5 Things to Know About Combatting Stage Fright
Stage fright is one of the most common struggles performers face. Whether you’re a seasoned actor or stepping on stage for the first time, the rush of adrenaline can feel overwhelming. The good news? Understanding what stage fright really is and how to work with it can make it less daunting.
Here are five things every performer should know:
1. Stage fright is rooted in the body, not just the mind
When you’ve had a negative experience on stage or at an audition, the next time you go to perform might feel daunting. In this case, your nervous system perceives the performance as a potential threat against your livelihood or your sense of self. That’s why your heart races, your hands sweat, or your voice trembles. It’s not weakness it’s your body trying to protect you. Recognizing these physical signs as a stress response (rather than a reflection of your talent) is the first step toward reclaiming control.
2. Anxiety feeds on anticipation
Stage fright often peaks before the performance even begins. Your brain imagines the worst-case scenarios, which intensifies symptoms. Practicing ways to ground yourself like deep breathing, mindfulness, or visualization can help calm the anticipatory anxiety so you walk on stage with more ease.
3. Your inner critic makes it worse
Stage fright isn’t about nerves, it’s about fear of judgment, especially from yourself. The harsh inner voice that says, “You’re going to mess up,” fuels the panic cycle. Learning to soften that voice and replace it with supportive self-talk is key to breaking free from the spiral.
4. Past experiences can amplify fear
If you’ve ever blanked on stage, forgotten a line, or felt humiliated in front of an audience, your body remembers. These moments can leave a lasting imprint, making stage fright feel more intense the next time. Working through those experiences rather than trying to push past them helps loosen their hold.
5. Preparation and presence go hand-in-hand
Being prepared builds confidence, but over-rehearsing or clinging to perfection can backfire. The sweet spot is balancing preparation with presence: knowing your material and trusting yourself to be flexible in the moment. Performers who cultivate presence tend to recover quickly from small mistakes and stay connected to their audience.
Ready to Go Deeper?
Did you know that theatre is one of my passions? That’s why I’ve created an intensive to help actors get back on stage.
My Stage Confidence Reset Intensive is designed to help you clear past performance wounds, reset your nervous system, and step on stage with confidence. Using tools like EMDR, hypnosis, and drama therapy, we work to address the root causes of your fear while giving you practical strategies you can carry into every audition or performance. And it takes days, not years.
