What is stage fright?
Stage fright, also known as performance anxiety, is the rush of nerves or fear you might feel before performing in front of others. It can affect anyone, whether you’re giving a wedding speech, delivering a presentation, or competing in a sports event. Even famous performers like Adele and Rihanna have experienced it!
Recognising the Symptoms
- Physical Symptoms: Sweaty palms, racing heart, trembling voice, dry mouth, tight throat, or a knot in your stomach. These symptoms can start hours or days before the performance and intensify as the moment approaches.
- Emotional Symptoms: Overwhelming worry, fear of judgement, and a strong urge to avoid the situation. You may feel stuck in a cycle of anxious thoughts, imagining all the things that could go wrong.
How Common is Stage Fright?
- Stage fright is incredibly common, affecting about 73% of people at some point. It can impact your confidence and make you hesitant in situations where you’d normally thrive.
- The good news is that with the right strategies and support, you can overcome it and regain your confidence
Stage fright affects 77% of people
35 - 45 year olds have the highest amount of stage fright
1 in 4 feel anxious about presenting ideas publicly
Adele admitted to suffering from severe stage fright before performances
What causes stage fright?
Stage fright can develop for various reasons, even if you’ve always been comfortable in front of others. It can emerge after a stressful event or when performance demands suddenly increase.
Common Triggers of Stage Fright
- Stressful Events: A difficult performance or increased pressure can lead to stage fright.
- Anxiety History: People with social or general anxiety may be more prone to experiencing stage fright.
- Social Pressure: Teenagers and young adults often feel it more intensely due to social expectations and self-esteem struggles.
Underlying Causes
- Negative Past Experiences: Previous bad experiences can reinforce your fears and make stage fright harder to overcome.
- Low Self-Esteem or Perfectionism: If you struggle with low confidence or the need to be perfect, stage fright may feel more overwhelming.
With time, practice, and support, positive experiences can start to replace negative ones, helping you face these situations with growing confidence.
What are the symptoms & effects?
Stage fright doesn’t just impact you during a performance—it can ripple through your life, affecting both your body and mind.
Physical Symptoms
- Before the Performance: Pounding heart, shaky hands, nausea, or dry mouth, which can start days in advance and worsen as the event approaches.
- During the Performance: Trembling voice, tight throat, and a feeling of being disconnected.
Emotional Effects
- Anxiety and Fear: The anxiety can flood you with fear and dread, making it hard to enjoy the moment or consider performing again.
- Post-Performance Impact: Stage fright may prevent you from speaking up at work, pursuing promotions, or enjoying social activities, leading to missed opportunities and strained relationships.
Stage fright is common, but it’s something you can work through. With the right strategies and support, you can regain your confidence and start enjoying performances again.
How can it be overcome?
Overcoming stage fright starts with acknowledging it as a form of anxiety, which is completely normal. The key is to prepare, practise, and develop techniques to manage your nerves.
Practical Strategies for Overcoming Stage Fright
- Preparation: Familiarise yourself with your material, the venue, and any equipment you’ll use. The more prepared you feel, the less room there is for anxiety.
- Calming Pre-Performance Routine: Incorporate deep breathing, visualisation, or gentle stretching to ground yourself before performing.
- Positive Visualisation: Picture yourself succeeding, focusing on positive outcomes instead of what could go wrong.
- Practice in Safe Spaces: Start small by rehearsing in front of a mirror or with friends. Gradually increase your exposure to performance situations to build your confidence.
Additional Tips
- Bring Notes: Having notes handy can reduce pressure.
- Focus on the Message: Instead of striving for perfection, focus on the value of what you’re sharing.
- Eye Contact with Friendly Faces: This can make the experience feel more comfortable.
When to Seek Professional Support
- If stage fright is overwhelming, talking therapies can help you explore its root causes and develop coping strategies. In some cases, medication may be an option—always consult with a healthcare provider.
Avoid quick fixes like alcohol or drugs, which might provide temporary relief but can worsen anxiety in the long run. Focus instead on building long-term habits that help manage anxiety.
How can hypnotherapy help?
Solution Focused Hypnotherapy offers a gentle yet effective way to address stage fright by helping you reframe your anxieties and build a positive mindset.
What to Expect During Hypnotherapy
- Relaxation and Focus: In a session, you’ll be guided into a deeply relaxed state where your subconscious mind becomes more open to positive change. This isn’t stage hypnosis—it’s a calm and safe process using guided imagery, affirmations, and visualisation.
- Practical Approach: Hypnotherapy helps you focus on what you can do now to build confidence, replacing negative thoughts with positive reinforcement.
Benefits of Hypnotherapy
- Emotional and Physical Relief: Hypnotherapy can reduce emotional anxiety and alleviate physical symptoms like a racing heart or trembling hands.
- Long-Term Tools: The relaxation techniques you learn can help you manage anxiety beyond performances, supporting a calmer, more confident mindset in everyday life.
Lasting Changes
- Sessions: A typical course involves 6 to 10 sessions, though this varies depending on your needs. Your hypnotherapist will tailor the sessions to your goals.
- Beyond Stage Fright: Hypnotherapy equips you with the tools to manage stress and anxiety in all areas of life, helping you thrive both on and off the stage.
Solution Focused Hypnotherapy helps you overcome stage fright by breaking down mental barriers and fostering confidence so you can perform with ease and enjoy success in all aspects of life.
Our Stage Fright & Performance Anxiety Specialists
Benn Baker-Pollard
Sittingbourne
Carmen Harrington
Market Harborough
Caroline Prout
Thrapston
Chris Johannes
Spalding
Claire Noyelle
Maidstone East
Dawn Ibbetson
Chelmsford
Gary Johannes
Peterborough
Jill Whitehouse
Newcastle upon Tyne
Keeley Smith
Southend-on-Sea
Kerry Seymour
Weston-super-Mare
Peter Ely
Islington
Victoria Anderson
Sunderland
Why Choose Inspired To Change
Our solution focused hypnotherapists empower you to better understand your brain, helping to guide you towards solutions and achieve the outcomes you want. We have a team of fully trained hypnotherapists, giving you the choice of who to work with and how you want to work with them. Solution focused hypnotherapy is just as effective in-person or online in the comfort of your own home, so you can find the ideal therapist to help you reach your goals.
Every one of our hypnotherapists is recognised by governing bodies like the National Council for Hypnotherapy, the UK’s leading not-for-profit hypnotherapy professional association. They have all trained with Clifton Practice Hypnotherapy Training, one of the leading hypnotherapy schools in the UK.
