WELLBEING — Turning Nerves into Confidence: Managing Performance Anxiety
turning nerves into confidence: managing performance anxiety
Performance anxiety is something almost every performer experiences at some point in their career. Whether you’re stepping onto the stage for the first time or the hundredth, those pre-show nerves can be overwhelming. But anxiety doesn’t have to be your enemy. With the right mindset and techniques, you can channel that nervous energy into a powerful and confident performance.
Why Do We Get Nervous?
Performance anxiety is a natural response to being in the spotlight. Your brain perceives the situation as high-stakes, triggering a surge of adrenaline—often leading to a racing heart, shaky hands, or even blanking on lines. But instead of letting these feelings take over, you can train yourself to use them to your advantage.
Strategies to Stay Calm & Confident
✅ Breathe Deeply
When nerves hit, your breathing may become shallow, making anxiety worse. Try the 4-7-8 technique: Inhale for four seconds, hold for seven, and exhale for eight. This helps slow your heart rate and calm your nervous system.
✅ Visualize Success
Close your eyes and imagine yourself performing confidently. Picture the applause, the connection with the audience, and the joy of storytelling. Visualisation helps rewire your brain to expect success rather than fear failure.
✅ Reframe Nervousness as Excitement
Your body doesn’t know the difference between fear and excitement—it’s your mind that labels it. Instead of thinking, “I’m so nervous,” tell yourself, “I’m excited!” This simple shift in mindset can help turn anxiety into enthusiasm.
✅ Stay Present
Worrying about forgetting lines or making a mistake only fuels anxiety. Instead, focus on the moment. Feel your feet on the floor, take in your surroundings, and engage with your scene partners. Mindfulness keeps you grounded.
✅ Practice Under Pressure
Rehearsing alone is different from performing in front of an audience. Try running your lines while recording yourself or performing for friends. The more you expose yourself to pressure in practice, the more comfortable you’ll be on stage.
✅ Develop a Pre-Show Ritual
Many performers have pre-show rituals to calm their nerves. Whether it’s stretching, listening to a favourite song, or repeating a mantra like “I am prepared, I am ready”, find a routine that soothes and centres you.
✅ Trust Your Preparation
You’ve put in the work—now trust yourself. Let go of perfectionism and focus on telling the story rather than delivering a flawless performance. Mistakes happen, but the audience is rooting for you.
Final Thoughts
Nerves don’t mean you’re not ready—they mean you care. Instead of fighting them, embrace the energy and let it fuel your performance. With practice, patience, and self-compassion, you’ll learn to transform anxiety into confidence and truly shine on stage. 🌟🎭