Conquer Stage Fear : 12 Untold Methods !
Overcoming stage fear, also known as stage fright or performance anxiety, can be quite a formidable task for numerous individuals. Although many are familiar with common techniques such as deep breathing, preparation, and positive visualisation techniques, there are a few lesser-known methods that can be just as effective in conquering this fear.
As of 2024, about 75% of the global population experiences some level of anxiety or nervousness related to public speaking as stated by the worldmetrics.org report. This fear, known as glossophobia, is prevalent across various demographics and cultures.
Here, we'll delve into some lesser-known public speaking techniques to assist you in confidently commanding the spotlight.
TABLE OF CONTENTS
1. The Magic of Rituals
Developing a pre-performance routine can cultivate a feeling of comfort and empowerment. Indulge in various activities, such as enjoying a curated playlist, engaging in brief moments of mindfulness, or adorning yourself with special clothing. Establishing rituals can provide a sense of stability and familiarity, creating a more comfortable and predictable experience on stage.
Practical step: Create a pre-performance routine that incorporates activities or items that evoke a sense of comfort and confidence. Indulge in the pleasures of life, whether it's enjoying a beloved melody, finding serenity in a brief meditation, or dancing to your favourite song.
2. Leverage the Power of Visualisation – With a Twist
When it comes to achieving successful performance, it's quite common to visualise a positive outcome. However, considering the worst-case scenario can also have its benefits. By envisioning and mentally exploring potential setbacks, you can minimise their emotional toll. This helps you cultivate a sense of tranquillity and resourcefulness, even in the face of unexpected challenges.
Practical step: Spend a moment imagining the outcomes of any conceivable catastrophes that may occur during your performance and practice mentally how you would respond to them in a composed and efficient manner.
3. Engage in Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation involves tensing and then relaxing each muscle group in your body. This practice helps to reduce physical tension, a common symptom of anxiety. By focusing on the sensations, it also shifts your attention away from negative thoughts and towards bodily relaxation.
Practical step: Spend 10-15 minutes before your performance tensing and then releasing each muscle group in your body, starting with your toes and up to your head.
4. Practice with Small Audiences
Begin by showcasing your talents in small, supporting groups , surrounded by a warm and encouraging audience, allowing your self-assurance to grow steadily. This could include friends, family, or even a small community group. As you grow more comfortable with these intimate gatherings, slowly expand the number of attendees. This process of desensitisation gradually reduces anxiety over time.
5. Welcome the Silence
Frequently, the apprehension of silence or breaks during a performance can intensify unease. Embracing moments of silence can be a source of empowerment. Take advantage of these moments of silence to gather your thoughts and remain composed, instead of feeling the need to quickly fill the silence with words.
Practical step: Practice incorporating deliberate pauses in your speech during rehearsals. Use these moments to breathe and collect your thoughts.
6. Bring Value to the Audience
Instead of being preoccupied with appearances, prioritise the value you bring to your audience. Consider the needs of others and the positive impact your performance can have on them. By shifting your attention away from self-critical thoughts, you can experience a decrease in performance anxiety.
Practical step: Instead of worrying about how you are being judged, think about the message you want to convey and how it will benefit your audience.
7. Mindfulness and Presence Techniques
Engage in mindfulness practices to stay grounded in the present moment. Practicing grounding exercises, such as directing your attention to the physical sensations like the feeling of your feet firmly planted on the ground, can be effective in reducing anxiety. Embracing the present moment helps alleviate concerns about what lies ahead.
8. Embrace Self-Compassion
Indulge in the art of self-care by pampering yourself with the same level of care and empathy you would extend to a cherished companion. Recognise that feeling nervous before a performance is a normal occurrence and reassure yourself that it's perfectly fine to experience stage fear. This promotes a mindset of self-acceptance and encourages a more compassionate outlook.
Practical step: When you feel nervous, remind yourself that it's normal and many people experience stage fright. Speak to yourself kindly, as you would to a friend.
9. Utilise Positive Triggers
Figure out the triggers that make you feel good and calm. This could be a smell, a picture, or a small thing you can take around with you. These good things can be used right before going on stage to make you feel calm and sure of yourself.
10. Consider Role-Playing Method
See your performance as embodying a character rather than simply being yourself. Develop a character that creates an air of self-assurance and peace. Immersing yourself in this experience can create a sense of detachment from your worries and enhance your performance effortlessly.
Practical step: Imagine yourself as a confident character or role model, any big personality you get inspired from. Act as if you are that person when you step on stage to distance yourself from anxiety.
11. Using Virtual Reality
Virtual reality (VR) technology offers an immersive experience that replicates stage environments, providing a realistic and controlled setting for practicing performances. By gradually exposing yourself to performing in front of an audience, you can become more comfortable and less fearful.
Practical step: Use a VR headset to practice in a simulated stage environment. Gradually increase the reality and size of the virtual audience to become more comfortable with the experience. There are VR applications specifically designed to help with public speaking and stage fright.
12. Get Professional Help
At times, the feeling of stage fear can be quite overwhelming, and it can be highly beneficial to seek assistance from a therapist or a coach who specialises in performance anxiety. They offer customised strategies and personalised support to meet your individual requirements.
Practical step: If stage fright is severely impacting your ability to perform, consider consulting a therapist or performance coach who specialises in anxiety. They can provide tailored strategies and support. Look for professionals with experience in cognitive-behavioural therapy (CBT) or exposure therapy, which are particularly effective for treating performance anxiety.Conclusion
Conquering stage fear is a journey that involves recognising and tackling the mental and physical components of nervousness. By integrating these lesser-known techniques into your preparation, you can cultivate a more comprehensive and efficient approach to managing performance anxiety. Keep in mind that the objective is not to completely eradicate fear, but rather to handle it in a manner that transforms it into a motivating factor for a more genuine and influential performance.
FAQs
What is stage fear, and why do people get it?
Stage fear, often known as stage fright or performance anxiety, is the uneasiness or worry that people experience before or during a public performance. It is prevalent owing to fear of rejection, self-doubt, or unfamiliarity with the audience.
How establishing a confident persona allows you to conquer stage fear?
Viewing your performance as a confident persona helps you to inhabit a character that exudes confidence. This psychological distance from nervousness allows you to execute with more comfort and ease.
Why should you picture the worst-case scenario?
Visualising the worst-case scenario prepares you psychologically for probable blunders, lowering their emotional effect and allowing you to manage them calmly during the real performance.
How practicing in front of small audiences helps me overcome stage fear?
Starting with small, supportive groups helps you to progressively gain confidence. As you gain confidence, you may raise the size of the audience, gradually overcoming your anxiety of performing in front of bigger people.
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