Performance anxiety is prevalent. It’s a normal response to the stress of public performance and often happens when you’re playing sports or doing an activity in front of others. Most of us have had performance anxiety at one point in our lives. Some people get nervous whenever they have to do something in front of others, like play a sport or give a presentation. Some people become unsettled with some kind of performance anxiety before every event. But what can you do if you experience performance anxiety? The tips below will help you if you get nervous before performances, just as websites will help build your business if you’re not getting new customers or leads.
1. Take Deep Breaths
Have you ever noticed that your breathing becomes shallow and rapid when you’re anxious? This is because the body’s natural fight-or-flight response is triggered, and the adrenal gland releases the hormone epinephrine, which triggers shallow breathing. This can make it difficult to focus on anything but your fear.
The best way to combat this is to take slow, deep breaths. Fill your lungs with air by inhaling deeply through your nose and exhaling through pursed lips (like blowing out a candle). When you inhale, count to four seconds; when you exhale, count to six. Do this several times until you feel calmer and more focused.
2. Don’t Panic
That’s the first thing you should do when you’re feeling performance anxiety. When you’re anxious about an upcoming event, talking in front of a group, or starting a new job, it can feel like your whole world will fall apart. But it won’t! You’ll be fine—you’ve been through this before and know how to handle it.
Think about what makes you feel confident and comfortable in social situations. What things would make this one easier? Is there anything else you can do to make yourself feel more prepared? Maybe you need to practice beforehand or review your material again before heading out for the day. Or perhaps you need to remind yourself that this isn’t as big of a deal as it seems right now (which is true!). Whatever works best for YOU will help make this less stressful overall.
3. Remember That the Audience Is on Your Side
It’s something that has been said repeatedly, but it’s worth repeating: If you’re going to perform in front of others, you have to remember that the audience is on your side.
That may seem like a strange thing to say, especially if you’re someone who has stage fright or performance anxiety. Once you realize that no matter what happens, the audience will always be there for you and support you as a performer, it’ll help you relax and focus on doing what needs to be done.
The idea behind this tip is simple: When you think about how supportive an audience can be, it helps alleviate some of your fears about performing in front of people. After all, if they are willing to give up their time and attention to watch you work hard at something they love, they must really care about what you do!
This can also help put things into perspective if things don’t go as planned during your set or show.
4. Smile and Be Friendly to Others in the Room
If you don’t know anyone and are new to the event, then being nervous is okay. However, it would be best if you always tried to make conversation with others. You may find it helps ease your mind.
Smiling at people and talking to them will make them more likely to respond in kind. It’s as simple as that! The more friendly people are with each other, the more comfortable they become.
Moreover, when you smile, you signal to your brain that you are happy and relaxed. This helps reduce your body’s stress response so that it does not overreact when it senses danger or discomfort around you. This also means that you will be able to focus more easily on what is happening around you rather than worrying about whether or not people will like what they see when they look at you or listening too closely for any criticism that might come your way during an important meeting or presentation at work!
5. Practice Beforehand and Visualize What Will Happen
This will allow you to feel more comfortable with what you’re going to say, which will help reduce your stress level and make it easier for you to focus on delivering your message instead of worrying about whether or not people will understand what you’re saying.
Another is visualizing yourself giving a great speech or presentation before actually doing so. This way, when you’re up there in front of everyone, you’ll already have an idea of what needs to happen next, which will help keep your mind focused on the task at hand rather than worrying about whether or not everything is going smoothly or whether something might go wrong during an important part of your speech/presentation (which could cause further embarrassment).
6. Focus on the Positive Parts of Your Performance
To overcome performance anxiety, you need to learn how to focus on the positive aspects of your performance. This means that when you are performing or in a situation where you feel anxious, you need to focus on the things that are going well with your performance, not those that might be causing you anxiety or fear. You can do this by telling yourself everything is going great and focusing on what works for you.
You need to realize that there are no bad performances when it comes down to it. There will always be something wrong with any performance, but if there is one thing right about it, it’s still a good performance! That’s why you need to try to focus on all of the positive aspects instead of just dwelling on what will go wrong during your performance.
7. Remember That Everyone Has Stage Fright Sometimes
Public speaking can be terrifying for anyone, but the way to overcome it is by remembering that everyone sometimes has stage fright.
One of the best ways to overcome your fear of public speaking is to understand that everyone has nervousness and self-doubt when speaking in front of others. This means that you are not alone and should never judge yourself harshly for feeling nervous.
Instead, think about all the times you have been nervous in front of an audience. Then, reflect on what it was like when those feelings first came over you and what helped them disappear. For example, if something funny happened on stage when you gave your speech, maybe make a joke or two during yours!
8. Stop Pleasing Others
When we’re trying to please others, our performance anxiety gets worse. We’re so focused on getting approval that we lose sight of what we want, what we need, and what’s standing in our way. We stop trusting ourselves and start questioning every decision we make. Our minds become cluttered with thoughts like “What if they don’t like this?” or “Is it okay if I do this?”
The more you try to please others, the more likely you are to feel anxious and scared about your performance. But when you stop pleasing others, suddenly, you start feeling more confident because you no longer rely on other people’s approval to feel good about yourself or your work. You realize that there’s nothing wrong with doing things for yourself first!
Remember that everyone gets stage fright and that it won’t last forever. While there’s no getting rid of performance anxiety, you can learn to do better in the moment. So keep calm, and remember to breathe when you get on stage. You’ll be glad that you did.