Stage fright? It often starts with a little shivering inside. Then the heartbeat quickens. Hands or feet (or both) move unconsciously. Palms get sweaty and you start to feel less like yourself. The calm you once felt has flown out the next window. Nervousness is back, like an old friend you didn’t want to see. Just in time to interfere with that appointment you’ve been looking forward to for a week. Or that important meeting at work, or that final presentation at school.

So what do you do in such a situation? How do you deal with it? Here are some answers.

Stage fright: why do we experience it?

The good news is that stage fright is perfectly normal. If you weren’t nervous, you’d be taking a lot more risks and possibly putting yourself in danger. It’s a tool your metabolism uses to let you know that you need to be afraid at a given moment. Without it, you’d have no idea that you should fight or flee to protect yourself from difficulty. So, experiencing this sensation is a natural response and should be considered a good thing.

In fact, a little adrenalin often helps you perform better. And with good reason: this hormone, which prepares the body for sudden physical activity, sharpens your senses and self-awareness. When faced with a stressful situation (whether it’s a growling unchained dog or a job interview), we all have the same biological reaction, but to different degrees. The human body’s nervous system takes over. Likewise, blood and energy are redirected to the heart and muscles to prepare them to fight back against this “threat”. That’s why we feel physical signs when we panic.

In order to know what to do to best help you cope with this situation, the first step is to take stock of your symptoms when you experience stage fright. By doing so, you’ll be in a better position to focus on the most effective ways of calming yourself. Common symptoms include

Sweating
Dry mouth
Trembling
Stomach knots
Difficulty concentrating
Stammering or trembling voice
Rapid heartbeat
Dizziness
Shallow breathing
Defensive body language (such as crossing arms and legs)

Stage fright: what can you do to calm your nerves?

There are many reasons why you might feel nervous. However, if your nerves are preventing you from carrying out any task you want or need to accomplish, it usually means it’s time to try a few strategies to get rid of that panic.

BREATHE
Breathing actually has anti-stress and relaxing powers. You can effectively “short-circuit” your nervous system by focusing your attention on it. This means you’ll start to feel calmer and less agitated. Most people, however, take short breaths. This can make you even more anxious and drain your energy. In the process, you can’t help but get stage fright. With this technique, you’ll learn to take bigger, deeper breaths. To do this:

Choose a place where you’ll be comfortable.
You can lie down if you can, but sitting on a chair will also do.
Lean your shoulders, head and neck against the backrest.
Breathe in through your nose.
Let your belly fill with air.
Then exhale through your nose (feel your belly drop).
Place one hand on your abdomen and the other on your chest.
The hand on your belly should move more than the one on your chest.
Repeat until you’re in control.

THINK POSITIVE THOUGHTS
When you feel your nerves getting the better of you, a practical question to ask yourself is: what’s the best thing that could happen? Focus on the positive aspect of the situation as a whole and visualize it. Doing this is far better than constantly contemplating the worst. What’s more, it gives you the courage and perspective to overcome panic when stage fright is unavoidable.

PRACTICE, PRACTICE, PRACTICE
Practice as much as you can, whether in front of a mirror or with a friend. This is one of the best ways you can avoid getting stage fright about a particular activity. When you devote enough time to preparation, you consolidate the connections in your brain. The stronger they are, the more adept you become at performing the task. In doing so, you’ll also stay organized. If your slides aren’t in order or your notes are scattered, you’re more likely to get nervous and lose concentration, and so is your audience. On the other hand, if you arrive prepared, you’ll gain in confidence and are more likely to become a better speaker. What’s more, this technique is particularly useful for job or internship interviews.

Got an important meeting? Take stock of what will or could be discussed during the meeting.
A date (because why not)? Try to think of two or three interesting topics (or questions) to bring up in case the flow of conversation stops.
An interview with the boss? Think about what he might ask you and come up with the right answers.

TAKE CARE OF YOURSELF
With a big event coming up, it’s easy to forget that you’re a real human being with basic needs, such as food and sleep. Sometimes, eating a full meal can seem like the last thing you want to do before an event that makes you nervous. If that’s the case, just eat a banana instead. This fruit makes an excellent snack and will give your brain a good boost. It’s also important to get enough sleep to feel super fresh and fit. Herbal medicine can help if you’re having trouble falling asleep.