DEALING WITH PERFORMANCE ANXIETY
Performance anxiety, or stage fright, can affect anyone, whether you’re an athlete, musician, public speaker, singer, or even a professional in a high-stakes job. The pressure to perform well often triggers anxiety that can be overwhelming and, at times, paralyzing. But the good news is that performance anxiety is manageable, and with practice, you can transform that nervous energy into focus, confidence, and even excitement.
- Understand the Root of Your Anxiety
Performance anxiety often stems from fear of judgment, failure, or a strong desire to meet high expectations. These are normal, human concerns. Try to identify the thoughts that come up when you feel anxious. Are you worried about forgetting your lines, making a mistake, or being judged? Once you pinpoint the source, it’s easier to challenge and address it with specific strategies.
- Set Realistic Expectations and Let Go of Perfectionism
Many people feel anxious because they set impossible standards for themselves. Aim for a “good” performance, not necessarily a “perfect” one. Understand that mistakes are normal and that most audiences are forgiving, especially when they see someone genuinely trying. Accepting that imperfection is part of the experience can lift a lot of pressure and make the situation more enjoyable.
- Reframe Nervous Energy as Excitement
Physiologically, excitement and anxiety are very similar, both increase your heart rate and make you alert. Instead of trying to suppress your nervous energy, try to embrace it. Remind yourself that this “buzz” can actually help you focus and be more expressive. Say to yourself, “I’m excited to do this,” rather than I’m scared.” This simple shift can reframe the experience and help you channel nervous energy positively.
- Use Breathing Techniques to Calm Yourself
Physical symptoms of anxiety, like a racing heart or shaky hands, can feel overwhelming, but deep breathing helps to ground you. Practice slow, deep breathing exercises, such as the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This regulates your heart rate, calms your nervous system, and gives your mind a focal point other than the anxiety.
- Shift Your Focus from Performance to Connection
When you’re anxious, it’s easy to become overly self-aware, which can amplify the fear. Instead, think about how you can connect with your audience.
Conclusion
Performance anxiety is common, and it’s something that even seasoned performers experience from time to time. The key is to remember that it’s not about eliminating nerves but learning how to manage and use them to your advantage. With patience, practice, and the right mindset, you can overcome performance anxiety and build the confidence to shine on any stage.
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