8 mindful tips to help you cope with stage fright
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what stage fright is, and what may be causing this type of performance anxiety. Plus, 8 mindful tips to help you cope with (and conquer) stage fright.
Chances are you’ve experienced stage fright at some point in your life. Whether you're getting ready to make a speech, perform in a school play, or even speak up during a class or meeting, the thought of being in front of others (and talking, no less) can be overwhelming.
This type of performance anxiety can manifest physically, causing your heart to pound, your hands to shake, and that dreaded flop sweat to cover your body. You might even feel like your mind is going blank, forgetting who you are and what exactly you’re supposed to be saying right now. We’ve all been there. And while these feelings are completely natural, they can be really tough to deal with and even feel embarrassing.
Stage fright is so common that even people who seem the most confident have most likely struggled with it. And while this fear is just a part of being human, it would be helpful to know ways to help you feel better in the moment, wouldn’t it? Luckily, there are ways to manage this anxiety so that it doesn't hold you back. And it may be easier than you think.
What is stage fright really?
Stage fright is more than just feeling a little nervous before a performance — it’s a strong form of anxiety that can make the idea of being in front of others feel downright terrifying. Imagine standing in front of a group of people, all eyes on you, and suddenly you feel like you’re frozen in place. Your heart races, your mouth feels dry, and it’s as if every word you planned to say has vanished from your mind. This is what stage fright can feel like.
Stage fright happens when your body reacts to the stress of performing by triggering what’s known as the “fight or flight” response. You might notice different physical symptoms of stage fright, like a racing heart, sweaty palms, shaky hands, or a dry mouth. Some people even feel butterflies in their stomach, or they might find their voice trembling. These symptoms are your body’s way of preparing to handle what it perceives as a threat. But when you’re trying to perform or speak, these reactions can make it hard to focus and do your best.
It’s important to remember that stage fright is a natural reaction to discomfort, and it doesn’t mean there’s something wrong with you. Many performers, from seasoned musicians to professional public speakers, deal with these feelings before stepping on stage. The secret here is learning how to manage these symptoms so they don’t overwhelm you.
What causes stage fright?
Stage fright is usually triggered by a mix of different factors that can make you feel anxious or scared about performing in front of others. Getting a better understanding of what is causing your stage fright is the first step to help you find tools to manage it.
Fear of judgment: You might be afraid of making a mistake in front of your colleagues, forgetting your lines in a play, or not meeting people’s expectations with your presentation and public speaking skills. This fear of being judged can make you feel like everything has to be perfect, which adds a lot of pressure, and can result in unintentional self-sabotaging.
Past experiences: If you’ve had a negative experience in the past—like freezing during a presentation or getting embarrassed in front of others—the memories of all the times it happened can stick with you. These past experiences can build up over time, making stage fright feel even more intense and impossible to overcome, as your body is expecting the worst before you even begin.
High expectations: If you’re a perfectionist, you might put a lot of pressure on yourself to perform flawlessly. While it’s great to aim high, this pressure can make you more nervous, especially if you’re worried about living up to your own standards. Also, pro tip: There’s no such thing as perfection. Take it from us, and go easy on yourself with these six tips to help you stop being a perfectionist.
Lack of preparation: When you don’t feel fully prepared for the task at hand, it’s natural to feel more anxious about how it’ll go. If you haven’t practiced enough or if you’re unsure about your material, you might start doubting your ability to perform well. Try holding space for yourself when the doubt creeps in and try one of these seven breathing exercises for anxiety, which can help you get your head back in the game.
Social anxiety: Social anxiety is when you feel extremely self-conscious in social situations and spend a lot of time worrying about what others think of you. Stage fright can be a challenge if you have social anxiety, because it involves facing one of your biggest fears — being the center of attention and having people look at you. These eight tips for overcoming social anxiety will help.
Biological factors: Some people are naturally more prone to anxiety due to their biology. If you’re someone who is more sensitive to stress, you might be more likely to experience stage fright. Your body might respond more strongly to the idea of performing, making it harder to stay calm.
How to conquer stage fright: 8 mindful tips to help you cope
Coping with stage fright isn’t about getting rid of it completely. It’s okay to feel nervous — it’s a sign that you care about what you’re doing. But when that nervousness turns into overwhelming anxiety, it can hold you back. With the right practices and mindfulness strategies, you can calm your body’s response, learn to use that nervous energy to your advantage, and focus on delivering a performance you’re proud of.
1. Practice breathing deeply to calm both your mind and body
When you’re anxious, your breathing tends to become shallow and quick, which can make you feel even more panicked. Slow, deep breaths can help calm your nervous system and bring your focus back to the present moment. Try inhaling deeply through your nose, holding your breath for a few seconds, and then slowly exhaling through your mouth. This can also help reduce the physical symptoms of anxiety, like a racing heart.
💙 Discover how to regulate Anxiety with your breath in this Daily Move session with Mel Mah.
2. Stay in the present moment so you can perform with more confidence
Stage fright often happens because we’re worried about what might go wrong in the future. Will I forget my lines? Will I mess up my presentation? Will I get up in front of my colleagues and embarrass myself? Instead of letting your mind race ahead and focus on scenarios that aren’t real, try to bring your focus back to the present moment — these eight tips can help. Pay attention to what’s happening right now by focusing on the sound of your voice, the feel of the microphone in your hand, or the information you’re sharing with your audience.
💙 Learn how to Get Calm, Get Present with this short practice led by Jay Shetty.
3. Visualize success to help you overcome feeling intimidated by being seen
Before you go on stage, take a few minutes to close your eyes and imagine yourself performing confidently and smoothly. Picture the audience clapping, see yourself delivering your lines perfectly, and feel the sense of accomplishment afterward when you step off the stage or take your seat in a meeting and realize that you did it. Visualization helps create a positive mental image, which can boost your confidence and make the actual performance feel more familiar because you’ve already envisioned it.
💙 Get inspired by Blind Paralympian and world champion Lex Gillette as he reflects on the importance of Envisioning Success.
4. Practice meditation regularly to help you manage your anxiety
Meditation teaches you to observe your thoughts without getting caught up in them, which can be incredibly helpful when dealing with stage fright. A regular meditation practice trains your mind to stay calm and focused. Start with just a few minutes a day, focusing on your breath or a calming word or phrase. Over time, this can help you stay centered and reduce the intensity of your stage fright.
💙 Explore the benefits of meditation with our Meditation for Beginners 7-day series.
5. Acknowledge any feelings you have without judgment
Remind yourself that it’s okay to feel anxious — everyone does at some point. Instead of trying to push your anxiety away, acknowledge it and then gently shift your focus to what you need to do. This approach can help you avoid getting stuck in a cycle of worrying about being nervous, which often makes things worse.
💙 Connect with what you’re actually feeling by Labeling Your Emotions in this meditation from Jay Shetty.
6. Use physical connection to ground yourself when you feel anxious
Feel your feet firmly planted on the floor, notice the sensation of your shoes against the ground, or even wiggle your toes. You can also hold onto a small object, like a smooth stone or a piece of jewelry, and focus on how it feels in your hand. These small actions can help anchor you in the present and calm your nerves, which gives you less time to focus on what could go wrong and more time to remember what’s currently happening.
💙 Calm panic and anxiety with this Panic SOS grounding meditation.
7. Try repeating positive affirmations to boost your mental strength
Before going on stage, try repeating short, encouraging affirmations like "I am prepared," "I can handle this," or "I am confident." Saying these affirmations out loud or in your mind can help replace negative thoughts with positive ones.
💙 Dealing with a loud inner critic? Discover how to rewire your brain with positive thoughts by Shifting Your Self Talk.
8. Ensure you’re prepared to help reduce the probability of stage fright
Make sure you’re prepared by rehearsing your lines, practicing in front of a mirror, or even performing in front of a small group of friends or family. The more familiar you are with your material, the less likely it is you’ll feel anxious on stage. Being prepared can make a huge difference in how you feel when it’s time to perform.
💙 Boost your confidence with this meditation designed to help you Before a Performance, part of The Confidence Series.
Stage fright FAQs
How long does stage fright usually last during a performance?
Stage fright typically peaks just before you begin your performance and can last for the first few minutes once you’re on stage. This is when your anxiety is at its highest, because you’re stepping into the spotlight, and all those “what if” thoughts are swirling around in your mind.
For most people, the intensity of stage fright starts to decrease as they settle into their performance and become more comfortable being in front of people. Once you get going, your focus shifts from your nerves to the task at hand, and your body begins to relax. It’s almost like your mind realizes that things aren’t as scary as they seemed at first and begins to trust that you’re okay. The key is to push through those first few moments and trust that your nerves will calm down as you continue.
What are some quick mindfulness exercises to use just before going on stage?
When you’re about to go on stage and feel those nerves creeping in, practicing a couple quick mindfulness exercises can be helpful. Taking just a few moments can make a big difference in how you feel as these exercises can help slow down your heart rate, bring your attention back to the present moment, and calm your anxiety.
Deep breathing: Focus on taking slow, deep breaths through a technique called box breathing. Breathe in through your nose for a count of four, hold for a count of four, and then exhale slowly through your mouth for a count of four. These seven breathing exercises can also help you come back to the present moment when you find yourself getting too lost in your thoughts.
Grounding: Practice grounding by feeling the contact of your feet with the floor, noticing the texture of your shoes, or gently pressing your feet into the ground to feel more stable and connected. Here are 18 more grounding exercises to try out.
Body scan: Take a few minutes to check in with yourself and assess how you feel. Start at the top of your head and slowly move down your body, noticing any areas of tension and making it a point to consciously relax them.
Can stage fright be completely cured?
While stage fright might not completely disappear for everyone, it can be managed effectively with the right tools and practice. Some people may always feel a little nervous before performing, but that’s okay and normal. The goal isn’t necessarily to get rid of stage fright entirely but to learn how to control it so that it doesn’t interfere with your performance instead.
Many performers find that over time, with experience and practice, their stage fright becomes less intense and easier to handle. By using techniques like deep breathing, visualization, and thorough preparation, you can reduce the impact of stage fright and even use that nervous energy to enhance your performance.
It’s natural to feel some level of anxiety, as that often is a sign that you care about what you’re doing. What matters isn’t the anxiety itself, but how you manage it.
How does visualization help with stage fright?
Visualization can help you manage stage fright by mentally preparing you for success. When you take the time to visualize yourself performing well, you create a positive mental image of how things will go. Over time, this may boost your confidence and reduce anxiety.
Imagine yourself on stage, feeling calm and in control, delivering your performance just the way you’ve practiced.
Picture the audience reacting positively by clapping for you or smiling.
The more vividly you can imagine this scenario, the more familiar and comfortable it will feel when you actually step on stage. This familiarity can reduce the fear of the unknown, which is a big part of what makes stage fright so intense. Here are 8 more visualization techniques you can try before your next performance.
Are there other treatments for stage fright?
Yes, there are other treatments available if you find that mindfulness and self-help strategies aren’t enough to manage your stage fright. It’s important to talk to a healthcare professional to explore these options and find what works best for you.
Cognitive-behavioral therapy (CBT): By changing negative thought patterns that contribute to anxiety, CBT can help you develop healthier, more positive ways of thinking. A therapist can work with you to identify specific fears related to performing.
Exposure therapy: By gradually facing the situations that trigger your stage fright in a controlled and supportive environment, exposure therapy helps you build confidence and comfortability over time.
Medication: In some cases, medication may be recommended, especially if your anxiety is severe and affects your daily life. Medications like beta-blockers or anti-anxiety drugs can be used to reduce the physical symptoms of stage fright, such as a racing heart or trembling hands.
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