The moment before we go on stage, our hearts start pounding, palms get sweaty, and we might even feel sick. It makes us feel helpless like being a grandma about to be attacked a lion! Performance anxiety or "stage fright" is common for many people no matter how old or how much experience they already have. One of the key elements to dealing with performance anxiety is understanding why we feel the way we feel. This blog post will outline the underlying reasons why we freak out and ways all of us can tame the performance anxiety beast.
The Basics
It's important to understand what happens in our bodies that causes such significant physical reactions to performing in front of others. The truth is, this physical response has been hard wired into our system from the time of cave men. Back then, humans had to fight to survive. This included fighting off predators and competing with other stronger people or tribes for food. We've all heard of the 80 year old grandma who suddenly found the strength to lift a car to rescue her grandchild. This is an example of the same physical process that happens to us when we're about to go on stage. Some people call this reaction "fight or flight." Our body releases a chemical called adrenaline into our system which gives us the extra energy to stick around and "fight" or to give us enough speed to take "flight" and run away. This reaction comes in handy when you're being attacked by a bear but does not make performing Mozart easy.Why, then, do we have the same reaction when performing?
Our brains do not know the difference between a bear attack and getting on a stage in front of people. Whenever we get excited or nervous, our body reacts the same way. When performing, we want to do our best. We are scared of being judged or of messing up. To humans, self image and how we are perceived by others is at the top of our worry list. While on stage, our body is flooded with intense emotional feelings and passion for what we do. Failure is not an option and we are scared our reputation we've built for ourselves will be shattered. Our body tenses up and our brain gets cut off from reality. Instead of using our mind to focus on the task at hand, our mind gets focused on the crazy physical reaction our body is having. All of that brain space is no longer focusing on musicality but on hanging onto ourselves so we don't fall off the stage from jittering.
Every Body is different
Some people react more strongly to stage fright than others based on their genes. Some people's DNA is structured so they're more anxious in all situations. As a kid, I was too nervous and shy to buy a candy bar by myself at the store even if my mom was standing right behind me. My sister had no problem with talking to adults, performing in talent shows, and giving school speeches. I, on the other hand, was crippled at just the thought of doing any of those things. In fact, I purposely misspelled the last word of the final round at the school 3rd grade spelling bee JUST so I wouldn't have to stand up in front of a huge audience at the next round.Common "symptoms" of performance anxiety include:
• Trembling hands
• Dry mouth
• Sweating
• Cold hands
• Feeling sick
• Increased heart rate
For some folks, performance anxiety doesn't kick in until a mistake is made in a performance. Right when that mistake is made, their minds shut off and dwell on the tiny mistake or out of tune note and then never recover for the remainder of the performance. Other folks are nervous from 7 days before the performance (this is the category I fall into). Others have waves of nervous feelings that eventually go away 30 seconds before walking on the stage. Whatever type of anxiety you have, it's important to recognize that the reason why performers have these responses is because we care so much about what we do. We want to make it great and do not accept failure as an option. We blow the whole situation out of proportion and put too much pressure on our fragile minds.
Here are some specific thoughts that can trigger a performance anxiety reaction:
• Worrying about failure on stage
• Comparing self with others
• Worrying about forgetting music, page turn, where to breathe
• Worrying about the audience's reaction
• Not being happy with how you look
• Not being prepared enough
• Negative self talk ("You can't do this. You'll fail.")
How to Overcome Stage Fright
It takes a lot of courage to perform. Following this advice can you help overcome feelings of stage fright but these ideas will not cure your stage fright. It takes you believing in yourself and knowing that one performance will not define you as a person, musician, or human. Performing should be fun!
1. Know your stuff
This is probably the #1 tip of how to get rid of stage fright. Before you go on the stage, you should have confidence knowing that you prepared as much as possibly could have weeks before the performance. If you cram in 20 hours of practice the week of the concert, you're probably not going to be as successful as if you had practiced consistently months leading to the event. A lot of fear comes from wondering if you'll make a mistake. You can eliminate this fear by really KNOWING you've done everything you can to be prepared. Think positively and recognize that you've put in loads of time for this performance and be excited that you finally get to show off what you can do.2. Practice getting nervous
Perform your piece for your parents, your friends, your dog, the tree in your backyard, your karate teacher, in front of a class at school, on the sidewalk. The more you get nervous, the better you will become at dealing with it.• Run up and down the stairs 10 times to simulate the shortness of breath you experience when nervous. Then pick up your flute and play your piece.
• Put your hands in the refrigerator for three minutes then play your piece.
• Ask a friend or parent to distract you while playing your piece. This can include silly string, talking on a cell phone, quacking a rubber chicken, flashing the lights. Anything to practice your mental focus.
3. Practice breathing
One of the most successful ways of getting a grip when you're nervous is to take a few deep breathes. Deep breathing relaxes our bodies and allows our mind to focus on something other than freaking out. When we get anxious, our breathing quickens and we take short, fast breaths. By practicing breathing as part of your practice routine, you'll be able to reduce tension on the concert day.4. Control negative self talk
Instead of thinking about the spot that's coming up in two lines that gives you trouble, instead get excited that you're going to nail it and look forward to it. Think about the music and sing what you're playing in your head as your playing it. Make yourself stay focused on the music instead of letting your mind wander. It doesn't matter what you're having for dinner after the concert or how much homework you have to do later. Focus on the music and only the music.5. Practice smiling
When you get on stage, you should trick yourself into having a good time even if you are scared to death. When you are practicing your piece at home, practice smiling and introducing yourself. (That's why I have you tell jokes before you play). You should be having fun performing and even if you're not, smiling can help convince yourself that you are having fun.6. Be ok with mistakes
You're going to make a mistake. Most likely, it will be a mistake you will have never made before. The world is not going to end if you make a mistake. The audience will not love you less if you have an oopsy. Great performers are not those who do not make any mistakes they are the ones who can recover and keep going. Make a deal with yourself. Say if you get 80% of the piece right, you'll be happy with your performance. Super stars like Justin Bieber, Katy Perry, and Selena Gomez make mistakes at each of their performances too. Just YouTube it!7. Take care of yourself
On the day of a performance, make sure you get enough rest, drink water, eat something healthy, have a good warm up, have your outfit picked out, and your music and instrument ready to go. Definitely make sure you give yourself plenty of time to get to the concert hall so you're not rushed and have time to chill before performing.8. Understand that most people in the audience would be more scared than you to be in your shoes
If takes a lot of courage to get on a stage and perform. Most likely, the people in the audience would rather walk over coals or eat frog legs rather than perform. What you're doing is not easy and if you can do it gracefully and with confidence, you're doing a lot better than the majority of the Earth's population.9. Start strong and end strong
Before you begin playing, tell yourself that you can do it and you ARE ready for this. Practice the beginning and end of your piece a lot so that even if you mess up in the middle, you'll know there's a light at the end of the tunnel. When you are finished, make sure you look happy and proud even if you feel like it was the worse performance ever. Just how your face looks can change your audience's opinion of the performance.10. Give up trying to be perfect
Accept that you are human and you will make mistakes. You are not perfect. Understand that you will be nervous and accept the feeling instead of trying to fight against it. It is how we deal with the nerves and power through a performance that counts. Invite the nerves to come in and join you at this performance. Tell them that you know they're there but you are in the spotlight. (Yes, actually talk to your nerves. It helps some people to name them.) By putting pressure on yourself to be perfect, you are actually inviting negative thoughts into your brain. Accept that you are not perfect and are only going to try your best and the nerves you feel will be far less. You are your own worst critic. Give yourself a break! Everyone in the audience is cheering for you. Even if you mess up, they'll still love you.To sum up, we have to stop being so mean to ourselves! It is up to us to be proud of ourselves, happy with our efforts, and excited to share our love, dreams, and art with others.
There are several books and websites I consulted while writing this post and would recommend for further reading on the subject:
Books:
The Mastery of Music by Barry Green
Practice Perfect by Doug Lemov
The Inner Game of Music by Barry Green
Websites:
"Conquering Stage Fright" by the Anxiety and Depression Association of America: http://www.adaa.org/understanding-anxiety/social-anxiety-disorder/treatment/conquering-stage-fright
http://owningthestage.com/
http://www.savvymusician.com/blog/
http://www.bulletproofmusician.com/blog/
