Pre-Show Panic Attacks: How to reground and navigate through a performance panic

Pre-Show Panic Attacks: How to reground and navigate through a performance panic

Performers (singers, actors, instrumentalists) often describe their pre-show panic coming out of nowhere. They walk backstage feeling confident, and then suddenly they experience a racing heart, shaking hands, difficulty connecting to their breath, and a mental spiral that feels completely out of control. Pre-performance panic attacks are one of the most frightening experiences a performer can face. But they are not impossible to navigate. In this episode of Performance Pep Talk, Sophie breaks down exactly what is happening in your brain and body during a panic attack, why they are so common among performers, and most importantly, what to do when one hits before you go onstage. Drawing on research in neuroscience and cognitive behavioral therapy, we walk through a step-by-step plan for acknowledging, regulating, and riding out a panic attack, so you can feel confident in your ability to bounce back and move through it without suppression. DISCLAIMER: This podcast is not a replacement for therapy or professional mental health care. If you experience regular occurrences of clinically diagnosed panic attacks and it is affecting your daily life, it is recommended you seek help from a licensed professional. Grab your FREE GUIDE [https://mindbodystrengthcoaching.myflodesk.com/freebie] to building a PRE-SHOW ROUTINE. Connect with me: On Instagram [https://www.instagram.com/sophieperformancecoach] On my website [https://sophieadickes.com]

Take the Pressure out of Performing

Performance anxiety doesn't discriminate, showing up despite your level of experience, talent, or preparation. But a lot of the time, the pressure that makes it worse is coming from us. In this episode of Performance Pep Talk, we explore why perceived pressure is often more damaging than the situation itself, why shame never drives confidence, and how to shift into present-focused performing so you can walk into the room feeling grounded and in control. We close with a grounding breathwork sequence to help you release expectations and show up as your best self right now. (4:52) 🎧 Perfect for: singers, actors, musicians, or any performer who is way harder on themselves than the situation calls for. Grab your FREE 5-day guide [https://mindbodystrengthcoaching.myflodesk.com/freebie]to building a pre-performance routine that sets you up for success! Connect with me: On Instagram [https://www.instagram.com/sophieperformancecoach] On my website [https://sophieadickes.com]

Why Artists Are So Hard on Themselves and How to Show yourself Compassion as a Performer

If you would never speak to a friend the way you speak to yourself before a performance, this episode is for you. In this episode of Performance Pep Talk, we dig into why artists and performers tend to have the loudest inner critics, why trying to suppress that voice only makes it worse, and how to open the floor to something far more powerful: self-compassion We will explain why trying to banish the inner critic completely isn't the solution, and introduce a powerful tool to help you access that voice of compassion right before you walk onstage. We close with a guided breathwork and visualization to help you quiet the critic, connect to your compassionate self, and walk in ready. 🎧 Perfect for singers, actors, musicians, and any performer who is way kinder to everyone else than they are to themselves. Connect with me: On Instagram [https://www.instagram.com/sophieperformancecoach] On my website [https://sophieadickes.com] Looking to craft a personalized Pre-Show Routine? Grab this FREE GUIDE [https://mindbodystrengthcoaching.myflodesk.com/freebie] to building a pre-performance routine that helps you calm the body, center the mind, and walk into feeling confident in what you bring to the table.

Do Pre-Show Rituals Actually Work? What Every Performer Needs to Know

You wouldn't walk into an important meeting without preparing. So why are so many performers still winging it in those crucial minutes before they walk into the audition room? So much of performance anxiety stems from a lack of control, and establishing a pre-performance routine is one of the ways we can regain control, stop "faking it til you make it," and feel grounded walking into any room. In this episode of Performance Pep Talk, we get into the real science behind pre-show rituals: why they work, what to include, and how to build one that's flexible enough to actually hold up under pressure. Perfect for singers, actors, musicians, artists, and performers who want to beat performance anxiety and build self-confidence. And as a special gift to all podcast listeners, I have this FREE GUIDE [https://mindbodystrengthcoaching.myflodesk.com/freebie]to building your pre-performance routine. It'll walk you through a five-day process to crafting your personalized pre-show ritual to calm the body and center your mind. Connect with me: On Instagram [https://www.instagram.com/sophieperformancecoach] On my website [https://sophieadickes.com]

How to Deal with Comparison as an Artist, Singer or Performer

Looking around the audition waiting room and suddenly feeling like everyone else is more talented, more prepared, and more likely to book the job? There's actually a neurological reason it happens. In this episode of Performance Pep Talk, we break down the psychology of comparison, why it's almost impossible to avoid in competitive performance environments, and what you can actually do about it before you walk into the room. We explore why your career is absolutely not a zero-sum game, plus the mindset shift that will help you stay in your lane rather than looking from side to side. We close with a guided breathwork and visualization to help you reconnect to YOUR why and walk into the room focused on what's actually within your control. 🎧 Perfect for: singers, actors, musicians, and any performer who has ever lost themselves in the comparison spiral. Episode on Why anxiety makes you feel like you're the only one. [https://open.spotify.com/episode/3qj05UmzIyQK8hO52WZVdp?si=5d6173f04c854b06] Episode on Perfectionism and Setting Goals for Auditions [https://open.spotify.com/episode/0b5Bo7xWnuoG5TZzT29NPi?si=9078d22aed1a4926] Grab your FREE GUIDE to building a pre-performance routine HERE [https://mindbodystrengthcoaching.myflodesk.com/freebie]. Connect with me: On Instagram [https://www.instagram.com/sophieperformancecoach] On my website [https://sophieadickes.com]