Overcoming Performance Anxiety: Tips for Musicians, Actors, and Performers

If your stomach flips before stepping on stage, your palms sweat as the curtain rises, or your mind races with “what ifs” before you sing, play, or perform, you’re not alone. Performance anxiety is one of the most common struggles for musicians, actors, and other performers. Even seasoned professionals experience it.

The good news? Anxiety doesn’t mean you’re not talented or prepared. It means you care deeply about your craft. With the right tools, you can learn not just to cope with performance anxiety, but to transform it into a source of energy and focus.

What Is Performance Anxiety?

Performance anxiety, sometimes called “stage fright,” is more than just nerves. It’s the body’s fight-or-flight response kicking in when there’s no real danger. Your heart races, your breathing quickens, and your muscles tense, all of which can feel overwhelming in the moment.

For performers, anxiety often shows up as:

• Racing thoughts: “What if I forget my lines?” “What if I mess up this solo?”

• Physical symptoms: shaking hands, dry mouth, nausea, sweating.

• Emotional pressure: fear of failure, self-criticism, or dread of judgment.

While these reactions can feel uncomfortable, they’re actually your brain’s way of preparing you to do something important. The key is learning to channel that energy instead of being consumed by it.

Why Creatives Are Especially Vulnerable

Performing is personal. Unlike other professions, your “product” is often your voice, your body, your expression, or your art. That vulnerability makes it easier for self-doubt and fear of judgment to creep in. Add to that high-stakes environments, like auditions, live shows, or competitions, and the pressure can feel immense.

But here’s the flip side: performers also tend to be imaginative, resilient, and resourceful. Those same qualities can help you reframe anxiety and use it to your advantage.

Tips for Managing Performance Anxiety

1. Shift Your Mindset About Anxiety

Instead of fighting anxiety, try to accept it as part of the performance process. Research from acceptance and commitment therapy (ACT) shows that when we stop battling uncomfortable feelings, they lose some of their power.

• Try reminding yourself: “My anxiety means I care. It’s not a sign of weakness—it’s a sign that this matters to me.”

• Many performers notice that their best shows happen not when anxiety disappears, but when they learn to perform with it.

2. Use Grounding and Mindfulness Techniques

Mindfulness can help you stay present instead of getting lost in “what ifs.”

• Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat a few times backstage.

• 5-4-3-2-1 Grounding: Notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

• Mindful Warm-Up: Before practice or performance, pay attention to each note, line, or movement, noticing the sensations instead of judging them.

These small rituals can calm your nervous system and anchor you in the present moment.

3. Rehearse the Situation, Not Just the Material

Many performers practice their lines or music perfectly at home, only to freeze in the actual performance. Why? Because they didn’t prepare for the environment.

• Practice in front of friends, peers, or even your phone camera to simulate the feeling of being watched.

• Rehearse with the same clothing, shoes, or props you’ll use in performance.

• If possible, spend time on stage or in the performance space before the event—let your body feel at home there.

The more your brain associates performing with familiarity, the less alarming it will feel.

4. Use DBT Skills to Regulate Emotions

Dialectical Behavior Therapy (DBT) offers practical skills for intense moments:

• TIPP Skill (Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation): Splash cold water on your face, do a few jumping jacks, slow your breathing, and tense each muscle group before letting it fully relax. This can bring down anxiety fast.

• Self-Soothing: Carry a grounding object, listen to calming music, or use scent (like lavender oil) before going on stage.

• Radical Acceptance: Acknowledge “Yes, I feel anxious right now” instead of resisting it. Naming the feeling often reduces its intensity.

5. Focus on Your Values, Not Perfection

One of the core ideas of ACT is living by your values rather than chasing perfect outcomes. Ask yourself:

• Why do I perform?

• What matters most to me in this art form?

Maybe it’s connection, expression, storytelling, or joy. When you anchor yourself in those values, the pressure to be flawless lessens. The performance becomes less about avoiding mistakes and more about sharing something meaningful.

6. Create a Pre-Performance Ritual

Rituals signal to your body and mind: It’s time to perform.

This might include:

• Gentle stretches or breathing exercises.

• A positive affirmation, like “I am ready to share my art.”

• Listening to a favorite song that energizes or grounds you.

Consistency matters more than content—your ritual becomes a mental cue for confidence.

7. Reframe Negative Self-Talk

Anxiety thrives on harsh inner criticism. Practice noticing and shifting your inner dialogue:

• Instead of: “If I mess up, I’ll embarrass myself.”

• Try: “Mistakes are part of live performance. My job is to share, not to be perfect.”

Over time, compassionate self-talk strengthens resilience and makes anxiety easier to manage.

8. Seek Support

You don’t have to tackle performance anxiety alone. Talking with a therapist, especially one familiar with the creative process, can provide tailored strategies and validation. Group support, such as peer circles or artist collectives, can also normalize the experience and reduce isolation.

When Anxiety Becomes Overwhelming

While some level of nerves is normal, performance anxiety can sometimes grow into a significant obstacle, leading you to avoid auditions, cancel gigs, or consider leaving your craft. If anxiety feels unmanageable or starts interfering with daily life, professional support can make a difference.

Therapies like ACT and DBT are evidence-based approaches that help performers learn to accept anxiety, regulate emotions, and act in alignment with their deepest values—even under pressure.

Final Thoughts

Performance anxiety is not a sign that you’re untalented. It’s a sign that you care deeply about your art. With the right mindset, skills, and support, you can learn to step onto the stage with both your nerves and your creativity and let your passion shine through.

If you’re a musician, actor, or performer struggling with performance anxiety, know that you don’t have to face it alone. At Insight Psychology, I specialize in working with creatives, helping them find balance, confidence, and resilience in their art and their lives.

Reach out today to schedule a consultation and take the first step toward transforming anxiety into strength.