HOW TO OVERCOME STAGE FRIGHT: 7 PRACTICAL TIPS - ARTE - 2025

The panic or fright is a common fear that occurs in millions. It is a specific phobia, which is limited to the fear of speaking in front of a certain audience.

You have to make a presentation in a few days or even months and you're already nervous. You think about the moment when you will have to expose and you already have anxiety.

However, the fear of public speaking can be overcome. What's more, accept it as something normal (although to improve). According to statistics, up to 75% of people are afraid to speak in public.

An American actor and comedian, Jerry Seinfeld, used to joke that at a funeral, most people would rather rest in the coffin than say a few words or give a few eulogies.

Symptoms of stage fright

I know these symptoms from pure experience and they may sound familiar to you:

• Cognitive level: fear of ridicule, fear of rejection, fear of failure, expectations of failure, giving too much importance to mistakes, confusion of ideas, loss of memory, self-demand, stress, nausea or feelings of panic.
• Physiological level: intense anxiety prior to communicating with an audience. Also simply by thinking or visualizing it. Dry mouth, headache, icy hands, excessive sweating, rapid breathing, facial flushing, chills, digestive system discomfort.
• Behavioral level: avoid events in which you have to be the center of attention, postpone actions.

It is a defensive and normal response of your body. A certain level of anxiety is going to be there, it is even positive because it helps you to be more active. Logically, if the anxiety level is too high, it will not allow you to do it well.

Situations in which it occurs

The following are some of the most frequent situations in which you feel stage fright. Even just thinking about them can make you feel a certain degree of anxiety:

• Presentation of projects at work.
• Presentation of work at the institute or university.
• Presentation in exams or oppositions.
• Act before TV, radio cameras…
• Classes as a teacher or expert.
• Interpretation of musical pieces.
• Speeches at weddings or other events.
• Announcements to the public. For example, announcements from pilots to passengers.

Causes and statistics

Although some authors associate stage fright with social phobia, it is not equivalent. You can be afraid to speak in public and get along well in social situations, like to interact with people and have many friends.

Stage fright is something specific, a specific phobia that is limited to speaking in public, on stage, even acting without speaking.

Therefore, this is important: stage fright is also common among people who have to perform before an audience even if they do not speak a word, musicians, dancers, athletes, etc.

In fact, some surveys carried out in developed countries with musicians reveal prevalence figures between 24% - 70% and cite severe cases, causing the abandonment of the race.

Also, according to the National Institute of Mental Health, these statistics are given in the population:

• 74% of people are afraid of speaking in public.
• 75% of women are afraid of speaking in public.
• 73% of men suffer from fear when speaking in public.
• 5.3 million Americans have a social phobia.
• 3.2 million Americans are afraid of crowded or public places.

So, if it occurs in such a high% of the population, it seems that this fear is innate, although depending on personal traits (genetics) it occurs to a greater or lesser degree.

• To the least degree, low anxiety occurs that can even help you become more activated. This anxiety usually decreases with practice.
• In the highest degree there is high anxiety that leads to avoidance and almost immobilization.

It occurs to a greater degree in people who:

• They have had small stressful or traumatic experiences when exposed to an audience.
• Genetically they are more susceptible to anxiety disorders, such as social phobia.

In any case, if you suffer the "higher degree" you can overcome this problem.

In the case of those who have learned to be afraid, you can unlearn it. And in the event that you are genetically susceptible, you can develop skills that will modify your symptoms.

Techniques and tips to overcome stage fright

Speak first in front of few people

As I explain in this article on how to overcome fear, first expose yourself to simple situations, such as speaking in front of 5 people, that do not cause you too much anxiety.

When you control those situations, you start to level up with more complicated situations; 20 people, 40 people…

Oblige yourself

Force yourself to speak in public before you have to make that presentation. In that way you will acquire the skill and lose your fear.

Singers rehearse before singing, musicians do the same. Do the same if you want to control the real and important situation.

The importance of preparation

The day before the presentation, prepare everything calmly. Make sure you don't forget anything important (documents, pen drive, files…)

If you practice hours before or the day before, you will be more mentally and physically tired. It is not necessary that you do it the day before if you already know well what you are going to present. In this sense, knowing well what you are going to talk about and the structure of what you are going to say will help you a lot.

Therefore, practice for 30 minutes-1 hour a few weeks before your presentation. The time will depend on the importance of the presentation and its duration.

This is what Mark Twain used to say: It usually takes three weeks to prepare an impromptu speech.

Controlling nerves

As I have explained, if you practice at first in simple situations, you will not have as much anxiety. However, you may suddenly have to speak to yourself in public. Then:

• Breathing deeply will help you relax (diaphragmatic breathing).
• Don't try to deny your nervousness or say to yourself: "I'm not nervous," "I'm not going to be nervous."
• Accept your nervousness and act on it. This is especially important. Don't try to deny your status or be unhappy with it, accept it.
• Use relaxation techniques. You can learn from them here.

On stage or presentation

• If you make mistakes, accept them as normal and move on.
• Do not ask for forgiveness, do not make gestures or say ow! If you make a mistake, move on. Errors are normal.
• If you experience a memory lock, proceed to the next point in your presentation structure. You will surely remember again and you can go back.
• Look at the public as your friend.
• Prepare everything you need for the presentation in advance. Do not be late.
• On many occasions people do not perceive that they are somewhat nervous… until you say that you are nervous.

After the performance

First, and if it's okay with you, thank the audience. Do not condemn the applause or thanks because it can show a lack of self-esteem.

Second, when you are alone, think about your mistakes and how to improve them. Also, if it has been an achievement, give yourself an award to reinforce the fact of having dared to do it.

Don't give up the practice

Obviously you will have times in which you will have to present more and others in which you are several months without doing it.

However, try to practice when you can so you don't lose the skill and to be prepared when you have to re-present or if you have an unexpected presentation.