performance anxiety, is a complex psychological and physiological response to perceived threat or evaluation. When faced with an audience, our brain's "fight or flight" mechanism kicks in, releasing stress hormones like adrenaline and cortisol. These chemicals prepare our body for action, causing symptoms such as:
Emotional and Psychological symptoms
IrritabilityRestlessness
Hypervigilance
Racing thoughts
Difficulty concentrating
Disorientation
Physical symptoms
Rapid heartbeat and palpitations
Elevated blood pressure
Sweating, trembling, or shaking
Dry mouth, nausea, or stomach discomfort
Difficulty breathing or feeling of choking
Flushed skin
Cognitive symptoms
Tunnel vision / narrowed focus
Memory lapses and difficulty recalling information
Impaired decision-making and problem-solving ability
These symptoms can, in turn, exacerbate anxiety (and in some cases even trigger a panic attack), creating a vicious cycle that undermines confidence and impairs performance.
Causes of Stage Fright
Several factors contribute to stage fright:
Fear of evaluation: The fear of being judged, criticized, or rejected by others.
Fear of failure: The fear of not meeting expectations or making mistakes.
Lack of preparation: Insufficient rehearsal or unfamiliarity with material.
Past experiences: Traumatic or negative experiences related to public performance.
Pre-existing anxiety: Pre-existing anxiety conditions or generalized anxiety can increase stage fright and its symptoms.
Low self-esteem: Negative self-perception and low confidence.
Environmental factors: Unfamiliar settings, large audiences, or time pressures.
Physical factors: Fatigue, illness, or physical discomfort
Strategies for Managing Stage Fright
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Rehearse extensively: Familiarize yourself with your material, and practice in front of mirrors, recorders, or small groups.
Prepare for unexpected situations: Anticipate potential technical issues or questions.
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Deep breathing exercises: Slow, controlled breathing can calm the nervous system.
Progressive muscle relaxation: Release physical tension through systematic muscle relaxation.
Visualization: Imagine yourself performing confidently and successfully.
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5-4-3-2-1 Exercise: Noticing sights, sounds, smells, tastes, textures.
Sensory Exploration: Focusing on a specific sense
Mindful Walking: Paying attention to surroundings.
Grounding Objects: Carrying calming items that stimulate your touch senses
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Focus on your message: Instead of worrying about yourself, concentrate on the content you're sharing.
Reframe anxiety as excitement: View nervous energy as a positive, energizing force.
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Seek supportive networks: Share concerns with trusted friends, family, or mentors.
Join a community: Connect with fellow performers or speakers who understand stage fright.
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Challenge negative self-talk: Replace catastrophic thoughts with realistic, positive affirmations.
Develop a growth mindset: View performances as opportunities for growth and improvement.
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Regular exercise: Regular physical activity reduces overall stress and anxiety.
Healthy sleep habits: Adequate rest enhances cognitive function and reduces stress.
Balanced nutrition: Fuel your body with nutrient-rich foods.
If the above strategies (or other strategies you’ve tried) aren’t enough to manage your stage fright successfully, you may benefit from working with a mental health professional such as a psychologist, counsellor or psychotherapist. Counselling can help you identify the underlying causes of your performance anxiety, such as fear of failure, fear of judgment, or past traumatic experiences. Through techniques like Cognitive-Behavioural Therapy (CBT), they can teach you how to reframe negative thoughts, manage physical symptoms like a racing heart or trembling hands, and develop coping strategies like deep breathing, visualization, or positive self-talk.
My Personal Favourite Quick In-The-Moment Grounding Ritual
Close your eyes and take 5 deep diaphragmatic breaths before going on stage.
Next, listen for 5 sounds.
Next, use positive affirmations to tell yourself "I’ve got this”.
Next, visualize your success (e.g. audience applauding your performance, or someone thanking you for the training you’ve provided).
Open your eyes, and spot 5 things you can see (if this is too easy, find 5 things of a particular color).
Go on stage and give it your best shot! (Don’t aim for perfect, aim for doing your best instead, whatever that may look like in that moment).
Conclusion
Stage fright is a manageable obstacle, not an insurmountable barrier. By understanding its causes, symptoms, and implementing effective strategies, you can transform your relationship with performance anxiety.
Remember, stage fright is not a reflection of your abilities, but rather a natural response to a challenging situation. With persistence, patience, and practice, you can overcome the spotlight's glare and shine with confidence.
About the author
Anne is a a compassionate and experienced counsellor at The Counselling Place Singapore, who empowers her clients to thrive amidst life's challenges. Her expertise across Singapore and Australia spans mental health, career coaching, and multicultural dynamics, informed by her own expat experience and diverse family background.
Anne creates a warm and non-judgmental space for growth and transformation. Her empathetic approach supports individuals, families, and expats navigating life's challenges and transitions.