What is Stage Fright?

According to the definition, "Stage fright, also referred to as performance anxiety, is the fear or nervousness that a performer experiences before or during a performance." This phenomenon can also arise in various situations, such as speaking up at work, attending job interviews, meeting new people, or even recording your singing voice.

Symptoms of Stage Fright

I will never forget my experience singing in a Barbershop quartet competition. We had the privilege of performing on a large convention stage, a daunting prospect with an audience of over 1,000. I felt a wave of anxiety wash over me, prompting excessive fidgeting and pacing. My heart raced uncontrollably, and I found myself visiting the restroom repeatedly.

Standing backstage, I could barely breathe, and my heart pounded so loudly I was convinced everyone could hear it. As I took my place to sing, my left knee trembled uncontrollably. It was hard to maintain my composure. After the performance, I felt a sense of disappointment, believing I had let my fellow performers down. This feeling lingered until I realized I was only punishing myself.

From that moment, I decided to change my approach to stage fright. While it may always be a part of me, I learned to prepare for it and manage the symptoms effectively.

Why Does Stage Fright Occur?

Stage fright can stem from various factors, including fear of failure, concern about judgment, lack of preparation, previous negative experiences, and the body’s natural fight-or-flight response. It's vital to understand that these feelings are normal and indicate that you care about your performance.

Strategies to Overcome Stage Fright

Here are some effective strategies that have helped me manage performance anxiety as a quartet, choir member, and solo artist:

1. Reframe Your Experience

   The physical sensations of fear and excitement are remarkably similar. Instead of succumbing to fear, try to reframe your thoughts: "I’m excited!" This positive mindset can alleviate anxiety.

2. Thorough Preparation

   Knowing your material inside and out minimizes the potential for mistakes and eases anxiety. Practice until your performance feels automatic.

3. Set Realistic Expectations

   Understand that perfection is unattainable. Focus on progress, not perfection, to reduce stage fright.

4. Utilize SMART Goals

   Establish Specific, Measurable, Attainable, Relevant, and Time-Bound goals to guide your singing journey.

5. Visualize Success

   Create a mental image of a successful performance to build confidence and reduce anxiety. Incorporate visualization techniques into your pre-performance routine.

6. Positive Affirmations

   Craft empowering statements that counteract negative thoughts and bolster self-confidence. Recite them before stepping on stage.

7. Maintain a Healthy Routine

   Prioritize adequate sleep, nutrition, and hydration in the weeks leading up to your performance. Avoid substances that can hinder your vocal quality.

8. Breathing Exercises

   Practice slow, deep breathing to calm your nervous system. Inhale deeply for a count of six and exhale slowly for another six.

9. Consistent Vocal Warm-Ups

   Stick to familiar vocal exercises on performance day to ensure you’re vocally prepared.

10. Performance Persona

Adopt a confident posture and body language to help alleviate nerves. Emulate a performer you admire to enhance your confidence.

11. Relaxation Techniques

Relax your hands and arms to release tension. Use grounding techniques to help center yourself.

12. Power Pose

Utilize the Wonder Woman power pose to boost your self-confidence before taking the stage.

Helpful On-Stage Tips

If anxiety strikes while performing, remember to treat the experience as you practiced. Focus on your story and immerse yourself in the music. Most importantly, remind yourself that everyone in the audience is rooting for you. Mistakes are a natural part of performing; if they happen, keep going without apology.