How to overcome stage fright as a musician

Stage fright, or Music Performance Anxiety (MPA), is the intense fear and apprehension many musicians feel when playing in public. It’s more than just a case of "butterflies," it's a very real physico-emotional response characterized by physical symptoms like shaking, sweating, a racing heart, and cognitive symptoms like recurring negative thoughts and memory blanks. 

For emerging artists, this fear can be a major roadblock to a promising career. The good news is that it’s manageable, and with the right tools and strategies, you can transform that crippling fear into a controllable, even energizing, state of excitement. This guide offers practical, actionable tips rooted in psychology and performance best practices.

The Power of Preparation

The single most effective defense against stage fright is thorough preparation. Anxiety often stems from a fear of the unknown or feeling out of control. When you are over-prepared, you build a foundation of confidence that anxiety struggles to penetrate. So, how do you do that?

Master Your Material (and Your Gear)

• Over-learn your music: Practice, practice, practice until your pieces are automatic—muscle memory is a reliable friend when your brain is racing. Practice not just the notes, but the entire performance. If you have to speak, practice the introductions and banter out loud.
• Conduct a "fauxformance:" Mimic your performance conditions exactly. Dress in your gig clothes, set up your gear, and run through your set without stopping, even if you make a mistake. Invite a small group of friends or film yourself with a video camera. The goal is to desensitize yourself to the stress of an audience.
• Test your entire rig: Never use a new or untested piece of equipment on an important gig. Know your instrument, pedals, and entire rig inside-out, so you’re never surprised by a technical glitch. Being in complete control of your instrument—not the other way around—is paramount.

Practice Performance Exposure

Exposure therapy is a psychological technique that systematically exposes you to your fear in a safe, controlled manner, allowing your anxiety response to lessen over time. For musicians, this means practicing performing frequently.

• Start Small: Perform for one supportive friend. Then two. Then four. Gradually increase the size of your audience as you feel more relaxed and confident. Open mics are perfect for this, as they are generally low-stakes and welcoming environments.
• The "performance countdown:" Before a significant event, schedule a series of lower-stakes performances (even just playing for a peer swap) in the 10 days leading up to the main gig. Vary the venues and the audiences to build flexibility and resilience.
• Emulate high-stakes conditions: Try the "nervous stairs" technique: run up and down a few flights of stairs to get your heart racing, then immediately sit down and play the opening of your piece, concentrating on your breathing to bring your heart rate down. This trains you to perform under pressure.

Calming the Jitters

Stage fright manifests physically, too, so your immediate strategy should be to engage your body’s parasympathetic nervous system (the "rest and digest" mode) to counteract the fight-or-flight response.

Harness the Breath

Your breath is your most powerful tool for immediate relief. Diaphragmatic breathing (or "belly breathing") can drastically reduce your heart rate and muscle tension.

• Box Breathing: This is highly effective right before you walk on stage. Find a quiet spot, sit down, and focus on your surroundings (what you can see, hear, and smell) while doing this:
  1. Inhale slowly for a count of four.
  2. Hold your breath for a count of four.
  3. Exhale slowly for a count of four.
  4. Pause for a count of four. Repeat this cycle 5-10 times. This technique lowers the release of adrenaline and gets you into the right headspace.

Physical Grounding and Release

Before you perform, release tension and ground yourself in the present moment. Here’s how to do it:

• Shake out your hands, arms, and legs. Roll your neck and shoulders slowly to release built-up tension in the muscles often tightened by stress.
• When on stage, consciously focus on the physical sensation of your feet on the floor or your body in your seat. This grounding technique pulls your focus away from anxious thoughts and back into your body in the present moment.
• Skip the large coffee and energy drinks before your set. Caffeine is a powerful stimulant that will only amplify the jitters, shaking, and racing heart associated with MPA. Opt for calming herbal tea instead.

Changing the Narrative

Performance anxiety is often fueled by a constant stream of negative, self-critical thoughts. Cognitive strategies focus on identifying these thoughts and actively replacing them. This is the heart of Cognitive Behavioral Therapy (CBT) techniques adapted for musicians.

Reframe Your Goals and Self-Talk

Change the goal from "don't make a mistake" to "share the music with emotion, " "connect with one person in the audience," or simply “have fun.” Reframing the purpose of your performance from self-evaluation to sharing your art lessens the internal pressure.

Be ready to replace every negative thought with a positive one. Instead of, “What if I mess up?” try, “I practiced this, and I’m confident in my ability.” Instead of, “What if they hate my music?” try, “I love sharing my music, and I deserve to be here.” Write these down and review them often.

Don't try to fight the anxiety. Acknowledge the feeling by saying, "I recognize that I am feeling anxious right now," and then redirect your focus back to the music. Accepting the feeling without judgment takes away some of its power.

Visualization and Motivation

Your brain can’t easily distinguish between a vividly imagined event and a real one. Use this to your advantage.

• Before you go on, close your eyes and do a mental rehearsal of your set, imagining yourself performing flawlessly, connecting with the audience, and finishing the set feeling energized and happy. This builds a positive emotional blueprint for the performance.
• Take a moment to remind yourself why you started playing music in the first place. Was it for the joy of creation? The feeling of flow? The desire to connect? Focusing on your core motivation can help re-center you and shift your perspective from fear to purpose.

On-Stage Tactics: Staying in the Moment

Even with the best preparation, you may still feel a spike of anxiety when you step under the lights. Have a few strategies ready for the live moment.

Connect with the Audience

Instead of viewing the audience as a single, judging entity, pick a few friendly faces and mentally play your music just for them. Remember, the audience wants you to succeed. They paid to see you and are overwhelmingly on your side.

If appropriate for your style, an authentic smile or a simple, self-deprecating joke can instantly break tension both for you and the crowd, making the environment feel friendlier.

When an anxious thought arises, immediately shift your attention to a technical aspect of your playing, a lyric, or the connection with your bandmates. Be lost in the music itself.

The Post-Performance Routine

Your anxiety cycle doesn’t end when the music stops. How you process the performance is critical for managing future anxiety.

• Reward yourself: A small, planned treat (a favorite food, an activity) immediately after a performance can train your brain to associate the act of performing with a positive reward, helping to counter the anxiety-fear response.
• Objective review, not self-criticism: After the gig, write down what went well and one or two things you’d like to work on for next time. Be kind and realistic—not every performance will be perfect, and that's okay. Use imperfections as motivation, not as ammunition for self-doubt.

Stage fright is a beast, but it’s one you can tame. It takes conscious effort, consistent practice, and a shift in perspective. As an emerging artist, every performance is a chance to practice performing, turning the unknown into the known and building the confidence you need to truly shine. Embrace the jitters as energy, commit to your preparation, and go share your art.