Ten Tips for Tackling Performance Anxiety  (and Maybe Even Enjoying the Spotlight) Part 3

by Erica Tuminski September 12, 2025

Part 3 Ten Tips for Tackling Performance Anxiety

 (and Maybe Even Enjoying the Spotlight)

by James Porter

 

This is the third and final part of a three-part blog series on stress, stage fright, and performance anxiety. In Part 1, I told the story of singing New York, New York at a local cabaret theatre and explored how performance anxiety can affect not just musicians and actors but also professionals—especially trainers, EAP counselors, and wellness presenters—who routinely stand in front of groups. In Part 2, I reflected on a recent health scare involving months of prostate screenings and how the stress I felt waiting for biopsy results was, surprisingly, not unlike the stress I experienced before my performance. The takeaway? Our minds and bodies often respond the same way to perceived threats as they do to real ones.

Now, in Part 3, I want to offer some practical strategies for managing performance anxiety. Whether you’re speaking at a conference, leading a group session, delivering bad news to a client, or stepping into a spotlight of any kind, these tips can help you stay grounded, clear-headed, and even enjoy the moment.

1. Practice Under Pressure

Rehearsal matters—but rehearse realistically. Try standing up, using props, setting a timer, or practicing with a friend watching. The more your practice mimics the actual event, the more your nervous system will adapt.

2. Know Your Material Cold

Mastery breeds confidence. The more thoroughly you know your content (or lyrics, or talking points), the less mental bandwidth you’ll waste worrying about what comes next.

3. Adjust the “Key” to Fit You

This is both literal and metaphorical. In my case, switching from Liza Minnelli’s version of New York, New York (in the key of F) to Sinatra’s (in D major) saved the performance. In business terms: know your voice. Don’t try to present in someone else’s style. Be yourself.

4. Stop Rehearsing Failure

Instead of playing out worst-case scenarios, mentally rehearse success. Imagine the presentation going well. See yourself smiling, connecting, even recovering smoothly from a mistake. Visualization isn’t fluff—it works.

5. Manage Your Inner Dialogue

Listen for catastrophic self-talk: “I’m going to bomb,” “They’ll hate it,” or “I’m not good enough.” These thoughts aren’t facts. Replace them with something more neutral or compassionate, like: “I’m prepared,” “I’ve done this before,” or “Let’s see how it goes.”

6. Use Your Body to Calm Your Mind

Take slow, deep breaths. Stretch. Walk before your talk. Even standing with your feet flat and shoulders relaxed can trigger a calming feedback loop that signals safety to your brain.

7. Aim to Connect, Not Impress

When your goal shifts from looking good to making a connection, the pressure eases. Focus on the person in front of you. Speak to be understood, not to perform.

8. Expect Nerves—and Normalize Them

Feeling nervous isn’t a problem. It means you care. Even the most seasoned speakers feel butterflies. Don’t wait to feel “ready”—step forward while your knees are still shaking.

9. Recall Your Past Wins

Think of times when you succeeded under pressure. That board presentation. That tough client conversation. That training that went better than expected. Let those memories remind you of what you’re capable of.

10. Redefine Success

Instead of aiming for perfection, aim for presence. Show up. Be real. Sometimes the moment you remember most isn’t when everything went smoothly—but when you recovered, improvised, or connected authentically with your audience.

Final Thought:

Performance anxiety isn’t a sign of weakness—it’s a sign of courage. It means you’re doing something that matters. And while the fear may never fully disappear, it can lose its grip. The more you face it, the more space you create for confidence, connection, and even joy.

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