How to make performance anxiety an asset instead of a liability

The dreaded thought of getting up in front of a group of people and performing is not uncommon. Many people suffer from performance anxiety, commonly called "stage fright." Athletes, musicians, actors, public speakers and even businessmen often get performance anxiety.

We have always been told that being “nervous” is a bad thing, “just relax” we tell ourselves, but doesn’t this imply that the anxiety we feel is to be feared? What if we could use the adrenaline and racing pulse to our advantage?

Here are six steps to help you overcome your fears and shine on stage

Step 1: Be Prepared

Practice, practice and practice. Consistent rehearsal builds self-confidence and leads to mastery in the performance.

Step 2: Focus on Intention

Have a clear intention or a specific goal statement. What do you intend to do when you step out on stage? What, precisely, do you need to communicate to the audience? Use confident and assertive language, such as “I am going to perform brilliantly”. Don't focus on what could go wrong and avoid thoughts that produce self-doubt. Focus on why you’re on stage and visualise your success.

Step 3: Breathe Consciously

When stressed, our bodies tend to revert to shallow, accelerated, chest breathing. Doing so puts us in fight or flight mode. Rather perform diaphragmatic breathing which is the most biomechanically efficient way to breathe. It is best to practice some type of relaxation technique every day, regardless of whether you have a performance so that the skill is there for you when you need it.

Step 4: Scan and Release Excess Tension

One of the most severe consequences of performance anxiety is muscle tension. As our thinking becomes more negative, our muscles tend to get tighter. Scan your muscles from head to toe as you continue to breathe slowly and deeply, one muscle group at a time, releasing the tension on the exhale. You will feel much more in control once doing this.

Step 5: Direct Your Energy

Connect with your audience, smile, make eye contact, and think of them as friends. Instead of trying to get rid of the energy, that adrenaline provides you can use it. Channel it into your performance.

Keep in mind that stage fright is usually worse before the performance and often goes away once you get started.

Step 6: Have a good nights rest

A good nights rest is key to winning the next day. Having a mattress that works for you and releases pressure and tension can make a difference by leaving your body revitalised and fresh for the new day. Here is a great place to start looking for your next mattress here in the UK.