How to manage stress on and off the stage

By ISabella F.

Whether it is a school play, concert for an arts class, or a dance recital, performing for an audience can be both exciting and nerve-wracking. Here at Airport High School there are many opportunities to step on stage with our art department. This means that stress for performers can build before, during, and after a performance. Without being managed, stress can cause physical and mental harm such as shaky hands, self-doubt, and, eventually, burnout. Learning to manage this pressure helps boost confidence, increases levels of focus, and allows performers to continue to enjoy being in the spotlight. As a person who has performed on stages since 4th grade, my nerves still get to me. Before every performance (whether it is chorus, musical theater, or playing the bass guitar for my instructor), my stomach tightens up and my brain rushes through all of the mistakes I could make on stage. I believe this is an important topic to address and this article outlines tips and strategies that I have used, and you can too, if you start feeling stressed before, during, or after a show.

1. Practice like how you will perform.

Being confident in the material is key. The more you practice and feel confident with it, the higher your confidence will be on stage. Start small–run through the performance normally, then add key components such as light, costumes, or a small audience. This ‘small audience’ does not have to be people…even stuffed animals could work! This will allow you to become more accustomed to what the actual performance will be like.

2. Arrive early to settle in.

Many people tend to feel stressed when being rushed, their heart rate growing with stress following. In order to avoid this, arrive 1-2 hours before the performance begins to become comfortable with your surroundings. Becoming familiar and comfortable with the space makes performing less intimidating. During this time, you can focus on getting changed, making sure all of the items needed are in an accessible place, checking the stage, and relaxing. Relaxing before a performance will allow you to save energy and apply it to where it is needed most.

3. Warm-up. Warm-up. WARM-UP!

Warming up will make a huge difference in how you perform. A proper warm-up involves stretching, exercises such as vocal warm-ups, or a quick game that could engage you and your peers. Warming up allows you to release tension, allows you to prepare for action, and lessens a chance of an injury. It signals to your mind that it is time to get in a better mindset in order to focus. Your nerves start to disappear once you feel ready physically.

4. Visualize your success.

Before getting on stage, take a moment to visualize/picture yourself performing with top-notch confidence: you’re hitting every move, hitting every line, every note…just like the way you had practiced. Picturing all of this can trick the brain into believing and feeling like it has experienced success which has positive mental effects by boosting self-confidence. Mentally rehearsing means that your body has a higher chance of following through in real life.

5. Turn nervousness into energy.

If you ever feel your stomach turning before getting on stage, this is your body’s reaction to getting ready to perform. Whatever you do, do not push this feeling away. Use it to your advantage and see it as beneficial. Being nervous can improve your stage presence! When you reuse your stress as fuel, it keeps the performance engaging, true, and full of life.

6. Embrace mistakes.

Mistakes are nothing to be embarrassed about–many performers (professional and amateur) make them all the time. No matter if you miss a line, a note, or a step in a routine, what matters most is how you react to it. Do not freeze on stage or panic. Instead, focus on staying in character and moving on. Take a breath if needed before moving on. Remember that the audience will not even notice half of the time as long as you are confident in yourself.

7. Seek support from your peers.

Humans thrive off of social connections. Being able to connect with your peers is important and will help soothe stress. Not only this, but your peers probably relate to the emotions you are feeling at that moment. Coming together and supporting each other will be a great reminder that you are all in this together and can ease tension. Make sure to exchange some encouraging words, participate in a pre-show ritual, or laugh with others. This can make a big difference in calming nerves.

8. Stress can be a positive.

How on Earth can stress be positive? This is what you’re probably thinking in your head right now. Well, it actually is a simple concept that has to do with a part of stress called eustress. This specific type of stress can heighten your focus, adrenaline, and awareness while on stage, so this rush of stress could prepare you to do your best. Try to view this more as excitement and motivation rather than anxiety and nerves.

All of the steps above are examples of what I have done myself and have seen from my peers to manage stress. Now, let’s take a look at the response Ms. White, the theater teacher at Airport High School, gave to the question of how she manages stress before, during, and after a performance. Ms. White explained in detail, “Taking good care of my physical health is a big part of managing stress as a performer and director. I prepare healthy meals and snacks before tech week so that I have nutritious food on hand and make sure to drink plenty of water.” She also included that she does yoga quite often, saying that it is effective for releasing any tension and allows her to relax as a result of the breathing and posing exercises. She admits that breathing is the key to remaining calm as it moves oxygen to the brain.

Along with Ms. White, the San Francisco Conservatory of Music, a private institution founded in 1917 to educate students in music, had similar techniques to help with nerves. However, one part stood out as a key take away from the article, “The Key of Calm: Six Stress Management Tips for Musicians” states, “Treat yourself like you would your best friend if they were hurting inside. Speak kindly to yourself and give yourself grace.” If you make a mistake, do not beat yourself up and let that break you down. Accept the mistakes, learn from them, and move forward to bigger and better things.

Performers all experience stress at least once while performing, but do not let it control the experience. With enough practice and a few habits later, nerves will become a source of energy rather than fear. Whether you will be stepping onto stage for the first time or getting ready for another performance, remember that in order to boost your confidence, you will need to stay consistent and participate in self-care. Always support yourself, your peers, and do not let mistakes tear you down. The further you embrace the process of performing, the better you will grow, not only as a performer on-stage but as a person off-stage.