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What is Stage Fright? Understanding and Overcoming the Fear of Public Speaking
Stage fright, also known as performance anxiety, is the overwhelming feeling of nervousness, fear, and apprehension experienced by individuals when they have to perform or speak in front of an audience. This condition can affect anyone, from seasoned professionals to beginners, and can manifest in various ways, ranging from mild unease to severe panic. In this article, I will discuss stage fright as it relates to public speaking.
Definition of Stage Fright
Stage fright is defined as a type of anxiety that occurs during or before a public speaking engagement. It is characterized by a range of symptoms including shaking, sweating, dry mouth, rapid heartbeat, and a feeling of panic. This anxiety can stem from a fear of judgment, making mistakes, or not being able to meet expectations.
Why Stage Fright Takes Place?
Stage fright occurs for several reasons. One of the primary causes is the fear of being judged by others. Speaking in front of an audience can make individuals feel vulnerable and exposed, leading to anxiety about their performance being scrutinized. Additionally, the fear of making mistakes or failing can heighten this anxiety. Past experiences of negative outcomes or perceived failures can also contribute to the development of stage fright.
Social and psychological factors play a significant role in stage fright. People with less training and experience, or a predisposition to anxiety, may be more susceptible to experiencing performance anxiety. Moreover, societal pressure and high expectations can exacerbate the fear of performing, especially when individuals feel that their reputation or career depends on their performance.
If you feel scared on stage, you are not alone. Most people are affected by stage fright. According to the National Institute of Mental Health, approximately 73 percent of people experience stage fright(1). Stage fright is part of being human. In my experience, 9 out of 10 people say they feel nervous or extremely nervous when speaking in public.
Physiology of Stage Fright
The fear reaction associated with stage fright triggers a series of physiological responses in the body. When faced with a stressful situation, the body’s fight-or-flight response is activated, leading to the release of stress hormones such as adrenaline and cortisol. These hormones affect multiple systems within the body:
1. The Nervous System
The central nervous system responds to fear by increasing alertness and readiness. Adrenaline surges through the body, heightening senses and causing physical symptoms such as shaking, sweating, and dizziness. As one tries to focus on the immediate threat, pupils dilate and some experience narrowed vision, sometimes called “tunnel vision.”
2. The Cardiovascular System
Adrenaline increases heart rate and blood pressure, preparing the body to take action. This can result in palpitations, a pounding heart, and a feeling of tightness in the chest.
3. The Respiratory System
Fear can lead to rapid, shallow breathing or hyperventilation. This occurs because the body is trying to take in more oxygen to fuel muscles for potential action.
4. The Digestive System
Stress hormones can slow down digestion, leading to symptoms such as dry mouth, nausea, or butterflies in the stomach. The body prioritizes vital functions over digestion in a perceived emergency.
5. The Muscular System
Muscles tense up in response to fear, preparing the body for physical action. This tension can cause trembling, stiffness, or cramps.
What You Can Do to Reduce Stage Fright?
Reducing stage fright involves both psychological and physical strategies. Here are some effective methods to manage and alleviate performance anxiety:
1. Skills Development and Preparation
Thorough skills development and preparation can boost confidence and reduce anxiety. Practice your performance or speech multiple times and familiarize yourself with the material. Knowing that you are well-prepared can help calm nerves.
2. Relaxation Techniques
Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation. These methods can help calm the mind and reduce physical symptoms of anxiety.
3. Visualization
Visualize yourself performing successfully and confidently. Positive imagery can boost self-assurance and reduce fear.
4. Exposure Therapy
Gradually expose yourself to the feared situation in a controlled manner. Start with smaller audiences and work your way up to larger groups. This can help desensitize the fear response.
5. Cognitive Behavioral Therapy (CBT)
CBT can help reframe negative thoughts and beliefs about performance. Working with a presentation trainer or therapist can provide tools to manage anxiety and build confidence.
Summary
Stage fright is a common and natural experience that many individuals face when speaking in public. Understanding the causes and physiological effects of stage fright can help in managing and reducing this anxiety. Through preparation, relaxation techniques, visualization, exposure therapy, and CBT can overcome public speaking stage fright and perform confidently. We cover all these tools and more in our courses. Embracing these strategies can transform fear into a source of motivation and enhance overall performance.
Kimberly VanLandingham is a presentation trainer and the owner of European Market Link Sarl, including Presentation Training Switzerland. Specialising in international and technical leaders and professionals, she helps leaders and teams to control their nerves and speak with confidence, clarity and charisma. Kimberly has 20 years experience at the DuPont company, degrees in engineering and communications, and almost 15 years of public speaking training experience.Reference
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Kimberly VanLandingham is a presentation trainer and the owner of European Market Link Sarl, including