Turn Nerves into Confidence
Performance Anxiety
Coaching
Performance Anxiety Coaching helps athletes and performing artists conquer fear and nervousness during high-pressure moments through proven mental techniques, enabling them to perform confidently when it counts.
Do you get stuck in your head before a big game or performance? Does your heart race and your stomach churn at the thought of performing in front of a crowd? You’re not alone – these feelings are classic signs of performance anxiety, sometimes known as “stage fright” or in sports as “choking” when it gets severe. Our Performance Anxiety Coaching is designed to help athletes, performers, and anyone who must deliver under pressure in Miami, Pembroke Pines, Davie, Fort Lauderdale, and anywhere online. We’ll teach you how to transform those nerves into focused confidence, so you can shine when the spotlight is on.
DO YOU HAVE THESE CHALLENGES?
Uncontrollable physical symptoms before or during performance
Overthinking and “choking” under pressure
Intense fear of failure or embarrassment
Negative self-talk and unrealistic expectations
Distraction, restlessness, or mental blocks during performance
Understanding Performance Anxiety
Performance anxiety is characterized by intense feelings of emotional distress before, during, or after performing in front of others. In plain terms, it’s the crippling worry or panic that can strike when you’re about to do something important in public – whether that’s shooting a free throw with the game on the line, playing a solo in a concert, or giving a speech. Symptoms can be physical (sweaty palms, rapid heartbeat, shakiness), mental (racing thoughts, fear of failure, blanking out), and behavioral (fidgeting, avoiding opportunities).
This phenomenon is incredibly common. In fact, studies of professional performers have found that a significant percentage have experienced performance anxiety – for example, between about 16% and 60% of professional musicians report severe stage fright during their careers. Athletes similarly often struggle with it, even at elite levels (they just might call it “nerves” or “choking under pressure”). The key thing to know is that performance anxiety is not a personal weakness – it’s a human response to stress, and it can be managed and reduced with the right strategies.
How We Help You Overcome Performance Anxiety
At Rooted Sport Psychology Coaching, we use evidence-based techniques to help you face and conquer the fears that hold you back.
Our coaching is tailored to whether you’re an athlete, musician, actor, or any type of performer, because we recognize the settings differ even if the feelings are similar. The strategies we use are rooted in sport and performance psychology best practices, and many clients see dramatic improvements in both their subjective anxiety levels and objective performance after working with us.
Our Performance Anxiety Coaching typically includes:
01
Breathing & Relaxation Training
We’ll teach you how to quickly calm your body’s fight-or-flight response. Techniques like deep diaphragmatic breathing, progressive muscle relaxation, and mindfulness exercises can lower your heart rate and muscle tension on the spot. By practicing these, you’ll have go-to tools to deploy in the minutes or even seconds before you perform, stopping anxiety from snowballing.
02
Mental Imagery & Simulation
Together, we’ll use visualization to your advantage. Instead of imagining everything that could go wrong (which anxious minds tend to do), we train you to repeatedly visualize yourself performing successfully and feeling calm. This kind of guided imagery helps build confidence and makes the actual event feel more familiar. We can also simulate pressure in practice sessions – for athletes, that might mean doing drills under mild stress conditions; for musicians, doing a mock performance for a friend. Over time, your mind learns that “I’ve been here, and I handled it.”
03
Cognitive Restructuring
Anxiety often comes from what we tell ourselves. We’ll work on identifying the negative thoughts and catastrophic predictions fueling your fear (e.g. “If I mess up, I’ll be a failure” or “Everyone will boo me”). Then we challenge and change those thoughts into more balanced, positive ones (e.g. “I’m well-prepared and even if I slip up, I can recover”). This cognitive-behavioral approach breaks the cycle of self-doubt. You’ll learn to coach yourself with encouraging, realistic self-talk when it matters.
04
Pre-Performance Routines
Uncertainty can amplify anxiety. Having a consistent pre-performance or pre-game routine gives you a sense of control. We’ll help you develop a personalized routine that might include a warm-up, stretching or breathing exercises, a prayer or pep talk, listening to a calming or pumping song – anything that puts you in the right headspace. A good routine serves as a mental “on switch,” signaling to your brain that you’re ready and reducing last-minute jitters.
05
Focus and Mindfulness Techniques
Often, performance anxiety pulls your focus away from the task (into worrying about the crowd or the outcome). We teach concentration techniques to keep you grounded in the present moment. This can involve mindfulness training – learning to gently bring your attention back to the now whenever it wanders – or cue words that instantly refocus you on a key action (“Focus on the ball,” “Hear the first note”). By strengthening your attentional control, you won’t be as easily swayed by external pressures or internal worry.
Who Benefits from Performance Anxiety Coaching?
Anyone who feels that fear is holding them back from performing their best can benefit.
This includes:
ATHLETES AT ANY LEVEL
If you find yourself killing it in practice but underperforming in competitions due to nerves, we can help. From youth athletes learning to handle competition nerves, to seasoned competitors who get butterflies at championship events, performance anxiety coaching will teach you to compete more freely.
PERFORMING ARTISTS
Musicians, singers, dancers, actors – the stage can be as intimidating as a stadium. We help performing artists overcome stage fright so that auditions, concerts, and shows become enjoyable again. For instance, we might help a pianist who trembles during recitals, or an actor who gets panic attacks at auditions.
PUBLIC SPEAKERS & OTHERS
Even though we specialize in sports and arts, the techniques apply to any high-stakes performance. If you have big presentations at work or school and experience intense anxiety, you can absolutely use these methods to present with confidence. We’ve coached professionals who needed to pitch ideas or give talks and wanted to overcome their speaking anxiety.
Local And Nationwide Support
We offer Performance Anxiety Coaching both in-person and online. If you’re in the South Florida area – Miami, Fort Lauderdale, Pembroke Pines, Davie, etc. – we can meet you face-to-face to practice techniques (for example, on a stage or field if appropriate). If you’re located elsewhere or prefer remote sessions, we’re equipped to coach you via video conference. In fact, some performing artists appreciate doing sessions online from the very environment where they perform (like practicing relaxation on the actual stage or court via a video call).
Our approach is compassionate and non-judgmental. We know it can be frustrating to deal with performance anxiety, but we also know it can be overcome. We celebrate every bit of progress, whether it’s you feeling slightly less nervous than last time or actually enjoying a performance that you used to dread.
Many clients tell us they not only conquer their fears but actually start to embrace the adrenaline of performing – transforming it into excitement and energy. That’s the end goal: not just eliminating anxiety, but harnessing that natural arousal to help you perform even better.
If your performance anxiety has manifested in a very specific way (for example, a golfer’s “yips” or a severe mental block in a particular skill), be sure to check out our The Yips page as well, as it addresses that unique issue in depth. Often, the journey to overcoming those extreme cases parallels what we do in performance anxiety coaching.
Step Into the Spotlight with Confidence
Imagine stepping onto the stage, field, or platform feeling calm, prepared, and maybe even a little excited rather than scared. With Performance Anxiety Coaching, that transformation is possible. Our clients have gone from shaky and self-doubting to poised and self-assured, delivering clutch performances that even surprise themselves.
Don’t let fear steal the joy of doing what you love. Through guided mental training and lots of encouragement, we’ll help you build unshakable confidence in your ability. When you can trust yourself under pressure, the sky’s the limit on what you can achieve – whether that’s scoring the winning point, nailing that high note, or giving a speech that leaves the audience applauding.
You’ve put in the practice. You have the talent. Now ensure your mind is on your side too. With our Performance Anxiety Coaching (and perhaps a little One-on-One Coaching for continued personal development), you’ll be equipped to face any audience or high-pressure moment with courage and composure. It’s time to take a deep breath, step into the spotlight, and let your skills shine – fear will no longer stand in your way.
"I felt so prepared, confident, and comfortable going into the game"
"I felt more mentally prepared for any sporting event I’ve ever done…I felt so prepared, confident, and comfortable going into the game…thank you thank you thank you so much for all you’ve done for me. It’s immensely valuable and I will be staying in touch….I played well and I don’t think I’ve ever felt so good about it.
"Not just with sports....this has carried through all aspects of her life"
"I cannot thank Georgia enough for what a positive impact she has had on my daughter. Over the past several months - I have witnessed my daughter become more confident in working through obstacles, advocating for herself, becoming self aware, and focusing on things she can control. Not just with sports....this has carried through all aspects of her life. Arming my daughter with these tools will be one of my greatest gifts I can give that will guide her through adulthood."
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Ready to elevate your game and mental strength?
Connect with Georgia Miller for personalized coaching sessions tailored to your unique needs. Whether you're looking to overcome mental blocks or enhance your performance, Georgia's expertise in sport psychology can guide you every step of the way.