What causes stage fright and nervousness, and how can it be managed?
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. Starting with small social situations, gradually expand your comfort zone and slowly build adaptability and confidence in social settings.
Generally, stage fright or nervousness may be caused by increased stress, lack of preparation, psychological trauma, social anxiety disorder, anxiety disorders, etc. If discomfort occurs, it is recommended to seek medical attention promptly. A detailed analysis is as follows:
1. Increased Stress
When people face stress, the body automatically enters a stress response state, triggering a series of physiological reactions to cope with the pressure. These include increased heart rate, deeper breathing, and muscle tension. Such physiological responses may cause feelings of nervousness and unease. Deep breathing techniques can help alleviate these feelings—inhale slowly, then exhale gradually, repeating several times. This can help relax both mind and body and reduce tension.
2. Lack of Preparation
Lack of preparation may lead to mental confusion and disorientation. Without prior planning or strategies for handling specific situations, individuals may feel at a loss on site, unable to make sound decisions or take appropriate actions, thereby increasing feelings of nervousness. It is advisable to adopt a positive mindset toward challenges and situations. Focus attention on personal strengths and abilities, and believe in one's capacity to handle and adapt to new circumstances.
3. Psychological Trauma
Psychological trauma may result from experiences of violence or abuse. Such trauma can trigger self-protective mechanisms, leading to heightened alertness and tension in response to potential threats or dangers. Fear of being hurt again may manifest as stage fright, avoidance, and nervousness. It is recommended to allow oneself to experience and express various emotions, including sadness, anger, and fear. Rather than suppressing or denying these emotions, find 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 others’ evaluations. They may excessively focus on their appearance, behavior, and social skills, worrying about performing poorly or being ridiculed. This heightened self-awareness and pressure from self-evaluation can lead to feelings of stage fright, discouragement, tension, and fear in social situations. 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 individual psychological factors. When facing social situations, individuals with anxiety disorders may experience physical symptoms such as palpitations, shortness of breath, sweating, and trembling. These physiological responses can intensify feelings of tension and unease in social settings. Medications such as lorazepam tablets, oxazepam tablets, or amitriptyline hydrochloride tablets may be used under the guidance of a doctor.
In daily life, individuals can also gradually confront and challenge their stage fright. Starting with small social situations, they can progressively expand their comfort zone, gradually enhancing adaptation and confidence in social interactions.
