Millions experience performance anxiety to some degree. Some people are able to push through, while others are crippled by their anxiety which prevents them from performing, speaking in public and being the center of attention during events.
This type of anxiety can cause problems with the individual self-esteem and confidence over time. Anxiety helps some perform better while others are so fearful of the pressure, their anxiety overcomes them. It is not always possible to avoid situations where a person must be front and center, whether it is just a few people or thousands. Performance anxiety can cause a person’s fight or flight response to kick in, which could cause them to freeze up or run away from the situation.
It is possible to overcome this anxiety with practice:
- Prepare in advance
A common cause of performance anxiety is not being prepared enough. The day of a big performance comes and the individual realizes they have forgotten something!
Spending ample time preparing in advance is key. The idea is to practice the performance until it becomes automatic. You can then go on autopilot and your anxiety lessens - Practice calming exercises
Deep breathing, meditation and relaxing forms of exercise help reduce Performance Anxiety by reducing stress in the mind and body. Doing calming exercises before any performance helps the individual stop dwelling on everything that could go wrong, as they restore balance to their minds and emotions so they can perform without feeling so afraid. - Focus on the audience
Performance anxiety occurs as a result of thinking of everything that could possibly go wrong and how humiliating it would be. Focusing on how much the audience is enjoying the performance helps shift the performer’s own focus, as they see the audience supporting them instead of judging them. Imagining the audience’s positive reaction before a performance is also helpful. - Seek Therapy
Severe cases of performance anxiety may require therapy from a professional. Psychotherapy is often used to guide a person through their fear and help them uncover the most effective ways to prevent anxiety before and during performances.
If the anxiety is caused by another type of anxiety disorder, such as social anxiety or panic disorder, medication may be prescribed during treatment to prevent attacks. Therapy can also determine if there are any other types of anxiety involved. - Expect Mistakes
Many performers try so hard to be perfect, that they fear every little mistake. This causes performance anxiety before every performance. They analyze all the mistakes they have made and it causes them to fear making more. Expecting mistakes creates realistic expectations. The audience does not expect perfection and individuals should remind themselves that perfection is not real. - Limit Sugar and Caffeine
Sugar and caffeine can worsen the body’s response to stress. Limiting foods with these ingredients can help lessen the anxiety. This works best used with other methods. If an individual feels jittery before performances, instead of anxious, these ingredients could be the cause! Every performer should still eat before performances to ensure they have energy.
For more tips on managing anxiety check out Kick Stress & Anxiety To The Curb!