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25 Tips to Help with Performance anxiety
Ryan & O’Donnell / Blog / Tips / 25 Tips to Help with Performance anxiety

Performance anxiety is a common challenge that many people face in various aspects of life, such as public speaking, performing on stage, or taking exams. Here are 25 tips to help you overcome performance anxiety:

  1. Preparation is Key: Thoroughly prepare for your performance or presentation to build confidence.
  2. Practice Regularly: Regular practice helps you become more comfortable with the material.
  3. Visualization: Visualize yourself succeeding and imagine a positive outcome.
  4. Positive Self-Talk: Replace negative thoughts with positive affirmations.
  5. Focus on the Message: Concentrate on the content rather than worrying about how you’re being perceived.
  6. Breathing Exercises: Practice deep breathing to calm your nerves before and during the performance.
  7. Progressive Muscle Relaxation: Tense and relax different muscle groups to release tension.
  8. Set Realistic Goals: Establish achievable goals to build a sense of accomplishment.
  9. Understand Nervousness is Normal: Accept that feeling nervous is a natural response to performing.
  10. Social Exposure: Gradually expose yourself to performing in front of others in less intimidating settings.
  11. Learn from Experience: Analyze past performances to identify areas for improvement.
  12. Seek Feedback: Request constructive feedback from mentors or peers to gain valuable insights.
  13. Establish a Routine: Develop a per-performance routine to create a sense of familiarity.
  14. Focus on the Process, Not the Outcome: Concentrate on the steps you need to take rather than worrying about the end result.
  15. Stay Present: Focus on the current moment rather than anticipating future challenges.
  16. Challenge Negative Thoughts: Challenge and re-frame negative thoughts that contribute to anxiety.
  17. Use Humor: Lighten the mood with humor, both for yourself and your audience.
  18. Mindfulness Meditation: Practice mindfulness to stay grounded and centered.
  19. Power Poses: Adopt confident body language to positively influence your mindset.
  20. Stay Hydrated: Drink water to keep your body and vocal cords in good condition.
  21. Warm-Up: Warm up physically and vocally before a performance to reduce tension.
  22. Celebrate Small Wins: Acknowledge and celebrate small achievements along the way.
  23. Distract Yourself Positively: Engage in positive distractions to shift your focus away from anxiety.
  24. Connect with the Audience: Establish a connection with your audience to make the experience more enjoyable.
  25. Professional Help: Consider seeking help from a therapist or counselor if anxiety persists.

Remember that overcoming performance anxiety is a gradual process, and different strategies work for different people. Experiment with these tips to find what combination works best for you.

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