Why does stage fright bother people

Whether at school, during your studies or at work - there is simply no getting around presentations. If the book presentations from school still send a shiver down your spine, you often shy away from stressful situations such as job interviews or lectures even in adulthood. But this does not have to be the case, because with a few simple tricks you can at least dampen fears and nervousness to the extent that they do not disturb the performance. And a bit of stage fright is definitely part of it.

Fighting nervousness successfully

Anyone who believes after reading this article to be completely free of any kind of nervousness and to bring the next lecture coquettishly and without sweat stains is wrong. However, a few tips and tricks can help reduce palpitations and tingling. If you want to change something about your nervousness in the long term, it is advisable to take a closer look at a positive attitude.

10 valuable tips against anxiety and nervousness

Before the performance / lecture / etc .:

  1. Preparation is everything
    If you prepare for a lecture and go through the text well in advance, you will start much more confidently in the situation. Notes can be of great help here. Go through the presentation beforehand with someone close to you and consciously apply the following tips and tricks during the rehearsal. In this way you can find out which measures have the desired effect and should therefore also be implemented at the big show.
  2. Arrive early and visit the premises
    Anyone who comes to the performance early has the opportunity to visit the venue. An excellent opportunity to get to know the environment and to familiarize yourself with the space.
  3. Start a conversation before the lecture
    Before the lecture begins, it is advisable to talk to those present. The conversations distract, so that the focus moves away from the wet hands and towards the other person.
  4. No alcohol and no caffeinated drinks
    Even if the lecture takes place in the morning, it is best to avoid drinks containing caffeine. Many people appreciate a good cup of coffee in the morning, but it can also cause restlessness and a nervous feeling. And you have more than enough of that right now.
  5. Positive response
    Talk to yourself well. You can also come up with a reinforcing mantra to say to yourself before the performance. Say to yourself: "I can do it ...", "I'm good at it ...", etc.


During the performance / lecture / etc .:

  1. Security through notes
    As already mentioned, sticky notes make perfect sense as a little help during a lecture. Holding something in your hands also gives you a feeling of security - something you can cling to in a stressful situation, so to speak. An alternative is a pen or a water bottle.
  2. Posture and volume
    Be aware of your posture right from the start. Stand up straight, confident, with your head held high and speak louder than usual. The demeanor and strong voice will make you feel good. The loud voice covers your thoughts and thus you miss the doubts in your head.
  3. Breathing against nervousness
    It's not bad to be nervous. Anyone who incessantly fights against nervousness and can complain about every mistake will not make the situation any better. Admit the restlessness and try to calm yourself down by taking deep breaths in and out. Take a short break after each topic covered - the audience will not notice it negatively. Take a long breath into your stomach, hold your breath for a few seconds. Notice how the stress and restlessness flow out of the body as you exhale.
  4. Look in the right direction
    It can have a calming effect if you look familiar or likeable people in the eyes. However, if this has a more unsettling effect, then you can just look past the heads of the audience towards the wall.
  5. Promote exchange - start dialogue
    An active exchange loosens up the day before. Break the ice with a question at the beginning of the talk and encourage dialogue. So you not only have the audience's attention right from the start, the relaxed atmosphere automatically removes a large portion of excitement.

After the performance / lecture / etc .:

Enjoy the applause and look forward to any questions. A joint discussion distracts from tension. Even after the lecture, make yourself aware that people do not always think negatively about you. The fear of failure and embarrassment does not go away from one day to the next, but if you implement the tips against nervousness and incorporate them into your everyday life, you will quickly notice an improvement.

For your information: If you get nervous before an interview, you can apply the tips in the same way. While it would be unusual to show up with a sticky note at a job interview, apart from that, deep breathing, the right posture and a positive mindset can work wonders in this situation too.

Good luck at the next big gig!