Nervous? Try This Surprising Trick to Stay Calm and Focused
The other day, I found myself in a classic Singaporean moment—having a lively conversation with a taxi uncle. You know the kind, very friendly and full of stories. After a while, he recognised me from a stage musical he’d watched with his wife a few years back.
"Eh, how come you not scared on stage ah? So many people watching you leh!" he asked, with wide eyes and animated gestures.
I chuckled. People often think that after years of performing, stage fright just disappears. But the truth is, that nervous energy before stepping infront of a crowd never fully goes away. What changes is how you learn to manage it. Over the years, I’ve read about singers and actors with all kinds of pre-show rituals—some of them downright bizarre.
Take Sir Laurence Olivier, for example, one of the greatest actors of all time. Rumour has it, he had to throw up before every performance to deal with stage fright. Then there’s pianist Glenn Gould, who wore layers of coats and gloves to feel enveloped and secure, even in the heated summer.
Performers all have their own way of coping. Some of my fellow actors pace around backstage, muttering lines like they’re on some kind of urgent solo mission—which usually makes them even more frantic. Others go full-on monk mode, retreating into a corner in complete silence as if they’re preparing for enlightenment. Most prefer distractions, happily chatting with anyone nearby until the very last possible minute, then panic sets in, and they sprint to their stage entrance like they just remembered what they’re about to do.
But my trick? It’s surprisingly simple: I eat a sweet.
That’s right. Just a single piece of candy. No dramatic rituals or elaborate mental preparation. As strange as it sounds, this tiny sweet trick (pun intended), helps me steady my nerves before going on stage.
The Science Behind It: Why Eating a Sweet Works
Let’s dive into why this works, and it all starts with understanding a bit about our nervous system—and a little theory called Polyvagal Theory.
When we’re faced with a stressful situation—like stepping onto a stage or giving a big presentation—our bodies react instinctively, just like cavemen did when faced with a wild animal. Back in those days, survival meant running from or fighting off threats, so the body would go into what’s known as fight-or-flight mode.
Here’s what happens: Blood rushes to the parts of your body that help you survive—your legs, arms, and heart. At the same time, your body figures digesting food is not the priority, so blood flow to your stomach decreases. This often causes that feeling of “knots” or butterflies in your stomach.
Ever notice how your mouth gets dry when you’re nervous? That’s because your body assumes you won’t be eating when you’re in danger. So, your brain stops producing saliva. Unfortunately, that dry mouth only reinforces the message to your brain that something is wrong.
Here’s where the sweet comes in. When I pop a sweet into my mouth, it encourages salivation. This signals to my brain that all is well because if I’m eating, there’s no immediate danger. The saliva signals to the body that it’s okay to relax, activating the rest-and-digest mode and dropping the anxiety level. It’s simple science, and it works like a charm.
What Works for You?
Breathwork is another technique I rely on frequently (you can read more about it here). But sometimes, when I need something even more immediate, it’s as simple as eating a sweet before stepping onto the stage.
Just keep in mind: this trick probably won’t work if you start chomping down a whole bag of candy right before a performance. Sugar rush = jittery hands = the opposite of calm. The goal is to introduce just enough sweetness to signal safety to your brain and, hopefully, get some sweet results in return.
Closing Thought:
Stage fright, or anxiety in any high-pressure moment, is just your body trying to protect you. The key is finding small ways to remind it that you’re safe, you’re ready, and you’ve got this.
If you found this post helpful, feel free to share it with someone who might benefit!
Warmly,
George Chan
This Is How We Heal
George Chan, MCOU, is a Counsellor, Grief Educator and Breathwork Coach who specialises in helping individuals navigate grief and loss through his private practice, This Is How We Heal. With a rich background in theatre and entertainment, George brings creativity and empathy to his work. When he's not in the therapy room, you might find him performing, choreographing, or working on a new production—or spending time with Luna, his Jack Russell Terrier, who doubles as his unofficial co-therapist and production critic.