Why You Freeze in the Spotlight: The Three Drivers Behind Performance Anxiety

Excerpt

If you’ve ever felt your heart pounding before a big moment—whether stepping onto a stage, speaking up at a meeting, or walking into a competition—you are not alone. That wave of anxiety you feel? It’s not a flaw in your character or a sign that you’re not cut out for the spotlight. It’s a very human reaction—and it usually comes down to three powerful forces working together: Audience, Judgment, and Threat. They are the trio of drivers behind performance anxiety.

This triad of factors fuels not only speech fright, stage fright, and competition anxiety—but any kind of performance anxiety. Different names, same basic root. If you’re a speaker, performer, athlete, or competitor of any kind, this post is for you.

Here’s how the formula works:

Performance Anxiety = Audience + Judgment + Threat

Let’s unpack each part to understand where your nerves come from—and what to do about them.

drivers behind performance anxiety

The Drivers Behind Performance Anxiety

1. You’re Being Watched

Let’s start with the most  of obvious drivers behind performance anxiety: someone is watching. Facing an audience is ground zero for performance anxiety. Whether it’s one person or one thousand, being observed activates a primal alert system in your brain. That’s not just poetic. Evolution wired us to care—deeply—about social standing. In earlier times, rejection by the group could mean exile or even death. So the act of being watched, especially by people whose opinion matters, sends a signal to your nervous system: be on high alert. And this isn’t limited to TED Talks or theater performances. You might feel it when:

  • Pitching an idea in a boardroom
  • Answering a tough question in class
  • Auditioning for a role or solo
  • Taking a penalty shot in a game
  • Giving a toast at a wedding

Even in casual settings, the mere presence of others flips the switch. It’s not just the size of the audience that matters—but what they represent to you.

2. You’re Being Judged

The second key of the drivers behind performance anxiety is judgment. Not necessarily actual judgment, but your belief that others are evaluating you—your skill, your ideas, your performance, or your worth.

Sometimes that judgment is formal and overt. Think of job interviews, auditions, competitions, or sales pitches. You’re literally being scored or assessed.

Other times, it’s informal and subtle. A furrowed brow from an audience member. A teammate’s sigh. Even someone checking their phone can feel like a silent critique.

But here’s the kicker: your mind doesn’t need real evidence to feel judged. It fills in the blanks based on your fears. You interpret neutral faces as bored, quiet moments as disapproval, and your own stumbles as massive failures.

This imagined judgment can be even more powerful than actual critique—because you can’t escape it. It lives inside your head and runs wild unless you learn how to tame it.

3. You Feel Threatened

Now for the most intense piece of the puzzle: threat. The moment you sense judgment, your brain decides something very serious is on the line. Suddenly, your self-worth, your reputation, even your identity and career, feel at risk. This perceived threat activates your fight-or-flight system. Your heart races, your hands sweat, and your mind goes blank. Why? Because your body thinks you’re in danger. Not metaphorical danger—real danger. That’s how the brain reads it. Here’s how this threat shows up:

  • Fear of failure — “If I mess up, everyone will think I’m a fraud.”
  • Fear of rejection — “If I don’t perform well, I won’t be accepted.”
  • Fear of humiliation — “If I blank out, I’ll never live it down.”
  • Fear of lost opportunity — “If I blow this, it could hurt my career.”

Why the Causes of Performance Anxiety Matter

The threat at the heart of performance anxiety may seem irrational at times, but more often than not, it’s completely real. Consider a music student auditioning live for their dream conservatory. They’ve spent years preparing for this one moment. Their future in music—college acceptance, scholarships, even their sense of identity—might ride on how they perform in just a few minutes. That’s not imagined pressure. That’s a very real and meaningful threat. If the audition doesn’t go well, the consequences can feel devastating. It’s not just about a missed note; it’s about a missed opportunity, a closed door, a painful blow to a lifelong dream. So, of course, they’re nervous. Who wouldn’t be?

You’re Perfect

This is why there’s usually nothing wrong with you when you feel anxious. You’re not broken. In fact, you’re wired exactly the way any human being would be in the same situation. You are not flawed. You’re perfect—perfectly human. I hope this brings you relief. A profound shift. It’s your permission slip to stop blaming yourself. Even when the thing that triggers your nerves seems silly or small, chances are there’s a deeper meaning underneath it. That’s what the Deep Danger Exercise is designed to uncover—so you can get clarity on what’s really fueling your fear.

What Can You Do?

No matter how real the threat or natural your response, you don’t want performance anxiety hijacking your ability to speak, perform, or compete at your best. So, what can you actually do about these drivers behind performance anxiety?

Maybe you’ve heard that the key is to reframe the moment—see your big presentation, audition, or playoff as an opportunity instead of a threat. That shift can help some. But here’s the truth: your nervous system doesn’t buy it. It still senses danger and activates your fight-or-flight response, flooding you with the very symptoms you were hoping to avoid.

And the usual advice? “Be well-prepared.” “Visualize success.” “Fake it till you make it.” These can offer surface-level support, but when anxiety hits hard, they often fall short.

All of them do—except one. Mindfulness.

The Mindful Solution

When I say that mindfulness is the true solution to performance anxiety, I don’t mean the watered-down version you find in trendy apps or yoga merchandise aisles. This isn’t “McMindfulness”—the overhyped, commercialized version you practice while sipping kombucha and checking your notifications.

I’m talking about real mindfulness—the kind rooted in Zen tradition. The kind I studied firsthand under the Korean Zen master Seung Sahn, the same teacher who also influenced Jon Kabat-Zinn, the founder of the modern mindfulness movement.

This is mindfulness in its purest form: simple, direct, and deeply powerful. No fluff. No gimmicks. Just the time-tested and scientifically-validated practice of learning to separate from your anxious thoughts instead of getting tangled in them.

That separation—what we might call detachment—changes everything

The anxiety doesn’t vanish, but it loosens its grip. You’re no longer stuck inside it. The situation becomes far more workable.

Explore Mindfulness-Based Courses Tailored for Speakers, Performers, and Athletes

Ready to gbreak free from performance anxiety? If this post resonated with you, you don’t have to navigate it alone. I’ve developed a series of online courses through Little School of Fish, all grounded in the pure, practical mindfulness approach I’ve described—and designed specifically for people who speak, perform, or compete under pressure.

Each course is tailored to your world, whether you’re a speaker, performer, or athlete. You’ll find focused editions for public-facing business professionals, entrepreneurs, educators and students, musicians and actors, as well as both team and individual sport athletes. And for those wanting a more personal touch, private coaching options with me are available too.

You’re not broken. You’re human. And you’re not alone. Let’s work together to help you move past anxiety and into your full potential. Explore the courses now and discover what becomes possible when you stop battling your nerves—and start transforming your relationship with them.

For Further Reading

Frequently Asked Questions

Yes. Stage fright, speech fright, and competition anxiety all stem from the same core fear response.

Your brain perceives judgment as a threat, triggering the fight-or-flight response.

Almost everyone does—especially when the stakes feel high. You are not alone.

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Dr. David Lee Fish

a performance anxiety expert with a Ph.D. from the University of Michigan, combines academic rigor with personal experience to help individuals overcome stage and speech fright through his acclaimed 5-Day Stage Fright Solution, harnessing the proven power of mindfulness.

Dr. David Lee Fish, a respected authority on performance anxiety, has dedicated his expertise to helping individuals overcome the needless menace of stage fright and speech fright. Five years ago, he channeled his know-how into The 5-Day Stage Fright Solution, a book that garnered widespread acclaim and enthusiasm. The success has inspired Dr. Fish to develop a new online course based on the same revolutionary method, offering a beacon of hope and empowerment to those grappling with performance anxiety.

The 5-Day Solution harnesses the simple, effective, proven power of mindfulness, a unique aspect of Dr. Fish’s approach that sets it apart. It underscores Dr. Fish’s commitment to practical and accessible solutions.

Dr. Fish’s long tenure as a professor at Catawba College in North Carolina was marked by a steadfast commitment to empowering performers and public speakers to conquer their fears as key to maximizing their full potential.

With a Ph.D. in musicology from the University of Michigan, Dr. Fish combines academic rigor with a practical, hands-on approach. He has authored numerous articles and presented at national conferences on topics related to performance anxiety, offering strategies proven to alleviate stage fright and speech fright. This academic background instills confidence in his clients, knowing they receive the highest level of expertise.

Dr. Fish’s interest in performance anxiety is not just academic; it’s deeply personal. Having grappled with anxiety as a performer and public speaker, he understands the struggle firsthand. This personal journey fuels his passion for helping others overcome their stage and speech fright, and his empathy and understanding make his clients feel supported and hopeful.

Dr. Fish’s expertise has been recognized in the media, where he shares his knowledge on overcoming performance anxiety. His compassionate and practical approach has transformed the performance experiences of numerous individuals, solidifying his position as a trusted authority in the field.

Praise for the 5-Solution book

The book version of Dr. Fish’s 5-Day STAGE FRIGHT Solution has received high praise for its practical tips and effective techniques in tackling the fear of public speaking (performance anxiety). Reviewers appreciate it’s wide applicability, the engaging writing, and the way the book addresses the root causes of stage and speech fright with proven solutions.

“When I was younger, public speaking was one of my greatest fears! I wish I had this resource back then.” KC

This self-help book resonates with a lot of people who struggle with stage fright. A great read!”  —AL

It was like this book was calling out to me!” DB

“A book that covers an important part of today’s life where people need to express themselves to succeed. Has come in handy in my life.” AK

“A great do-it-yourself book that can help anyone with anxiety.” —SH “Really helpful for my peer interactions and work.” —SH

“Stage fright could destroy a career at some point, hence, I’m going to recommend this to anyone I know sufferingfrom it.”  —NG ‘

“I love that it gets to the root of the problem.” —KR “highly recommended to everyone who wants to improve themselves for public speaking and doing presentation be it in university or at work.” MK

“Author David Lee Fish, Ph.D. comes to this brief but impressive self-help book on overcoming stage fright with excellent credentials.” BL

“This book is really helpful and real. It helps me overcome my nervousness on stage.” GC

Helpful in any situation you have to stand/sit before people you don’t know to perform.” —LJ

“Useful to everyone, especially students having their thesis defense and reports.’ —RI

“I feel like this book is for me. It can still help me and everyone else who has to confront his emotions on stage.” LU

“Written by an authority is something that cannot be missed.” —MC “This book could help millions, even me.” —KM

“A wonderful book that is timely and helpful not only to me but to all.” —AN “must-read for all those people having stage fright.” —PM

Wonderful and useful for a lot of people that struggle with stage fright.”—MS “Engaging and funny.”—RG

Wow as in wow!”—JG

“Very helpful in preparing students to face oral examinations.” PR “Just what I needed.” —NC 

“Very timely, just the book I was looking for.”—ZH “A great present for a recent college grad anxious about interviewing for jobs.” —AS

“This book is filled with so many amazing tips that I can look back on my experience now and feel silly about all of the mistakes I made and the simple solutions I could have used.” JP 

“Identifies the root of stage fright and eliminates it through the author’s personal experience, professional knowledge, proven and tested solutions, and clearly defined techniques.” —MM

Incredibly written with good tips on stage performance and public speaking.” —LI

“This book could help in many situations, not just public speaking!” —PM

“Want to get over your horrible fear of public speaking? Get a copy of this book.” —BG

“I know this can be a lifesaver for many of you out there! Grab yours now!” —SM

A really helpful book for those who have anxiety when speaking in front of many others.” —RB

“I suggest you read this nonfiction masterpiece.” —SK

“Almost everyone has to deal with stage fright and this book is a perfect one to deal with it.” —SA

“A great self-help book for those who experience stage fright or insecurity when addressing a group of people. Thanks to the author!” —TA

“You can now cope with nervousness when speaking in public with the help of this book! Get your copy now!” —AM 

A remarkable book offering precious advice and strategies to help us cope with one of the things that make most humans nervous. You can learn how to relax not letting your nerves get the best of you from this book.” —KC

“When you read this book, you will achieve your full potential as a performer or a public speaker.” —BP

very interesting book that will help you overcome stage fright.” —KK

“A great source for people who suffer from anxiety.” —TR

“A well-written book that will help you overcome stage fright.” —RW

“This book could help in many situations, not just public speaking occasions.” RA “

The cover is hilarious but with a serious message for many people.” —IA