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Performance Anxiety and Stage Fright: Treatments and Tips to Overcome Fear
Find Relief & Overcome Stage Fright—We Can Help You Embrace Confidence in the Spotlight!
What Is Performance Anxiety?
Performance anxiety, also known as stage fright, is nervousness or fear related to performing in front of others. This anxiety disorder is commonly associated with situations like exams, public speaking, stage performances, or sports activities.
Although it’s completely normal to feel slightly nervous before a performance or an evaluation, when performance anxiety becomes extreme, it can lead to strong feelings of worry, self-doubt, and dread.
Individuals may also struggle with an overwhelming fear of judgment or failure, affecting their ability to perform optimally.
The symptoms of performance anxiety vary from person to person, with the most common being rapid heart rate, dry mouth, shaking, sweating, and difficulty breathing. Experiencing any of these can be scary and contribute to a cycle of fear, causing the individual to become anxious about their anxiety, further worsening the problem.
It’s vital to understand how common performance anxiety is—around 7 percent of American adults have it—and it can affect all age groups and walks of life. Although it’s very uncomfortable and debilitating, it’s fully treatable. Consult us today—our team of therapists can provide the right strategies and support to help you manage performance anxiety!
What Is Stage Fright: Is It the Same as Glossophobia?
Stage fright and glossophobia are types of performance anxiety related to performing or speaking in front of an audience. Stage fright describes the fear of stage performance when singing, presenting, or acting, whereas glossophobia refers to the fear of public speaking.
Both conditions can be debilitating and cause people to avoid opportunities that place them in the spotlight performing or speaking. Performance anxieties manifest as intense anticipatory fear of mistakes, forgetting what to say, or being exposed to judgment. They also trigger physical symptoms like rapid heartbeat, sweating, and trembling.
Common Symptoms of Performance Anxiety
Millions of people suffer from performance anxiety—it can happen to public speakers, musicians, actors, athletes, and anyone who has to perform in front of a group or an audience. Performance anxiety manifests differently from person to person, with these symptoms being the most common ones:
● Dry mouth
● Tightness in the throat
● Rapid breathing
● Racing pulse
● Sweaty and cold hands
● Trembling knees, lips, hands, and voice
● Nausea
● An uneasy feeling in the stomach
● Vision changes
● Racing thoughts
● Loss of concentration
● Negative self-talk
Causes of Performance Anxiety
Performance anxiety is a complex, multifactor anxiety disorder. It’s deeply rooted in the experiences and personality of an individual and associated with the high stakes of public performance. Effectively addressing and managing performance anxiety requires understanding the common triggers.
We’ll explore some of them below:
● Anxiety and low self-confidence: Some people are naturally anxious and struggle with discomfort and insecurity in high-pressure or unknown situations. For them, performance anxiety is a consequence of their deeper issues with self-trust and confidence.
This lack of confidence is further worsened by their anxiety-driven catastrophizing or overanalyzing which can become overwhelming. They commonly struggle with extreme fear before a performance caused by negative thoughts of the imagined consequences of failure.
● Strong inner critic and perfectionism: Individuals with performance anxiety may have an overactive inner critic, amplifying their negative self-talk and perfectionism before a performance.
Though self-criticism can help some individuals become better at what they do, extreme levels can undermine confidence and cause inadequacy.
Perfectionists strongly fear failure and the inability to live up to their own or others’ standards. For these individuals, performance anxiety isn’t just about the anxiety of performing—it’s also related to the pressure of performing perfectly.
● Early childhood experiences and learned responses: Those who’ve struggled with childhood performance anxiety will often carry similar responses in adulthood. Memories of failure or anxiety during early performances may resurface in adulthood, causing elevated performance anxiety or fear of failure during performances, reminiscent of childhood negative experiences.
● Injuries: Physical or psychological injuries can prevent performers from performing at their usual standard or all, causing elevated distress.
The healing and adaptation process may further increase anxiety as they navigate a period of vulnerability and uncertainty. Resuming performance after an injury may elevate performance anxiety due to a fear of not being able to perform as they did before the injury.
Past trauma: Past negative experiences can trigger performance anxiety in the future, especially if the “failure” was unexpected or poorly handled. Past traumatic performances can contribute to long-lasting anxiety about performance in the future, especially if the individual lacks coping mechanisms and a tendency to dwell on the negative emotions surrounding the “failure.”
Stage Fright Treatments
At Serenity Space Therapy, we employ a multifaceted approach to support clients in managing performance anxiety. We understand each client’s unique journey with stage fright and ensure personalized treatment.
During therapy, we unravel the roots of the anxiety and introduce effective management techniques. In more extreme cases, medication may be required to address the symptoms, especially if they affect the individual’s quality of life.
Behavioral and Cognitive Techniques
CBT (Cognitive Behavioral Therapy) is a widely recognized and one of the most effective methods for the management of anxiety disorders, including performance anxiety. It identifies and challenges negative thought patterns and beliefs that lead to anxiety and fear and replaces them with more balanced and realistic ones.
During CBT for performance anxiety, the therapist will often propose exposure therapy to the individual—gradual exposure to performance situations to help increase their self-confidence and encourage practice. Relaxation techniques like deep breathing and meditation may be used with CBT to help individuals manage symptoms effectively.
Performance Anxiety Counseling
Counseling for performance anxiety, available at Serenity Space Therapy, is designed for individuals with performance anxiety and is available both in-person at our Fort Lauderdale and Naples offices or online via a HIPAA-certified platform.
We offer a safe, judgment-free space to overcome this anxiety disorder and adopt effective coping mechanisms. We help clients determine the root causes behind their performance anxiety and support them toward higher self-esteem, fear-free performance, and overall life satisfaction.
Relaxation and Mindfulness Techniques
Relaxation and mindfulness techniques greatly aid individuals with performance anxiety as they help relax the body and mind and ease the management of the symptoms. They help individuals improve emotion regulation and performance under pressure.
For highly sensitive individuals, Serenity Space Therapy employs DBT (Dialectical Behavior Therapy), a form of talk therapy based on CBT. Mindfulness practices like meditation and deep breathing are also beneficial as they teach practical tools to manage and overcome stage fright by focusing on the present moment and achieving calmness.
Medication Options for Severe Stage Fright
When talk therapy and relaxation techniques are not sufficient in severe performance anxiety cases, medication may ensure a comprehensive and effective treatment. Beta-blockers are often prescribed for physical symptoms like trembling, shaking, or a rapid heartbeat. Other available medications for the treatment of severe performance anxiety include anxiety medications and antidepressants, available only in consultation with a healthcare professional!
Tips to Overcome Stage Fright
Overcoming performance anxiety may be difficult, especially in more severe cases, but it’s possible. Through effective strategies, individuals with stage fright can learn how to lower the negative impact of the disorder and increase their confidence.
Let’s take a look at the most helpful stage fright treatment options available today:
● Regular mindfulness practice helps you remain in the present moment by reducing rumination about past mistakes or future worries. With exercises like the 5-4-3-2-1 grounding or focused breathing, mindfulness trains the brain to remain calm and present—exactly what individuals with stage fright need!
● Deep breathing techniques can help individuals with performance anxiety by calming the body’s stress response. Regular practice of the 4-7-8 exercise (inhale for 4 seconds, hold the breath for 7 seconds, and exhale for 8), before and during a performance, can help reduce the heart rate and promote relaxation.
● Positive self-talk can help with the negative thought patterns that increase performance anxiety. By recognizing negative thought patterns and, more importantly, challenging their accuracy and replacing them with affirmations like, “I’m well prepared, and there’s no need to be afraid,” individuals can retrain their brain for success, relieve stage fright, and adopt a more confident mindset.
● Visualization of success can be a powerful technique to prepare the brain for success. It requires imagining a confident performance, visualizing every detail, and connecting the event to positive feelings. Mental rehearsals play an important role in boosting self-confidence—a key element in reducing performance anxiety.
● Setting realistic expectations can help reduce performance anxiety because it prioritizes progress, learning, small wins, and improvement and reduces the need for perfectionism—a common trigger of elevated performance anxiety. Perfectionism increases expectations and the need to deliver the ultimate performance, amplifying any level of “failure.”
● A healthy lifestyle is essential for individuals with performance anxiety because mental strength and well-being thrive in good physical health. Routine physical activity, focusing on a balanced diet, and getting regular sleep can help individuals with performance anxiety better their mood and alleviate symptoms of anxiety.
● Seeking professional help is crucial if none of the above methods have helped. At Serenity Space Therapy, a team of experienced therapists and counselors specialize in providing treatment for anxiety disorders, including stage fright. Consult us for free today to get personalized support for anxiety!
Working with a Performance Anxiety Therapist
Performance anxiety therapists play a significant role in the treatment of performance anxiety. At Serenity Space Therapy, we specialize in providing evidence-based, personalized counseling for performance anxiety.
Through traditional and innovative therapeutical modalities, we support clients in determining the root cause of their performance anxiety, managing their condition effectively, and regaining self-confidence in the spotlight.
Benefits of Working With a Performance Anxiety Counselor
Working with a professional anxiety counselor to address stage fright is highly beneficial. It helps to:
● Determine the underlying causes, triggers, and challenges associated with the disorder.
● Discover effective, evidence-based techniques for the management of stage fright.
● Have a safe, judgment-free space to talk about every emotion, fear, and anxiety related to the condition and decrease feelings of isolation and loneliness.
● Adopt coping mechanisms like relaxation techniques or affirmations and improve performance under pressure.
● Develop resilience and skills to manage the condition in the long run, reducing the chances of severe performance anxiety.
Find a Qualified Performance Anxiety Therapist
To find a qualified performance anxiety therapist, look for ones who specialize in the treatment of anxiety disorders or performance anxiety, and don’t forget to check their credentials and licenses for mental health or counseling. Search Google or social media page testimonials to learn more about their approach and treatment effectiveness.
You can always consult your primary care doctor for recommendations. Once you’ve decided on a practice, schedule a consultation. The first ones are usually free and offer a unique opportunity to see if you match with a therapist.
Online Therapy Options for Stage Fright Treatments
Online therapy is an increasingly popular and in-demand option to address stage fright. This flexible and easily accessible option allows individuals to get treatment in the comfort of their homes and to stay consistent, no matter how unpredictable or busy their schedules are.
At Serenity Space Therapy, we’re proud to be able to provide premium quality therapy for stage fright and other types of anxiety, both in-person at our Fort Lauderdale and Naples and in Arizona and online using a secure and confidential HIPAA-certified platform.
Treatment for Glossophobia:
Steps to Reduce Speech Anxiety
Specialized Therapy for Public Speaking Anxiety
Glossophobia, or the fear of public speaking, is a type of performance anxiety and one of the most common phobias. Some common glossophobia symptoms include trembling, increased blood pressure, rapid heartbeat, dizziness, cold sweats, and sweating.
Glossophobia causes are multiple—it’s a combination of genetic traits, as well as other psychological, biological, and environmental factors. Individuals with this disorder will commonly struggle with a strong fear of experiencing embarrassment or rejection. The disorder is also often related to negative experiences from the past.
The most effective ways to overcome this phobia include talk therapy, relaxation strategies, regular speech practice, and audience engagement. More severe cases may require medication.
Professional help plays a major role in glossophobia treatment, especially if the disorder reduces the individual’s quality life and harms their overall mental health and well-being. Therapists possess the skills and knowledge to help individuals unravel the root causes of their glossophobia, manage the symptoms, and build confidence to communicate free of fear or stress.
Exposure Therapy for Glossophobia
Exposure therapy is one of the most commonly used approaches for the treatment of glossophobia. It focuses on gradually exposing the individual to public speaking situations in a controlled and supportive space.
It plays a significant role in desensitizing the fear response and making public speaking seem less intimidating. The process usually begins with exposure to smaller groups and speaking tasks, gradually leading to larger groups and more demanding tasks. It helps individuals with glossophobia regain self-confidence and become more comfortable with public speaking.
Speech and Presentation Skills Coaching
Individuals with glossophobia may benefit from coaching on speech and presentation skills. It teaches effective ways to improve communication skills like body language, voice modulation, breathing, and audience engagement.
Coaching may also provide effective methods to address the fear of public speaking. By learning to communicate effectively with an audience, individuals with glossophobia can become more self-confident and ultimately, better public speakers.
FAQs
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Stage fright is highly manageable. Talk therapy, mindfulness, exposure therapy, a positive mindset, and regular practice can help individuals address the disorder effectively and regain self-confidence. Medications are also available, but they’re usually reserved for severe cases.
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The best therapy for stage fright depends on the individual. Generally speaking, CBT is regarded as one of the most effective treatments because it allows individuals to discover their triggers and pinpoint and change their negative thought patterns. Exposure therapy and relaxation techniques may be used in conjunction to address the anxiety disorder effectively.
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Absolutely! At Serenity Space Therapy, we deliver personalized treatment for anxiety disorders and employ a set of therapeutic modalities to help individuals conquer performance anxiety and thrive in public performance situations.
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Stage fright isn’t classified as a mental illness. It’s a type of anxiety disorder that results from the stress and fear associated with performance in front of others. If it’s severe and affects one’s normal functioning, it may be considered a subtype of social anxiety disorder.
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