5 tricks to help you manage stage fright
Got a big performance or speaking event coming up?
Here are 5 of my favourite tricks to manage stage fright:
Breathe: When you’re struggling with stage fright, your heart rate rapidly elevates and it’s difficult to catch your breath. To calm yourself, use the “Box Breathing” method made famous by US Navy SEALs (this exercise is used in combat situations to ease anxiety). Try this technique: Breathe IN for a count of 4. HOLD your breath for a count of 4 BREATHE OUT for a count of 4. Hold for a count of 4. Repeat 4-5 times slowly and deliberately.
Remember your WHY: Focusing on your big reason for sharing with a big audience will give you the energy you need to get the job done.
Normalize it: Stage fright is a normal response to stretching outside of your comfort zone, and EVERYONE suffers from it sometimes (seriously, even big-name performers like Adele, Rihanna, and Jennifer Aniston). Remember that your brain is just trying to do its job, and that our job is to manage it...not eliminate it.
Have a dance party: Stage fright is holy-crap-stressful, and it can take a toll on your body. To relieve stress and get out of your head, take some time to stretch, dance or walk. If you notice that you feel tired or overwhelmed, having an impromptu dance party or mini-yoga session can boost your energy back up again. Even if you can’t squeeze in a workout, you can always manage some gentle stretches before you step on stage.
Get some fresh air: I’m a fresh air fiend, so I always try to find a way to get in a quick stroll whenever I’m at an event. Even a few minutes walking around a parking lot (sounds glamorous, right?) can help distract your nervous mind. When you get a break, take a few minutes and see if you can escape (even briefly) outside...your tired brain will thank you.