If you search the internet, you will find thousands of experts claiming they can show you how to overcome stage fright. And you’ll likely get hundreds of tips that will help you reduce or overcome the symptoms of stage fright. However, just masking the symptoms won’t help you eliminate this specific type of performance anxiety. In fact, sometimes, masking the symptoms may actually lead to even more stage fright. Your anxiety or fear can actually increase.
For instance, you may experience extreme dry mouth as you stand in front of your audience—the total center of attention. The easy way to mask this symptom is to just take a sip of water. Easy enough, right? The symptom will go away very quickly. But if you don’t eliminate the cause, the symptom will return over and over again. And each time you feel that dry mouth again, your nervousness will likely increase. That’s the opposite of what you wanted.
Public speaking coaches will sometimes encourage their students to practice their presentation in front of a mirror. Yes, you do want to practice. However, you are your own worst critic. As you watch yourself deliver the presentation in front of a mirror, you’ll nitpick every negative thing that you see. Your brain will exaggerate every flaw you find in your delivery. Then, when you actually deliver the presentation in front of people, those negative thoughts can take over.
My point is that many of the things that people do to eliminate stage fright can actually cause more fear. So, in this post, I break down these anxiety issues and show you a few very simple, practical tips that you can use to eliminate fear and anxiety when you present or perform on stage.
This Three-Step Process Will Work for Each of the Main Types of Performance Anxiety.
Before we jump into this three-step process, though, let’s clarify what we actually mean by “stage fright.” This debilitating fear usually appears while doing one of four different types of performances.
- A Fear of Public Speaking.
- Singing (or Performing Music) in Front of a Group.
- Acting on Stage.
- Athletes Competing in a Sport.
Although these types of performances seem very different, the process to overcome the fear is very similar. So, although my background is as a public speaking coach, if you love to sing but get really nervous before going on stage, this same process can help you. Or, if you want to act but you are terrified to perform in front of a live audience, these tips can also help you.
Athletic competitions are a little different than the other three types of performances. In fact, that type of nervousness is a little easier to overcome. But the process can help you too. It can help you reduce that nervousness so you can compete without the jitters that can harm your performance.
How to Overcome Stage Fright Step #1: Practice Your Skill with a Coach.
This first step is mainly for folks who are experiencing public speaking fear. To eliminate stage fright, you have to begin to master your skill. And the easiest way to do this is by getting a good coach. If you are a singer, an actor, a musician, or an athlete, this first step probably seems very obvious to you. But this obvious step is the one that most public speakers just skip. (That’s also why the fear of public speaking is way more common.)
This is why public speaking classes are a good way to help presenters eliminate stage fright. These classes create a controlled environment where multiple people can get coaching simultaneously.
For example, back in my 20s, I was a fairly shy and introverted person. The last thing I wanted to do was speak in front of a group of people. But I knew I had to develop this skill if I ever wanted to be a leader at work. So, I maxed out my credit card and bought a seat in a local leadership class.
In the first session, the coach taught us how to introduce ourselves. Next, she had us stand up and find a partner. She said, “Just to get a little practice using this skill, quickly introduce yourself to the person you are partnered with.” My partner looked even more nervous than I did, so I reluctantly went first.
It was an easy first speech. After each partnership finished, she brought groups of us up to deliver the presentation again to the entire class. Basically, she just made the next presentation slightly more difficult than the last. As the class went on, she did this over and over. Each time we presented, she helped us deliver more and more complex talks.
A Good Coach Will Help You Shorten Your Learning Curve and Turn Nervous Energy into Enthusiasm.
My football coaches started every practice with warm-up drills. We practiced moving, tackling, and escaping blockers every day. Over and over, we drilled until the mechanics created a muscle memory. The goal was to be able to react in a game without having to pause to think.
I only did the drills because the coaches made me. They seemed like a waste of time. That is, until a huge tight end crashed down on me. I grabbed the center of his jersey with my right hand to create some space. When I did, I saw the running back darting through the hole his blocker was trying to create. Without thinking, my left hand grabbed the center of the tight end’s jersey where my right hand had just been. And my entire body moved seamlessly right into the hole. Everyone cheered when I tackled him. (If you’ve ever seen the movie The Karate Kid, this was my “Wax on. Wax off.” moment.)
Theater directors do something similar. Obviously, they have rehearsals and then dress rehearsals. But, on opening night, just before the curtain opens, a good director will often have the entire cast stand in a circle and close their eyes. She’ll have the entire group take an extremely deep breath and hold it. Then, she’ll have them slowly release the deep breath just a little at a time. This deep breathing exercise will cause each performer’s heart rate to slow down slightly.
The director knows that once the curtain opens for the first time, her cast members will likely experience stage fright. These techniques help the “muscle memory” kick in instead.
We do something similar in our public speaking classes. Our coaches let presenters practice in a controlled environment. This creates a positive muscle memory instead of fear.
How to Eliminate Stage Fright Step #2: Start Small and Build Up.
Singing is a skill. Acting is a skill. Every sport or competition is a skill. Delivering a presentation in front of a crowd is also a skill. None of these skills is developed “naturally.” Each takes practice. And the more that you master your skill, the more confident you will become.
Let’s use sports or music as our example here. If you are playing a sport, you may start on a practice squad or junior varsity team. The pressure to perform is much lower there than on the varsity team. As the athlete’s skill develops, the athlete may get promoted to the varsity team. The pressure to perform there is higher than on the practice squad, but not as high as at the collegiate level. Then, college becomes the testing ground for professional athletes.
Kids just learning to play a musical instrument may perform in a recital for their parents. As the musician’s skill improves, she may move up to third chair in the High School band. After more practice, she may move up to second chair — then to first chair. Or, if the musician is in a band, he may start at high school dances or dive bars before trying to sell concert tickets.
We do something similar in our public speaking classes. First, we teach our students how to design and deliver simple, low-risk presentations. As they practice, their presentation skills improve. Their self-confidence also grows. Then, we repeat the process–making the assignments slightly more challenging each time. Each time they succeed, their stage fear diminishes. Eventually, they don’t even notice it anymore.
Click here for a list of low-risk venues where you can practice delivering presentations.
Freddie Mercury’s Rise from Pubs to Queen’s Glory.
Being nervous in front of an audience is normal. Many stars hone their craft in small venues. By the way, these early practices may be the best way to really eliminate stage fright.
For instance, in the late 1960s, Freddie Mercury (then Farrokh Bulsara) was a shy art student gigging in tiny London pubs with bands like Ibex. He’d sing covers to sparse crowds. But his voice would crack because of his level of anxiety. The whole time, though, he was perfecting his craft. At one of these pubs, the Kensington Tavern, he’d test harmonies. He was also learning to command the room. Those small stages were his proving ground, where he found his flair despite shaky starts.
By 1970, Mercury joined Smile, soon renamed Queen, playing slightly bigger clubs like the Marquee. He practiced relentlessly, tweaking vocals and stage moves, turning nerves into energy. Each gig built his confidence, letting him experiment with bold costumes. For example, he’d engage small audiences with banter, making every show a step up. Those early nights taught him to own the stage, no matter the size.
Queen’s 1975 album *A Night at the Opera*, with “Bohemian Rhapsody,” launched them to global fame, filling stadiums by 1985’s Live Aid. Mercury’s pub days shaped his electrifying presence—every gesture honed in those gritty venues. Starting small turned a nervous kid into a rock legend who ruled the world’s biggest stages.
Even today, 50 years later, kids growing up know the words to his songs. So, don’t be afraid to pay your dues learning the ropes of your craft. As you get comfortable with your audience, you’ll eventually begin to feed off their energy.
Shortcuts to the Top Can Increase Your Nervousness. So Be Careful.
The opposite is true as well. Famous performers like Adele, Chris Rock, Daniel Radcliffe, and hundreds more all claim to still have stage fright. Adele once told a magazine reporter that she fled from a venue in Amsterdam via the fire escape because of a panic attack. Each of these celebrities have something in common. They became very famous very fast.
A good example of this is Bill Hader of Saturday Night Live fame. In the early 2000s, Hader was a nobody in Los Angeles, performing sketch comedy in Van Nuys backyards with his improv group. He’d stumble through lines for tiny crowds, sweating in makeshift venues, barely making gas money.
Then, in 2005, a lucky break came when Megan Mullally (Karen from the show Will & Grace) spotted him at a comedy show and recommended him for *Saturday Night Live*.
Hader skyrocketed from backyards to 30 Rock, joining the cast overnight. But the sudden jump was brutal—live TV with millions watching amplified his stage fright. For example, he’d get sweaty palms through sketches, his heart pounding, fearing he’d bomb on air. Without years of small gigs to build confidence, this fear of failure took over, making every performance a high-wire act.
Even as Stefon became a hit by 2010, Hader admitted to NPR that SNL’s pressure never eased—he’d obsess over mistakes, feeling like an impostor. By the way, that fast track left him rattled. Unlike performers who climbed slowly, Hader’s shortcut to fame fed his anxiety, proving that you need small steps to conquer stage fright. Take it slow, or you’ll be sweating like Hader under those bright lights.
How to Overcome Stage Fright Step #3: Focus on the Positives First — Then the Negatives.
“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan
Negative talk can cause you to significantly backtrack in your self-confidence — even after a great success. So it is very important to focus on the positives of every performance first.
If a quarterback throws two touchdowns, but also throws three interceptions, focus on the positive first. “What did we do that allowed us to score the points? How can we recreate those things? What did I do well that caused my team to drive down the field so well?” Catalog the successes. Take stock in what you did well.
Then (and only then), go back and look for ways to improve. “I threw the ball before I got my feet planted solidly. How can I fix that next time?” Success or failure, you always want to look for ways to improve every time you perform in front of others.
In public speaking, I usually encourage my class members to write down three great things they did right as they come off the stage. Then, after they write down three successes, write down one thing they’ll do differently the next time. This usually gives a good balance.
Cognitive Dissonance and Stage Fright.
Cognitive dissonance is that nagging mental tug-of-war when your brain holds two clashing thoughts—like wanting to nail a speech but fearing you’ll bomb. This clash fuels stage fright, making your heart race before a crowd. For example, you might think, “I’m prepared,” but also, “What if I forget everything?” That tension amps up anxiety, especially in public speaking, singing, or acting, where judgment feels constant.
Here’s where Step #3 helps a lot. When you focus on positives first, you quiet this dissonance. After a talk, list three wins—like clear points or a smile from the audience—before any flaws. For example, I once gave a shaky speech but noted how I made the room laugh twice. That shifted my brain from panic to pride. By the way, this trick works for singers too—nail one note, and the fear starts fading. It’s like Michael Jordan cataloging made shots before missed ones.
This approach rewires your mind. Negative thoughts feed dissonance, convincing you you’re doomed. But positives build confidence, aligning your thoughts with success. After listing wins, pick one thing to tweak, like pausing more next time. For instance, a client of mine focused on her strong opening, then worked on eye contact. That balance keeps you growing without the dread. Start small, celebrate wins, and watch stage fright shrink.
Follow These Three Steps and Your Confidence Will Soar.
In the title, I promised I’d show you “How to Overcome Stage Fright in Three Easy Steps.” And yes, these steps are really easy. But, you can’t skip any of the steps. And you have to constantly work at each one.
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