How to Overcome Performance Anxiety Fast: 10 Proven Techniques

If you've experienced performance anxiety you'll know it's a big deal. Find out how to quickly reduce or overcome stage fright.

Matt By Matt
13 Min Read

Stage fright, or performance anxiety, is a common experience that can range from mild nerves to severe anxiety, impacting individuals of all ages and from all walks of life.

Whether you’re about to appear in a film as an actor, deliver a speech, present at a meeting, or perform in front of an audience, the fear of public speaking can be overwhelming sometimes completely debilitating.

Performance anxiety, or stage fright, evolves from the fear of being judged or of failing in front of others.

However, overcoming stage fright isn’t just possible; it’s within your reach through practical and fast-acting techniques. But it does take some focused thought and positive action on your part.

Developing confidence to speak publicly involves understanding and managing your anxiety, practising specific preparation strategies, and using effective presentation skills.

Techniques such as proper breathing, relaxation, and positive visualisation can help mitigate the physical and psychological effects of stage fright.

Additionally, learning from each speaking experience is vital for ongoing improvement and sustained success.

Key Takeaways

  • Building confidence is key to overcoming stage fright.
  • Preparation and relaxation techniques can alleviate anxiety.
  • Reflecting on experiences contributes to better future performances.

Understanding Stage Fright and Its Effects

Before delving into techniques to manage stage fright, it’s essential to comprehend the underlying psychology of this common form of anxiety and how its physical manifestations can impact your performance.

The Psychology of Performance Anxiety

Performance anxiety, or stage fright, evolves from the fear of being judged or of failing in front of others.

It’s a specific type of social anxiety rooted in a deep-seated fear of negative evaluation or humiliation.

Your mind anticipates potential missteps, fuelling a cycle of stress and nervousness that may seem overwhelming.

While some anxiety can be motivating, too much can hinder your ability to present your best self.

Extreme stage fright can also be experienced by survivors of abuse, trauma and individuals with PTSD.

Physical Symptoms and Fight-or-Flight Response

Your body’s fight-or-flight response is a primary factor in stage fright.


Triggered by the perception of a threat—real or imagined—stress hormones like cortisol and adrenaline are released, preparing your body for action.

This can lead to:

  • Rapid heartbeat
  • Trembling hands or voice
  • Sweating
  • Nausea or stomach distress
  • Tightness in the chest
  • Weakness in the knees
  • Very dry mouth
  • Inability to think clearly and losing train of thought

These physical symptoms are tangible manifestations of the stress you’re feeling and can exacerbate your fear of failure or shame. Understanding that these reactions are a natural physiological response, which can’t be ‘cured’, can be the first step in mitigating their effects on your performance.

Preparation Strategies for Confident Speaking

To speak with confidence, thorough preparation is key. By mastering techniques for effective rehearsal, learning your material inside and out, and developing a solid pre-performance routine, you set the stage for a successful performance.

Techniques for Effective Rehearsal

Effective rehearsal goes beyond simply reciting your speech.

Start by breaking down your practice sessions into manageable segments, focusing on different aspects of your performance each time.

Employ techniques such as out-loud practice in various environments, recording yourself to identify areas for improvement, and conducting rehearsals under conditions similar to the actual performance to build stage familiarity.

Additionally, visualise success and engage in positive thinking to boost your on-stage presence.

Mastering Your Material

To truly embody confidence, you must know your material comprehensively.

This involves more than mere memorisation; it’s about understanding the essence of your message and being able to convey it convincingly with authenticity and passion. If you’re perfectly aligned with your content it won’t matter if you forgot your script, you’ll be able to talk about it regardless.

To solidify your mastery, explore your topic thoroughly, identify key points, and ensure clarity of thought.

A deep connection with your material reduces anxiety and enhances confidence, as you’re less likely to be thrown off by unexpected questions or reactions.

Developing a Pre-Performance Routine

Establishing a pre-performance routine can help alleviate stage fright by providing a sense of control and familiarity.

Start by crafting a series of steps to follow before you step onto the stage.


This might include deep breathing exercises, mental rehearsals, or even light physical warm-ups to loosen tension.

Consider preparation strategies to calm nerves, such as listening to music or performing relaxation techniques.

This personal routine can help transition into a performance mindset, instilling a sense of calm and preparedness as you approach your speaking engagement.

Breathing and Relaxation Techniques

Effective management of stage fright can significantly benefit from incorporating structured breathing and relaxation techniques. Focusing on these practices helps to maintain a sense of calm and can mitigate the physical symptoms of anxiety.

Adopting Deep Breathing Exercises

Deep breathing serves as a powerful tool to restore balance and promote relaxation.

Begin by finding a comfortable posture where you can belly breathe without restraint.

Inhale slowly through your nose, allowing your abdomen to rise, which facilitates the lowering of the diaphragm and a deeper lung expansion.

During this process, aim to fill your lungs fully, hold for a moment, and then exhale through your mouth, ensuring a complete release of breath.

Repeating this cycle can help anchor your focus and steady your nerves, offering a calming influence in moments of stress.

For detailed strategies on overcoming stage fright including comprehensive breathing exercises, explore the guidance from professionals at BetterHelp.

Meditation and Mindfulness Practices

Meditation and mindfulness practices are centred on the principle of present-moment awareness.

They involve concentrating on your breath while acknowledging and dismissing intrusive thoughts that may disrupt your focus.

You can commence with short periods of meditation, progressively lengthening the duration as your comfort with the technique grows.

Regular meditation can assist in lowering your heart rate and relaxing your muscles, both beneficial in calming stage-induced anxiety.

When practicing mindfulness, engage in a deep breathing exercise, and when you find your attention wandering, gently steer it back to your breathing pattern.

This repeated refocusing lays the groundwork for mental resilience during times of stress, empowering you with calm, centred poise before a performance.

Presentation Skills and Body Language

To excel in public speaking, mastering presentation skills and body language is crucial. These techniques not only enhance your performance but also bolster the confidence necessary to be an influential speaker.

Eye Contact and Engagement

Making deliberate yet natural eye contact with just a few people in the audience will make your delivery even more engaging with those watching you.

By doing so, you establish a connection with the attendees, making them feel involved and respected.

It is essential to distribute your gaze across the room, avoiding staring too long at one individual which can create discomfort.

The Power of Good Posture

Adopting good posture signals authority and presence.

Standing upright with your shoulders back and feet shoulder-width apart will not only improve your breathing but also convey a sense of self-assurance.

A proper stance supports clearer vocal projection, making your speech more impactful.

If you’re looking to overcome stage fright, remember that a commanding posture can be a quick fix to trick your mind and body into feeling more confident.

Recovery and Learning from Experiences

Overcoming stage fright is as much about post-performance recovery and reflection as it is about preparation. It’s crucial to engage with feedback and dissect previous performances to continuously improve and bolster your confidence on stage.

Positive Feedback and Constructive Criticism

Positive feedback is your cue that aspects of your performance resonated well with the audience.

Take these affirmations and use them to reinforce your strengths.

However, constructive criticism is equally vital.

Understand that constructive criticism isn’t a reflection of failure, but a roadmap for growth. When approached positively, it helps you:

  • Identify specific areas for improvement
  • Craft strategies to refine your skills
  • Strengthen your ability to handle diverse audience reactions

Consider keeping a feedback log where you can:

  • List the positive comments to remind yourself of what you’re doing right
  • Detail the constructive critiques alongside an action plan to address each one

Reflecting on Past Performances and Adjusting

Reflecting on past performances offers a chance to be your own critic.

Regularly review recordings of your performances to pinpoint areas of anxiety and mistakes.

Self-reflection isn’t about being hard on yourself; it’s about becoming a fearless speaker:

  • Highlight moments where you feel you’ve succeeded
  • Circle points in the performance where you faltered
  • List cues that triggered any fear or anxious feelings

Ask yourself specific questions such as:

  • What part of my performance caused the most anxiety?
  • How did I recover from any mistakes during the performance?
  • Did I have enough rehearsal for the parts that didn’t go as planned?

Adjust your preparations for next time, focusing on these insights.

This cycle of rehearsal, performance, and reflection is fundamental to advancing your career in public speaking or performance arts. It transforms a single conversation or show into a stepping stone for long-term improvement and resilience.

Frequently Asked Questions

If you’re seeking ways to conquer stage fright, this section is tailored for you. It addresses common inquiries, offering practical strategies and insights into mitigating performance anxiety.

What strategies can effectively alleviate stage fear for individuals?

To alleviate stage fear, focus on the positive impacts of your performance, practise deep breathing exercises to calm your nerves, and perform regular mock presentations to boost confidence.

In what manner can students combat the nerves associated with public speaking?

Students can combat public speaking nerves by engaging in comprehensive preparation, which includes knowing their material well and rehearsing. Utilising visualisation techniques to imagine success can also be beneficial.

Are there any natural remedies that effectively reduce performance anxiety?

Yes, natural remedies like exercise can release endorphins, which in turn increase confidence and decrease stress.

Additionally, herbal teas with ingredients like chamomile, ashwagandha or valerian may help soothe nervous tension.

What are the critical steps for overcoming stage fright efficiently?

Critical steps for overcoming stage fright include getting a good night’s sleep, preparation, deep breathing, pacing your speech correctly, and controlling your speed to prevent rushing through your material.

What psychological therapies are recommended for managing stage fright?

Cognitive-behavioral therapy (CBT) is often recommended for managing stage fright, as it helps you challenge and overcome irrational beliefs and thought patterns associated with performance anxiety.

What physiological reactions occur during an episode of stage fright?

During an episode of stage fright, you may experience rapid heartbeat, shallow breathing, trembling, sweating, weakness, and dry mouth. These are typical reactions of the body’s ‘fight or flight’ response to perceived threats.

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By Matt
I'm the Creative Director at Bona Parle. I'm also a freelance portrait and headshot photographer, award-winning filmmaker, film Colourist and a multi-award winning LGBTQ+ human rights campaigner. For part of my week I lead a successful UK-based charity that brings families closer to together.