Introduction
I was a coward my whole school life.
I’ve never given any stage performance because of my fear of judgement from other people.
That changed in college.
One day, during a classroom presentation with nearly 200 students, our teacher allowed us to take the help of phones or handwritten scripts while performing.
Almost everyone relied on them. And as I watched students nervously read from their screens, one thought kept repeating in my mind:
“I don’t wanna be like them, I am better than that.”
When my turn came, I walked onto the stage without a phone or script. It was my first stage performance.
And I killed it!!!
I performed better than anyone else. Even classmates who had never noticed me before praised me.
The confidence and pride I felt that day is something I’ll never forget.
In this article, I’ll share exactly what helped me overcome my stage fright, which can help you do the same.
1. Deep Breathing & Relaxation
Stage fear often causes panic and anxiety which triggers rapid heartbeat and mind fog. Deep breathing and relaxation techniques help calm the body and mind, making public speaking easier and more confident.
Why it works
- Simply because stage fear is a body problem not mind.
- Deep breathing sends a direct signal to your nervous system which tells the body that “We are safe”.
- It brings oxygen back to the brain, which helps your mind to think clearly at present time.
How You Can Use It
- Sit or stand comfortably with a straight back.
- Inhale deeply through the nose, allowing the diaphragm (not just the chest) to expand.
- Inhale for 5 seconds.
- Exhale slowly through the mouth for 6 seconds.
- Repeat 5–10 times to lower heart rate and relax the nervous system.
2. Practice & Rehearse Regularly
Practicing and rehearsing your speech helps you to memorize the content of your speech subconsciously. Which helps to build up confidence & clarity in your mind.
Why it works
- Because stage fear comes from uncertainty, and practice removes that uncertainty.
- When you practice the same thing again & again, it simply tells your mind that I am familiar with this situation, and it is not new for me, which removes the uncertainty.
How You Can Use It
- You can do the same thing as I did, rehearse it with your buddy or sibling, again & again, until you are confident that “Yes I have memorized all the speech”.
- If you can’t do it with your buddy then, do it in front of camera or mirror, it still works, but do it again & again until you are confident in yourself.
3. Visualize Success Before Speaking
Visualizing success is by far the biggest thing that you can do to boost your confidence, and this practice of visualization is also done by all the greatest minds that have ever walked this planet.
Why it works
- It fools the mind into thinking that you have already done this, and it is not new for you anymore (Sounds amazing right?).
- Because the brain is stupid, it can believe anything as real as long as your conscious or logical mind is shut down.
- The best example is when your dreams, you believe in your dreams as they are really happening right? This is the power of visualization.
How You Can Use It
- Close your eyes, and find a quiet spot if possible.
- Take Slow and deep breath, to partially shut down your logical mind, and let your sub-conscious mind come over. (Do it for 2-3 minute)
- When you are in a state of being half conscious, then start visualizing yourself as you are delivering the performance successfully.
- Visualize it all, the whole process, from the beginning to the very end (Don’t jump to the end directly, you have to visualize it).
- Then open your eyes.
4. Use Positive Self-Talk & Affirmations
Positive self-talk & affirmations are tools which can help you to rewire your brain, eliminate self-limiting beliefs, and fill your mind with positivity.
Why it works
- Positive self-talk & affirmations rewires your mind into believing and behaving as if you talk yourself to be.
- Because your brain can’t actually differentiate between what is real and what is repeated.
- If you talk and think about yourself negatively all the time and vice versa, your brain will believe it over time, and your body would exactly act like that.
How You Can Use It
- Just talk to yourself positively all the time, especially just before giving your performance.
- Repeat positive self talk again & again, always think that you can, instead of you can’t.
- Do positive self talk in front of the mirror as well, it works better when you can see your face while talking to yourself.
5. Use Natural Body Movement While Speaking
Stage fright doesn’t live in brain, it lives in your body, and When the body freezes, the mind panics more. Natural body movement tells your brain that “everything is all right, there is no need to panic”.
Why it works
- Your brain constantly reads signals from your body, when your body is stiff and closed, it assumes that you are in danger.
- And when you move your body in real time, your brain assumes everything is alright and acts accordingly.
How You Can Use It
- Even before going to the stage, start opening up your body , stretch your arms, legs, chest and loosen your jaw. Take 2-3 deep breaths as well.
- While on the stage, start doing body movements i.e, start doing hands gestures, start walking around a small area (4-5 steps), keep your shoulders relaxed and your chest open.
- Take consistent and deep breaths all the time.
6. Reframe Nervous Energy as Excitement
In this method we simply change the label of nervousness into excitement, because according to science nervousness and excitement feel almost identical in the body.
The goal here isn’t to fight the emotion of being nervous, it’s to use it as fuel.
Why it works
- When you think “I am nervous”, your brain interprets it as danger, but when you think I am excited instead of nervous, your brain sees that as an opportunity.
- This small mindset shift can help you reduce fear, increase your confidence, and stop overthinking.
How You Can Use It
- Notice the sensation of being nervous.
- Instantly change its label into excitement, and think repeatedly that ‘I am very excited to perform”.
7. Preparation and Knowing Your Content
Knowing and preparing your content involves understanding and memorizing the key concepts through organizing the information and practicing it repeatedly.
Why it works
- When you know your content your brain stops panicking and starts performing instead.
How You Can Use It
- Know what your content is about and write its main points and their meaning instead of learning sentences word by words.
- Write 5-7 key points you want to cover, and take its reference whenever you forget what to say.
- Silently reading in your mind doesn’t help much. Speak it out loud at least 4-5 times.
- Practice without notes as well, go in front of your mirror or camera, and try to explain it in your own words as if you’re explaining it to a friend.
My Final Bonus Tip: Post on Social Media
This might sound surprising, but showing your face and voice in social media can be effective to reduce your stage fear and build up your confidence level.
Why it works
- When you post videos and stories online(showing your face and voice), you’re practicing being seen by people.
- Over time, your brain stops treating visibility as a threat.
- The fear of judgment slowly fades away, and confidence starts to build naturally.
How You Can Use It
- Take your phone, download Instagram( or any other platform), record yourself, keep the account public, and just post it.