There is an overwhelming amount of information available on the subject of overcoming performance anxiety. Fortunately, much of what the experts say can be condensed into a few practical exercises that, much like other areas of practice, simply requires some repetition in order to achieve results. Any musician who has experienced the anxieties associated with high pressure performance will take advantage of understanding these simple areas of focus. Use the two fantastic exercises below and begin to turn mediocre performances into musical successes.
1. A Healthy Lifestyle
Let’s face it, musicians aren’t always the most healthy individuals. Late nights and fast food meals mixed with lots of coffee and a lack of exercise are an environment that is perfect for breeding anxiety. While exercise and a Vegan diet are not always practical, anything that can be done to enhance health will yield a benefit in terms of anxiety reduction. Remember that there is no substitute for a balanced diet and daily exercise. Clear your mind with a brisk walk that gets the heart rate up and trade in soda & junk food for water & fruit. Breathing more easily is one benefit of healthy living that every musician should desire. In addition to diet and exercise, try this simple breathing technique to sideline stress during big game moments:
This relaxation technique, simply known as “Deep Breathing”, is an excellent way to lower performance tensions. Practice this exercise whenever worries begin to materialize. Simply slow down your breathing to an even 10 second inhale, then exhale slowly in the same manner. Do your best to fight any urge to take a quicker, more shallow breath. This technique will help regain the carbon dioxide that may have been lost during hyperventilated and additionally improves blood flow to the brain.
2. Self-Talk
Negative thoughts typically result in poor self-image or a missing sense of self-confidence that will manifest itself in the form of performance anxiety. Even the smartest most well trained person experiences negative thoughts of potential failure. Often but not always, these fears may be hidden deep in the subconscious. While appearing to be fearless, most performers learn to overcome the anxieties they experience before getting up in front of a large crowd, they develop their sense of confidence over time by way of preparedness and experience. Very few could be so confident as to never struggle with the symptoms of a racing heart, dry mouth, “the butterflies” and all the rest. The majority of those who truly don’t experience this type of fear response often have an inflated sense of their own abilities. In contrast, healthy self-confidence comes from discipline and hard work rather than through arrogance or vanity. Accept that nervous feelings and anxious sensations preceding performance are common even among the best in the business. A music diary is an excellent tool for the eradication of negative self-talk.
“Watch your thoughts, they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become your character.
Watch your character, it becomes your destiny.”Unknown
In preparation of some challenging literature, take the time to record a run through. Later in the day, take pencil and paper to journal some thoughts for five or ten minutes while listening to what was recorded earlier. Next comes the hard part, read through each entry and take notice of where negative perceptions have crept into self-awareness. Seek out phrases like, “I might totally blow this upcoming audition.”, and literally cross it out, replacing the line with something more like, “I’m excited for the opportunity to show my preparation and talent!”
This exercise enables performers to realize true potential and cast aside doubts that really stem from past experiences. Moving forward means accepting that prior bad experiences do not determine what will happen in the future. Complete each evening’s journal entry by writing down three empowering ideas such as:
“It’s normal to experience anxieties as a music performer, however, I can feel anxious and still play my very best!” (True!)
“While frustration has gotten the best of me in the past, I’m looking forward to trying again tomorrow. “ (True!)
“I can perform better today than I ever have before!” (True!)
Please leave a comment and tell me what techniques you’re developing to overcome music performance anxieties!