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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