Managing Performance Anxiety Through Nutrition

As a performer, it’s natural to experience some level of anxiety or stress before taking the stage. Whether you're a singer, actor, dancer, or musician, the pressure to deliver your best can feel overwhelming. However, with the right strategies, you can manage performance anxiety and stress naturally, allowing you to stay calm, confident, and in control.

In this blog post, we’ll explore effective natural approaches to help you manage anxiety and stress, so you can focus on what you love—performing.

Understanding Performance Anxiety

Performance anxiety, or “stage fright,” is actaully a common experience for many creatives. The feeling often stems from the fear of being judged, making mistakes, or not living up to expectations. We've all heard of imposter syndrome! Anxiety can manifest both mentally (worry, negative self-talk) and physically (racing heart, sweaty palms, shallow breathing).

While a little adrenaline can boost your performance, chronic or overwhelming anxiety can interfere with your ability to perform at your best. The good news? There are natural ways to manage and even reduce performance anxiety, so you can enjoy your creative pursuits with more ease and confidence.

Nutrition for Managing Anxiety

Did you know, your diet plays a significant role in how your body responds to stress. Certain foods can help calm your nerves, boost your mood, and enhance mental clarity. Check out some of the top foods that support stress management:

Magnesium-rich foods: Magnesium helps regulate the body's stress response, promoting relaxation. Foods like spinach, almonds, avocado, and dark chocolate are great sources of magnesium. Magnesium is commonly depleted and moreso in females. Check out Issue #2 of the Act Natural Performance & Nutrition magazine to find out more about Magnesium and how it is the Unsung Hero for Creatives.

Omega-3 fatty acids: Found in fatty fish like salmon, chia seeds, avocados, olive oil and flaxseeds, omega-3s have been shown to reduce anxiety by lowering inflammation and supporting brain health. Our bodies don't make omega-3 so we need to make sure we're eating it!

Complex carbohydrates: Whole grains, oats, and sweet potatoes help stabilise blood sugar levels, which can prevent mood swings and provide steady energy throughout your performance. Another tip to help stabalise blood sugars is to have a savoury breakfast! If we start the day with refined cereal, pasteries or toast it's more than likely going to give us a big blood sugar surge and then a crash - leaving us hungry or hangry! Avoid the blood sugar rollercoaster by having a savoury breakfast.

Herbal teas: Chamomile, lavender, and green tea may have a calming effect on the body and mind, perfect for sipping before a performance to ease nervous tension. Green tea especially, contains caffeine which is released slowly due to the polyphenol content, meaning it can give you gentle energy without the side effects that coffee may have.

Of course, nutrition is just one of the factors that can influence the way we manage stress and every performer’s experience is unique. The key is to find what works best for you, whether it’s through nutrition, mindfulness, or movement. By incorporating natural strategies into your routine, you can reduce anxiety and embrace the joy of performing.

Remember, a little bit of nervous energy is natural—it shows that you care about your craft. With the right tools in place, you can turn that anxiety into excitement, step on stage with confidence, and deliver your best performance.

Are you ready to manage your performance anxiety naturally and take control of your wellness? For personalised nutritional support, feel free to contact me.