That feeling of nervousness before a show, or butterflies in the stomach, can be the adrenaline producing force that creates excitement and vitality in a performance. A certain level of nerves is actually beneficial as it keeps the presentation fresh. Typically once performance has started, these nerves tend to fade as the focus goes to the performance itself, but for some people, this anxiety develops into a state of fear that can paralyze and ultimately erode confidence to the point of not being able to perform.

There are steps to take that can greatly reduce the feeling of stage fright. Having this condition is sometimes temporary, appearing out of the blue even for the seasoned professional, or sometimes grows over the years to the point when, sadly, a performer will decide to resign. However, even famous entertainers have been able to overcome stage fright and not allowed it to hinder their careers. For example, Donny Osmond, Barbra Streisand and Sir Laurence Olivier have all at some time in their careers been crippled by the condition.

From personal experience, this article will discuss steps for the dancer to overcome stage fright, although the ideas could certainly be helpful to anyone-performer, athlete, or public speaker-who is distressed before their public moment.

I had a bout with severe stage fright about three years into my professional dance career. This phobia came out of nowhere, after many years of amateur performances and then professional competition, I developed a fright so terrible, that I would dry heave before and after my performance and during the performance would feel completely able to distressed and unfocused. It was so paralyzing that I began to think that I would never be able to continue my career as a dancer. Not knowing what brought about the condition, I began to research ways to overcome it.

The most vital step to overcoming my stage fright was the practice of visualization. Besides a physical practice schedule during the day, I would make a mental practice session where I would visualize my performance exactly how I would ideally like it to happen. Sometimes I would practice this exercise with the a round of music playing, which created a similar atmosphere and set time of start and finish for each of the dances. When using this method, I would visualize to a CD with the round recorded on it and include time between the dances to imagine changing places on the floor just like a real comp. As simple as this process sounds, somehow it was the key for me to be able to move beyond stage fright. In the beginning of this process, I often would visualize mistakes or feel the fear I had during actual performance, but eventually through practice would overcome this.

Additionally, I also become very aware of others factors that I could and could not control during a performance. The ones I could control, I prepared for, and the ones I could not control, I resigned to and ignored, knowing there was nothing I could do about them other than be aware of this fact.

Things I could control and therefore worked on diligently were:

Practice of the dances. Sounds easy enough, but any uncertainty in the choreography, my own awareness of body and technique and any unclear areas with my partner amplified my fears. I had to be sure I knew what I wanted to do on the floor and that I had the skill behind it to accomplish it.

Costuming. Looking and feeling your best puts any doubts about your appearance behind you and allows the focus to remain on your presentation. Not only do you want to look good, but feel comfortable in your costuming, so that includes fabrics that work with your body and being sure that your costume is secure--no wardrobe malfunctions.

Physicality. Eat correctly in preparation for your event, so you are hydrated, energized and not suffering with digestive troubles. Also, train for endurance. If during your show you begin to feel tired and fatigued, you are more likely to lose mental focus.

Mental attitude. Know why you are doing what you are doing. What your goals are and the purpose of why you are performing in public. When you know the benefit you will derive from your efforts, you are less likely to get pulled down.

Fallback help during the performance. You should have already discussed with your partner and coach the trouble you’re having so rely on them during the event. Have a relax “code word” that you can say to yourself or your partner can whisper to you between dances. Hearing this word, if you have practiced with it during your visualization exercises, should ground you back to the task at hand. Breathing is also critical to relaxation. Be sure to breath during the dances, and of course take some extra deep breaths between the dances. Using the audience is helpful too. Seeing people enjoying your dancing and the warm energy they are sending to you should make you feel relaxed. Scout out where your coach is before the event so you can catch a reassuring look from him/her when you need it.

Things I couldn’t control and therefore accepted and planned for alternate situations:

Other competitors. Unless you are a champion every time, there is always someone better then you. If seeing your competition beforehand makes you doubt yourself, stay on your own as much as you can until you’re on the floor. If you are experiencing stage fright, at this point, keep your focus on competing against yourself for the best you can do.

The location. You might be too cold, too hot, the floor might be slick or sticky, the room might be empty or standing room only. These elements are not in your control. Remember all of your competitors are experiencing the same thing. All you can do is plan for the unknown, such as bring a warm-up, shoebrush, etc. to help yourself as much as possible for those unknown conditions.

The practice of visualization and being prepared in advance will take time and diligent effort. One other item to have in your bag that can be helpful in a last minute situation or panic (also effective for air travel nerves) is Rescue Remedy from Bach Flower Remedies. Although there are opposing camps on it’s effectiveness, try it for yourself. It is a homeopathic flower tincture diluted in water and alcohol. The remedy is administered by drinking 4 drops in a glass of water, or if needed in an instant, 4 drops under the tongue. It is reported to have a calming effect. Another option it to have a handkerchief with a couple of drops of lavender essential oil on it, which is also purported to evoke calm.  Try these tips out, but remember that to permanently overcome stage fright, it must be met head on with the thorough practices  described above.  

Some dancers are more fearful of doing shows, where being the only couple on the floor, all eyes will be on them. Others get nervous about competition, knowing they will be compared to the other couples. Some dislike the coldness and lack of direct audience feedback from dancing on a stage, while others are timid of the feeling of exposure on a lit floor, seeing their audience and their reactions as they dance. For each of these situations, it is crucial to define what exactly causes the fear and address it with your visualization practice.

Overcoming stage fright takes some work. When you tackle the problem head on, and are active to regain your confidence, you will find it-and probably be an even improve your performance in the process.