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Stepping Into The Spotlight: Tips for Handling Stage Anxiety and Stress



Stepping onto the stage for an event can be exhilarating, but it also comes with its fair share of pressure. Whether you're a seasoned performer or a first-time speaker, dealing with anxiety and stress is a common challenge. So, how do you manage these feelings and deliver a stellar performance? Here are some of my strategies to help you navigate the pressure and shine on stage:


  1. Prepare, Prepare, Prepare: One of the most effective ways to alleviate stage fright is through thorough preparation. Practice your speech or performance until you feel confident in your delivery. Rehearse in front of a mirror or with a trusted friend to simulate the experience of being on stage.

  2. Visualize Success: Before the event, take some time to visualize yourself succeeding. Picture yourself on stage, delivering your speech or performance with confidence and poise. Visualization can help reduce anxiety and instill a sense of calmness and self-assurance.

  3. Practice Relaxation Techniques: Incorporate relaxation techniques into your pre-event routine to calm your nerves. Deep breathing exercises, meditation, and progressive muscle relaxation can help reduce anxiety and promote a sense of tranquility.

  4. Focus on the Audience: Shift your focus away from yourself and onto the audience. Remember that they are there to hear what you have to say or enjoy your performance. Channel your energy into connecting with your audience and delivering value to them.

  5. Embrace Imperfection: Accept that it's okay to make mistakes. Perfection is an unrealistic standard, and even the most seasoned performers encounter hiccups on stage - I will talk about my own stage hiccups in my next post! Instead of fixating on perfection, focus on delivering your message authentically and engagingly.

  6. Stay Present: Instead of getting lost in thoughts of what could go wrong, stay present in the moment. Focus on the task at hand and immerse yourself fully in your performance. Mindfulness techniques can help you stay grounded and centered on stage.

  7. Seek Support: Don't hesitate to reach out to friends, family, or colleagues for support and encouragement. Having a support network can provide reassurance and boost your confidence before taking the stage.


Remember, feeling nervous before a performance is completely normal. It's how you manage those nerves that determines your success on stage. By preparing diligently, practicing relaxation techniques, and staying focused on your audience, you can effectively manage the pressure and deliver a memorable performance. If you need more tips, get in touch with me I will be happy to coach you!

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