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Stage fright happens to even the most self confident of performers or public speakers and can often occur quite unexpectedly. In its worst form it can leave you completely and utterly paralysed in front of your audience.
The big problem is, once it has happened it becomes highly likely that it will happen again. It is important to take control of stage fright as soon as possible to stop it from forming a habit.
To be able to master your stage fright it is important to understand how it comes about. Rather than being the result of an audience reaction, it is actually the anticipation of a negative audience reaction. It is a negative thought pattern which has been allowed to spin out of control.
Here are three quick and easy techniques to practise which can help beat stage fright. Through practice of a few minutes a day a positive, self confident habit is created and these techniques then kick in on autopilot.
The first technique is visualisation. Take a few minutes to go somewhere private and shut your eyes. Visualise yourself giving your best performance or speech in front of an appreciative audience. Play the applause in your mind over and over again. To really make this effective, play your favourite song in the background and really exaggerate the emotion and fill it with bright colours.
To complete this technique, you need to create a trigger for this thought pattern in your mind. Whilst visualising, touch your thumb and index finger together. Over time, you will instantly recreate this positive feeling just by touching your thumb and finger together. Do this in the last few seconds before your performance to fill your mind with your positive visualisation. This becomes stronger the more you practice.
The second technique has a similar concept. If you can, ask someone you know well, and feel great around, to attend the performance. Agree where that person will sit and ask them to smile at you from the start of the performance. You are setting up a positive thought to draw on when you need it.
As you are about to start, fix your gaze on that person and allow the positive vibe to enter your mind. This works really well when giving a wedding speech where there are likely to be many people you know and they will be on your side urging you to do well.
The third technique is to be used before you start your performance. One of the classic signs of impending stage fright is when you stop breathing. Often you will be completely unaware that you have not taken a breath for a long time.
Again, you will need to practice this over several days. Sit for a few minutes, close your eyes and take very deliberate slow and deep breaths. Count up as you breathe in and count back down as you breath out. Try to make the breath out longer than the breath in.
To use this, make a conscious decision before each performance to repeat this breathing exercise. Be aware that you may have stopped breathing and push yourself into doing the exercise. The increase of oxygen in the blood will control the level of adrenaline that builds up as you become nervous.
There are many more simple mind techniques you can use to create a positive thinking pattern to control your stage fright. It is a question of trying them and finding the ones that suit you best. Give them a chance and practice them at least once a day for a month until they become second nature. Just one of these could be enough to beat your stage fright.
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