Feeling nervous before stepping onto the stage is a common experience for many performers, whether it’s your first performance or your fiftieth. Stage fright, or performance anxiety, is a state of anxiety or fear which occurs when an individual is faced with the requirement of performing in front of an audience (either directly or through a screen, e.g., in front of a camera). It’s completely natural to feel anxious — the anticipation, the spotlight, the eyes of the audience on you. But stage fright doesn’t have to hold you back. In fact, overcoming it can help you become a more confident and resilient dancer, ready to shine when the curtain rises.
At Arabesque School of Performing Arts, we understand the pressure that comes with performing, especially for first-timers. We believe in the power of preparation, relaxation, and mindset to turn nervous energy into performance success. Here are some helpful tips and tricks to calm your nerves and build your confidence before your first performance.
1. Prepare Well in Advance
One of the most effective ways to combat nerves is through preparation. The more you rehearse, the more confident you will feel about your performance. Knowing your routine inside and out reduces the uncertainty that causes anxiety.
Spend extra time going over tricky parts of your routine, making sure your movements flow smoothly. Rehearse in front of a mirror or even record yourself so you can see what the audience will see. Familiarity with your routine will allow you to focus on the performance itself, rather than worrying about forgetting steps.
2. Focus on Your Breathing
Before stepping on stage, take a few deep breaths. Breathing exercises can help calm your mind and centre your thoughts. Inhale deeply for a count of four, hold for four, then exhale slowly for four. Repeat this process a few times. Deep breathing relaxes your body, reduces tension, and lowers heart rate, which helps calm pre-performance jitters.
By focusing on your breathing, you direct your attention away from your nerves and onto your body, helping you stay in control. Practising these breathing exercises regularly can help you manage anxiety in any performance situation.
3. Visualise Success
Mental preparation is just as important as physical practice. Close your eyes and picture yourself on stage, executing your routine flawlessly. Imagine the music playing, your movements flowing perfectly, and the audience clapping. Visualisation helps to build a positive mindset and reinforces your ability to succeed.
It’s normal to have moments of self-doubt, but with positive visualisation, you can reframe those thoughts into a vision of success. The more you imagine yourself succeeding, the more likely it is that you’ll feel confident when the time comes.
4. Embrace the Nerves
Believe it or not, a little bit of nervousness can actually enhance your performance. Nervous energy is a natural response to anticipation, and it shows your body is preparing for something important. Instead of trying to fight it, embrace the nerves. Channel that energy into your movements and let it fuel your performance.
Many dancers find that once they get on stage and start moving, the nerves dissipate. The excitement of performing and the joy of dancing in front of an audience take over. Remember, a certain level of nervousness is completely normal, and it’s part of what makes performance so thrilling!
5. Stay Focused on the Present Moment
One of the best ways to overcome stage fright is to focus on the here and now. Rather than worrying about what might go wrong or what the audience is thinking, direct your attention to the movements you’re making in that exact moment. Enjoy the music, the rhythm, and the feeling of being on stage.
Keeping your mind present helps you stay grounded and confident, preventing distractions from your nerves. Concentrate on your movements, the flow of the choreography, and your connection with the music, and the anxiety will fade away.
6. Positive Self-Talk
It’s easy to get caught up in negative thoughts before a performance, but it’s essential to replace self-doubt with positive affirmations. Tell yourself things like, “I’m prepared for this,” “I’m capable,” or “I will do my best.” Positive self-talk helps reframe your mindset and reduces anxiety.
Before stepping on stage, remind yourself of the hard work you’ve put in. You’re ready. You’ve practised. You know your routine, and you have the skills to perform confidently. Trust in your preparation and believe in your abilities.
7. Know That the Audience Wants You to Succeed
One of the most reassuring thoughts to keep in mind is that the audience is rooting for you. They want to see you succeed and are there to enjoy your performance, not judge it. Most audience members are not focusing on any mistakes; they’re simply there to appreciate the art you’re sharing with them.
Remember, performing is a celebration of your talent, and the audience is there to support you every step of the way. So, relax, smile, and enjoy the moment — they’re with you.
8. Embrace the Experience
Finally, remember that performance is an experience, not just a result. Whether you’re performing in front of a small group or a large crowd, the opportunity to showcase your talent is something special. Don’t get too caught up in perfection. Enjoy the excitement, the energy, and the chance to express yourself through dance.
Every performance, whether it’s your first or your hundredth, is an opportunity for growth. So take a deep breath, embrace the nerves, and let yourself shine.
Ready to Take the Stage?
If you’re feeling nervous about your first performance, remember that these feelings are completely normal — and with the right preparation and mindset, they can be managed. Dance is about expression, creativity, and enjoying the moment. And the more you perform, the more you’ll learn to manage those nerves and perform with confidence.
If you’re ready to experience the joy of dance and build your confidence on stage, book a trial class at Arabesque School of Performing Arts. We’ll help you grow into the confident, capable performer you’ve always wanted to be. Your first performance is just the beginning — let’s make it a moment to remember.