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Performance Pep Talk

Sophie Adickes

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.

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  • 21 episodes
  • weekly
  • Avg 9 min
  • English

Episodes 21

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  • S1 · E33
    Yesterday · 8 min

    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 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? Grab your FREE GUIDE to building a science-backed pre-performance routine ⁠HERE⁠. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E32
    September 23 · 8 min

    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, 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. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E31
    September 16 · 7 min

    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 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? Grab your FREE GUIDE to building a science-backed pre-performance routine ⁠⁠HERE⁠⁠. Connect with me! ⁠⁠On Instagram⁠⁠ ⁠⁠On my Website⁠

  • September 9 · 11 min

    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 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? Grab your FREE GUIDE to building a science-backed pre-performance routine ⁠HERE⁠. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E29
    September 2 · 11 min

    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 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. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E28
    August 19 · 8 min

    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 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? Grab your FREE GUIDE to building a science-backed pre-performance routine ⁠HERE⁠. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E27
    August 12 · 7 min

    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 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? Grab your FREE GUIDE to building a science-backed pre-performance routine ⁠HERE⁠. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E25
    August 5 · 9 min

    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 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 Grab your FREE GUIDE to building a science-backed pre-performance routine ⁠HERE⁠. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E25
    July 29 · 8 min

    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 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? Grab your FREE GUIDE to building a science-backed pre-performance routine ⁠HERE⁠. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E24
    July 22 · 11 min

    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 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. Grab your FREE GUIDE to building a science-backed pre-performance routine ⁠HERE⁠. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E23
    July 15 · 7 min

    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 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. Grab your FREE GUIDE to building a science-backed pre-performance routine ⁠HERE⁠. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E22
    July 8 · 9 min

    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 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. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E21
    July 1 · 11 min

    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 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. Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E20
    June 24 · 11 min

    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 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) Get your FREE GUIDE to building a bulletproof pre-performance routine! Connect with me! ⁠On Instagram⁠ ⁠On my Website⁠

  • S1 · E19
    June 17 · 12 min

    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 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. Grab your FREE GUIDE to building a science-backed pre-performance routine HERE. Connect with me! On Instagram On my Website

  • S1 · E18
    June 10 · 10 min

    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, 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). Grab your FREE GUIDE to building a pre-performance routine! Connect with me: On Instagram On my Website

  • S1 · E17
    June 3 · 8 min

    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 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. Grab your FREE GUIDE to building a PRE-SHOW ROUTINE. Connect with me: On Instagram On my website

  • S1 · E16
    May 27 · 8 min

    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 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. Grab your FREE 5-day guide to building a pre-performance routine that sets you up for success! Connect with me: On Instagram On my website

  • S1 · E15
    May 20 · 9 min

    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-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. Connect with me: On Instagram On my website 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.

  • S1 · E14
    May 13 · 12 min

    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 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. Connect with me: On Instagram On my website

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