{"id":4847,"date":"2017-09-21T14:10:03","date_gmt":"2017-09-21T18:10:03","guid":{"rendered":"https:\/\/www.musikalessons.com\/blog\/?p=4847"},"modified":"2023-01-25T13:26:46","modified_gmt":"2023-01-25T18:26:46","slug":"performance-anxiety","status":"publish","type":"post","link":"https:\/\/www.musikalessons.com\/blog\/2017\/09\/performance-anxiety\/","title":{"rendered":"10 Tips On How To Overcome Performance Anxiety"},"content":{"rendered":"

Here\u2019s an all-too-common scenario that can plague even the most seasoned musicians: You put countless hours into preparing for a big concert, but despite your hard work and preparation, when the big night comes, you feel gripped with anxiety. You struggle through the performance and don\u2019t play nearly as well as you\u2019d hoped. Performance anxiety is a serious problem that routinely effects musicians of every age, skill level and background, so you\u2019re just as likely to suffer from it whether you\u2019re the bassist of a punk band or an opera singer slated to perform at Carnegie Hall. <\/span><\/p>\n

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But if anxiety centered around performing out in public is keeping you from reaching your full potential on stage, there are absolutely things you can do to help, and you\u2019re not alone in your struggles. We\u2019ve put together a list of 10 helpful tips on how to treat and overcome performance anxiety.<\/span><\/p>\n

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How to get here? Practice, practice, practice!
Photo credit: Kaesler Media \/ Shutterstock.com<\/figcaption><\/figure>\n

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Tip #1: You won\u2019t be able to treat your performance anxiety unless you admit you have a problem<\/strong><\/h2>\n

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If performance anxiety is negatively affecting your performances but you\u2019re too afraid to admit it, then your problem is likely to stay the same or potentially get much worse as time drags on. None of our tips and actionable advice can help you unless you\u2019re willing to admit you actually have a performance anxiety problem. Are you unsure if performance anxiety is having an effect on you? Here\u2019s a few common physical symptoms:<\/span><\/p>\n

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-Rapid heartbeat and increased breathing<\/span>
\n<\/span>-Dry mouth<\/span>
\n<\/span>-Shaky hands, knees, lips, and voice<\/span>
\n<\/span>-Profuse sweating<\/span>
\n<\/span>-Nausea and an indigestion<\/span>
\n<\/span>-Blurred vision<\/span><\/p>\n

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These are just some of the physical complications commonly associated with performance anxiety. Though it varies from person-to-person, the effects performance anxiety can have on a person\u2019s mental health can be quite serious. Everything from feelings of impending doom, doubt and intense fear to anger, self-sabotage and resentment can be spurred on by the simple act of a person walking onto a stage. If you\u2019ve experienced any of these symptoms, then you are most likely a sufferer of performance anxiety. <\/span><\/p>\n

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You won\u2019t begin to learn how to deal with your problem until you can fully accept the situation you\u2019re in. A musician being dealt a performance anxiety hand isn\u2019t at all fair, but acknowledging it is the first step toward learning how to approach and eventually overcome it. <\/span><\/p>\n

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Tip #2: Get yourself into a strict mindfulness meditation practice<\/strong><\/h2>\n

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Research is increasingly showing that meditation is an effective way to treat mental disorders like anxiety and depression. <\/span>A recent article from the Harvard Medical School<\/span><\/a> profiles some of the remarkable benefits meditation has to give to those who engage in a consistent practice. \u201c(Studies) suggest that mindful meditation can help ease psychological stresses like anxiety, depression, and pain,\u201d says Harvard\u2019s Julie Corliss. <\/span><\/p>\n

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\u00a0<\/span><\/p>\n

\"performance
Editorial credit: Shannon West \/ Shutterstock.com<\/figcaption><\/figure>\n

The article goes on to profile Dr. Elizabeth Hoge, a psychiatrist at the Center for Anxiety and Traumatic Stress Disorders at Massachusetts General Hospital and an assistant professor of psychiatry at Harvard Medical School. She claims that mindfulness meditation is a great way to treat anxiety disorders. \u201cPeople with anxiety have a problem dealing with distracting thoughts that have too much power. They can\u2019t distinguish between a problem-solving thought and a nagging worry that has no benefit. Mindfulness teaches you to recognize, \u2018Oh, there\u2019s that thought again. I\u2019ve been here before. But it\u2019s just that\u2014a thought, and not a part of my core self,’\u201d says Dr. Hoge.<\/span><\/p>\n

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For performers, anxiety can sometimes feel like a runaway train of thoughts that are speeding away out of control. But meditation is an act that forces a person to confront and become familiar with all of their thoughts\u2013\u2013 <\/span>all of them<\/span><\/i>. If you can learn how to get comfortable with everything going on in your mind before your performance, you\u2019ll have a better chance at maintaining control of your thoughts and emotions on stage. And the benefits of a mindfulness meditation practice transcend the stage. Studies have shown that folks who regularly practice meditation are seeing improvements in their overall well-being in their jobs, at home and in their relationships. <\/span><\/p>\n

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Tip #3: Learn to understand and harness your stress<\/strong><\/h2>\n

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Stressing out about something can actually be a good thing. It\u2019s your body\u2019s way of saying, \u201cHey. What you\u2019re doing here is important, so I\u2019m giving you all the resources you need to get the job done right.\u201d All the physical symptoms you experience when you suffer from performance anxiety\u2013\u2013the racing heartbeat, increased breathing and sweaty palms\u2013\u2013stem from the fact that something in your brain has communicated the message of \u201chelp!\u201d to your body.<\/span><\/p>\n

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In science, this is called the fight-or-flight response. As humans, we\u2019re hardwired for survival, and stressful situations, like performances, can trick your body into thinking it\u2019s in survival mode. The fight or flight response floods our bodies with the adrenaline it would need to either fight to the death or to run to safety. <\/span><\/p>\n

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Unfortunately, both of these responses aren\u2019t exactly appropriate for something like a piano recital. Your brain doesn\u2019t know what to do with all the extra resources the body is sending its way, and then bam, there\u2019s the performance anxiety. Understanding your stress centered around performancing will help you to identify patterns and alter them. Even the simple act of letting yourself know you\u2019re going to be okay through a performance could have a positive effect on managing your anxiety.<\/span><\/p>\n

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Tip #4: Try to identify what exactly makes you anxious about performing<\/strong> <\/span><\/h2>\n

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This can seem like an impossible task for some people, but it\u2019s essential if you want to learn how to tackle your performance anxiety. Why is it that some musicians are able to pull off flawless performances without appearing nervous but that even the thought of getting on stage is enough to send your heart racing? <\/span><\/p>\n

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For many musicians, performance anxiety stress is brought on from triggers rooted back in their childhoods. For others, the stress might be tied to complications brought on from unrealistic expectations centered around personal or professional ambitions or an overall sense of doubt that can affect everything in a person\u2019s life, not just performing on stage. Only you can know the root of where your performance stresses come from, and you won\u2019t discover it unless you investigate yourself thoroughly. <\/span><\/p>\n

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Even just thinking about your performance anxiety will probably be enough to make yourself feel deeply uncomfortable, but that\u2019s just what you\u2019ll have to do in order to get to the bottom of your stress. Once you\u2019re able to recognize exactly what about performing on stage makes you feel anxious, you\u2019ll be able to better overcome your anxiety. If dredging up old thoughts and feelings is especially traumatic for you, it\u2019s probably a good idea to do this in a professional therapeutic setting if you\u2019re able to. What you\u2019ll learn about yourself in this process will be invaluable in the fight against your performance anxiety. <\/span><\/p>\n

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Tip #5: Get on stage as much as you possibly can<\/strong> <\/span><\/h2>\n

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A good way to come to terms with and eventually overcome performance anxiety is to get on stage as much as possible. A quick note here, this is a great tip for casual anxiety sufferers, but is <\/span>not<\/b> recommended for those with serious anxiety disorders. If you suffer from serious anxiety complications, we advise you to seek help from a professional. <\/span><\/p>\n

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\"performanceGetting used to performing on stage as much as possible is a great way to reduce performance stress and for musicians to confront their fears and doubts head-on. A large part of your anxiety might stem from the fact that you simply don\u2019t get on stage frequently enough and therefore aren\u2019t able to get familiar with the process of performing. Playing in front of an audience more often than you\u2019re used to is the best way to get used to your performance stresses and anxiety triggers. <\/span><\/p>\n

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Playing more frequently on stage will look completely different depending on your unique background in music. Concert musicians struggling with performance anxiety should look for ways to perform in front of audiences as much as possible, and this might be a challenge because venues for classical and art music are increasingly sparse. But for singers, songwriters and musicians who play more popular types of music, there\u2019s tons of ways out there to get on stage for low-pressure performances. In particular, open mic nights at local bars, restaurants and coffee shops are good opportunities for anxiety-sufferers to get used to performing on stage in front of mostly empathetic and understanding audiences. <\/span><\/p>\n

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Or another option could be to jump in and find as many real opportunities to perform as possible to get yourself acclimated to performing in front of an audience. Again, this is not recommended for those readers with serious anxiety disorders but is meant for folks who struggle with anxiety brought on by performing. <\/span><\/p>\n

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Tip #6: Start talking about your performance anxiety openly<\/strong><\/h2>\n

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Adding shame to a problem that\u2019s not your fault is like trying to put a fire out with gasoline\u2013\u2013it just makes things worse. If you\u2019re struggling with performance anxiety, there should be nothing to feel shame about. But unfortunately, we live in a culture that often stigmatizes things like anxiety and depression so people don\u2019t talk about it out of fear of being misunderstood.<\/span><\/p>\n

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When someone is visibly sick or injured, we\u2019ll typically go out of our way to recognize the problem and help. But problems like depression or a musician\u2019s performance anxiety are almost completely invisible until the person suffering begins to speak up. Talking about your problems openly will help you to not only acknowledge your problem but to also get valuable insight and advice from your peers who are suffering from the same thing. <\/span><\/p>\n

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If there\u2019s no one in your life that you can talk to about your anxiety, the internet is a great place to turn to for advice and camaraderie with communities of people in similar situations. There\u2019s plenty of message boards and other forums online filled with empathetic people who are usually happy to share their story and advice on how to treat and overcome performance anxiety. Whether it\u2019s online or in your personal life, speaking up about your stage fright will help you to overcome it.<\/span><\/p>\n

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Tip #7: Identify and remove anxiety triggers before performances<\/strong><\/h2>\n

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Depending on your diet and personal habits, some of the anxiety associated with your performances could be brought on by your own preventable actions. Slamming an energy drink before a long night of studying can be a good way to get through some tedious material, but it could be detrimental to a musical performance. Caffeine is a common anxiety trigger because it increases your heart rate.<\/span><\/p>\n

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Other things like a poor diet and lack of exercise can be ways that worsen your anxiety. One of the best ways to manage anxiety is through regularly exercise, and if you\u2019re not already doing that, you\u2019ll probably be surprised how working out a couple of hours before a show can help treat your performance anxiety. For some anxiety sufferers, getting on top of their problem might be as simple as vigorously exercising for an hour three to four times a week.<\/span><\/p>\n

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Tip #8: Take control of your breath to calm yourself down<\/strong><\/h2>\n

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Learning to manage your breathing before and during performances is a great tool you could use in the fight against your performance anxiety. If you\u2019re already meditating regularly, learning to control your breathing is something you\u2019re already used to. Performance anxiety has a way of making a person feel disconnected from their hands, legs and voice, but managing your breathing is a way for someone to reclaim their body and stay centered by maintaining control of something physically intimate and vital. <\/span><\/p>\n

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Learning to control your breathing might be difficult for some people at first, but with practice, you\u2019ll begin to gradually see improvements. There\u2019s lots of great free resources online that can lead you through various breathing techniques to use before and during performances. <\/span><\/p>\n

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Tip #9: Learn to see stress as a good thing<\/strong><\/h2>\n

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Are you massively stressed out about an upcoming performance? Well, the stress doesn\u2019t feel nice, but it means that you are probably deeply invested in what you\u2019re doing, and that\u2019s a good thing. When your body is stressed, it means that it\u2019s taking the situation you\u2019re in very seriously. The trick here, and it\u2019s not always easy, is to somehow harness all the extra energy that stress gives you and to use it to help you perform better and not worse. <\/span><\/p>\n

 <\/p>\n

Exposing yourself to performance stress as often as you can is a way to get familiar and comfortable with your anxiety. Learn to identify exactly how and when performance stress happens for you and in addition to trying the techniques previously discussed like breathing exercises, try viewing your stress as a positive force that\u2019s there to help you take what you\u2019re doing seriously. This might be easier said than done, but it might be a good way for you to change the narrative surrounding your anxiety. <\/span><\/p>\n

 <\/p>\n

\"\"
Photo credit: Christian Bertand \/ Shutterstock.com<\/figcaption><\/figure>\n

 <\/p>\n

Tip #10: Keep the reason you play music at the front of your mind during performances<\/strong> <\/span><\/h2>\n

 <\/p>\n

None of the advice in this article will be of any use to you unless you\u2019re able to keep the reason you want to perform music at the center of your focus during performances. Performance anxiety has a way of hijacking our thoughts right at the time we should be focused on what we\u2019re doing and why we want to do it in the first place. If your anxiety is so crippling that you find yourself dreading performing in public, then remembering what made you want to play music might be a powerful tool to help you stave off nerves and keep a cool head.<\/span><\/p>\n

 <\/p>\n

Our minds are a funny thing. If you tell yourself that you\u2019re brave because you love music and deserve to be up there on the stage, then you might just end up believing yourself. It sounds silly, but to fight the irrational fears brought on by performance anxiety, you have to bring a more logical argument to the conversation already happening in your mind whether you want it to or not. You will absolutely make mistakes in your performances because you are an imperfect human being, but that\u2019s nothing to dread performing over. The famous cellist Yo Yo Ma once famously said that he feels nothing but relief the first time he makes a mistake during a performance because he\u2019s then free to put his focus back on his playing and not being perfect. For more helpful articles about the world of music, check out the Musika Lessons blog<\/a>. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Here\u2019s an all-too-common scenario that can plague even the most seasoned musicians: You put countless hours into preparing for a […]<\/p>\n","protected":false},"author":9,"featured_media":4850,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[54,335,315],"tags":[235,300,238,16],"yoast_head":"\n10 Tips On How To Overcome Performance Anxiety<\/title>\n<meta name=\"description\" content=\"Getting on stage can be nerve-wracking for beginners and seasoned professionals alike. 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