Science-Based Strategies to Deal with Stage Fright - PART II

Stage fright is completely normal, and in many cases, it’s actually beneficial.

Science-Based Strategies to Deal
with Stage Fright - PART II

Stage fright is completely normal, and in many cases, it’s actually beneficial. That rush of adrenaline makes us more alert, energetic, and present. Over time, through a blend of psychological strategies, controlled breathing, and positive self-talk, I turned my once crippling fear into something that propels me forward on stage.

If you’re currently feeling those all-too-familiar jitters, remember that many great performers—from world-renowned musicians to public figures—started out just as nervous. By applying these science-based strategies consistently, you’re likely to find yourself not only managing stage fright but truly savoring the spotlight once you step onto that stage. Embrace the journey, and who knows—you might surprise yourself by craving that spotlight more than fearing it.

(A) Embrace the Power of Positive Self-Talk: Negative thoughts—like “I’m going to forget everything,” or “Everyone will think I’m awful”—heighten anxiety. Research shows that altering internal dialogue can help you manage stress and build self-efficacy.

How to Do It: Before going on stage, repeat encouraging statements such as, “I’ve practiced this, I’m ready,” or “I’m prepared and capable.” When a self-defeating thought surfaces, label it—“That’s just stage fright talking”—and replace it with a positive or realistic statement about your actual capabilities.

(B) Leverage the Benefits of Body Language: Social psychologist Amy Cuddy’s research on power poses and other forms of confident body language reveals that how you hold your body can affect your mindset. Standing tall can encourage a sense of control and self-assuredness, which can reduce anxiety.

How to Do It: Roll your shoulders back, stand up straight, and keep your chin parallel to the floor. Avoid crossed arms or slouching—open body language sends signals of confidence to both your audience and your brain.

(C) Seek Feedback and Reflect: Data-driven improvements can build confidence. By noticing what you did well and where you can improve, you transform each performance or presentation into a learning experience rather than just a test of your nerves.

How to Do It: Video record yourself. If possible, film your rehearsal or live performance. Watching your performance objectively can help you see that you looked more composed than you probably felt. Invite constructive criticism. Ask a trusted friend, mentor, or coach for honest feedback on your pacing, clarity, and stage presence.

(D) Practice the “5-4-3-2-1” Grounding Technique: Grounding techniques help anchor you in the present moment, shifting your focus away from the spiraling “what if” thoughts that fuel anxiety.

How to Do It: Right before stepping on stage, silently identify five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste (or wish you could taste). If you start feeling overwhelmed mid-performance, take a brief second to notice something tangible—a piece of furniture, the texture of the microphone, or even the color of your cue cards.

Happy Speaking!

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Science-Based Strategies to Deal with Stage Fright - PART I

Science-Based Strategies to
Deal with Stage Fright

(PART I)

What used to be a dreaded moment slowly transformed into something I genuinely look forward to. Now, stepping into the spotlight feels like an exciting challenge rather than a nerve-racking ordeal.

I remember my very first time walking onto a stage. My palms were sweating, my heart was racing, and I could almost feel the heat rising to my cheeks. It wasn’t the fear of messing up my lines as much as the unsettling thought of every pair of eyes focusing on me. The spotlight was both electrifying and terrifying at the same time—I just wanted the ground to swallow me whole. Afterward, it took me days to stop thinking about every small detail of what I did, said, and even how I stood. However, with time, practice, and adopting some essential anxiety-management tools, I started to become more comfortable on stage. What used to be a dreaded moment slowly transformed into something I genuinely look forward to. Now, stepping into the spotlight feels like an exciting challenge rather than a nerve-racking ordeal.

Below are the science-based strategies that helped me—strategies rooted in psychology, physiology, and neuroscience. Whether you’re gearing up for a big presentation, a school play, or simply need to stand in front of a crowd for a speech, these tips can help you conquer stage fright and even begin to love the spotlight.

(A) Reframe the “Fight or Flight” Response: 
Stage fright often activates the same stress response in your body that was originally meant for life-threatening situations. This “fight or flight” mechanism causes your heart rate to soar, your breathing to become shallow, and your muscles to tense—preparing you to fight or run. However, in modern contexts like public speaking, the energy burst from this stress response can be transformed into performance excitement instead of fear.

How to Deal with It: When you feel your heart pounding, remind yourself that this is just your body gearing up for an “energetic” performance. Instead of saying, “I’m so nervous,” shift to, “I’m so excited.” Use physiological arousal to your advantage. A quick warm-up like jumping jacks or swinging your arms can help burn off extra adrenaline and channel that heightened state positively.

(B) Practice Deep, Rhythmic Breathing:

Shallow breathing signals the brain that you’re under threat, which can exacerbate anxiety. Deep, slow, and controlled breathing helps your brain register safety, promoting calmness and better mental clarity.

How to Deal with It: Inhale slowly through your nose for a count of four, hold your breath for four, exhale for four, and pause for four before inhaling again. Repeat this cycle for at least a minute. Or, do Diaphragmatic Breathing. Place one hand on your chest and the other on your stomach. Focus on moving your stomach out and in with each inhale and exhale, ensuring minimal movement in your chest.

(C) Use Gradual Exposure and Visualization: The principle of systematic desensitization from psychology suggests that when we ease ourselves into an anxiety-provoking situation in small steps, our fear response diminishes over time.

How to Deal with It: Practice in small, safe settings. Before stepping onto the big stage, rehearse your speech or performance in front of a mirror, then to a close friend, and then to a small group. Also, visualize success. Take a few minutes every day to imagine yourself delivering a confident performance. Vividly see the stage, the lights, and a relaxed, in-control version of you speaking fluently. This mental rehearsal primes your brain for a calm reaction when the real moment arrives.

...to be continued.