Performance anxiety—often called stage fright—can strike at the worst possible moments, making you feel nervous, shaky, or even paralyzed with fear. Whether you’re preparing for a public speech, a job interview, an exam, an athletic competition, or a musical performance, the symptoms of performance anxiety can be overwhelming.
But here’s the good news: you can overcome performance anxiety immediately with the right techniques. In this article, we’ll explore how to get rid of performance anxiety fast, what causes it, and how to prevent it from affecting your future performances.
What Is Performance Anxiety?
Performance anxiety is the intense fear or nervousness that occurs before or during a situation where you are expected to perform in front of others. It can manifest as:
- Physical symptoms: Racing heart, trembling hands, dry mouth, nausea, dizziness, sweating, muscle tension, or shallow breathing.
- Emotional symptoms: Fear of failure, self-doubt, or overwhelming nervousness.
- Mental symptoms: Negative thoughts, difficulty concentrating, or an urge to escape the situation.
Performance anxiety is common and can affect public speakers, musicians, athletes, students, actors, and even professionals in high-pressure jobs. Now, let’s focus on how to eliminate it immediately.
How to Get Rid of Performance Anxiety Immediately
If you’re feeling nervous before a big moment, here are the fastest and most effective ways to regain control and reduce performance anxiety instantly.
1. Try the “5-4-3-2-1” Grounding Technique
How it works:
- Look around and name 5 things you can see.
- Touch 4 things around you.
- Identify 3 sounds you can hear.
- Notice 2 things you can smell.
- Acknowledge 1 thing you can taste.
Why it helps:
This technique shifts your focus away from anxious thoughts and brings you into the present moment, interrupting the anxiety cycle immediately.
2. Take a Deep “Physiological Sigh”
How it works:
- Inhale deeply through your nose.
- Take another quick inhale at the top (without exhaling).
- Exhale slowly and fully through your mouth.
- Repeat 2–3 times.
Why it helps:
This technique instantly calms your nervous system by increasing oxygen levels and slowing your heart rate. It’s one of the fastest ways to relieve stress and anxiety.
3. Reframe Your Performance Anxiety as Excitement
How it works:
- Instead of thinking, “I’m so nervous,” tell yourself, “I’m excited!”
- Remind yourself that nervous energy and excitement feel the same in the body—it’s just a matter of interpretation.
- Say out loud: “I am ready for this!”
Why it helps:
Studies show that reframing anxiety as excitement can help you perform better and feel more confident. Your brain just needs a different perspective!
4. Use the “Power Pose” for Instant Confidence
How it works:
- Stand tall, feet shoulder-width apart.
- Place your hands on your hips (like a superhero).
- Hold this pose for 2 minutes while breathing deeply.
Why it helps:
Research shows that adopting a strong posture increases confidence and reduces stress hormones like cortisol. It instantly boosts your sense of control before a performance.
5. “Shake It Out” – Release Nervous Energy
How it works:
- Stand up and shake your arms, hands, and legs for 30 seconds.
- Jump in place a few times.
- Stretch your body.
Why it helps:
When we get nervous, our body builds up tension. Shaking and stretching help release excess adrenaline, making you feel calmer.
6. Use Box Breathing to Control Performance Anxiety
How it works:
- Inhale through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly for 4 seconds.
- Hold your breath for 4 seconds.
- Repeat 3–5 times.
Why it helps:
Box breathing is used by Navy SEALs to stay calm under pressure. It slows your heart rate and helps you feel in control.
7. Visualize a Confident Performance
How it works:
- Close your eyes and picture yourself succeeding.
- Imagine the crowd cheering, your voice steady, your movements strong.
- Replay this positive vision in your mind several times.
Why it helps:
Your brain can’t tell the difference between real and imagined success. Visualization trains your mind for a confident performance.
8. Use a Mantra to Shift Your Mindset
How it works:
- Choose a phrase like:
- “I am prepared and capable.”
- “I got this.”
- “I am calm and in control.”
- Repeat it to yourself 10 times.
Why it helps:
Positive affirmations rewire your brain to replace self-doubt with confidence.
9. Focus on the First 10 Seconds
How it works:
- Tell yourself: “All I need to do is get through the first 10 seconds.”
- Plan exactly what you’ll say or do in the first moments.
Why it helps:
Once you start, your body naturally adjusts, and anxiety fades. The hardest part is just beginning!
10. Smile – Even If You Don’t Feel Like It
How it works:
- Force a smile for 10 seconds.
- Laugh out loud if possible.
Why it helps:
Smiling tricks your brain into reducing stress by triggering feel-good hormones like serotonin and dopamine.
Long-Term Strategies to Reduce Performance Anxiety
If performance anxiety is a frequent issue, consider these preventative techniques:
️ Practice Under Pressure
- Rehearse in front of a mirror or record yourself.
- Perform in low-stakes environments before big moments.
️ Develop a Pre-Performance Routine
- Create a personal warm-up ritual to feel prepared and in control.
️ Exercise Regularly
- Physical activity reduces overall anxiety and improves performance.
️ Improve Your Sleep & Nutrition
- Sleep deprivation and poor diet increase anxiety levels.
- Avoid caffeine and heavy meals before performances.
️ Seek Professional Help if Needed
- If performance anxiety severely impacts your life, therapy (like CBT) or hypnosis for confidence can help.
Final Thoughts: You Are in Control!
Performance anxiety doesn’t have to control you. By using these fast, science-backed techniques, you can eliminate nerves immediately and perform at your best.
Key Takeaways:
Try grounding techniques like the 5-4-3-2-1 method
Use deep breathing, box breathing, or the physiological sigh
Reframe nerves as excitement
Use the Power Pose to boost confidence
Visualize a successful outcome
Smile and use a mantra