Singer Nick Jonas made headlines last week by stepping out during the 2026 Golden Globes after a rush of social anxiety. For this common issue, we speak to a mental health expert for handy, wise ways to tackle social and performance anxiety across situations
Priyanka Chopra Jonas and Nick Jonas at the 2026 Golden Globes. Pic courtesy/Golden Globes on X
When American singer Nick Jonas was spotted stepping outside for a break during the 83rd Golden Globes on January 11 in Los Angeles, audiences were quick to identify it as an onslaught of social anxiety. The star later confirmed this on social media platform X (formerly Twitter). Given this very real scenario that numerous people face, psychologist Nikhila Deshpande, founder of Italk Therapy, Goregaon, discusses how to navigate social and performance anxiety over a series of situations.
Just breathe
Social anxiety, constituting the persistent fear of being scrutinised and judged in social situations, often rears its head during social gatherings, particularly small talk. “The best solution is to breathe,” Deshpande emphasises.
Jonas was seen stepping outside for a sip of water. Pic courtesy/@velvettsunshine on X
“Use the five and seven technique, or the seven and 11 one; the first number denotes inhale counts, and the second denotes exhale counts. Small talk fills one’s head with negative thoughts. When breathing consciously and deeply, you’ll find that you can’t focus on anything self-critical — you concentrate on being present in the moment, calming your parasympathetic nervous system.” She additionally recommends rehearsing answers to questions you might be asked. “Hence, you won’t be hit with a rush of inquisitiveness from strangers.”
Positive self-talk
Nikhila Deshpande
“Let’s say you have a date scheduled, but are filled with hyper-critical thoughts. Simply list down things you love about yourself: Your achievements, aspects of your appearance, compliments you’ve received, and positive memories. Keep repeating these to yourself,” Deshpande suggests. This works almost like memorising for exams, she points out. In a stressful scenario, the brain retains such information well and helps you focus on the good.
Admit the issue
Social anxiety is not the same as performance anxiety
Performance and social anxiety are often conflated; the former arises in situations where one is being observed or evaluated while performing any presentation. What about those who develop anxiety before oral exams, we ask. Deshpande replies, “In such cases, simply convey your social anxiety problem to those interviewing or evaluating you. Examiners are often empathetic, and use casual conversation to familiarise the candidate, creating an atmosphere of comfort.”
Practise all you can
Practise positive affirmations in the mirror to boost confidence. Representation pics/istock
For the very common fear of public speaking, she advises practising a speech as often as possible in front of a mirror, to build confidence. “That way, you won’t ‘go blank’,” she notes. Further, she proposes practising by focusing on a plain wall, without humans and the fear of judgement in sight. “Try making your speech relatable to create an informal vibe and connect with your audience,” she adds.
The mental wellness professional mentions that carrying ice or a chilled water bottle on stage can be a great method to relax and find your core again: “Cold sensations automatically induce deep breathing to help you relax. Don’t hesitate to pause for a sip of water either — speakers never lose public attention during this very simple, human act.” Lastly, you can gently press your fingertips to boost your memory and manage the stress of performing as well.
Ground yourself
For performing artistes, pausing to recollect is never an option. Deshpande advises them to use something to anchor themselves in the moment, “It could be a locket, for instance, or any prop. It is imperative for artistes, like dancers, to have good muscle memory and hence, I cannot stress how important it is to practise your presentation repeatedly.” Despite this, abrupt bouts of anxiety may creep in, for which she suggests taking a clever break: “Use a few generic, standard moves or gestures that allow you to pause in between.” These may range from standing still and lying down to anything that provides a few seconds to re-orient oneself.
Deshpande strongly advises against quick-fix solutions. “These strategies, especially for social anxiety, may work in the moment when no other option is available. I must emphasise that, in the long term, only consistent therapy can resolve chronic social anxiety,” she signs off.
Case Study: ‘I worked on myself’
Anika Bharwani in performance. Pic courtesy/Aarohi Mehra
Anika Bharwani, an indie-pop musician based in Mumbai and Goa, has suffered the grip of performance anxiety for years. “It was common when I started out. It roots down to low self-esteem, lack of belief in yourself, or inadequate experience. I even threw up right before one show due to anxiety.”
Bharwani mentions she goes straight to the cure, instead of overthinking the symptoms. “Performance anxiety diminished when I worked on myself outside of the stage: Attending therapy, improving myself, and living life. Now, I feel I belong on stage.”
We ask her what’s best to do in the moment, when the grip of anxiety gets real. “Breathe. That’s all one can really do. Take a second to ground yourself, look around, look at the audience or your fellow performers, reminding yourself that you’re safe,” she advises.
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