P

erformance anxiety is a natural part of growing up, especially for kids facing activities like school presentations, stage performances, or sports events. While nerves are common, teaching children how to manage them can build resilience and confidence that lasts a lifetime.

This guide provides practical strategies parents and teachers can use to help elementary and middle school students overcome performance anxiety and thrive under pressure.
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Understanding Performance Anxiety

Performance anxiety, often referred to as "stage fright," is a fear of judgment or failure during an activity in front of others. For kids, this might look like sweaty palms or forgetting lines during a play. These responses are part of the body's "fight or flight" reaction, triggered by adrenaline and stress hormones.

By focusing on techniques to manage these responses, kids can learn to redirect their energy productively and enjoy performing.
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Some Key Benefits of Tackling Performance Anxiety

• Builds Confidence: Managing nerves creates a sense of control in challenging situations.

• Encourages Growth: Kids see mistakes as learning opportunities rather than failures.

• Teaches Life Skills: Resilience, focus, and problem-solving abilities transfer beyond performances.

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‍10 Strategies to Overcome Performance Anxiety

1. Deep Breathing Exercises
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Teach kids to breathe deeply and slowly. Have them inhale for four counts, hold for four counts, and exhale for four counts. This technique calms the nervous system and counteracts the stress response.

Example

If your child is nervous before a piano recital, encourage them to take three deep breaths before stepping onto the stage.

2. Positive Self-Talk
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Help kids replace negative thoughts ("What if I mess up?") with encouraging affirmations such as "I’ve practiced and I’m ready to do my best."

Tip

Write self-talk phrases on sticky notes and place them where they’ll be seen often, like the bathroom mirror or desk.

3. Visualization Techniques
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Encourage them to close their eyes and imagine a successful performance. Guide them to picture every detail, from confidently walking on stage to the applause afterward.

Why It Works

Visualization helps the brain rehearse success and builds confidence.

4. Focus on Preparation

Practice makes perfect—but also promotes confidence. Break tasks into small, manageable steps, whether it’s rehearsing lines or memorizing a routine.

Practical Tip

Schedule shorter, consistent practice sessions instead of long, overwhelming ones.

5. Pre-Performance Routines

Create a ritual that kids can rely on, like stretching, listening to their favorite music, or reviewing notes calmly before showtime. A predictable routine can create a sense of control.

Idea

Before walking out for a spelling bee, encourage your child to do a quick stretch paired with a few deep breaths.

6. Recognize and Challenge Negative Thoughts
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Teach kids to identify negative thinking patterns, like "I’ll never get this right." Remind them that one mistake doesn’t define their performance.

Activity

Create a "thought challenge" game where kids write out negative thoughts and reframe them into positives.

7. Seek Support from Trusted Adults

Sometimes kids need a reassuring word from someone they trust. Whether it’s a teacher offering encouragement or a parent’s hug, support helps ease nerves.

Remember

Your calm and positive demeanor can help them feel grounded.
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8. Physical Exercises to Release Tension

Encourage physical activity like walking, dancing, or jumping jacks to release stress and boost mood.

Try This on the Big Day
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‍Take a short stroll in the park before heading to the venue or school.


9. Mistakes happen—but they should be seen as opportunities for growth. Talk to kids about how errors are normal and can make them stronger.


Post-Performance Activity

After an event, help your child reflect. Ask, "What went well? What can we improve next time?"


10. Set Realistic Goals and Celebrate Achievements
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Rather than aiming for perfection, focus on progress.

Celebrate small wins, like overcoming a tough moment or finishing the performance.
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Example

After their first recital or competition, celebrate with a favorite meal or activity.


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‍The Mind-Body Connection

Performance anxiety lives in both the mind and body. To keep children grounded during high-pressure moments, teach them how to focus on physical sensations. For example, when they feel a tight chest or trembling hands, encourage them to:

• Place a hand on their chest and take slow, deep breaths.

• Acknowledge the tightness or trembling without judgment.

• Repeat calming phrases like "It’s OK to feel this way. I’ve got this."

Over time, these techniques help the body release tension and the mind regain clarity.
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‍A Final Word for Parents and Teachers
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Helping kids manage performance anxiety is not about eliminating nerves entirely. It’s about equipping them with the tools to channel that energy positively. Remember, your encouragement and empathy can make a world of difference.

And if you'd like additional support, consider connecting with a mentor or professional who can provide personalized techniques. At GAA, our experienced instructors specialize in nurturing confidence and preparing students for successful performances.

Take the first step in unlocking your child’s potential. Contact us today for personalized coaching and support tailored to your child’s needs.