Beat Stage Fright for Good!

It's common and perfectly normal to feel anxious and scared before a performance.  Understanding the increased pressure of a stage show can motivate some dancers to do their best, but for others, the situation is detrimental to dance quality.  If you suffer from stage fright and have a hard time dancing your best, there are a few things you can do to relax and let go of the anxiety.

1. Build up slowly.  If you can, practice in front of an audience. Invite your parents or friends to peek in on rehearsals (you can do this quietly/without telling everyone if your studio has an open viewing window in the lobby).  If you can't do that, practice your piece at home and ask someone to watch (even a stuffed animal can be an audience member).  Smile or make the appropriate facial expression while you dance, and look at the audience.  If you make a mistake in your choreography, move on and try not to let the audience know you messed up.  If you can do this while practicing, you will be able to do it on stage.

                  2. Talk through it.  Honestly consider what the best and worst case scenarios are for your performance.  Best: you do a great job, perfectly perform your choreography, and get lots of applause and praise.  Worst: you'll fall or mess up, feel embarrassed, and possibly get injured.  Most of the time, neither the best case nor worst case scenario actually happens. It's more of an ok case.   Speak to your director, dance teacher, and family about what to do if mishaps happen.  Know to stand up and keep dancing after a non-injurious fall and move on with the choreography after a little misstep.  If you can easily think through various situations and imagine your actions, you'll be able to perform them if they happen on stage.

                  3. On performance day, set an alarm on your phone to remind you to get ready.  This way, you aren't anxiously staring at the clock all day waiting for performance time to roll around and any fears that you'll miss your stage call will be dispelled.  You can relax and spend time with family and friends.  The alarm will tell you when it's time to get ready for the show.

                  4. Plan a relaxing activity that gets you up and moving, but doesn't totally zap your energy.  Laying on the couch watching movies can make you feel sluggish, and spending the morning playing basketball can overtire you and do the same thing.  I like doing something low-key, like going to a nail salon or making a short trip to Target to shop and walk around.  If you have school or work on the day of the show, attend as usual, but see if you can leave a little early or make time for a feel-good activity before you have to head to the performance.

                  5. Eat well.  Starting a few days before the show, avoid unfamiliar and especially unhealthy foods.  Fuel your body with the right amount of healthy foods to give you energy for the performance.  It's not the time to over or under eat, try to lose or gain weight, or taste lots of new things.  Stick to things you know and things you like.  If the performance is in the evening, I think it's best to have a pretty big breakfast, a light lunch, and then a snack an hour or so before the show.  This will give you the calories you need without leaving you with a full, bloated feeling.  You can celebrate your successful performance with a late dinner after the show.

                  6. Adjust your body temperature as needed.  It's important that you're warm before the show.  Feeling cold can intensify anxiety and trembling, and being hot can make you feel sweaty and sick.  Dress in layers pre-performance, and keep something cozy and something to use to fan yourself in your dressing room while in costume.

                  7. Drink caffeinated or soothing beverages as needed.  If you usually drink coffee or tea, now's not the time to cut back.  If you don't, it's not the time to start.  Try to stick to your usual caffeine intake, but if you feel overly tired, a small cup of coffee can do wonders to perk you up.  If you're too wired, try some peppermint tea to soothe yourself without getting sleepy.

                  8. Create a get-ready ritual.  Figure out how you feel most comfortable when getting ready for a show.  Most people feel good when they listen to their favorite upbeat music and perform tasks in a certain order (makeup, then hair or vice versa).  If you meditate or pray, think about incorporating that activity Into your routine.  The more comfortable you are before the show, the more comfortable you'll be during the show.

                  9. Have a support system.  Let your family, friends, and fellow dancers know that you sometimes experience pre-performance anxiety well in advance.  Ask if some of them can help you get back on track if panic starts to take over.  Maybe a good-luck text from your mom can dispel anxiety right before the curtain rises, or a fellow dancer can warm you up with a hug if you start feeling shaky.

If you follow these tips and believe in yourself, you're sure do a great job!