Overcoming Stage Fright: Insights from Speech-Language Pathology
Author: Jesse Nerenberg, Reg. CASLPO, Speech-Language Pathologist
Date: Wednesday, June 19, 2024
Table of Contents
Introduction
Stage fright, or performance anxiety, is a common phenomenon experienced by many individuals when speaking or performing in front of an audience. Whether that audience is a room full of 200 people or just a small webinar presentation for five colleagues, it is normal to feel nervous before speaking in front of a group.
Stage fright can manifest in various forms: trembling, sweating, shallow breathing, racing heart, or even a complete mental block. While these are natural responses to the pressures of public speaking, they can hinder one's ability to communicate effectively. If stage fright interferes with your ability to convey your message, it may be time to take steps to overcome it.
I myself have been there many times. In addition to being an SLP, I have been a stage actor for the last several decades. I have performed for audiences as large as 1,200 people and have done so in a variety of settings from a tiny black box theatre to a large noisy outdoor amphitheater. Even after so many years of experience, I would still feel nervous before a performance, especially on an opening night of a show I deeply cared about. This is totally normal! But over time, I came to recognize these feelings for what they truly are: a form of energy and a reflection of how invested I was in giving a good performance.
As speech-language pathologists (SLPs) at Well Said, we can play a crucial role in helping individuals overcome anxiety and develop confidence in their communication skills. In this blog post, we’ll explore stage fright from an SLP perspective and discuss strategies to overcome it.
Understanding Stage Fright
Stage fright is a complex interplay of psychological, physiological, and cognitive factors. From an SLP standpoint, we recognize it often stems from fear of judgment, negative self-talk, perfectionism, and past negative experiences. Additionally, physiological responses like an increased heart rate and sweaty palms exacerbate anxiety, creating a potentially vicious cycle of fear and avoidance.
Public speaking is a common fear for many people, partly because we never learn the tools to cope with anxious feelings. Standing up in front of a group can leave you feeling vulnerable and exposed. The key is how we react to that feeling.
Assessment
Before devising a treatment plan, it's essential to assess the individual's specific challenges and triggers related to stage fright. Through interviews, self-report scales, and observation, SLPs gain insight into the severity of the anxiety and its impact on communication. Understanding the individual's goals and the contexts in which they experience stage fright is crucial for personalized intervention.
For example, I worked with a client launching her own business who felt anxious about presenting to groups. She deeply cared about her message but felt her anxiety was literally cutting off her ability to breathe properly.
I often ask clients in early sessions to prepare a short 1-3 minute presentation about themselves. If they run their own business, I tell them to prepare a short pitch of their brand to a group of high school students, explaining the philosophy behind their organization and what makes them unique. Alternatively, I might ask someone to introduce themselves and explain their job as if addressing first-year university students. The point is to get a sense (albeit imperfect) of how they perform when speaking to a group. Does their breathing pattern change? Do they use filler words like “um,” “like,” or “actually”? Do they speak faster than during the clinical interview?
Building Confidence
Confidence is key to overcoming stage fright. SLPs use various techniques to build confidence, such as positive reinforcement, setting achievable goals, and providing constructive feedback. Role-playing and rehearsing in a safe, supportive environment can help individuals become more comfortable with public speaking or performing. Gradually increasing the complexity of tasks helps desensitize individuals to anxiety-provoking situations. While it is not possible to fully recreate real world circumstances in a therapy session, using role playing and practice, combined with positive and constructive feedback can go a long way towards building up a client’s confidence. Speaking in front of a crowd is a skill, but it is not a skill that is often taught. People are often expected to pick it up naturally, or intuitively. But as with any skill, conscious and continuous practice can be very beneficial.
Communication Skills Training
Confidence can also be increased by teaching the fundamentals of communication, such as using well-supported belly breathing, clear enunciation, strong forward resonance, and effective nonverbal communication. By giving someone fundamental tools to rely on, they can realize their potential as capable communicators. Through targeted exercises and feedback, they learn to speak clearly, confidently, and effectively, reducing the likelihood of performance anxiety.
Cognitive-Behavioral Strategies
Cognitive-behavioral therapy (CBT) is an effective approach for addressing the negative thought patterns associated with stage fright. SLPs work with individuals to identify irrational beliefs and replace them with realistic and positive ones. Techniques such as reframing, thought-stopping, and visualization help individuals manage anxiety-provoking thoughts and develop a more positive mindset towards speaking or performing.
Simply taking the time to talk about difficult thoughts and feelings can be helpful, especially if we practice challenging them. I’ve been inspired by this quote by the late Fred Rogers:
“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.”
Putting these inner thoughts into words can make them more manageable. I find this to be a powerful notion. I have also recently learned about a practice called "Leaves on a Stream," which teaches you to acknowledge difficult thoughts but observe them as you would leaves floating on a stream, rather than letting them dictate your actions and reactions.
Relaxation Techniques
Managing physiological responses is crucial in overcoming stage fright. SLPs teach relaxation techniques such as deep breathing, box breathing, progressive muscle relaxation, and mindfulness meditation. These techniques help reduce muscle tension, lower heart rate, and promote a sense of calmness, making it easier to manage anxiety during public speaking or performing. Additionally, practices that encourage being present in our physical surroundings over being stuck in our heads can help ground us and prevent negative thought spirals and anxiety-inducing patterns. Taking the time before you walk out in front of the audience to notice 5 things in your surroundings.
Real-Life Application
Practicing in real-life situations is essential for transferring the skills learned in therapy to everyday life. We collaborate with our clients to identify opportunities for practicing public speaking or performing, such as joining a public speaking group, participating in community events, or giving presentations at work or school. Gradually exposing oneself to different audiences and settings helps generalize skills and build confidence in diverse situations.
Remember, performance anxiety is just another form of energy. It may manifest as jitters before stepping up to the microphone, but it is energy nonetheless. Making a conscious choice to channel that energy differently can be key to overcoming stage fright. Just like I cared about giving a good performance, those anxious feelings may exist because you care about what you are about to say. At the end of the day, that’s a good thing. Channeling this energy and care into your words and messages can help bypass the anxiety. Instead of letting anxiety hold you back, let it be the energy that propels you forward.
Support and Follow-Up
Overcoming stage fright is a journey that requires time, ongoing support and follow-up. Over several sessions, your clinician at Well Said can provide guidance, teach strategies, provide feedback, encouragement, and reassurance throughout the process. We also monitor progress, adjust interventions as needed, and celebrate successes along the way. Building a strong therapeutic relationship based on trust and collaboration is essential for long-term success.
Conclusion
Stage fright is a common challenge that can significantly impact one’s ability to communicate and perform. While it is important to remember that it is completely normal to feel this way to a certain degree, the last thing we want is for that anxiety to hold you back in your career, your aspirations and your goals. As speech-language pathologists, we offer a range of strategies to help individuals overcome stage fright and develop confidence in their professional communication skills. By addressing cognitive, behavioral, and physiological aspects of anxiety, we empower individuals to speak and perform with ease and confidence in any situation. With the right support and guidance, overcoming stage fright is achievable for anyone willing to take the journey toward confident communication. Anxiety is energy. Start your journey today to start harnessing that energy and let it be the thing that drives you forwards, rather than be the barrier that stands in your way.
To speak with a psychotherapist or one of the speech-language pathologists at Well Said: Toronto Speech Therapy, schedule an initial consultation by clicking the link below or calling (647) 795-5277.
