Therapy for Actors: Managing Performance Anxiety On and Off Stage
Working as a headshot photographer for many years, I got to know lots of actors. In conversation, a common theme came up - performance anxiety.
Whether it was before an audition, stepping on stage, facing the camera, or just dealing with the pressures of being in the spotlight, anxiety was often there in the background. Sometimes it’s a flicker of nerves, other times, it’s a wave that knocks confidence and enjoyment off balance.
If you’re an actor, you probably know the feeling. Some nerves can help sharpen your focus, but when anxiety gets overwhelming, it can hold you back from doing what you love. Therapy can help you find ways to manage those feelings, both on and off stage, so you can focus on your craft without fear running the show.
What is Performance Anxiety?
Performance anxiety, or stage fright, is that nervous energy you feel before speaking or performing in front of others. For actors, this might happen in auditions, rehearsals, live performances, or even just thinking about putting yourself out there. It’s normal to feel anxious, but when it tips into something that’s hard to control, it can get in the way of how you work and how you feel about yourself.
It’s often rooted in fear - fear of being judged, making mistakes, or not being “good enough.” And it doesn’t just stay in your head, you might notice your heart pounding, shaky hands, dry mouth, or nausea. Mentally, you might worry about forgetting lines or feel like you’re not in control.
How Performance Anxiety Shows Up for Actors
Performance anxiety isn’t always a sudden feeling right before going on stage. It can build up long before the curtain rises. Some common experiences include:
Pre-performance stress: Worrying about whether you’ll remember your lines or how others will judge you.
Physical symptoms: Sweaty palms, shallow breathing, tight muscles, or feeling sick.
Self-doubt: Questioning your abilities and feeling like you’re not good enough.
Post-performance overthinking: Replaying everything that happened and feeling regret or frustration.
A little adrenaline can give you energy. But if anxiety starts taking the fun out of acting, it’s time to think about getting some support.
How Therapy Can Help You Manage Performance Anxiety
You don’t have to push through this on your own. Therapy can help you understand why anxiety shows up and give you tools to manage it, so you can focus on your work without feeling stuck in fear. Here’s how therapy can help:
1. Understanding What’s Behind Your Anxiety
In therapy, we’ll explore what’s driving your anxiety, it might be fear of failure, perfectionism, imposter syndrome, or something else. Understanding where it comes from is the first step in loosening its grip.
2. Using Cognitive Behavioural Therapy (CBT)
CBT is a practical approach that helps you spot unhelpful thought patterns and change them. If you’re thinking, “I’ll forget my lines and embarrass myself,” CBT helps reframe that to something like, “I’ve prepared, and I can handle whatever happens.” Over time, this can make a real difference in how you feel before and during performances.
3. Practising Mindfulness and Relaxation Techniques
Mindfulness helps bring you back to the present moment, rather than worrying about what might go wrong, simple things like deep breathing or muscle relaxation can calm your body and help you stay grounded. These techniques can be part of your pre-audition or pre-performance routine.
4. Building Self-Compassion
A lot of actors are their own worst critics. In therapy, we work on shifting towards self-compassion, as mistakes happen - it’s part of being human. When you let go of harsh self-judgment, performing can feel lighter and more enjoyable.
5. Visualisation and Mental Rehearsal
Visualisation can be a powerful tool. Imagining yourself feeling confident and performing well can help reduce nerves and build a sense of control. We can work on this together in sessions, so you have strategies ready for when it matters.
Some Simple Tips You Can Start Using Now
While therapy helps get to the root of things, there are also some small changes you can try today:
Practice relaxation regularly: Deep breathing or meditation can help calm your nervous system.
Prepare thoroughly: Know your lines and your blocking. Preparation builds confidence.
Focus on the process, not the outcome: Enjoy the craft of acting rather than worrying about how it’s received.
Talk to other actors: Sharing experiences can remind you that you’re not alone in feeling this way.
Take breaks when needed: Step back, breathe, and give yourself space to reset.
You Don’t Have to Manage Performance Anxiety Alone
Performance anxiety doesn’t mean you’re not cut out for acting. It’s a common experience, and with the right support, it can be managed. Therapy can help you reconnect with the joy of performing, build confidence, and find ways to cope with the pressure that comes with the job.
If you’re an actor struggling with performance anxiety, I’m here to help. At Roles We Play Counselling, I offer therapy tailored to actors and creatives who want to feel more confident in their work and themselves. You can find out more about my Therapy for Actors sessions here.
Contact me today to book a session and take the next step toward performing with ease - on and off stage.
