How to deal with stage fright and nervousness
Jan 28, 2024
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
In general, stage fright or nervousness may be caused by increased stress, lack of preparation, psychological trauma, social phobia, anxiety disorders, etc. If discomfort occurs, it is recommended to seek medical attention promptly. In daily life, one can also gradually face and challenge their fear of performing or speaking in public. Start with small social situations, gradually expand your comfort zone, and slowly build adaptability and confidence in social settings.
Generally, stage fright and nervousness may be caused by increased stress, lack of preparation, psychological trauma, social anxiety disorder, or anxiety disorders. It is recommended to seek medical attention promptly and, under a doctor's guidance, adopt general treatments, medications, and other appropriate measures. A detailed analysis is as follows:
1. Increased Stress
When facing stress, the body automatically enters a state of stress response, triggering a series of physiological reactions to cope with pressure. These include increased heart rate, deeper breathing, and muscle tension. Such physiological responses may cause feelings of nervousness and unease. Deep breathing exercises can help alleviate these emotions—inhale slowly, then exhale gradually, repeating several times. This practice helps relax both mind and body and reduces feelings of tension.
2. Lack of Preparation
Inadequate preparation may lead to mental confusion and disorientation. Without prior planning or strategies for handling specific situations, individuals may feel overwhelmed on the spot, unable to make sound decisions or take effective actions, thereby increasing anxiety. It is advisable to adopt a positive mindset toward challenges and situations. Focus attention on personal strengths and abilities, and build confidence in one’s capacity to manage and adapt to new circumstances.
3. Psychological Trauma
Psychological trauma may result from experiences of violence or abuse. Trauma can trigger self-protective mechanisms, leading to heightened alertness and tension toward potential threats or dangers. The fear of being hurt again may manifest as stage fright, avoidance behaviors, and persistent nervousness. It is important to allow oneself to experience and express various emotions, including sadness, anger, and fear. Rather than suppressing or denying these emotions, seek healthy ways to process and express them, such as journaling, drawing, or talking with others.
4. Social Anxiety Disorder
Social anxiety disorder may be related to an individual’s social environment and personal experiences. Individuals with this condition are often highly sensitive to their own performance and how others perceive them. They may excessively focus on their appearance, behavior, and social skills, worrying about performing poorly or being ridiculed. This heightened self-awareness and fear of negative evaluation can lead to symptoms such as stage fright, distress, nervousness, and fear in social settings. Treatment may include medications such as venlafaxine hydrochloride sustained-release capsules, mirtazapine tablets, or maprotiline hydrochloride tablets, taken as prescribed by a physician.
5. Anxiety Disorders
Anxiety disorders may arise from underlying psychological factors. When faced with social situations, individuals with anxiety disorders may experience physical symptoms such as palpitations, shortness of breath, sweating, and trembling. These physiological responses intensify feelings of nervousness and discomfort in social contexts. Under medical supervision, medications such as lorazepam tablets, oxazepam tablets, or diazepam tablets may be used for treatment.
In daily life, individuals can also gradually confront and overcome stage fright. Begin with small social interactions and progressively expand one’s comfort zone, steadily enhancing adaptability and confidence in social situations.
