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Stage fright is a type of worry in which your brain and body incorrectly believe you’re in danger, like with most fears. Humans have evolved to be quite adept at fighting or fleeing from potential threats. When you’re terrified, even if there’s no real danger, your body wants to fight, flee, or freeze—which can get in the way of a lot of things, including state performance.

It is possible to overcome stage fright only when you’re willing to let go of your fears. By embracing your fears, you feel comfortable in expressing yourself in front of others.

Here are some ways to overcome stage fright:

1. Practise thoroughly beforehand.

You’ll be less nervous if you’re well-prepared. Even when your brain is stuck, practise gives you confidence, and repetition provides your body with sense memories to rely on. Practice in-front of a mirror and act like you are talking to the audience. This will make you feel like yourself and remind you of everything you’ve done to get where you are.

2. Avoid caffeine and sugar.

Your body is pumped with adrenaline before an audition or event. There’s no need to keep charging yourself up. In fact, too much caffeine might make you feel uncomfortable, so opt for herbal tea instead of the latte.

3. Eat a healthy lunch.

A good nutritious meal will fuel the muscles and provide the energy boost required for a fantastic performance. Thus, including fresh fruits, oats, or whole grain toast with peanut butter in your meal will be beneficial for an energetic performance. Just avoid sugary and baked items, as they contain more sugar than you may require.

4. Shift the focus away from yourself towards the audience.

When your focus is on the audience, it won’t be on you. As a result, you’ll be less apprehensive and more capable of giving a spectacular speech. The most important preparation work you can do is to learn about the audience you’ll be engaging with. This will help you to develop a genuine connection with the audience.

5. Don’t let the negative thoughts distract you.

Take a deep breath and relax. This is not the time to indulge your inner critic. Put that negative voice in a soundproof box and convince yourself that you’ll be OK, that your voice will sound lovely, and that you’re strong and capable. Concentrate on the pleasant aspects of life. Give yourself the kind of pep talk you’d give a best friend to feel enthusiastic and confident.

6. Visualise yourself as a winner.

Close your eyes and visualise yourself on stage. You’re hitting every note and making eye contact with every member of the audience. These types of pleasant visions not only help you relax, but they also assist you achieve your goals. Your brain is a really strong tool. This will make you feel confident and one step closer to your goal.

7. Avoid self-doubt-inducing thoughts.

Don’t go about bragging about how scared you are. This will increase your anxiety, and you’ll be able to readily convey your nervousness to others and yourself. In fact, just smile even if you don’t want to because your brain assumes that if you’re smiling, you must be pleased. It might really help you feel better and calmer as the brain-body relationship is reciprocal.

8. Meditate and breathe.

Regular meditation allows you to connect with a calmer, wiser part of yourself beyond your immediate emotions. When you’re in fight-or-flight mode, your body naturally breathes quicker, so pushing yourself to breathe more slowly and deeply can trick your body into thinking you’re not in danger. Inhale deeply, then exhale slowly through pursed lips.


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