Stage fright (fear of performing)

If you have a fear of public speaking in front of a large number of people, this condition is experienced by many people. Many millions of people experience fear of audiences, also called “stage fright”. In fact, most people would rather get the flu than stand on stage. Most often, athletes, actors, musicians, speakers, and other people who need to perform in front of a large audience are affected by this phobia.

Such anxiety can cause you to be unable to do what you love, and thus create a successful career. Another negative aspect of this state of anxiety is that it can significantly affect your self-esteem and confidence. It may not be possible to completely overcome the fear of public speaking, but there are many different methods that can help you control your emotional state and reduce anxiety. We will tell you how to overcome the fear of public speaking and become a more confident person.

Symptoms of public speaking anxiety

To learn how not to be afraid of public speaking, you need to understand the causes and symptoms of this condition. Being in the center of everyone's attention, with many pairs of eyes on you and waiting for you to perform, can lead to stress. Your body reacts to this situation as if it were an unexpected attack. In this case, a defense mechanism is triggered that says “fight or flight.” That is why the symptoms of stage fright are similar to those that occur when a person is in a really dangerous situation.

In this case, the following symptoms appear

• pulse and breathing become more frequent;
• dry mouth and tightness in the throat;
• hands, knees, lips, and voice begin to tremble;
• hands become sweaty and cold;
• nausea and an unpleasant feeling in the stomach;
• changes in the angle of vision.

Sometimes, what seems like mere  anxiety could actually be a mild form of depression—not the severe stage where nothing feels enjoyable, but a subtler, more persistent state. To understand the difference between anxiety and depressive conditions, you can read more here.

Causes of performance anxiety

Stress and anxiety before performing on stage cause feelings of anxiety. You have to face your fears and vulnerabilities, accept yourself as you are and not try to prove anything to anyone, is the first step to understanding how to overcome the fear of public speaking.

You need to remember that there are no perfect people, and no one expects you to be perfect. Everyone can make mistakes and it's perfectly normal.

The second step in overcoming stage fright is to learn how to redirect your negative reactions, thoughts, and beliefs about speaking in a different direction, and it's not as difficult as you think.

Stage fright can be exacerbated by both internal and external factors. For example, one of the most common internal triggers is anticipation anxiety, when a person feels very anxious about events that have not yet occurred. This condition often provokes negative thoughts and makes it difficult to prepare for a speech.

External factors, such ascaffeine consumption, can also make the situation worse. Caffeine stimulates the nervous system, causes increased anxiety, and speeds up the heart rate, making it difficult to control emotions during a speech.

Other possible triggers include insufficient preparation, negative previous experiences, fear of being judged by the audience, or excessive demands on yourself. To better cope with stage fright, you should pay attention to relaxation techniques, reduce stimulant intake, and work with a psychologist to work through anxious thoughts.

How to overcome stage fright

We'll give you 10 tips on how to overcome your fear of people on the field, stage, or podium:

1. First, it's a steady practice.
2. Give up caffeine and sugar before the performance. A few hours before the event, you need to eat well so that you don't feel hungry and have enough energy to perform. For this purpose, a dish of low-fat foods that include complex carbohydrates, such as durum wheat pasta, lentil soup, yogurt, or a rice and bean burrito, is suitable.
3. Focus your attention on the pleasure you will bring to the audience, rather than focusing on your fears. Close your eyes and imagine the joy of your performance.
4. Don't think about the possibility of a fiasco. It is better to concentrate on positive emotions and visualize your triumph.
5. Do not allow thoughts that indicate self-doubt.
6. Learn to control your breathing and meditate, as well as biofeedback and other practices that help you relax and redirect negative thoughts in a different direction. You can choose any of the ways to relax on a daily basis, regardless of whether you are going to perform today or not.
7. Before every performance, go for a walk in the fresh air, do some exercises, and stretch your muscles. You need to do everything to relieve tension and anxiety.
8. Make eye contact with the audience - smile and imagine that they are all your old friends.
9. Behave as naturally as possible.
10. Exercise daily, get enough sleep, eat healthy food, and lead an active lifestyle.

It should be remembered that stage fright usually becomes stronger before the performance itself and usually disappears completely as soon as you start speaking, singing, etc.

To maintain morale and reduce stress, not only exercises can be useful, but also certain healthy ingredients that can be included in your diet.

They are a good alternative for those who care about their health and also want to reduce the impact of stress by controlling their eating habits. Regular consumption of healthy ingredients, a balanced diet, and attention to health are simple steps to improving both your mental and physical well-being.

How to overcome fear of public speaking: professional ways

There are also a number of mental techniques that you can use to help yourself overcome the fear of speaking in front of a large number of people and reduce your anxiety level:

1. You should focus your attention on the friendly faces in the audience.
2. You should laugh at every opportunity, if appropriate. This will help you relax as much as possible.
3. You should always look good. If you look good, you feel good too.

You can also practice your skills in front of a small group of relatives or friends whom you trust completely. Such performances will help you get used to the stage and not feel afraid when you have to go out in front of a large audience.

Our tips on how to overcome stage fright will help you reduce your anxiety about speaking. If our tips don't help you, you should consult a specialist who specializes in treating anxiety problems. More effective cognitive-behavioral therapy (CBT) may also help, as well as taking beta-blockers, such as propranolol, which helps to lower your heart rate and block the effects of adrenaline. Such medications are often used by people with stage fright.

Confronting your fears and learning different methods of overcoming them can be a fun and exciting activity. Constant practice will make you not only feel confident, but also realize that you are not at all afraid of performing in front of a large audience, but on the contrary, the stage brings you a lot of pleasure.

Taking care of your mental well-being starts with awareness—explore more insights on our website.