Performance Pep Talk
Performance Pep Talk is a podcast for performers, actors, singers, and speakers who want to manage stage fright, self-doubt, and negative thinking. Hosted by mental performance coach Sophie Adickes, each roughly 10-minute episode combines psychology with practical tools. Listeners learn ways to calm nerves, quiet imposter syndrome, and reshape pre-performance self-talk. The show frames resilience, confidence, and self-belief as trainable skills.
Episodes
Self-Compassion for Performers: How to Handle your Inner Critic Without Silencing it (Ep. 33)
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
Burnout for Artists: What to Do When you Can't Take a Break (Ep. 33)
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
DO IT NERVOUS: Center the Body and Channel your Energy (Ep. 32)
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, mu
Stuck in a Worry Spiral Before an Audition? Here's How to Refocus and Recenter (Ep. 31)
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 mindful
Defining your Self-Worth beyond Performance (Ep. 30)
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
How to Stay Focused during Auditions and Stop Worrying about What Other People Think About You (Ep. 29)
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 d
Social Media Comparison for Artists: Escape the Spiral (Ep. 28)
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 w
Handling Rejection: A Performer's Guide (Ep. 27)
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 gro
When You're Feeling Behind as an Artist: Managing Imposter Syndrome (Ep. 26)
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
Stop Fighting your Nerves: Why Nerves aren't your Enemy (Ep. 25)
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 thro
How to Motivate Yourself as a Performer (Ep. 24)
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
Performance Anxiety in Your Body: Why You Feel Physically Nervous And How to Release It (Ep. 23)
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
Imposter Syndrome as a Performer: why you feel like a fraud and what you can do about it (Ep. 22)
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
Why You Get Stuck in Your Head while Performing: How to Refocus and Stay Present (Ep. 21)
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 bre
Why You Perform Better in Practice Than in the Audition Room, And How to Fix It (Ep. 20)
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 pe
How to Stop Overthinking a Bad Performance (Ep. 19)
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 w
How to Build Performance Confidence (when you're always trying to improve)
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, susta
Pre-Show Panic Attacks: How to reground and navigate through a performance panic
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 fac
Take the Pressure out of Performing
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 s
Why Artists Are So Hard on Themselves and How to Show yourself Compassion as a Performer
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-compassionWe will explain why trying to banish t
Do Pre-Show Rituals Actually Work? What Every Performer Needs to Know
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 th
How to Deal with Comparison as an Artist, Singer or Performer
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 abo
Building Resilience as a Performer without growing a "thick skin"
"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 o
Feeling Calm in Auditions: A Science-Backed Performance Anxiety Tool for Performers
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.W
Managing Perfectionism as a Performer or Musician: why it happens and what to do about it
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
You're Not the Only One: why performance anxiety feels isolating and what you can do about it
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: y
How to Channel Nerves and Boost your Energy for Peak Performance
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 practic
Stage Fright and the Fear of Being Seen: How to Navigate Visibility as an Artist
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
Being a Confident Performer (without feeling fake or cocky)
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 thi
How to Quiet your Inner Critic before a Performance
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
Calm Your Nerves: A Grounding Practice for Performers
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 yo
Perfectionism and Audition Season: Finding Flexible Control
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 ou
A Brave Performer: Courageous doesn't mean Fearless
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 fo
How to Calm Performance Nerves (Without Fighting Them)
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 acc
Welcome to Performance Pep Talk
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
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