Overcoming Stage Fright: From Performer to Avoidance

I’m not very confident standing on stage, but I used to be?

I have studied dance and often perform on stage.
I also participate in a hip-hop dance club at school, which provides many opportunities to perform.
I really enjoy dancing on stage, but recently, I have become increasingly hesitant to step onto the stage.
I always feel that the audience is strangely judgmental, though I can't quite articulate what feels strange about it, which makes me a bit uncomfortable.
Sometimes, in crowded places, I also feel quite uneasy.
For instance, a long time ago, my sister took me to the newly opened Xinyue Street during the New Year celebrations.
Since Xinyue Street is a limited area, it was very crowded, and there were many people bumping into each other.
When someone accidentally touches me, I sometimes feel very uncomfortable, which is something I didn't experience before.
This situation has become more pronounced, especially when I have to stand on stage.
As a committee member, I often need to speak on stage, but recently, I have been increasingly reluctant to do so.
I prefer to communicate with my classmates through the internet or through others, and I even request leave under the pretext of being an athlete to avoid class meetings.
I feel like this isn't a good situation.
How should I address this?

Jessica, 10~19 year old female. Ask Date: 2017/06/05

Dr. Zhan Jiaxiang reply Psychiatry

Hello Jessica,
Good day.
From your letter, I understand that you have been facing some difficulties recently, such as feeling afraid and sensitive about standing on stage, being anxious in crowds, and avoiding public events.
Since there are many potential causes for similar situations, your concerns require further inquiry and evaluation.
I would recommend that you discuss these issues with your parents and ask them to accompany you to a nearby facility or hospital that offers mental health services for assessment and understanding.
You can also call the health departments in various counties; they will be happy to provide relevant medical information.

Reply Date: 2017/06/05

More Info

Overcoming stage fright can be a challenging journey, especially for someone who has previously enjoyed performing. Your experience of feeling increasingly uncomfortable on stage, coupled with a growing aversion to crowds, suggests that you may be experiencing a form of performance anxiety or social anxiety. This is not uncommon among performers, and it can manifest in various ways, including physical symptoms like sweating, shaking, or even a racing heart, as well as psychological symptoms such as fear of judgment or embarrassment.

Firstly, it’s important to understand that what you’re feeling is valid and not uncommon. Many performers, regardless of their experience level, face anxiety when it comes to performing in front of an audience. This anxiety can stem from a variety of factors, including past experiences, fear of failure, or even the pressure of expectations—both from oneself and from others. The fact that you have previously enjoyed dancing and performing indicates that you have the skills and passion for it, but something has shifted in your mindset that is causing this discomfort.

One effective way to address stage fright is through gradual exposure. This means slowly reintroducing yourself to the stage and performance situations in a controlled and manageable way. Start by performing in front of a small, supportive group of friends or family members. This can help you regain your confidence in a less intimidating environment. As you become more comfortable, gradually increase the size of your audience. This step-by-step approach can help desensitize you to the fear of performing.

Additionally, practicing relaxation techniques can be beneficial. Techniques such as deep breathing, mindfulness, or visualization can help calm your nerves before stepping on stage. For instance, before a performance, take a few moments to breathe deeply and visualize a successful performance. Imagine the audience responding positively to your dance. This mental rehearsal can help create a sense of familiarity and reduce anxiety.

Cognitive-behavioral therapy (CBT) is another effective approach for managing anxiety. CBT focuses on identifying and challenging negative thought patterns that contribute to anxiety. For example, if you find yourself thinking, "Everyone will judge me," you can challenge that thought by reminding yourself of past successful performances and the supportive nature of your audience. Working with a therapist who specializes in anxiety can provide you with tools and strategies tailored to your specific situation.

It’s also important to address the feelings of discomfort you experience in crowded places. This could be a sign of social anxiety, which can be exacerbated by the pressure of performing. Engaging in social situations gradually, starting with smaller gatherings, can help you build confidence and reduce feelings of discomfort in larger crowds.

Lastly, consider discussing your feelings with someone you trust, such as a parent, teacher, or counselor. They can provide support and may help you find resources, such as a mental health professional, who can assist you in navigating these feelings.

In summary, overcoming stage fright and the associated avoidance behaviors involves a combination of gradual exposure, relaxation techniques, cognitive-behavioral strategies, and open communication about your feelings. Remember that it’s okay to seek help and that many performers experience similar challenges. With time and practice, you can regain your confidence and enjoy performing once again.

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