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  • Racing pulse and rapid breathing

  • Dry mouth and tight throat

  • Trembling hands, knees, lips, and voice

  • Sweaty and cold hands

  • Nausea and an uneasy feeling in your stomach

  • Vision changes

Tips To Prevent It:

  • Be prepared: practice, practice, practice.

  • Limit caffeine and sugar intake the day of the performance. Eat a sensible meal a few hours before you are to perform so that you have energy and don't get hungry. A low-fat meal including complex carbohydrates -- whole-grain pasta, lentil soup, yogurt, or a bean and rice burrito -- is a good choice.

  • Shift the focus off of yourself and your fear to the enjoyment you are providing to the spectators. Close your eyes and imagine the audience laughing and cheering, and you feeling good.

  • Don't focus on what could go wrong. Instead focus on the positive. Visualize your success.

  • Avoid thoughts that produce self-doubt.

  • Practice controlled breathing, meditation, biofeedback, and other strategies to help you relax and redirect your thoughts when they turn negative. It is best to practice some type of relaxation technique every day, regardless of whether you have a performance, so that the skill is there for you when you need it.

  • Take a walk, jump up and down, shake out your muscles, or do whatever feels right to ease your anxious feelings before the performance.

  • Connect with your audience or judges-- smile, make eye contact, and think of them as friends.

  • Act natural and be yourself.

  • Exercise, eat a healthy diet, get adequate sleep, and live a healthy lifestyle.

Keep in mind that stage fright is usually worse before the performance and often goes away once you get started.

More Tips To Help You Relax:

Focus on Friendly Faces

Laugh when you can

Make yourself look good. When you look good you feel good!


Deep breath in and then puff it out

Sirens from top of range to bottom of range using (vvv, eee, ahh, ooh...)


The usual scales.

Singing a song up the scales (Over The Rainbow)

Tongue twisters/Number Scales

A run through of your actual performance.

Don't wear your voice out before the show.


Using your voice to express the emotion.

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