Overcoming Stage Fright in NYC: Performance Anxiety Tips for Musicians, Actors & Performers

Written By Alyssa Digges

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. Stage fright, also known as performance anxiety, is one of the most common struggles for musicians, actors, dancers, and other performers. Even seasoned professionals experience it. In New York City, where auditions, live shows, and competitions are constant, the pressure can feel even more overwhelming.

The good news is that performance anxiety doesn’t mean you’re unprepared or untalented. It means you care deeply about your craft. With the right tools, you can learn not only to cope with stage fright but also to transform it into energy and focus that enhances your performance.

What Is Performance Anxiety?

Performance anxiety, or stage fright, is more than just “nerves.” It’s your body’s natural fight-or-flight response activating in a high-pressure situation. While this response is designed to protect you, it can feel overwhelming under the bright lights of Broadway, in a crowded Manhattan rehearsal studio, or at an open mic in Brooklyn.

Common symptoms of performance anxiety include:

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

  • Physical sensations: trembling hands, dry mouth, nausea, sweating.

  • Emotional distress: fear of failure, dread of judgment, harsh self-criticism.

According to the National Institute of Mental Health (NIMH), anxiety disorders are among the most common mental health struggles, and performance anxiety is a specific way that this shows up for creatives.

These reactions are your body’s way of preparing you for something important. The key is learning how to channel that energy into focus and creativity rather than letting it consume you.

For more on how anxiety works in the brain, check out this resource from Northwestern Medicine.

Person playing a guitar on stage struggling with stage fright

Stage fright can be difficult to cope with as a performer in NYC

Why NYC Performers Are Especially Vulnerable to Stage Fright

Performing is deeply personal. Your voice, your body, and your creative expression are all on display. Add in the high stakes of New York City auditions, showcases, and live performances, and it’s no wonder performers here often feel intense pressure.

In NYC, competition is fierce. There are countless talented artists in every discipline – actors lining up at Equity calls, musicians performing in crowded venues, dancers auditioning for companies with limited spots. When the city thrives on constant judgment and comparison, performance anxiety can feel like an unavoidable part of the job.

But here’s the encouraging part: the same imagination, resilience, and passion that fuel your artistry can also help you manage stage fright. With the right strategies, your creativity becomes your greatest asset in overcoming anxiety.

8 Evidence-Based Tips for Managing Performance Anxiety

1. Shift Your Mindset About Stage Fright

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 telling yourself: “My anxiety means this matters to me. I can still perform with it.”

Many performers in NYC notice their best shows come not when anxiety disappears, but when they learn to perform alongside it.

2. Use Grounding and Mindfulness Techniques

Mindfulness keeps you in the present moment rather than spiraling into “what ifs.” A few strategies include:

  • Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.

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

  • Mindful Warm-Up: Pay attention to each note, word, or movement during your warm-up without judgment.

These rituals calm your nervous system, whether you’re backstage at a Midtown theater or waiting to go on at a Lower East Side jazz club.

A woman meditating on a yoga mat

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.

Try performing for friends, recording yourself, or rehearsing with the same props and costumes you’ll use in the show. If possible, spend time in the audition or performance space beforehand. The more familiar your body feels in that setting, the less overwhelming it becomes.

4. Try DBT Skills for Emotion Regulation

Dialectical behavior therapy (DBT) offers powerful tools for moments of intense anxiety:

  • 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 can reduce 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 are small, intentional actions that prepare your body and mind for the stage. Maybe it’s a few grounding breaths in the green room, stretching before stepping into the audition studio, or listening to a favorite song as you walk through Manhattan on your way to a show. These moments help you transition from everyday life into performance mode.

What matters most is consistency. Over time, your ritual becomes a cue that tells your nervous system you’re ready to perform. Like athletes warming up before a game, performers can use rituals to anchor themselves in confidence.

7. Reframe Negative Self-Talk

Stage fright thrives on inner criticism. Instead of harsh thoughts, try compassionate reframes. In therapy, we work to transform “If I mess up, I’ll embarrass myself” into “Live performance includes mistakes. My job is to share, not to be perfect.”

Over time, self-compassion builds flexibility and reduces the grip of anxiety. Self-compassion may seem small, but in the high-pressure world of NYC performance, it’s a radical act of resilience.

8. Seek Professional Support

You don’t have to navigate performance anxiety alone. A therapist who understands both artistry and the industry can help. At Insight Therapy NYC, I specialize in working with actors, musicians, and other performers. Together, we’ll create strategies tailored to your needs so you can step into the spotlight with balance and confidence.

If stage fright is keeping you from auditions, shows, or sharing your art in NYC, therapy can help. Reach out today for a free consultation to learn more about how therapy can help you.

When Performance Anxiety Becomes Overwhelming

Some nerves are normal, but if anxiety stops you from auditioning, makes you cancel gigs, or leads you to consider quitting your art, it may be time to seek help. Evidence-based therapies like ACT and DBT can help you:

  • Accept anxiety instead of fighting it.

  • Regulate emotions in high-pressure situations.

  • Perform in alignment with your values.

If you’re ready to explore therapy for performance anxiety, working with a therapist in NYC who understands the creative process can be very helpful. Together, you can work together with your therapist to help you channel your passion and creativity in healthier ways.

Learn more about how therapy can help: Therapy for Creatives in NYC: Mental Health Support for Artists, Performers & Writers

Final Thoughts on Overcoming Performance Anxiety

Performance anxiety isn’t a weakness. It’s proof of how much your art matters to you. With the right strategies and support, you can transform fear into focus and reclaim the joy of performing.

If you’re a musician, actor, dancer, or creative in New York struggling with stage fright, I’d love to help. Therapy can give you the strategies, support, and perspective to thrive in auditions, performances, and beyond. Schedule a consultation today to take the first step toward performing with confidence and ease.

FAQ: Performance Anxiety & Therapy in NYC

How can therapy help with performance anxiety in NYC?

Therapy gives performers a toolkit for managing the intense physical and emotional symptoms of stage fright. Using evidence-based approaches like Acceptance and Commitment Therapy (ACT) and Dialectical Behavior Therapy (DBT), we work on calming the body’s fight-or-flight response, reframing self-critical thoughts, and building confidence through grounding exercises and pre-performance rituals. In New York City, where auditions, callbacks, and live shows are a constant part of life, therapy helps you stay grounded and resilient, so nerves don’t keep you from performing at your best. Over time, anxiety shifts from something that blocks you to energy you can channel into a more powerful stage presence.

Are there therapists in NYC who work specifically with performers?

Yes. New York has a vibrant community of therapists who specialize in supporting performers, and at Insight Therapy NYC, this is a central focus of my practice. I work with actors, musicians, dancers, and other creatives who are navigating the unique challenges of the performing arts world, from audition stress and stage fright to rejection, perfectionism, and burnout. Because I understand the realities of NYC’s performing arts scene, you don’t have to waste time explaining what it means to walk into a casting room or prepare for a high-stakes show. Therapy becomes a space where your artistry is understood, and your mental health is supported in ways that honor your creative life.

When should I seek therapy for performance anxiety?

It’s normal to feel some nervous energy before performing, but if anxiety is interfering with your ability to audition, take gigs, or enjoy being on stage, it may be time to seek therapy. Some performers in NYC notice anxiety building to the point where they avoid opportunities, procrastinate on preparation, or experience physical symptoms like shaking, sweating, or panic attacks. Others find that constant worry erodes their confidence and leaves them burned out or disconnected from the joy of performing. If performance anxiety is shrinking your creative world or holding you back from opportunities, therapy can help you rebuild resilience and reconnect with the reasons you fell in love with performing in the first place.

Is therapy for performance anxiety available online in NYC?

Yes. For many busy performers in New York, online therapy is the most practical option. I offer secure teletherapy across New York State, as well as in-person sessions in Manhattan. Online therapy makes it easier to get support around auditions, rehearsals, or performance schedules without adding the stress of commuting. Whether you’re based in Brooklyn, Queens, or traveling for gigs upstate, virtual sessions allow you to work with a therapist who understands the performing arts world. This flexibility ensures that caring for your mental health fits alongside your creative commitments.

Resources

Alyssa Digges

Alyssa Digges is a therapist and performer based in New York City who specializes in the mental health of artists, actors, musicians, and writers. With both clinical expertise and lived experience in the performing arts, Alyssa understands the unique pressures creatives face. She offers individual therapy as well as consulting, workshops, and training for theatre programs and arts organizations, helping creatives build resilience and reconnect with the joy of their craft while protecting their mental health.


https://insighttherapynyc.com/meet-alyssa-digges-mhc
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