Why do I get stage fright even when I’m prepared?

Stage fright can strike even when you’ve done the work.
You’ve rehearsed, practiced, and have everything technically in place. You should feel “ready.”
So why does your body still betray you the second you step up to the mic?

Stage fright isn’t always about a lack of preparation. In fact, in Dianna Kenny’s research on music performance anxiety, she notes that performance anxiety often occurs despite preparation or talent.

The Science behind Stage Fright

When you step onto a stage or into an audition, your brain doesn’t check how well you rehearsed; its main priorities are to be energy efficient and protect you.

Your amygdala, the part of your brain responsible for detecting danger, sees this moment as vulnerable:

→ People are watching
→ You’re being evaluated
→ There’s something at stake

And if you’ve experienced criticism or embarrassment before, your brain may now label performing as a source of psychological pain, triggering a fear response.

Even when logically you know you're prepared, your body believes otherwise and acts accordingly.

what do I do about it?

✔️ Step 1: Acknowledge the Emotion Without Judgment

Fear is normal. It is not a sign that you are not prepared, professional, or ready to perform. Emotion’s aren’t facts, they’re signals.
Allowing the fear to be part of your experience helps you avoid the shame → avoidance cycle.

✔️ Step 2: Get Out of Your Head and Into the Moment

Stop trying to control everything mentally and reconnect to the present physically:

  • Ground your body

  • Breathe deeply

  • Notice your surroundings

This helps calm your nervous system and anchors you in reality.

✔️ Step 3: Lean Into Your Strengths and Visualize Success

Prime your brain ahead of time by visualizing the prep and performance so that the experience feels familiar:

  • Mentally rehearse the performance going well

  • Visualize how you'll respond if nerves arise

✔️ Step 4: Set a personal goal to anchor you during performance

  • Goals should be specific, measurable, and focused on your growth, not approval

  • This goal will keep you grounded when your thoughts start to spin

Remember, the goal for managing stage fright isn’t about making the fear “go away,” it’s about building your skills, confidence, and self-belief so that you can face the fear head-on without it sabotaging your performance and self-worth.

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Three ways to make the audition room less scary