Take a walk around the block or theater before the doors open. Do yoga the morning of your performance to ease your mind and stretch your body. Dance backstage to release any built-up energy. Try doing power poses before you walk on stage. For instance, place your hands on your hips with your chest out like Wonder Woman. [2] X Research source

Try watching a motivational speech to help you feel more confident. Make sure to watch your funny video before doing your makeup—tears of laughter don’t pair well with mascara.

Let the worries and fears of performing slip away. It’s okay if they pop up while you meditate or breathe, but allow them to come and go rather than focusing on them.

Try playing the shake-out game backstage. Shake a limb 16 times, then move onto another, and then another. Repeat for a count of 8, 4, 2, and 1. [6] X Research source

If you’re sitting, scooch to the edge of your chair (if you can), as this can help you sit up straighter.

This tip doesn’t work for everyone, and that’s okay. The goal isn’t to feel 100% stage fright free at the end of your nervous time; it’s to give yourself space to focus on what you feel so you can redirect your attention to other things more easily.

If you need an energy boost, try eating a balanced meal or taking a power nap.

I am capable of achieving greatness. I can and will succeed. I believe in myself. I can achieve whatever I set my mind to. I am strong, confident, and powerful.

Make your vision a reality by asking a friend to sit in the front row. This way, you can look to them whenever the nerves rise. [12] X Research source If making eye contact with the audience makes you more nervous, no worries! Stare over their heads at a spot on the wall—they won’t know the difference.

Record yourself while you’re practicing and watch or listen to it back to see where you can improve. This can help you be more confident, as you’ll know exactly what you’ll look and sound like. Time your presentation or speech as you practice so you know if you need to slow down or speed up beforehand. Practice in front of a pretend audience full of friends and family members. Ask those you practice in front of how you did to get feedback before your big day.

Aim to get to where you’re performing, speaking, or presenting earlier. The earlier you arrive at the venue, the more time you’ll have to set up and get comfortable. Try wearing something to bring you luck, like a bracelet or mismatched socks.

Imagine how you’ll look from the audience’s point of view. What are you wearing? How are you moving or talking? Think of it like manifesting—the stronger you think it, the more likely it will happen.

Online platforms like BetterHelp and Talkspace can help you find and talk to a counselor almost instantly.