How to Deal with Stage Fright: The 3-Step Formula That Helps Performers Thrive
- Mar 7
- 5 min read
Updated: Apr 8
Original Publication Date: March 7, 2025 | Updated: April 08, 2025
Stage fright is real—but don't forget: so is your potential. Whether you're preparing to sing, speak, act, or perform, knowing how to deal with stage fright makes all the difference. In this post, I'm breaking down the exact strategies I teach Grammy winners, Broadway stars, and nervous first-timers to help them transform fear into focus.
If you've ever felt frozen in front of an audience, this guide is for you.
Now, let’s break down exactly why stage fright happens—and how you can start flipping fear into fierce performance power.
What is Stage Fright and Why Does it Happen?
Before we talk solutions, let’s get one thing straight: stage fright is not a flaw. It’s literally how your brain is designed.
The Fight-or-Flight System Explained
Your brain registers the audience as a “threat” (even though they’re not)
It triggers the fight-or-flight response (aka survival mode)
Your body releases adrenaline: heart races, breathing gets shallow, mind blanks out
This reaction helped our ancestors survive—but today? It just makes stepping onstage feel terrifying.
Why Your Brain Reacts This Way Before Performing
Your body isn’t betraying you—it’s giving you energy to perform. That nervous rush? It’s potential. And when you learn to redirect it, your nerves can fuel your best performance ever.
👉 Want the full breakdown on why performance anxiety happens—PLUS how to take control of it? Download my free guide here.
How to Deal with Stage Fright—Step by Step
1. Name Your Fear (and Own It)
Ever feel like your stage fright is a nasty little voice in your head telling you you’re going to mess up? Let’s flip the script.
Give your fear a name. Make it a character. (Mine is named Marcia—and trust me, she is a hot mess.)
Talk to it. When Marcia shows up before a performance, I literally tell her: “Girl, you are NOT needed today. There’s the door.”
Physically remove it. Some of my students carry an object (a coin, a pen) to symbolize their fear—then leave it backstage before stepping out.
It sounds weird, and honestly, it IS weird... but guess what? It works. The moment you stop seeing your anxiety as a part of you—and start treating it like an uninvited guest—you gain control.
👉 Want the step-by-step process for making this technique stick? Grab my free guide now!
2. Flip the Script on Nerves
Most people try to fight their nerves. But here’s the secret: Nerves and excitement feel the same in your body. Think about it: When you’re nervous, your heart races. When you’re excited, your heart races. The difference? How your brain labels the feeling.
Instead of saying, “I’m nervous,” try:
“I’m excited to share this with people.”
“This energy means I’m ready.”
“I’m about to slay this performance.”
I break down exactly how to train your brain to replace fear with fierce confidence inside my free guide.
3. Create a Ritual to Ground Yourself
Want to know what Broadway stars, Olympic athletes, and world-class speakers all have in common? ...They ALL have a pre-performance ritual.
Of all the performance anxiety management techniques I go over in my guide, this is perhaps the most important one. A ritual is a small, repeatable action that tells your brain: It’s showtime. Let’s go!
Here’s my personal pre-show ritual:
I put a drop of Rhoto eye drops in each eye. (They burn, but in a good way.) (Not an ad, btw)
I lower my head, breathe in, and let the coolness tingle.
Then I snap my head up, lock eyes with myself in the mirror, and whisper one word:
✨ STAR. ✨
Find YOUR ritual—whether it’s a breathing exercise, a lucky charm, or a quick stretch sequence. The more you repeat it, the more it becomes a mental anchor.
(Want a pre-show routine that works for YOU? Download my free guide.)
The Science Behind These Techniques
Inside, I walk you through exactly how to:
Turn anxiety into performance power (instead of fighting it)
Master a breathing technique that calms nerves instantly
Create a pre-show ritual that makes fear disappear
Avoid the 3 biggest mistakes most performers make before stepping onstage
What to Do Next
Want the Full Blueprint? Download the Free Stage Fright Guide
Remember:
Performance anxiety does NOT control you.
Your nerves do NOT define you.
You have something incredible to share—and the world is waiting.
How to Deal with Stage Fright: FAQ
Question: "What are the common physical symptoms of stage fright?"
Answer: "Common symptoms include a racing heart, shallow breathing, trembling, sweating, dry mouth, and muscle tension. These are due to the body's fight-or-flight response."
Question: "Is stage fright normal, even for experienced performers?"
Answer: "Yes, it's completely normal. Even seasoned performers experience stage fright. The key is learning effective management techniques."
Question: "How can I distinguish between nerves and excitement before a performance?"
Answer: "Physically, they feel similar. The difference lies in your mental labeling. Try reframing 'nervous' thoughts as 'excited' ones."
Question: "Why is creating a pre-performance ritual important?"
Answer: "A ritual creates a mental anchor, signaling to your brain that it's time to perform. It helps ground you and reduce anxiety."
Question: "Can breathing exercises really help with stage fright?"
Answer: "Yes, deep, controlled breathing can calm the nervous system and reduce physical symptoms of anxiety."
Question: "How often should I practice these techniques to see results?"
Answer: "Consistency is key. The more you practice these techniques, the more effective they become. Incorporate them into your regular practice routine."
Question: "What if my stage fright is severe? When should I seek professional help?"
Answer: "If your stage fright significantly impacts your ability to perform or causes significant distress, consider seeking help from a therapist or performance coach."
Question: "How can I build my confidence over time to reduce stage fright?"
Answer: "Consistent practice, positive self-talk, and celebrating small victories can gradually build confidence. Also, practice performing in low pressure environments."
Question: "Is there a difference between stage fright for singing versus public speaking?"
Answer: "The fundamental cause is the same: the fight or flight response. However, the exact triggers might vary. Singing may involve vulnerability of the voice, while public speaking has the added pressure of direct communication."
Question: "Can visualization help with stage fright?"
Answer: "Yes, visualization can be a powerful tool. Visualizing a successful performance can build confidence and reduce anxiety."
Ready to work with a Coach 1-on-1?
Book a coaching session if you want 1-on-1 training.
Check out my other performance tips here around the blog to keep building your confidence.
Most importantly: leave mediocrity to someone else. It’s time to SLAY.
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