According to the Anxiety Coach, “Performance anxiety [also known as stage fright] is what happens when you focus on yourself and your anxiety, rather than your presentation or performance.”

WebMD says performance anxiety can cause a racing pulse and rapid breathing; dry mouth and tight throat; trembling hands, knees, lips, and voice; sweaty and cold hands; nausea and an uneasy feeling in your stomach; and vision changes.

If you suffer from any of those symptoms, you probably have a bit of stage fright. However, it’s nothing to fret over. Millions of people experience the same innate fight-or-flight mechanism when all eyes are on you.

To conquer performance anxiety, the Frederick Symphony Orchestra compiled some tips from the best health experts around the web:

• Channel your anxiety. Instead of fighting this emotion, calm down and channel your passion into your classical music performance. Don’t suppress it; express it.
  

• Be prepared. They say practice makes perfect for a good reason. It helps to know your composition back and forth before you hit the stage in front of an audience. It boosts your natural confidence and playing ability.
  
  You should also double-check that you have your musical instrument and any sheet music prior to concerts or auditions. It helps to arrive to the stage early, too, so you can get a feel for where you’ll be sitting.
  

• Change your mindset. Performance anxiety is a mental state, but it manifests in a physical way. Instead of worrying about what happens if you fail, try to think about what happens if you succeed. What if you receive a standing ovation or request for an encore? What if your newspaper review is stellar?
  
  If you visualize your success, you’ll naturally focus on your strength and ability to handle challenging situations.
  

• Focus on the first five minutes. No matter how long your performance is, focus on the first five minutes. These are the most pivotal moments because if you can make it through the beginning, you can conquer the composition until the end.
  

• Sit confidently. If you sit or stand in a self-assured posture, you’ll naturally feel more at ease. You should also make eye contact with and smile at your fellow musicians and the audience. This helps forge a connection, allowing you to picture everyone as friends rather than judges.
  

• Do your body good. According to The Huffington Post, to sincerely get rid of performance anxiety, start by developing positive everyday habits like breathing deeply, stretching, and exercising. These calming habits will transition to your on-stage presence.
  

• Eat a healthy meal the day of concerts and auditions. WebMD suggests limiting caffeine and sugar intake. You should also eat a sensible, energy-inducing meal a few hours before you hit the stage.

  A low-fat meal including complex carbohydrates — whole-grain pasta, lentil soup, yogurt, or a bean and rice burrito — is a good choice.
  

• Get adequate sleep. Staying up all night, thinking about what could go wrong is no way to conquer stage fright. Instead, go to bed early to get between seven and nine hours of quality sleep.
  
  Tip: To see if you get good sleep before the big day, take this online Sleep Hygiene Assessment and adjust your habits accordingly.

Remember: If you find yourself with any of the symptoms of stage fright, you’re not alone. You can conquer this fear and anxiety by practicing these few health tips every day. Eventually, concerts and auditions will be a breeze for you.

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