MANAGING PERFORMANCE ANXIETY
By Renee J Piccitto
Like many performing artists, I suffer from performance anxiety. Just about any situation can trigger an episode, from public speaking to a flute solo-- my heart races, the room begins to spin, black splotches dominate my vision, my breathing becomes short and rapid, and my hands are clammy, it’s all debilitating and seems like it’s THE END. I am a well-prepared artist, I speak regularly, and solo regularly, yet I have had to manage my performance anxiety from a very young age; it doesn’t go away. It sure sounds like I should quit, right? WRONG. Performance and social anxiety are manageable. Many people who suffer from social anxiety disorder who are performers, also suffer from this type of performance anxiety.
According to a survey of more than 2000 professional musicians conducted by the International Conference of Symphony and Opera Musicians (ICSOM), the largest sample to date, 24% suffered from stage fright, 13% reported acute anxiety and 17% reported depression (Matei and Ginsborg, 2017, Fishbein et al, 1988). Those numbers are staggering; what that means is many performers deal with the same feelings I deal with, and the same feelings you may deal with.
A performers mental state is just as important as a performer’s capabilities. Any situation where you want to perform at your best and are worried about your ability to do so can create performance anxiety, even the anticipation of a stressful event can trigger anxiety. It is common to worry about making a mistake or a negative reaction from the audience.
I regularly record my solos on stage during a performance and compare them to my recordings when I am at home. There are noticeable, key differences. I do post them, I don’t choke under pressure, but what the listener may first notice is my breathing. I may seem out of breath or short of breath and breathing in places I normally wouldn’t take a breath. This is just one of the body’s natural fight-or-flight responses. One way I manage my breathing is I practice box breathing daily. I manage my breathing much better under pressure because of box breathing.
How to do Box Breathing:
Step 1: Breathe in through your nose counting to four slowly and deeply.
Step 2: Hold your breath for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Repeat steps 1 to 3 until you feel re-centered.
Like many performers who suffer from performance anxiety, I tend to live in my head; I overthink everything. I tend to think very black and white, meaning, “I have absolutely failed if my solo wasn’t perfect. I am a bad performer; I am not a polished and solid performer. This just isn’t for me.” “The audience didn’t clap as loud; I must not have been good. They must not have liked that performance”. These are real thoughts that run through my head. There is therapy that can help, and even beta-blockers. However, these are psychological reflections that can be managed by diverting thinking to a different direction:
“I have absolutely failed because my solo wasn’t perfect”. Instead—“My solo was a little bit different, it was so creative. I am proud of how lyrical it was.”
“The audience didn’t clap as loud; I must not have been good”. Instead—“Wow, so many people came up to me complimenting me on how well I played. They must have really enjoyed that performance. I am proud of how well I played.”
Remember to always focus on something great about the performance, and nothing can compare to being prepared. Make sure you are well-prepared. One great exercise is to practice your performance for others. Practice for family and friends, practice in front of a mirror, and if you can, practice for strangers and in public. Record your performance.
When you work all of these steps, you can successfully manage your performance anxiety at any age. Young musicians, students, amateur musicians, semi-professionals and professionals, work through your anxiety with these techniques.
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