10 Tips for Overcoming Stage Fright

As an actor, I definitely still get nervous before auditions or performances. For me, the first step is always taking a few deep breaths to center myself. I remind myself that feeling nervous just means I care about the role and the work. Instead of worrying about how I’ll be judged, I focus on the character and the story I’m telling. Sometimes I’ll put on music to get into the right headspace. A quick stretch also helps me release any tension I’m holding onto. Once I’m in the moment, those nerves usually shift into energy. That energy actually makes my performance feel more alive and real.

When nerves start to creep in before a performance, it helps to anchor your attention on what you are actually there to deliver: your lines, your music, your message, rather than what the audience might be thinking of you in that moment. Worrying about reactions or trying to read faces only adds pressure and distracts from your preparation.

Instead, run through your material slowly in your head or quietly backstage, paying attention to what you want to say or express. Remind yourself what brought you to this moment or why you care about it in the first place. This shift will give you something solid to focus on, which keeps nerves from getting out of control. When your mind is on the work itself instead of other people’s opinions, it is easier to stay calm and actually give your best performance, even if the adrenaline is still there.

For me, stage fright has always been part of the process unfortunately, but I’ve learned ways to manage it. One technique that really helps is controlled breathing–I’ll breathe in for 5 seconds, hold for 5, and breathe out for 5, which slows my heart rate and calms my body. Over time, the more I’ve put myself out there and performed, the easier it’s become; exposure has helped lessen the intensity of my anxiety, even though I still sometimes feel those butterflies in my stomach, sweaty hands, and racing thoughts. The nerves don’t fully go away, but I’ve learned to accept them as part of the experience. Once I’m actually on stage and in the middle of a song, I pour everything into the performance–my emotions, my energy, and my focus–and the nerves fade into the background. That shift into the music is what allows me to stay present and connected with my audience.

I used to let stage fright derail me before writing or public speaking and also had the same butterflies with breakdancing, but I’ve learned how to use that energy instead of letting it paralyze me. I tell myself that being nervous is that EXTRA ENERGY waiting to be channeled properly – and when I handle it correctly, it provides an even keener edge to my concentration. Before I go out, I take a breath and slow it down, flap my arms to roll back the tension that has settled into my shoulders and visualize the opening 30 seconds of what is to come – since starting strong makes the rest flow. I also make sure my preparation is consistent; when I know in myself that I’ve prepared well, the confidence creeps up and somehow silences the self-doubt.

One time I competed in a dance competition and blank-stopped for a fraction of a second when the crowd roared more than I anticipated. I changed my focus to the beat in my body and not the noise, and let muscle memory guide me throughout that set. That little mental switch from “they’re watching me” to “I’m sharing this with them” brought calm in an instant and helped me finish strong.

For me, nervousness usually hits in those moments right before pitching Magic Hour or speaking at a tech event. When the chips were down during YC Demo Day, a couple rounds of deep breathing and quick visualization settled my mind more than rehearsing lines again. I picture the audience as collaborators instead of critics, which changes the pressure into connection. I’ve learned the nerves never ‘go away,’ but they can shift into positive energy if managed. So I’d suggest acknowledging the fear, steadying your breath, and reframing the moment as an opportunity to create, not perform.

I’ve dealt with stage fright a lot, and it’s something I eventually had to work on. My profession always puts me in places where I have to speak. What works best for me is arriving very early to wherever I have to speak, about an hour or even two beforehand. I get used to the surroundings; even if I’ve been to that place before, it’s important to arrive early to ease tension. I get on the stage and practice facing the audience in my head. These techniques have built confidence in me over time, and I’ve had better performances since I started using them.

Before any performance, I tell myself I’m the pro athlete in the room. This mindset reframes the dynamic, steadies my breathing, and helps me focus fully on execution, while reminding me the audience is simply people, not something to fear.

As a somatic therapist, I’ve learned that stage fright lives in your body, not just your mind. Your nervous system interprets performance situations as threats, triggering fight-or-flight responses that create racing hearts, shallow breathing, and muscle tension.

The game-changer is working with your body’s responses instead of fighting them. I teach clients simple grounding techniques–feel your feet on the floor, press your palms together, or gently sway side to side. These small movements signal safety to your nervous system and can shift you out of panic mode in under a minute.

One client was a musician who’d freeze during auditions despite knowing her pieces perfectly. We practiced “titration”–staying present with small amounts of nervousness rather than being overwhelmed by it all. She’d notice tension in her shoulders, breathe into that area, then gradually expand her awareness. This built her capacity to stay connected to her body even when anxious.

The key insight: nervousness often means your system is stuck between wanting to perform (fight) and wanting to escape (flight). Gentle movement like shoulder rolls or shifting your weight helps your nervous system choose engagement over escape, changing anxiety into focused energy.

As a Licensed School Psychologist who’s spent over a decade working with performers and high-achievers dealing with anxiety, I’ve seen what actually works for performance nerves. The secret isn’t eliminating the anxiety–it’s reframing those physical sensations as excitement and readiness rather than fear.

I teach my clients the “PLEASE” skill from DBT therapy, which focuses on managing your basic physical needs before high-pressure situations. Get enough sleep the night before, balance your eating (don’t skip meals or overeat), and do light exercise to burn off excess nervous energy. Your mind and body are connected–when your physical baseline is stable, your emotional regulation follows.

The game-changer is what I call “sensory anchoring” during your preparation. About 15 minutes before your audition, engage your senses intentionally–sip herbal tea, use a calming scent, or hold something with a comforting texture. This mirrors the telehealth prep techniques we teach clients, and it creates a portable calm state you can access anywhere.

One technique that consistently works is accepting those butterflies instead of fighting them. I had one young performer who transformed her career when she started telling herself “I’m excited” instead of “I’m nervous” before auditions. Same physical sensations, completely different mental frame–and her booking rate doubled within six months.

As someone who’s pitched investors and competed on Masterchef Canada, I’ve learned that stage fright never fully disappears—it just changes shape. I treat performances like structured sales calls using my FOUNDER Framework, breaking each segment into small, modular blocks so I can focus on one moment at a time. This keeps me from spiraling into thoughts about how everything could go wrong. I also journal beforehand, using prompts from yourLumira to set clear intentions and remind myself that growth only happens through discomfort. Lastly, a quick 5:3:1 bodyweight routine grounds my nerves—it turns that jittery energy into something controlled, confident, and centered.