How to manage stage fright?
Today, I want to talk about a topic that concerns a lot of people: stage fright!
Whether it’s before going on stage, speaking publicly, or even taking an interview, this mixture of stress and excitement can quickly become paralysing. But don’t panic! Stage fright (or performance anxiety) is normal, and even better, it can become an ally if you know how to tame it. So sit comfortably and I will explain everything in this article!
Let’s go!
What is stage fright?
Stage fright is a physical and mental reaction that comes up when you are faced with a stressful or important situation. Your heart pounces, your hands become moist, and your thoughts might get messy.
Why? Because your brain perceives this event as a threat and triggers a ‘fight or flight’ response.
But this is not necessarily a bad thing! Stage fright is a sign that you care about what you are about to deliver. It shows that you are involved, and that you want to do well. So instead of fleeing, why not accept it and take advantage of it?
I’m giving you all the tips and tricks now!
Some techniques to manage stage fright
There exists many techniques to calm down your stress and use it to your advantage. Here are a few of them…
- Performance anxiety is handled before going on stage or starting your performance. It can also be handled in the moment but that is a lot more difficult… not impossible, difficult! So I invite you to listen to yourself before your performance and to ask yourself: how are you? Do you have a true anxiety, or just a manageable little stress?
- Before or during, breathing is your solution! It’s one of the most efficient ways to calm down your spirit and mind. Try to breath in for 4 seconds, hold it for 4 seconds, and breath out for 6 seconds. Do this for a few minutes and you will feel much more at ease and focused on yourself. It’s the foundation!
- Stage fright is often linked to a lack of self-confidence, so preparation is an essential way to manage stress, because we are often scared to be unprepared. So, prepare! Rehearse your script, practice in front of the mirror or with some friends, and visualise your success. The more confident you will be in your content, the less anxiety will seem paralysing. But most of all, trust yourself! Improvisation is the second key to success.
Indeed, preparation of the elements and improvisation to match with the energy of the moment are the winning combo to soothe yourself and calm down your performance anxiety. - Another point : positive attitude! Transform your negative thoughts into positive affirmations. Replace ‘I will fail’ by ‘I am ready and capable.’ Practice having a positive internal discourse.
Indeed, stage fright is a form of fear. Fear is an internal alarm that is often misinterpreted. It doesn’t say: ‘Stop, you can’t do this, you are not able’ but instead it says: ‘Beware! Find solutions or another way out, and move forward!’. This is why improvisation is crucial: it allows you to bounce back in any situation! - Move! Performance anxiety is a form of fear (I remind you!), and fear is an emotion! Emotion is energy, and performance anxiety is accumulated energy. Do a few stretching exercises or shake your arms and legs to release the tension. This will also help to oxygenate your body.
- And finally… acceptation. Accept that you are anxious. Instead of wanting to get rid of it entirely, accept that it is part of the process. Accept, listen, reassure this stress, and as my former drama teacher used to say: ‘take your stage fright by the end and take it on stage to show it that everything is okay!’
Turning your stage fright into a strength
Once you have handled your performance anxiety, it can become your best ally! This adrenaline rush can boost your performance if you know how to channel it properly.
- Channel your energy: Use your nervosity to give more intensity to your performance. For example, an actor can use their stage fright to convey more authentic emotions.
- Focus on your objective: Instead of thinking about what could go wrong, think about what you want to deliver to your audience. Whether it’s a message, an emotion or a story, use your energy to serve your objective.
- Connect with the audience: Remember that the public is here to listen to you, not to judge you. Smile, establish visual contact, and let to magic do its work.
In the end, performance anxiety is raw energy. Once handled, it can give this spark that will make your performance remarkable.
So? Ready to make your stage fright your ally?
No matter if it’s a presentation, a show or any other type of performance, remember that stage fright is a sign that you care about what you are doing. Prepare, breathe, and most of all, be kind to yourself.
I hope I helped you with my tips! And if you want to go further, why not join a drama workshop like those by Act’in Theatre, to learn how to better manage your emotions on stage? (see all our drama classes here) In London or through the net, see you soon!
Now that you know everything, do not hesitate to try our little ‘knowledge quiz’ below!!