What are the 7 steps to overcoming stage fright?

Stage fright, also known as performance anxiety or stage fear, is a common condition that affects many people, both professionals and amateurs. It is a type of social anxiety that occurs when individuals are required to perform or speak in front of an audience. Symptoms can range from nervousness and sweating to full-blown panic attacks, and they can significantly affect a person’s ability to deliver an effective performance. However, there are several ways to overcome stage fright, and in this blog post, we will explore the seven steps to overcoming stage fright.

What are the 7 steps to overcoming stage fright?
What are the 7 steps to overcoming stage fright?

Acknowledge Your Fear

The first step in overcoming stage fright is to acknowledge your fear. It is perfectly normal to feel nervous or anxious before a performance or speech. Recognizing your fear can help you understand your emotions and take steps to manage them.

Take a few moments to breathe deeply and accept your feelings. Don’t try to fight or suppress your fear, as this can make it worse. Instead, acknowledge that you are feeling anxious and remind yourself that it is okay to feel this way.

Prepare Thoroughly

One of the best ways to overcome stage fright is to prepare thoroughly for your performance or speech. Practice your lines, movements, and timing until you feel confident in your abilities. Make sure to rehearse in front of a mirror or with friends and family to get comfortable performing in front of others.

Additionally, research your audience and the venue where you will be performing. Knowing your audience can help you tailor your performance to their interests and expectations, while understanding the venue can help you feel more comfortable on stage.

Visualize Success

Visualization is a powerful technique that can help reduce anxiety and increase confidence. Before your performance or speech, take a few minutes to visualize yourself delivering a successful performance. Imagine the audience reacting positively to your performance, and picture yourself feeling calm and confident on stage.

You can also use positive affirmations to reinforce your visualization. Repeat phrases such as “I am confident and prepared” or “I am a skilled performer” to yourself before your performance.

Use Relaxation Techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation, and visualization can help reduce anxiety and promote a sense of calmness. Deep breathing involves taking slow, deep breaths, inhaling through the nose and exhaling through the mouth. Visualization involves imagining yourself in a calm, peaceful environment, while progressive muscle relaxation involves tensing and relaxing each muscle group in your body, starting from your toes and working your way up.

Practice these techniques before your performance or speech to help reduce anxiety and promote a sense of relaxation. You can also use them during your performance if you start to feel nervous.

Shift Your Focus

One of the reasons people experience stage fright is because they are too focused on themselves and their own performance. Instead, try to shift your focus to the audience and the message you want to convey. This can help take the pressure off of you and make the performance feel less daunting.

Additionally, try to connect with the audience by making eye contact, smiling, and using appropriate body language. This can help you feel more comfortable and confident on stage.

Read Also – how to overcome stage fear

Use Positive Self-Talk

Negative self-talk can be a major contributor to stage fright. Thoughts such as “I’m going to mess up” or “I’m not good enough” can fuel anxiety and lead to a self-fulfilling prophecy. Instead, try to use positive self-talk by focusing on your strengths and telling yourself that you can do this.

For example, you might say to yourself, “I have prepared for this and I am ready” or “I am confident in my abilities and I will deliver a great performance.” By using positive self-talk, you can build your confidence and reduce anxiety.

Seek Professional Help

If your stage fright is severe and is affecting your ability to perform or speak in public, it may be helpful to seek professional help. There are various forms of therapy that can help individuals overcome stage fright, such as cognitive-behavioral therapy (CBT) and exposure therapy.

CBT can help individuals identify and challenge negative thoughts and beliefs that contribute to stage fright. Exposure therapy involves gradually exposing individuals to situations that trigger their anxiety, such as performing in front of a small group of people, and gradually working up to larger audiences.

In addition to therapy, medication can also be prescribed to help manage the symptoms of stage fright. Beta-blockers, for example, can help reduce physical symptoms such as sweating and shaking.


Stage fright is a common condition that can significantly affect an individual’s ability to perform or speak in public. However, there are several ways to overcome stage fright, such as acknowledging your fear, preparing thoroughly, visualizing success, using relaxation techniques, shifting your focus, using positive self-talk, and seeking professional help.

By following these steps, individuals can learn to manage their anxiety and deliver effective performances or speeches. Remember, it is normal to feel nervous before a performance or speech, but with practice and the right techniques, anyone can overcome stage fright and deliver a successful performance.

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