Dealing with stage fright: use this improv tool to improve your performace

Why your “shouldn’t­-be-nervous” voice is costing you more than you think:

When you’ve been dealing with nerves onstage, it can sometimes fill you with this inner dread of:

“I hope I don’t get nervous.”
“I hope the nerves don’t ruin my performance.”
“I shouldn’t be feeling so badly.”

And the issue is: that idea that you “shouldn’t be nervous or you won’t give a good performance” isn’t actually true.

In fact, a bit of heightened energy and nerves can elevate your performance and help you perform at your best — as long as it doesn’t overwhelm you. Research in performance psychology shows moderate arousal often improves focus and presence.

Additionally, trying to avoid being nervous and labeling those feelings as “bad” is only going to intensify them and make the experience less enjoyable. Because when you fight a sensation, you’ll likely funnel even more attention into it.

So how do we adjust this black-and-white thinking pattern, the “Shouldn’t feel this” or “I must be calm” trap, to free ourselves from the avoidance pattern?

Enter the “Yes, AND” prompt

In improv, the “Yes, AND” prompt is used in scene work to help you accept what your partner gives you and add something new. It creates more flow, more creativity, and stronger engagement.

With nerves and emotions, the same principle applies:

• Yes — I can feel this.

• AND — I can still perform, feel worthy, make a mistake, and recover.

Instead of: “I shouldn’t feel X” or “I can’t feel Y”, you can shift to:

• “Yes, I can feel nervous AND I can still give a good performance.”

• “Yes, I can experience thoughts of self-doubt AND still deserve to be here.”

• “Yes, I can make a mistake AND still give a performance I’m proud of.”

This tool helps move you out of that binary black-and-white thinking that leaves you stuck, shamed, or rigid.

Why this matters for performers:

• Performance anxiety is real and pervasive. Many musicians and performers report it occurring even before they step on stage.

• Moderate arousal can help. The classic Yerkes-Dodson law says there’s an optimal arousal level for performance; too low = under-engagement, too high = overwhelm.

• Acceptance reduces the extra burden. By accepting the nerves (Yes) rather than fighting them (No), you free your attention to the performance itself rather than the drama of your inner critique.

• You build psychological flexibility. That means you’re not at the mercy of your “should” voice. You become a performer who uses their nerves instead of being used by them.

How to Practice your “Yes, AND” mindset

1. Pause before you go on stage
   Ask yourself: “What am I feeling right now?”
   Then say: “Yes, I feel this energy AND I’m going to channel it into my performance.”

2. Reframe the voice of judgement
   If you hear: “You shouldn’t feel this nervous”, re-frame: “Yes, I’m feeling nervous AND I’m still allowed to do this.”

3. Use the pairing habit during rehearsal
   Pick one performance element (song, scene, monologue). After running it, reflect:
   “Yes, I felt that rush of nerves AND I also nailed that moment / connected with my audience / felt alive.”
   Log it in your journal.

4. Don’t aim for zero nerves
   Instead, aim for useful nerves. The goal isn't calmness, it’s presence. It’s curiosity. It’s responsiveness.

5. Post-performance reflection with balance
   When the show is over, ask:

   • What did I feel (Yes)?

   • What did I do well (AND)?

   • What will I tweak next time?
     This keeps you learning without shame.

You don’t have to pretend the nerves aren’t there. Trying to squash them, beat them into submission, will only drain your energy and narrow your options.
By instead using the Yes, AND mindset, you accept what’s present — the nervousness, the excitement, the doubt — and you give yourself permission to perform fully, to be human, and to grow.

Because when you embrace your nerves and your potential, you become a performer who thrives with their energy, not in spite of it.

👉 Ready to explore this deeper? Let’s design your personal “Yes, AND” toolkit for your next rehearsal or performance. Reach out for a free consult and let’s get started. :)