6 Ways to Calm Your Performance Anxiety and Jitters
Summary: Tips to Calm Performance Jitters
- Stretch and Move: Release tension and excess adrenaline with simple stretches and movements before going on stage.
- Practice Deep Breathing: Use techniques like the 4-7-8 method to calm your nerves and reduce stress.
- Visualize Success: Prepare by visualizing your performance and familiarizing yourself with the venue and format.
- Rehearse Out Loud: Practice your speech or presentation aloud to refine your delivery and make it sound natural.
- Plan Your Outfit and Route: Choose your wardrobe in advance and plan your travel to the venue to ensure you arrive stress-free and on time.
Being on camera, on a stage or in front of an audience can immediately lead to feelings of nervousness, stress or intimidation. Here are six ways to calm your performance jitters and anxiety if you’re going to be on camera or on stage speaking to an audience.
Stretch
When you get nervous, stressed or anxious your body tends to tense up. A few simple yoga stretches can help release that tight feeling. If you get the jitters and feel as if your heart is racing before you go on set or on stage, then breathe deeply and shake out your body. I know it sounds silly, but it usually helps. Swing your arms, roll your shoulders, do a little jump or march in place with some high knees. You’re just trying to release some of that excess adrenaline.
Breathe
You’ve likely heard or read “just breathe” hundreds of times. You may have even heard your Pilates or Cross Fit instructor say it this morning. Breathing helps. Taking deep breaths can help lower your heart rate, help you relax and decrease how much of the stress hormone cortisol is released into your body.
Try the 4-7-8 breathing technique, also known as “relaxing breath.” It involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
Visualize
Visualizing your performance from beginning to end prior to your performance can leave you feeling more relaxed and empowered. The key to a successful performance also comes from research. If you’re going to be a guest on a show, watch the show ahead of time so you know what the studio looks like and get a sense of how the host or anchors interact with guests. If you’re giving a speech, learn about the space, the staging, and the attendees. The more you know the more control you have of your situation.
Practice
Don’t just read the script, your speech or the company’s messaging – say them out loud. Speaking out loud can help turn what’s on paper into a conversational message. You may realize that what is written doesn’t sound natural when said so with some pre-planned practice and rehearsal you’ll have time to turn give it your own tone. You can determine what words or phrases should carry the most weight when speaking, how to add inflection in your voice and perhaps when it’s worth it to add the slightest pause.
A simple way to practice while standing in front of a mirror. You can see your face and your body movements. I also suggest talking to a spouse, a partner, or even calling a friend to go over your notes, script and messaging.
Wardrobe
Plan what you want to wear ahead of time. Don’t leave it to the last minute to decide what you want to wear on camera whether it’s for the media, an audition or hosting. I always suggest coming up with a few ideal on-camera options that involve rich colors. Certain colors can evoke a sense of authority, trust, approachability, and even friendliness and youth. And I will always suggest skipping all black.
Plan Ahead
Most likely your on-camera interview, audition, speech or hosting gig will happen outside of your home or office. Look up the location ahead time using Google maps, or the Waze app. Input your arrival time and the apps can help figure out when you should leave; then leave 15 minutes earlier than that to account for traffic or parking. If you happen to arrive earlier than planned, you can always practice again in the quiet of your car or speak quietly while you walk.
Breathe again.
For more media training tips check out these articles: How To Ace Your Media Interview and How To Be An On Camera Expert.
Schedule a consultation inquiry with Alison.
Alison Deyette, CEO of AlisonDeyetteMedia is a seasoned media trainer and brand strategist with 20 years of experience on camera and behind the scenes. Her expertise lies in equipping a diverse clientele from executives to entrepreneurs and athletes to actors with the necessary skills and techniques to effectively navigate media interactions, enhance communication strategies, and uphold a positive public image. She’s held prominent roles in television, journalism, production, directing, and contributing to numerous successful series, segments, and brand-focused projects for TV, digital and print for companies like Amazon, TJ Maxx and The Home Depot. She appears on camera regularly for TV shows including EXTRA, The Kelly Clarkson Show, and KTLA and contributes to various publications including The Wall Street Journal, Real Simple, The New York Times and USA Today