Stage fright - Fight or flight

One of the questions I get asked the most is “don't you get stage fright?”. For most of my career the answer to that question was no but I have to say that more recently I have experienced more anxiety prior to stepping on the stage than ever before. It has disturbed me but I am also glad to have now experienced it as I have been able to coach many of my students that experience stage fright every time.

What is stage fright?

Stage fright is most certainly a fight or flight reaction. Your body feels it is in an uncertain environment and produces a biological response which prepares the body to either stay and fight or flee the situation. Here are some symptoms you may have noticed in extreme times of stress or indeed just before you step onto a stage:

• Increased heart rate

• Increased Lung action

• Relaxation of the bladder (often the reason people feel they need to run to the bathroom in times of stress)

• Slowing down of the digestive system

• Increased awareness

• Increased blood flow to major muscle groups

• Surge of adrenaline

I can hear you asking, how is this helpful to me as a performer?

I guess most people who experience stage fright say it is not but if you can work out how to control your response you can use it to your benefit by harnessing the energy it produces.

7 steps to help you overcome stage fright:

1. You can't learn to perform unless you practice performing. The key thing to improving your performance is to perform as often as you can in different environments.

2. Rehearse. Rehearse. Rehearse. The more you rehearse the more confident you will be. With confidence comes a sense of calmness.

3. Use the relaxation response. Try techniques such as meditation and yoga as you prepare for the performance both in rehearsals and prior to stepping on stage.

4. Sleep. Make sure you have a good night sleep in the lead up. Even knowing that you are well rested can reduce anxiety.

5. Physically warm up. Create a warm up routine specific to you. Use the same warm up routine every time you perform. Include stretches, running through the routine and don't forget to breathe.

6. Be prepared. Make sure you have checked and packed your costumes/shoes. Pre-plan your journey to the venue and arrive on time. If possible organise a rehearsal in the venue prior to the performance to experience the venue and try out your shoes on the performance floor.

7. Mentally warm up. Use visualisation techniques to help you prepare. Doing a mental rehearsal can prepare your body to execute the routine in a similar way to using physical preparation. Repetition is important and can help you learn and reinforce tricky choreography and improve confidence.

Author :
Deb Cantoni - Owner of The Space