What Is Stage Fright and Why Does It Happen?
- Eleonora Wojnar
- Dec 20, 2024
- 5 min read
Updated: Mar 30
Stage fright, also known as performance anxiety, is a type of nervousness or fear that arises before or during a performance in front of an audience. It can occur in various situations, such as public speaking, acting, singing, or even presenting at a corporate meeting. Symptoms range from mild nervousness to intense physical and emotional reactions, including sweating, trembling, rapid heartbeat, dry mouth, and even a mental block.
Why Does Stage Fright Happen?
Stage fright is primarily triggered by the body's fight-or-flight response, an evolutionary mechanism designed to protect us from threats. When we perceive being on stage as a high-stakes situation, our brain (specifically the amygdala) interprets it as a potential danger.
This activates the sympathetic nervous system, releasing stress hormones like adrenaline and cortisol, which lead to physical anxiety symptoms.
Several psychological factors contribute to stage fright, including:
Fear of Judgment (Evaluation Anxiety) – Worrying about how others will perceive or judge us.
Perfectionism – The belief that we must perform flawlessly increases pressure and self-doubt.
Lack of Experience – Less familiarity with public performances can heighten anxiety.
Past Negative Experiences – A previous embarrassing or uncomfortable moment on stage can create a lasting fear.
Self-Doubt & Impostor Syndrome – The fear of not being "good enough" can amplify nervousness.
Can It Be Overcome?
Yes! With the right mindset and strategies, stage fright can be managed and even transformed into positive energy. Common techniques include gradual exposure, breathing exercises, visualization, positive self-talk, and practice.
Would you like some specific tips on overcoming stage fright?
How I Overcame Stage Fright
I overcame stage fright through a lot of practice. I deliberately chose various venues to perform in—starting with small ones and gradually moving to larger stages. With each experience, I built confidence and developed a specific routine for performance days, which made me feel safer and more prepared.
Then came a turning point—a disastrous performance. Instead of letting it defeat me, I made a decision: next time, I would be in charge, not my fear. I realized that whether I was satisfied with my performance depended entirely on me. I was no longer a victim of stage fright but an active participant, ensuring that I did my best.
This mindset shift changed everything. I stopped expecting too much from myself and instead focused on just one or two key aspects of my performance. For example, I told myself that in my next performance, I would concentrate on delivering my message clearly and standing still instead of moving my hands too much. That was it. If I accomplished these two things, I would be satisfied.
From that moment on, my self-evaluation became the only measure of success that mattered—not the audience’s applause or feedback. I was good enough for myself, and that was all I needed.
Stage Fright: A Natural Human Reaction
Stage fright, I believe, is quite a natural human reaction. Why? From the time we are children, we yearn to feel accepted. We want to belong, to feel safe, to avoid judgment, and to protect our vulnerability. We want to be understood and to connect with others on a deeper level.
However, we live in a society that can be incredibly judgmental, which only intensifies the challenge when the moment comes to step onto the stage.
Think about how many people never muster the courage to even take that first step onto the stage. So many untapped talents, unpublished books, unsung songs, and mind-blowing speeches never shared—all because the fear of judgment, rejection, or failure was too overwhelming. The fear of being left alone, of failing in front of others, can paralyze even the most talented individuals.
I know exactly how this feels because I have been there. As a former professional classical singer, learning to manage stage fright was absolutely essential for me. When you are afraid, you might still be able to speak, but singing an aria? That’s another story. When your breathing gets shorter and your heart is racing, singing becomes almost impossible. And when you’re learning how to manage stage fright, the advice is often to ensure the audience never notices how nervous or stressed you are.
It took me years to master my craft and learn how to deal with stage fright effectively. What I’ve realized is that stage fright isn’t something you can magically cure, like a disease. Instead, it’s more like a condition you learn to manage and even use to your advantage. When handled correctly, it can fuel your performance rather than sabotage it.
My mother, who just turned 84, is an accomplished actress. Right now, she is preparing for the premiere of her latest theatre piece. Even at her age and with her experience, she still feels nervous. But she will deliver a fantastic performance because she has learned how to make friends with her stage fright. And that’s exactly what you can learn to do.
Through our coaching sessions, you will gain the tools to manage your stage fright so it no longer holds you back. Instead, it will empower you to perform at your very best. I’m here to provide you with the best possible support, drawing on my years of experience as a performer, classical singer, and professionally trained life coach.
I can’t wait to hear from you. Let’s start this journey together and take practical steps to overcome the fear of performing in front of others. The stage is waiting for you—and so is your audience.
Stage fright is common, but you can manage it with the right strategies. Here are three effective ways:
1. Prepare and Practice Extensively
The more familiar you are with your material, the more confident you’ll feel.
Practice in front of a mirror, record yourself, or rehearse with friends.
Simulate the performance environment to desensitize yourself to the pressure.
2. Use Relaxation Techniques
Deep breathing: Inhale for four seconds, hold for four, exhale for four.
Progressive muscle relaxation: Tense and release different muscle groups.
Visualization: Picture yourself delivering a successful performance.
3. Reframe Nervousness as Excitement
Instead of seeing stage fright as a threat, view it as energy.
Tell yourself, "I'm excited" rather than "I'm nervous."
Shift focus from yourself to the audience—think of your performance as a way to share something valuable.
How I Help My Clients Overcome Stage Fright
Overcoming stage fright is a journey, and I guide my clients through it with a structured, personalized approach. My method combines practice, mindset shifts, and tailored strategies to help them feel confident and in control.
The first step is gradual exposure. I encourage my clients to start small—practicing in front of a mirror, recording themselves, speaking to me ,your performance coach in a trusted environment. As their confidence grows, we move on to larger settings, ensuring they feel comfortable at each stage before progressing.
Next, I help them develop a performance routine. Having a structured preparation plan reduces anxiety and creates a sense of security. This routine might include breathing exercises, visualization techniques, or simple rituals to center themselves before going on stage.
A crucial part of the process is the mindset shift. Many people feel like victims of stage fright, but I help them reframe it. Instead of fearing the audience’s judgment, I teach them to focus on their message and what they want to share. We work on self-evaluation techniques so they measure success based on their own progress rather than external validation.
I support my clients throughout this emotional journey with feedback, encouragement, and knowledge gained from over 30 years of stage experience. Every performer’s path is unique, and I provide personalized insights to help them grow with confidence.
Finally, I encourage my clients to set small, achievable goals for each performance. Rather than striving for perfection, they focus on just one or two key aspects—such as maintaining eye contact or controlling hand movements. This makes success more attainable and builds confidence over time.
Through this process, my clients transform from anxious speakers into confident performers. They no longer see stage fright as a roadblock but as a challenge they know how to manage—with the right support and mindset.
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