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From Stage Fright to Center Stage: Strategies for Overcoming Performance Anxiety

Acting demands a lot from an individual, including the ability to perform in front of an audience without letting nerves get the best of them. However, many actors experience stage fright and anxiety before performances, negatively impacting their ability to deliver a convincing and authentic performance. Therefore, overcoming stage fright and anxiety is an important skill for actors to develop. In this article, we will discuss stage fright and anxiety, why they occur, and techniques for managing them.

What are Stage Fright and Anxiety?

Stage fright and anxiety are feelings of nervousness, fear, and anxiety that can occur before or during a performance. Stage fright is a type of performance anxiety specific to performing in front of an audience. Actors can experience a range of physical and emotional symptoms of stage fright, including:

  • Racing heart

  • Sweating

  • Shaking

  • Nausea

  • Dry mouth

  • Stomach upset

  • Difficulty breathing

  • Negative self-talk

  • Negative thoughts

  • Fear of forgetting lines or making mistakes

Why Do Stage Fright and Anxiety Occur?

Stage fright and anxiety occur due to a variety of factors, including:

  • Lack of experience: Actors who are new to performing in front of an audience may feel nervous or anxious due to a lack of experience.

  • Fear of judgment: Actors may worry about being judged or criticized by their audience or peers.

  • Pressure to perform: Actors may feel pressure to perform well due to the competitive nature of the industry or the expectations of others.

  • Trauma: Some actors may have experienced a traumatic event, such as forgetting lines or having a negative experience on stage, that has led to anxiety and stage fright.

How to Overcome Stage Fright and Anxiety

While stage fright and anxiety can be challenging to overcome, there are techniques that actors can use to manage and minimize their symptoms. Here are some strategies for overcoming stage fright and anxiety:

1. Deep Breathing

Deep breathing is a simple yet effective technique for managing anxiety and stage fright. To practice deep breathing, find a quiet place to sit or stand and take a few deep breaths in through your nose and out through your mouth. Focus on slowing down your breathing and filling your lungs with air. This can help calm your nerves and reduce feelings of anxiety.

2. Visualization

Visualization is a technique that involves creating a mental image of a positive outcome. To practice visualization, close your eyes and imagine yourself delivering a confident and convincing performance. Focus on the details of the performance, such as the expressions on your face and the tone of your voice. This can help boost your confidence and reduce feelings of anxiety.

3. Positive Self-Talk

Positive self-talk involves replacing negative thoughts with positive ones. To practice positive self-talk, challenge negative thoughts such as "I can't do this" or "I'm going to mess up" with positive statements such as "I am capable of performing well" or "I am well-prepared for this performance." This can help boost your confidence and reduce feelings of anxiety.

4. Practice

Practicing your performance can help you feel more confident and prepared, which can reduce feelings of anxiety. Try practicing in front of friends or family members to get feedback and build your confidence.

5. Seeking Support

Seeking support from friends, family members, or a therapist can help you manage anxiety and stage fright. Talking through your feelings and concerns with someone you trust can help reduce your anxiety and provide you with the support you need to overcome your fears.

It is also important to remember that stage fright and anxiety are not always bad. They can be helpful in some cases. For example, feeling nervous before a performance can help you focus and stay alert. It is only when these feelings become overwhelming and interfere with your ability to perform that they become a problem. By learning to manage your anxiety, you can harness its benefits while minimizing its adverse effects.


Actors' stage fright and anxiety are everyday experiences, but actors can be managed with the proper techniques and support. By practicing deep breathing, visualization, positive self-talk, and seeking help, you can overcome your anxiety and deliver confident and authentic performances that will leave a lasting impression on your audience. With time and practice, you can learn to manage your anxiety and use it to your advantage, allowing you to reach your full potential as an actor.

Keep shining like a star!

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