Performance anxiety, also known as stage fright, is a common issue that affects many individuals in different fields, including athletes, musicians, actors, and public speakers. Performance anxiety can manifest in physical symptoms such as sweating, shaking, and increased heart rate, which can negatively impact performance. This blog post will provide expert advice on dealing with performance anxiety.

Preparation and Practice

One of the most effective ways to combat performance anxiety is through preparation and practice. The more prepared you are for a performance, the more confident you will feel. Practice your performance multiple times, and visualize yourself succeeding in the performance. This mental rehearsal can help build confidence and alleviate anxiety.

Focus on Your Breath

Focusing on your breath is another effective technique to manage performance anxiety. Take deep breaths, inhaling through your nose and exhaling through your mouth. This technique can help slow down your heart rate and calm your nerves.

Positive Self-Talk

Positive self-talk can also be helpful in managing performance anxiety. Before your performance, remind yourself of your strengths and past successes. Use affirmations such as “I am prepared,” “I am confident,” and “I am capable.” This technique can help build confidence and alleviate anxiety.


Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in the body. This technique can help reduce physical symptoms of anxiety, such as muscle tension. To practice this technique, tense a muscle group for 10 seconds and then relax the muscle group for 20 seconds. Repeat this process for different muscle groups in the body.

Seek Professional Help

If you are experiencing severe performance anxiety that is negatively impacting your performance, seek professional help. A mental health professional can provide effective treatments such as Cognitive Behavioral Therapy (CBT), which can help you identify and challenge negative thoughts and behaviors that contribute to performance anxiety.


Visualization is a powerful technique many professional athletes and performers use to manage performance anxiety. This technique involves mentally rehearsing a performance, visualizing oneself succeeding and feeling confident. Studies have shown that visualization can help reduce anxiety and improve performance.


Mindfulness is a technique that involves being present in the moment and non-judgmentally observing one’s thoughts and feelings. Mindfulness can help individuals become more aware of their anxiety and develop a more compassionate and accepting attitude towards themselves. Mindfulness techniques such as meditation and breathing exercises can be helpful in managing performance anxiety.


Regular exercise can be an effective way to manage performance anxiety. Exercise releases endorphins, which can help reduce stress and anxiety. Incorporating exercise into your routine can help you manage your anxiety and improve your overall well-being.

Proper Nutrition

Proper nutrition is essential for overall health and well-being. Eating a balanced diet that includes fruits, vegetables, lean proteins, and whole grains can help reduce anxiety. Avoid consuming caffeine, alcohol, and sugary foods before a performance, as they can exacerbate anxiety symptoms.


Performance anxiety is a common issue that affects many individuals. However, effective techniques to manage performance anxiety include preparation and practice, focusing on your breath, positive self-talk, progressive muscle relaxation, and seeking professional help. By implementing these techniques, individuals can learn to manage their anxiety and perform at their best.