No more allowing stage fright, negative thought spirals, and self-doubt to run the show. Performance Pep Talk is your go-to tool if you’re a performer, actor, singer, or speaker who wants to feel centered and confident walking onstage. Hosted by mental performance coach Sophie Adickes (M.A. Psych, M.M., ICF ACC), each 10-minute episode blends psychology and practical tools to help you calm nerves, quiet imposter syndrome, and reshape your self-talk pre-performance. Because resilience, confidence, and self-belief aren’t personality traits, they’re skills you can train.
“What if I never work again?” is one of the most common fears for singers, actors, and musicians, and in an industry this unpredictable, it makes sense.
In this episode of Performance Pep Talk, we discuss why not knowing can feel worse than a clear answer, how a scarcity mindset can quietly hurt your auditions and your decisions, plus some practical ways to handle career uncertainty.
A great episode for performers who are tired of letting uncertainty run the show.
Want to dive deeper into training your mind like an athlete?
1. Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
2. Book a call to work with me HERE
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People-pleasing is a struggle for many singers, actors, and musicians. It starts early, with praise for taking direction and working hard, and can turn into relying on compliments to know whether an audition or performance was any good, sacrificing boundaries to keep the peace, and feeling pressure to prove you belong in every rehearsal room.
In this episode of Performance Pep Talk, we discuss three ways people-pleasing can hold performers back, four practical ways to trust your own opinion and honor your values, and a short guided exercise to ground yourself before your next audition or rehearsal.
Perfect for artists who are tired of caring too much about what other people of them.
Want to dive deeper into training your mind like an athlete?
1. Listen to THIS EPISODE on handling criticism as a performer.
2. Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
3. Book a call to work with me HERE
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Every singer, actor, and musician has had a bad performance, and the hardest part is often walking back in afterward with the fear of “what if it happens again?”
In this episode of Performance Pep Talk, we discuss why a bad audition or show is so hard to shake, why replaying it in your head makes it feel worse than it was, and what resilience really means.
Perfect for performers tired of feeling setback after making a mistake and who want to get back on stage and trust themselves again.
Want to dive deeper into training your mind like an athlete?
1. Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
2. Book a call to work with me HERE
Connect with me!
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“What if I never work again?” is one of the most common fears for singers, actors, and musicians, and in an industry this unpredictable, it makes sense.
In this episode of Performance Pep Talk, we discuss why not knowing can feel worse than a clear answer, how a scarcity mindset can quietly hurt your auditions and your decisions, plus some practical ways to handle career uncertainty.
A great episode for performers who are tired of letting uncertainty run the show.
Want to dive deeper into training your mind like an athlete?
1. Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
2. Book a call to work with me HERE
Connect with me!
On Instagram
On my Website
People-pleasing is a struggle for many singers, actors, and musicians. It starts early, with praise for taking direction and working hard, and can turn into relying on compliments to know whether an audition or performance was any good, sacrificing boundaries to keep the peace, and feeling pressure to prove you belong in every rehearsal room.
In this episode of Performance Pep Talk, we discuss three ways people-pleasing can hold performers back, four practical ways to trust your own opinion and honor your values, and a short guided exercise to ground yourself before your next audition or rehearsal.
Perfect for artists who are tired of caring too much about what other people of them.
Want to dive deeper into training your mind like an athlete?
1. Listen to THIS EPISODE on handling criticism as a performer.
2. Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
3. Book a call to work with me HERE
Connect with me!
On Instagram
On my Website
Every singer, actor, and musician has had a bad performance, and the hardest part is often walking back in afterward with the fear of “what if it happens again?”
In this episode of Performance Pep Talk, we discuss why a bad audition or show is so hard to shake, why replaying it in your head makes it feel worse than it was, and what resilience really means.
Perfect for performers tired of feeling setback after making a mistake and who want to get back on stage and trust themselves again.
Want to dive deeper into training your mind like an athlete?
1. Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
2. Book a call to work with me HERE
Connect with me!
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Singers, actors, and musicians are trained to take direction, but constant notes from directors, teachers, casting directors, and social media can wear on your confidence. Without the right foundation, a note about your performance can start to feel like a note about you.
In this episode of Performance Pep Talk, we discuss why criticism hits so hard (negativity bias, perfectionism, and imposter syndrome) and three practical ways to handle feedback after an audition, rehearsal, or performance.
Perfect if you're tired of spiraling post-performance and want to learn to handle criticism like a pro.
Want to dive deeper into training your mind like an athlete?
1. Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
2. Book a call to work with me HERE
3. Listen to THIS EPISODE on self-compassion
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One of the most exhausting and challenging parts of being an actor, performer or musician is auditioning.
The power dynamic, the artistic gatekeeping, the high stakes, the first impression... all of it can leave us feeling exhausted and less than.
In this episode of Performance Pep Talk, we discuss why auditioning is so difficult to navigate mentally and three practical ways you can take the pressure off and stay rooted in your strengths and what you have to offer.
If auditioning makes you feel overwhelmed and out of control, this episode is for you!
Want to dive deeper into training your mind like an athlete?
1. Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
2. Book a call to work with me HERE
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Many singers, actors, and musicians believe their inner critic is what keeps them sharp. But fighting that voice, or trying to silence it, often makes it louder.
In this episode of Performance Pep Talk, we discuss what the research says about self-criticism vs. self-compassion, the three components of self-compassion (self-kindness, common humanity, and mindfulness), and why being kind to yourself doesn't mean lowering your standards. You'll also get four practical ways to respond to your inner critic after an audition, rehearsal, or performance, plus a guided exercise to try the next time that voice gets loud.
Great episode for performers who are tired of being their own worst critic.
Want to take your mental prep to the next level?
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Burnout is a struggle for most singers, actors, musicians, and entrepreneurs. The constant responsibilities (day job shifts, auditions, rehearsals, running your own business) pile up until you have nothing left. Most people say "take a break." But what do you do when you don't have the choice?
In this episode of Performance Pep Talk, we discuss why burnout is so hard to recover from once you're in it, three things to prioritize for stress management when a real break isn't an option, and a 5-minute daily self-care practice to help you show up for your next shift, rehearsal, or audition without running yourself into the ground.
Want to take your mental prep to the next level?
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You have one bad performance experience as a singer, actor, and performer, and suddenly, you're not just afraid of performing, you're afraid of getting nervous again.
In this episode, Sophie shares a two-step plan of action for the moment panic starts creeping in, helping to bring you back to the present and redirect nervous energy instead of suppressing it.
A great episode for singers, musicians, and performers who are ready to take back control and stop letting nerves run the show.
Want to take your mental prep to the next level?
Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
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Stuck in a worry spiral pre-audition? Wondering "What if I forget the lyrics?" "What if I don't book this?" "What if I never book again?" If your brain spirals into worst-case scenarios the second you sit down in the holding room, this episode is for you.
We break down how future-focused worry affects the brain, and we walk you through a simple, repeatable mindfulness exercise to anchor back into the present moment before you walk into the room.
A great episode for actors, singers, and musicians ready to stop spiraling in the waiting room and start focusing on what's actually in their control.
Want to take your mental prep to the next level?
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One good audition and you feel unstoppable. One rough rehearsal and you're lying awake wondering if you even deserve to be there. If you're a singer, musician, or performer who feels like your sense of self-worth rises and falls with every audition, callback, or note from a director, this episode is for you.
In this episode, we break down the research on why tying self-worth to performance doesn't just hurt emotionally, it actually works against your performance too, and we share concrete shifts to build a sense of worth that doesn't collapse on a bad day.
A great podcast episode for actors, singers, and musicians ready to stop letting their performance identity be defined by the quality of their performance.
Want to take your mental prep to the next level?
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Distracted in the audition room because you’re worried about whether the people behind the table like you?
Feel like you’re constantly trying to people-please, and it’s making you feel ungrounded and insecure?
In this Episode of Performance Pep Talk, we unpack WHY we tend to get distracted during auditions (from mind-reading the people behind the table to hyperfixating on our own mistakes), AND we discuss a method to help you REFOCUS your energy on something more productive.
It’s perfect for actors, singers, and musicians ready to stop people-pleasing and finally enjoy auditioning.
Want to take your mental prep to the next level?
Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
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You're feeling good after a great audition or lesson and then you open your phone and see someone from your program just booked a huge role. Suddenly, you're spiraling, wondering if you'll ever get there. In this episode, Sophie breaks down the psychology of upward comparison and the spotlight effect: why social media comparison hits so hard, and why so many performers hesitate to post their own work out of fear of judgment. Plus, a guided reset for the next time you're triggered by someone else's highlight reel, or afraid to share your own work online. This is the perfect episode for actors, singers, and musicians ready to stop letting a post decide how they feel about their talent.
Want to take your mental prep to the next level?
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Rejection hurts no matter what level you are as a performer. But it's not just the "no" that gets you; it's the anticipation before you even walk in the room, scanning faces for signs you're about to be rejected.
In this episode, Sophie breaks down the psychology of rejection sensitivity and three truths to hold onto before, during, and after every audition, plus a guided grounding exercise for the moments right before you walk into the room. This is a great episode for actors, singers, and musicians ready to stop letting the fear of "no" make it difficult to enjoy the audition or stay present in the room.
Want to level up your Pre-Show Routine?
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That feeling of "I should be further along by now" is something most actors, singers, and musicians have experienced. But where does this feeling actually come from?
In this episode, Sophie unpacks the psychology behind why so many performers carry the pressure of an internalized timeline and shares helpful reflections to help you catch yourself before you spiral into self-doubt.
Great when you're stuck in a cycle of comparison, self-doubt, or worry that you'll never be good enough.
Listen to Episode 22: Imposter Syndrome as a Performer: Why You Feel like a Fraud and What You Can Do About It
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Every singer, musician, or performer has had the thought, "Don't be nervous." Hoping that by willing their nerves away, they will suddenly disappear. Unfortunately, the science proves otherwise, and suppression can actually make the nerves even MORE intense.
So what can we do instead? In this episode, we break down how to embrace the nerves instead of fighting them, and walk you through a pre-show mindset reset that will redirect your focus and channel that extra energy in a positive direction.
Want to level up your pre-show ritual?
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What should you do when you don't feel like performing, when the auditions feel stale, and when you're reaching burnout but still have a show to do?
This week on Performance Pep Talk, we're going to address why motivation can be so difficult to find AND how to show up authentically anyway. We break down what is actually happening when you hit the wall, why "faking it til you make it" is actually making it worse, and what you can practically do to find your way back to yourself, even on the hardest days.
We close with a gentle grounding sequence to help you release the pressure, find your anchor, and walk onstage confidently no matter the circumstances.
Perfect for singers, actors, musicians, and any performer who has ever had to show up and perform when the tank is feeling empty and performing feels stale.
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Feeling physically nervous before a performance is one of the most annoying things a performer can experience. All that work only to be sabotaged by your body. Sound familiar?
In this episode of Performance Pep Talk, Sophie breaks down exactly why performance anxiety shows up so intensely in the body, why telling yourself to calm down rarely works, and what you can actually do about it right before you walk into the room.
Drawing on neuroscience research on the fight or flight response, amygdala activation, and nervous system regulation, we walk through the specific tension sites that affect performers most and give you a practical, body-based tool sequence to release that tension, metabolize the adrenaline, and bring your rational brain back online before you perform.
🎧 Perfect for: singers, actors, musicians, and any performer who has ever felt like their body was working against them right before they needed it most.
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Imposter syndrome (or imposter phenomenon) affects almost all singers, actors, and musicians at some point in their careers. And the tricky part is, it can show up despite your level of talent, preparation, or experience. In fact, sometimes after you've booked the role is when the imposter shows up the most! So how do we feel confident when that voice inside our head is telling us we don't belong?
In this episode, we break down why imposter syndrome hits performers so hard, and we give you three practical tools to start addressing it.
Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
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If you're a singer, musician, or performer, you know how to practice the material. You've run it a hundred times and feel prepared walking into the audition. And yet the moment the stakes go up, your brain starts micromanaging every breath, every note, every choice, and suddenly you're performing and judging yourself at the same time. In this episode of Performance Pep Talk, Sophie breaks down exactly why this happens and what you can do about it right before you walk into the room.
Drawing on research from sports psychology, we explore why experienced performers can suddenly feel like beginners under pressure, and introduce the single most important mindset shift you can make before any audition or performance.
We close with a grounding breathwork and focus-setting sequence to help you narrow your attention, trust your training, and walk in ready to let it run.
Perfect for: singers, actors, musicians, and any performer who has ever felt like their best work stayed behind in the practice room.
Grab your FREE GUIDE to building a science-backed pre-performance routine HERE.
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If you're a singer, musician, or performer, you know how to put in the hours to technically prepare for performance. You've drilled it in the practice room, the lessons, and the coachings. Yet when you walk into the audition room or onstage it feels like none of it shows up. Your voice feels different, your body feels different, and your brain is too busy fixating on the gap to actually perform.
In this episode of Performance Pep Talk, we break down the real psychological reasons why we have a gap between practice and performance and why it's less about talent or skill and more about preparation. We cover exactly why it feels so different and give you three practical tools to start bridging that gap between how you perform alone and how you perform when it counts.
Skip ahead to the Pre-Show ritual (8:23)
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Every performer (singers, actors, musicians) has that memory of a bad performance: the voice crack, the missed entrance, the blank. And as hard as those moments are in real time, what's often worse is what happens after. The mental replay. The overanalyzing. The spiral of if onlys and what ifs that loop long after the curtain comes down.
In this episode of Performance Pep Talk, we break down why your brain gets stuck in post-performance rumination, why trying to suppress it only makes it worse, and how to actually move through it so it doesn't follow you into your next audition or performance.
Save this podcast for when you're stuck in that post-performance spiral and want to turn your inner critic into your inner coach.
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As a performer (singers, actors, musicians) there is always something to improve. Always a note to clean up, a choice to commit to more fully, a skill to develop. But if the goalpost is always moving, how are you ever supposed to feel genuinely confident in your abilities?
In this episode of Performance Pep Talk, Sophie tackles one of the most common struggles performers face: building real, sustainable self-belief in the middle of a career that is constantly asking you to be better.
Drawing on research in self-efficacy and strength-based psychology, we explore how to start leveraging your strengths to your advantage and refocus your attention away from your weaknesses during performance.
We close with a grounding breathwork exercise to help you identify and anchor to your strengths before you walk into the room (7:20).
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Performers (singers, actors, instrumentalists) often describe their pre-show panic coming out of nowhere. They walk backstage feeling confident, and then suddenly they experience a racing heart, shaking hands, difficulty connecting to their breath, and a mental spiral that feels completely out of control.
Pre-performance panic attacks are one of the most frightening experiences a performer can face. But they are not impossible to navigate. In this episode of Performance Pep Talk, Sophie breaks down exactly what is happening in your brain and body during a panic attack, why they are so common among performers, and most importantly, what to do when one hits before you go onstage.
Drawing on research in neuroscience and cognitive behavioral therapy, we walk through a step-by-step plan for acknowledging, regulating, and riding out a panic attack, so you can feel confident in your ability to bounce back and move through it without suppression.
DISCLAIMER: This podcast is not a replacement for therapy or professional mental health care. If you experience regular occurrences of clinically diagnosed panic attacks and it is affecting your daily life, it is recommended you seek help from a licensed professional.
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Performance anxiety doesn't discriminate, showing up despite your level of experience, talent, or preparation. But a lot of the time, the pressure that makes it worse is coming from us.
In this episode of Performance Pep Talk, we explore why perceived pressure is often more damaging than the situation itself, why shame never drives confidence, and how to shift into present-focused performing so you can walk into the room feeling grounded and in control.
We close with a grounding breathwork sequence to help you release expectations and show up as your best self right now. (4:52)
🎧 Perfect for: singers, actors, musicians, or any performer who is way harder on themselves than the situation calls for.
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If you would never speak to a friend the way you speak to yourself before a performance, this episode is for you. In this episode of Performance Pep Talk, we dig into why artists and performers tend to have the loudest inner critics, why trying to suppress that voice only makes it worse, and how to open the floor to something far more powerful: self-compassion
We will explain why trying to banish the inner critic completely isn't the solution, and introduce a powerful tool to help you access that voice of compassion right before you walk onstage.
We close with a guided breathwork and visualization to help you quiet the critic, connect to your compassionate self, and walk in ready.
🎧 Perfect for singers, actors, musicians, and any performer who is way kinder to everyone else than they are to themselves.
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Looking to craft a personalized Pre-Show Routine? Grab this FREE GUIDE to building a pre-performance routine that helps you calm the body, center the mind, and walk into feeling confident in what you bring to the table.
You wouldn't walk into an important meeting without preparing. So why are so many performers still winging it in those crucial minutes before they walk into the audition room?
So much of performance anxiety stems from a lack of control, and establishing a pre-performance routine is one of the ways we can regain control, stop "faking it til you make it," and feel grounded walking into any room.
In this episode of Performance Pep Talk, we get into the real science behind pre-show rituals: why they work, what to include, and how to build one that's flexible enough to actually hold up under pressure.
Perfect for singers, actors, musicians, artists, and performers who want to beat performance anxiety and build self-confidence.
And as a special gift to all podcast listeners, I have this FREE GUIDE to building your pre-performance routine. It'll walk you through a five-day process to crafting your personalized pre-show ritual to calm the body and center your mind.
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Looking around the audition waiting room and suddenly feeling like everyone else is more talented, more prepared, and more likely to book the job?
There's actually a neurological reason it happens. In this episode of Performance Pep Talk, we break down the psychology of comparison, why it's almost impossible to avoid in competitive performance environments, and what you can actually do about it before you walk into the room.
We explore why your career is absolutely not a zero-sum game, plus the mindset shift that will help you stay in your lane rather than looking from side to side.
We close with a guided breathwork and visualization to help you reconnect to YOUR why and walk into the room focused on what's actually within your control.
🎧 Perfect for: singers, actors, musicians, and any performer who has ever lost themselves in the comparison spiral.
Episode on Why anxiety makes you feel like you're the only one.
Episode on Perfectionism and Setting Goals for Auditions
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"Grow a thick skin" is advice almost every singer, actor, or performer has heard. But what if it's actually unhelpful?
In this episode of Performance Pep Talk, we break down what resilience is/isn't and how to build the kind of resilience that actually holds up in this industry.
We walk through how to reframe opportunities in a way that sets you up for success before an audition or performance so that the fear of failure and potential setbacks stop paralyzing you.
If you've ever felt discouraged by a setback, rejection or failure and want to build resilience like a skill THIS EPISODE is for you.
BUILD YOUR PRE-PERFORMANCE ROUTINE with this 5-day guide!
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Did you know that unfamiliar environments are one of the biggest, and most overlooked, triggers of performance anxiety?
In this episode of Performance Pep Talk, we break down the neuroscience of why walking into a new audition room puts your body on high alert, why you can't stop obsessing over the casting panel's body language, and most importantly, what you can do about it in real time.
We introduce visual anchoring, a simple mindfulness tool grounded in neuroscience that you can use the moment you walk through the door, PLUS how to mentally rehearse it during practice so your body already feels at home on audition day.
We close with a guided breathwork sequence to help you regulate fast and walk in grounded and ready.
🎧 Perfect for: singers, actors, musicians, and anyone who struggles with audition nerves or performance anxiety.
To skip ahead to the pre-performance reset: 6:37
Free Resource: BUILD YOUR PRE-PERFORMANCE ROUTINE
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Do you walk into auditions already bracing for failure? Do you practice endlessly but still never feel ready? You might be caught in the perfectionism trap, and you're not alone.
In this episode of Performance Pep Talk, we explore why so many artists, singers, and actors are wired for perfectionism (hint: your training probably encouraged it), and why that mindset (while it may have gotten you this far ) could be working against you in performance settings.
We break down:
Why perfectionist thoughts feel like facts and how to challenge themHow black-and-white thinking is robbing you of useful feedbackWhy nervous energy is not the enemyThe difference between perfectionism from fear vs. perfectionism from powerThen we introduce two game-changing mindset shifts for your next audition or performance: both designed to give your achiever brain a new, healthier direction.
We close with a calming breathwork and body-scan exercise to help you reset, release tension, and walk into the room grounded and ready.
To skip to the pre-show ritual: 10:38
Notes:
EPISODE 5- How to Quiet your Inner Critic
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If you've experienced performance anxiety or stage nerves and thought:“Is this normal?”“Why does this feel so hard for me?”“Does everyone else have this figured out except me?”
This episode is for you.
Whether you’re a singer, actor, public speaker, or someone who has to perform in high-pressure situations, performance anxiety and self-doubt can feel incredibly isolating. But here’s the truth: you are not the only one, and there is nothing wrong with you.
In this episode, we break down:
How your mind can trick you into thinking you’re the only one strugglingWhy that loud, critical voice in your head isn’t always telling the truth and how to start changing your relationship with it.The impact of negative thoughts, self-doubt, and low confidenceWhy confidence isn’t something you’re born with, but something you buildIf you’re ready to stop questioning yourself and start building real, sustainable confidence in your performance, this episode will give you the foundation to begin.
To skip to the pre-show breathwork: 6:40
And if you've been following for a while and want to go deeper, sign up for a FREE STRATEGY SESSION. We'll discuss your background, your goals, and how to get you unstuck so you can start enjoying performance again.
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Follow along on Instagram @sophieperformancecoach
What if your performance quality isn’t being held back by anxiety… but by mismanaged energy?
In this episode, we’re shifting the conversation from calming nerves to channeling them in a positive way and activating energy for peak performance. Whether you’re feeling tired, disconnected, or stuck in a low-energy state before a performance, audition, or presentation, this episode will give you practical tools to help you show up focused, energized, and ready to perform.
You’ll learn:
Why peak performance requires the right level of energy and physiological arousalHow to channel nervous energy positively instead of suppressing itPhysical and mental tools to hype you up pre-performance
Perfect for singers, actors, performers, and speakers who want to feel their best before walking out on stage.
Because mastering performance anxiety is a trainable skill, and you're only a few steps away from achieving it.
Want to uncover what might be holding YOU back from performing at your best? Take this FREE QUIZ to uncover your hidden mindset block AND receive a game plan for how to treat it.
For more free performance tools, connect with me on instagram @sophieperformancecoach
Why does being seen feel so uncomfortable and why does it trigger performance anxiety?
In this episode, we break down one of the core drivers of stage fright and performance anxiety: the fear of visibility. When all eyes are on you, your brain perceives judgment, criticism, and rejection as potential threats, triggering a fight-or-flight response that can impact your ability to perform.
You’ll learn:
Why visibility triggers performance anxiety and stage frightHow your brain’s threat detection system influences your nervesHow to shift your relationship with the audience and stop seeking approvalWhy having a strong “why” reduces fear and builds confidencePractical mindset tools to help you feel more grounded and in control while performingThis episode is designed for singers, actors, performers, and public speakers who want to feel more confident being seen and step into performance with less fear and more purpose.
Because mastering peak performance isn’t about eliminating fear, it’s about having a confidence bigger than the fear.
Pre-Performance Reset: 7:43
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Curious about what might be holding YOU back from performing at your best? Take the FREE QUIZ to uncover your mental performance blocker AND receive a plan of action to address it.
In this episode, we’re unpacking one of the biggest mental blocks performers face when it comes to building confidence: the fear of becoming “cocky.”
If you’ve ever worried that being confident might make you seem arrogant, unteachable, or inauthentic, you’re not alone. But this belief often keeps performers stuck in self-doubt and prevents them from fully owning what they bring to the table.
In this episode, you’ll learn:
The difference between confidence, humility, and cockiness
Why true confidence actually requires humility
How insecurity can show up as overconfidence
Why you can’t walk into a performance with humility alone
A simple exercise to help you build authentic, grounded self-confidence
This episode helps you reframe confidence as a skill, not an attitude, one that allows you to take feedback, grow, and trust yourself without relying on external validation.
Because confidence isn’t about being better than others, it’s about knowing what you bring to the room.
If you’ve ever stepped on stage or walked into an audition and suddenly heard a voice in your head saying, “You’re not ready… what if you mess up… everyone is judging you,” you’ve met the inner critic.
For singers, actors, and performers, that voice can get especially loud in high-pressure moments. Even after all the preparation, rehearsal, and training, it can pull your attention toward mistakes, worst-case scenarios, and self-doubt, sending your nervous system straight into fight-or-flight.
In this episode, we unpack why the inner critic gets so loud during performances, including the psychology behind our brain’s negativity bias and threat-detection system. More importantly, we talk about how to shift your relationship with that voice so it stops hijacking your confidence.
You’ll learn:
Why the inner critic shows up
How performance environments trigger the brain’s threat response
Why trying to “argue” with negative thoughts often backfires
How to create psychological distance from self-doubt
Practical ways to turn your inner critic into an inner coach
You’ll also be guided through a short grounding and focus exercise you can use before stepping on stage or entering an audition.
Because confidence isn’t the absence of self-doubt, it’s the ability to move forward even when that voice is present.
If you’re a singer, actor, or performer navigating performance anxiety, this episode will help you take back control of your attention, quiet the spiral, and step into the room with more clarity and self-trust.
Breathwork & Mindset Reset: 7:53
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When your body goes into fight-or-flight before a performance, logic alone won’t calm your nerves; your nervous system needs a signal of safety.
In this episode, we explore why feeling grounded is one of the most powerful ways to manage performance anxiety. You’ll learn how meditation and breathwork help regulate the nervous system, improve focus, and create the mental space needed to perform at your best.
This episode includes a short grounding practice you can use before auditions, performances, or any high-pressure moment to help steady your body and quiet the noise in your mind.
Because confidence doesn’t come from eliminating nerves, it comes from learning how to work with them.
Listen to Episode 1 to learn more about accepting nerves rather than fighting them.
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If you’re a high-achieving performer who struggles with perfectionism, audition season can feel exhausting.
In this episode, we explore why perfectionism often intensifies performance anxiety, fuels post-audition rumination, and increases burnout, especially in environments where so much is outside your control.
You’ll learn the difference between healthy striving and true perfectionism, and why outcome-focused goals can actually undermine peak performance.
Most importantly, I’ll walk you through a practical framework to shift your focus in the audition room.
Because peak performance isn’t about being perfect, it’s about flexible control.
Press play before your next audition and let’s reset your mindset.
To skip to the pre-performance reset: 7:40
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The MindBody Reset
Courage isn’t the absence of fear. It’s action in its presence.
In this episode, we reframe confidence and explore how bravery is defined in psychology. You’ll learn why waiting to feel confident can keep you stuck, how avoidance strengthens anxiety, and how taking values-based action builds real resilience.
If you’ve ever thought, “I’ll perform when I feel ready,” this episode will help you move forward, even with nerves.
Perfect to listen to before an audition, presentation, or high-pressure moment.
Breathwork & Pep Talk: 5:40
Connect with me on instagram @sophieperformancecoach
Grab a pep talk in your inbox: The Mindbody Reset
Being nervous before a performance isn't a flaw; it's just your nervous system doing its job a little too well.
In this episode, you’ll learn why trying to “get rid of” anxiety often makes it louder, and how working with your nerves can help you feel calmer and more in control. We’ll explore the psychology behind “name it to tame it,” why emotional suppression increases arousal, and how acceptance helps your nervous system settle.
If you're a singer, public speaker, or creative who struggles with stage fright, pre-performance panic, or racing thoughts before stepping onstage, this episode will give you a grounded reset you can return to anytime.
Breathwork & Pep Talk: 5:07
Connect with me on Instagram: @sophieperformancecoach
Grab my weekly pep talk: The MindBody Reset
No more allowing panic, negative thought spirals, and self-doubt to run the show. Performance pep-talk is your go-to pre-performance tool if you’re a performer, actor, singer, or public speaker who wants to feel centered and confident walking onstage. Mental performance coach Sophie Adickes (M.A. Psych, M.M. Vocal performance, ICF ACC) uses her background in psychology and performance to leave you feeling focused, inspired, and grounded, whether you’re about to step onstage or into the audition room.
Discussing everything from how to calm the body physically to how to access that flow zone mentally, Sophie approaches mental performance confidence holistically, authentically, and through a research-informed lens. Because confidence, resilience, and self-belief are TOOLS that can be developed, not just personality traits.
When the voice of self-doubt feels too loud, put on your noise-cancelling headphones and listen to the Performance Pep-talk for research-backed tools and “you’ve got this” energy to help you walk into any room with bulletproof confidence.
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