If you've ever performed, you've been there—standing in the wings, heart racing, palms sweating, stomach doing flips. Performance anxiety, or stage fright, is something I've dealt with forever -- more often recently. But the good news (I tell myself)? It’s manageable. Whether you’re preparing for a big audition, stepping onto a Broadway stage, or singing in your local community theatre, here are some strategies I've used to help calm nerves and own the spotlight.
1. Reframe Your Nerves as Excitement
Your body’s reaction to nerves and excitement is almost identical—rapid heartbeat, adrenaline rush, heightened focus. Instead of labeling those sensations as fear, remind yourself that they mean you care! Shift your mindset by telling yourself, “I’m excited to share my story,” rather than, “I’m scared I’ll mess up.” Research from Harvard Business School suggests that reappraising anxiety as excitement improves performance and confidence (Brooks, 2014). This small mental adjustment can make a big difference. Sometimes, I also remind myself that it's not about me, it's about the story we're telling!
2. Breathe and Ground Yourself
When anxiety kicks in, your breathing often becomes shallow, which only increases stress. Take a few slow, deep breaths in through your nose, hold for a few seconds, and exhale slowly. Try to ground yourself by thinking about feeling the floor beneath you, wiggling your fingers, or doing a quick body scan to bring your focus back to the present moment. Studies indicate that diaphragmatic breathing reduces cortisol levels and enhances relaxation (Ma et al., 2017). My anxiety likes to shorten my breath as if we're prepping for a sprint and need to pant before we even get started. So, I pay attention to my breathing during half hour and slow it down with a few deep breaths.
3. Trust Your Preparation
Nothing combats nerves like being well-prepared. Studies show that anxiety stifles creativity so it's important to prepare prepare prepare. And if you’ve put in the rehearsal time, trust that your hard work will carry you through. Instead of fixating on the what-ifs, focus on the what is—you’ve practiced, you’re capable, and you’re ready.
4. Establish a Pre-Performance Ritual
(I'm bad at this one) Create a routine that calms and centers you before stepping on stage. I try to make sure my inner monologue is a cheerleader. A short meditation, stretching, listening to a pump-up song, or even repeating a mantra like “I am ready. I am enough.” Consistency in your pre-show ritual signals to your brain that you’re in control. Research has shown that pre-performance routines help regulate anxiety and improve performance (Mesagno & Mullane-Grant, 2010).
5. Visualize Success
Take a few moments to close your eyes and picture yourself performing confidently. Imagine hearing applause, feeling proud of yourself, and delivering your best. Visualization helps train your brain to expect success rather than fear failure. Neuroimaging studies reveal that mental rehearsal activates the same brain regions as actual practice, reinforcing muscle memory and reducing anxiety (Guillot & Collet, 2005).
6. Connect with the Story, Not Your Fear
Just as anxiety stifles creativity, creativity can stifle anxiety. Instead of obsessing over how you’ll be perceived, shift your focus to the message you’re sharing. Whether you’re acting, singing, or speaking, your job is to tell a story. When you immerse yourself in the emotion and intent of your performance, self-consciousness naturally fades.
7. Accept Imperfection
No performance is perfect, and that’s okay! The magic of live performance is its unpredictability. Instead of fearing mistakes, embrace them as part of the experience. The audience is rooting for you, not judging you. They actually LOVE being "in the room where it happened".
8. Find Joy in the Moment
Remember why you love performing in the first place. It’s about connection, storytelling, and expressing yourself! The more you lean into the joy of performing, the less space there is for fear. Try to have a blast with the people around you, too -- theatre people are the best!
Final Thoughts
Performance anxiety never really disappears -- no matter how much experience you have -- but with experience, you get better at managing it. By reframing nerves as excitement, practicing mindfulness, and trusting your preparation, you can step into your performance with confidence. You deserve to shine—so take a deep breath and soak up the joy!
Self-soothing activities
listen to music
snuggling
moving
expressing your emotions
breathwork: as simple as drawing attention to a few deep breaths just before you go out onstage
getting outside
reciting affirmations
getting support from others you trust
References
Brooks, A.W. (2014). Get Excited: Reappraising Pre-Performance Anxiety as Excitement. Journal of Experimental Psychology: General, 143(3), 1144–1158.
Ma, X., Yue, Z., Gong, Z., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect, and stress in healthy adults. Frontiers in Psychology, 8, 874.
Mesagno, C., & Mullane-Grant, T. (2010). A Comparison of Different Pre-Performance Routines on Golf Putting Performance. Journal of Applied Sport Psychology, 22(3), 291–307.
Guillot, A., & Collet, C. (2005). Duration of mentally simulated movement: A review. Journal of Motor Behavior, 37(1), 10–20.
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