How to Reduce Anxiety Before a Performance
How To,  Anxiety

How to Reduce Anxiety Before a Performance

Performing in front of an audience can be nerve-wracking, no matter how experienced you are. The pressure to impress and the fear of making mistakes can cause anxiety levels to skyrocket. But fear not! In this article, we’ll explore some effective strategies to help you calm your nerves and reduce anxiety before a performance. So, let’s dive in!

Understanding Performance Anxiety

Understanding Performance Anxiety

Before we tackle the strategies, it’s essential to understand what performance anxiety is all about. Think of it as a mental hurdle that performers face, similar to a high jump athlete aiming to clear the bar. The fear of failure and the desire for a flawless performance can create a mental blockage that hampers our abilities.

To overcome this hurdle, it’s important to recognize that performance anxiety is a common phenomenon. Many famous performers, such as Luciano Pavarotti and Adele, have openly talked about their struggles with anxiety before taking the stage. Knowing that you’re not alone can provide some much-needed comfort.

What is Performance Anxiety?

Performance anxiety, also known as stage fright, is a type of social anxiety that occurs specifically in performance situations. It’s characterized by a range of symptoms, both physical and psychological, that can interfere with your ability to perform at your best.

When you experience performance anxiety, your body’s natural stress response is triggered. This response is commonly known as the fight-or-flight response. It prepares your body to either confront the threat or escape from it. As a result, you may experience a rapid heartbeat, sweaty palms, dry mouth, trembling, and difficulty concentrating.

However, it’s essential to understand that these symptoms are your body’s way of preparing you for a challenging situation. They are not indicative of your ability or talent as a performer. By reframing these physical symptoms as a sign of readiness, you can begin to shift your perspective and manage your anxiety more effectively.

Common Symptoms of Performance Anxiety

Performance anxiety can manifest itself in various ways. Some common symptoms include a rapid heartbeat, sweaty palms, dry mouth, trembling, and difficulty concentrating. You may also experience negative thoughts, self-doubt, or even a sense of impending doom. It’s essential to understand that these symptoms are your body’s natural response to stress and can be managed.

In addition to these physical symptoms, performance anxiety can also have a significant impact on your mental well-being. It can lead to a decrease in confidence and self-esteem, making it difficult to perform at your best. The fear of judgment and criticism from others can further exacerbate these feelings of anxiety.

However, it’s important to remember that anxiety is a normal human experience and that many successful performers have faced similar challenges. By acknowledging and accepting your anxiety, you can begin to develop strategies to cope with it effectively.

The Impact of Performance Anxiety on Performers

Performance anxiety can have a significant impact on performers both mentally and physically. Apart from diminishing your confidence, it can also affect your muscle coordination and timing. When anxiety takes over, it can sabotage even the most meticulously rehearsed performances, leaving you feeling frustrated and disappointed.

However, it’s important to recognize that performance anxiety is not a reflection of your talent or abilities as a performer. It’s a temporary state that can be managed and overcome with the right strategies and mindset.

Experts like Tony Robbins, a renowned motivational speaker, suggest that managing anxiety is not about eliminating it, but rather channeling it constructively. It’s about turning that anxious energy into a source of motivation that drives you to perform at your best.

By reframing performance anxiety as a natural part of the performance process, you can begin to develop a more positive and empowering mindset. With the right tools and techniques, you can learn to manage your anxiety and use it to enhance your performance rather than hinder it.

28 Innovative Ways to Reduce Anxiety Before a Performance

Anxiety before a performance is common, but with these 28 insightful strategies, you can effectively reduce pre-performance jitters and shine on stage:

Mindset and Preparation:

  1. Visualization Techniques: Picture yourself succeeding to boost confidence.
  2. Rehearsal Rituals: Establish consistent pre-performance routines.
  3. Embrace Nervous Energy: Recognize anxiety as energy to fuel your performance.

Mindfulness and Breathing:

  1. Box Breathing: Inhale, hold, exhale, and hold, each for a set number of counts.
  2. Body Scan Meditation: Use body scans to release tension and calm nerves.
  3. Grounding Techniques: Touch, smell, or taste something to anchor yourself in the present.

Expressive Arts:

  1. Art Therapy: Engage in art activities to release anxiety creatively.
  2. Dance and Movement: Dance or move to release nervous tension.
  3. Creative Writing: Journal your feelings to declutter your mind.

Power of Music:

  1. Listening to Uplifting Music: Create a playlist of motivational songs.
  2. Singing or Humming: Hum your favorite tune to calm nerves.
  3. Rhythmic Drumming: Drumming can be soothing and grounding.

Tapping into Nature:

  1. Forest Bathing: Spend time in nature to reduce anxiety.
  2. Earthing: Connect with the Earth by walking barefoot.

Positive Anchors:

  1. Wearing Lucky Items: Use items that bring good luck to boost confidence.
  2. Power Poses: Strike confident poses to improve self-assurance.

Nutrition and Hydration:

  1. Balanced Diet: Eat a well-balanced meal with slow-releasing carbohydrates.
  2. Hydration: Stay well-hydrated for optimal mental and physical performance.

Holistic Approaches:

  1. Aromatherapy: Use calming essential oils like lavender.
  2. Acupressure: Apply gentle pressure to anxiety-releasing points.


  1. Self-Hug: Physically hug yourself to feel comforted and supported.
  2. Positive Self-Talk: Replace self-criticism with self-encouragement.

External Environment:

  1. Scent Association: Use a calming scent as an anchor.
  2. Color Therapy: Surround yourself with calming colors.

Biofeedback Techniques:

  1. Heart Rate Variability Training: Learn to regulate your heart rate.
  2. Biofeedback Devices: Use devices to monitor and regulate stress responses.

Group Support:

  1. Ensemble Warm-Up: Engage in group warm-ups to bond with peers.
  2. Peer Encouragement: Seek support from fellow performers to boost confidence.

By incorporating these innovative strategies, you can effectively reduce anxiety before a performance and step onto the stage with confidence and poise. Remember, everyone experiences pre-performance jitters, and it’s how you manage them that truly matters.

Preparing Mentally for a Performance

Now that we have a better understanding of performance anxiety, let’s explore some effective strategies to prepare ourselves mentally for performance.

Performing in front of an audience can be a nerve-wracking experience. The pressure to deliver a flawless performance can sometimes lead to anxiety and self-doubt. However, by implementing certain techniques, we can train our minds to stay calm and focused, allowing us to showcase our talent with confidence.

Developing a Positive Mindset

One of the most powerful tools in combating performance anxiety is developing a positive mindset. This involves replacing negative thoughts with positive affirmations. Psychologist Carol Dweck, known for her work on mindset, suggests that adopting a growth mindset can help performers view mistakes as opportunities for growth rather than personal failures.

Before your performance, take a moment to remind yourself of your achievements and the hard work you’ve put into practicing. Reflect on the progress you’ve made and the obstacles you’ve overcome. Visualize yourself succeeding and receiving applause from an appreciative audience. By focusing on the positive aspects of your performance, you’ll be able to build confidence and reduce anxiety.

Additionally, surrounding yourself with a supportive network of friends, family, and mentors can further enhance your positive mindset. Seek encouragement and constructive feedback from those who believe in your abilities.

Visualization Techniques for Reducing Anxiety

Visualization is another powerful technique that can help reduce anxiety before a performance. By creating vivid mental images of a successful performance, you can trick your brain into believing that you’ve already achieved it. This technique has been widely used by famous athletes like Michael Phelps, who visualized every stroke of his record-breaking swimming races.

Find a quiet place and close your eyes. Imagine yourself on stage, performing flawlessly and captivating the audience with your talent. Picture the stage lights illuminating your every move, the sound of applause filling the air, and the sense of fulfillment that comes with a successful performance. Engage all your senses in this visualization exercise, feeling the excitement and confidence coursing through your veins.

The more you practice visualization, the more confident you’ll become in your abilities. Over time, your brain will become familiar with the positive outcome you’ve imagined, making it easier to replicate that success in reality.

Breathing Exercises to Calm Nerves

Amid anxiety, our breathing tends to become shallow and rapid, further exacerbating our feelings of stress. To counter this, practicing deep breathing exercises can help calm your nerves and ground yourself before a performance.

Take a slow, deep breath through your nose, counting to four. Feel your lungs expand as you fill them with air. Hold your breath for a moment, and then release it slowly through your mouth, again counting to four. As you exhale, imagine releasing all the tension and anxiety from your body.

This technique, popularized by Jon Kabat-Zinn, a renowned mindfulness expert, can help you regain control over your breathing, allowing you to relax and perform at your best. By focusing on your breath, you redirect your attention away from anxious thoughts and bring yourself into the present moment.

Remember, preparing mentally for a performance is just as important as the physical preparation. By developing a positive mindset, utilizing visualization techniques, and practicing breathing exercises, you can overcome performance anxiety and deliver a memorable performance that showcases your true talent.

Physical Techniques to Reduce Anxiety

While mental preparation is crucial, it’s equally important to address the physical aspects of performance anxiety. Here are some effective physical techniques to help reduce anxiety.

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique developed by Edmund Jacobson, a pioneer in the field of relaxation therapy. This technique involves tensing and then releasing each muscle group in your body, gradually releasing the built-up tension.

Start by tensing the muscles in your feet and then gradually work your way up to your head, focusing on one muscle group at a time. Hold the tension for a few seconds, and then release, allowing the muscles to relax completely. This technique promotes physical relaxation, which in turn helps reduce anxiety.

Yoga and Stretching for Relaxation

The physical practice of yoga and stretching can do wonders for both your body and mind. Yoga poses, coupled with deep breathing exercises, help release tension, increase flexibility, and promote overall relaxation. The slow, deliberate movements and focus on breath can also help calm your mind and alleviate anxiety.

Famous entrepreneurs like Richard Branson and Arianna Huffington have incorporated yoga into their daily routines as a means of reducing stress and promoting well-being. So, grab a yoga mat and explore the world of downward dogs and warrior poses.

Using Aromatherapy for Anxiety Relief

Aromatherapy, the use of essential oils, has been shown to have a calming effect on the mind and body. Lavender, for example, is renowned for its relaxing properties. Inhaling its scent or applying it topically can help reduce anxiety and promote a sense of well-being.

Steve Jobs, the co-founder of Apple, famously stated that “people with passion can change the world.” Incorporating aromatherapy into your pre-performance routine can help ignite that passion and create a sense of calm within you.

28 Healthy Habits to Calm Your Nerves Before a Performance

Nervousness before a performance is common, but with these 28 healthy habits, you can harness your anxiety and give a stellar performance:

Mind and Body Preparation:

  1. Mindful Warm-Up: Perform mindful exercises like yoga or meditation to center your mind.
  2. Physical Warm-Up: Engage in light physical warm-up exercises to relax your muscles.
  3. Deep Breathing: Practice deep diaphragmatic breathing to calm your nervous system.

Positive Self-Talk:

  1. Positive Affirmations: Use positive self-talk to boost self-confidence.
  2. Visualize Success: Imagine a successful performance to build self-assurance.
  3. Mantra Repetition: Repeating a calming phrase can soothe your nerves.

Nutrition and Hydration:

  1. Balanced Meal: Eat a balanced meal with lean protein and complex carbohydrates.
  2. Hydrate: Drink water to stay adequately hydrated.

Sensory Distractions:

  1. Scented Candles: A calming scent can help relax your mind.
  2. Chewing Gum: chewing gum can alleviate pre-performance tension.
  3. Fidget Tools: Use fidget spinners or stress balls to calm your nerves.

Pre-Performance Routine:

  1. Ritualistic Preparations: Create a comforting routine before each performance.
  2. Time Management: Allow for extra time to prevent last-minute panic.

Physical Release:

  1. Progressive Muscle Relaxation: Release muscle tension through this technique.
  2. Shake It Out: Physically shake out tension from your body.

Distraction Techniques:

  1. Coloring Book: Engage in adult coloring to ease anxiety.
  2. Doodle Pad: Doodle to keep your mind occupied and calm.

Quiet Time:

  1. Silent Meditation: Meditate in silence to clear your mind.
  2. Listen to Nature: Nature sounds or white noise can be calming.

Expressive Arts:

  1. Journaling: Write down your thoughts and feelings to declutter your mind.
  2. Sketching or Painting: Use artistic expression to relieve tension.

Physical Movement:

  1. Power Poses: Strike confident poses to boost self-assurance.
  2. Dance Break: Have a short dance session to release nervous energy.


  1. Lavender Oil: Inhale the soothing scent of lavender oil.
  2. Peppermint Oil: Use diluted peppermint oil to refresh your senses.

Mindful Snacking:

  1. Healthy Snacks: Opt for healthy snacks like nuts or fruit to keep your energy steady.
  2. Herbal Tea: Sip on calming herbal teas like chamomile or ginger.

Breathing Exercises:

  1. 4-7-8 Breathing: Inhale for 4 counts, hold for 7, and exhale for 8 counts.

By incorporating these innovative habits into your pre-performance routine, you can calm your nerves and set the stage for a successful and composed performance. Remember, embracing anxiety as part of the process can help you harness it as a source of energy and excitement.

Practical Strategies for Managing Anxiety

Alongside mental and physical techniques, there are some practical strategies you can implement to manage your anxiety effectively.

Time Management and Organization

Proper time management and organization can greatly alleviate anxiety before a performance. Creating a realistic schedule that allows ample time for rehearsal and preparation can help minimize last-minute stress. Break down your tasks into smaller, manageable chunks, and prioritize them based on importance.

Richard Bandler, the co-developer of Neuro-Linguistic Programming (NLP), advises performers to chunk their anxiety into smaller, more manageable pieces. By focusing on individual sections of your performance, you can tackle your anxiety step by step.

Setting Realistic Goals and Expectations

Setting realistic goals and expectations is crucial in managing anxiety. Be honest with yourself about your current abilities and limitations. Set goals that are challenging yet attainable, and celebrate every small success along the way.

Psychologist Albert Bandura introduced the concept of self-efficacy, which emphasizes the belief in one’s abilities to succeed. By setting realistic goals and engaging in consistent practice, you’ll gradually build your confidence and diminish anxiety.

Seeking Support from Peers and Professionals

Don’t underestimate the power of a support system. Reach out to your fellow performers and seek their guidance and encouragement. Sharing your anxieties and experiences can help put things into perspective and make you feel less alone.

Psychologist Mihaly Csikszentmihalyi, known for his work on flow and optimal experience, suggests that having a mentor or coach can greatly enhance performance and reduce anxiety. They can provide valuable feedback, guide your preparation, and offer emotional support when needed.

Remember, reducing anxiety before a performance is a journey. It may take time to find the techniques that work best for you. So, be patient and gentle with yourself as you explore these strategies. Combining mental preparation, physical techniques, and practical strategies will arm you with the tools you need to take center stage with confidence. Trust yourself, embrace the exhilaration, and let your talents shine!

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