Identifying and Conquering Performance Anxiety

Oftentimes, when we are faced with a daunting task, we tend to freeze or feel “stuck”, especially when we do not have control over what an outcome may be. As artists and performers, we are faced with this on a regular basis. Our nervous system is all too familiar with being in fight or flight mode, even if we may not feel equipped to handle it. “How do I conquer stage fright?” That is the age-old question that no one can seem to find the answer to, and the truth is, there is no one size fits all solution. I have heard of many rituals fellow musicians live by - mine being; eat 2-3 bananas right before going on stage, wear my treble clef necklace, what have you. In order to solve the problem of performance anxiety, first, we need to define it, and then, we can practice it. 

If the term ‘anxiety’ involves anticipation or dread of an impending or unknown situation, it could potentially be that our anxiety stems from made up future scenarios that we have created, “what-ifs” if you will. Translating this to ‘performance anxiety’ makes me think of a few “what-if” scenarios: What if I make a mistake? What if I freeze or forget my music? What if I fall flat on my face? …and so-on. Not only do we think ‘what if,’ but also ‘what will happen if,’ which then creates a whole other list of scenarios: How will the audience react? Will they laugh or be silent? Will my teacher or professor yell at me? What will my friends and family say? As this spiralling thought process happens, it’s important to be mindful about how we got here, and how we can work our way back up the spiral to the source. We can do this using mental, verbal, and physical coping skills. 

Believe it or not, we have the power to retrain our brains when gearing ourselves up for a performance. Prior to their Spring recital, students at Rose Pedal Music Studio learned exercises to combat performance anxiety at their monthly workshop in May. The following are some examples:

Mental exercises - Use positive self talk. What is your reality in your mind versus actual reality? Remind yourself of what is the truth. You are prepared. You are a skilled musician. Visualize your ideal performance setting. What are you wearing? How are you standing? Is there an accompanist with you? Who is in the audience? Does the venue have a stage or just a floor?

Verbal Exercises - Use affirmations, and say them out loud. Write statements to help ground you prior to performing. Find a mirror and speak to your reflection as if you are talking to a friend. I am prepared. I will do my best. I am calm, but confident. 

Physical Exercises - Give yourself a hug and tap your shoulders left to right. Use controlled breathing - in for 5, hold for 5, out for 5. 

Some physical exercises can help us ‘practice’ that performance anxiety. It sounds like an oxymoron: Why would I want to practice being anxious? The more we mimic a performance-like environment, the more our nervous system can become accustomed to it, and know what to prepare for. This can include taking a quick jog or run in place before running through your piece. The adrenaline we feel prior to a performance gets our heart rate up - this does the same. Practice in front of others. Whether it be for your family, friends, roommates, whoever is around. Creating your own audience prepares you to be in front of an actual audience the day of your performance. 

Now that you have some tools to work with, choose a couple exercises to practice. Do they resonate with you? Was the outcome successful? Performing is such an individualized experience, so it’s hard to know right off the bat what works well for our psyche. However, I believe we can all achieve peace once we accept there is no perfect system, and find comfort within discomfort. Have patience and trust the process. Break a leg!