From stage fright to spotlight-how to cope with performance anxiety?

Performing on stage can be nerve-wracking, and achieving an ideal performance is a daunting task for many musicians. However, remember that if you can perform at 80% of your general practice level, you’ve already achieved something significant. Don’t be too hard on yourself—self-compassion is key to overcoming stage fright.

Mastering Self-Talk

Your inner dialogue, or self-talk, plays a pivotal role in shaping your performance. Negative self-talk can sabotage your efforts before you even begin. Phrases like “Oh no, I just played a wrong note,” “What if I’m not as good as the others?” or “What if I forget this passage?” only adds to your anxiety that can lead to more mistakes. The more you dwell on “what if’s,” the more likely those fears will manifest.

Instead, flip the script. Practice positive self-talk by affirming, “I’m confident I can play this well,” or “I’m excited to share my music.” When you’re about to perform, tell yourself, “I am excited” rather than “I am calm.” Excitement is a form of energy that can be channeled into your performance, while trying to force calmness may feel unnatural, especially when your heart is racing.

Simulation: Practicing Under Performance Conditions

To prepare for the real thing, start viewing your practice sessions as mini-performances. This mindset shift allows you to build resilience and adaptability. Aim to complete at least ten simulated performance trials before the actual event to increase your confidence.

• Recreate the Performance Environment: Try to mimic the actual performance conditions as closely as possible. This can involve inviting friends and family to be your audience, playing recordings of crowd noise to simulate distractions, or performing in unfamiliar environments to challenge your comfort zone. The goal is to desensitise yourself to potential errors and distractions.

• Simulate Performance Stress: You can trick your mind into believing you’re performing live by recreating stressful conditions. Wearing your concert attire during practice helps you to get used to how you’ll feel on stage. Engage in physical activities like jumping jacks or running in place before practicing to simulate the racing heart rate and adrenaline rush you’ll experience during a real performance. Recording yourself on camera can also add a layer of pressure, helping you become more accustomed to being watched.

• Create “Accidents” On Purpose: Set a timer on your phone to ring at random intervals during practice. When it goes off, stop playing, and then resume as quickly as possible. This exercise trains you to recover from unexpected disruptions, whether it’s a mistake or an external distraction.

• Pre-Performance Rituals: In the 30 minutes to an hour before your performance, focus on warming up and going over any passages where you’ve previously made mistakes. Beyond physical preparation, mental preparation is crucial. My piano teacher suggested lying down flat on the floor, closing your eyes, and visualizing the entire performance—from walking onto the stage to playing the final note. I found this technique particularly effective before a concerto performance, where I felt fully prepared and confident.

• Mental Rehearsal: Visualization can be incredibly powerful. Imagine yourself in the performance environment, going through each movement and passage in your mind. This technique not only reduces anxiety but also reinforces muscle memory, helping you feel more in control.

• Dealing with Pre-Performance Anxiety: If you find yourself feeling panicked or your heart racing, deep breathing exercises can help. Inhale slowly and deeply, hold for a moment, and then exhale slowly. Repeat this several times to slow your heart rate and calm your mind.

  
  

During the Performance

When the moment arrives, and you’re on stage, it’s normal to feel a rush of adrenaline. However, you can use this energy to your advantage. Start by taking deep breaths to center yourself. Take your time adjusting to the most comforta

ble position at your instrument. Before you begin, visualize how you want the first few bars to sound. This mental preparation sets the tone for your entire performance.

As you play, focus solely on the music. This is not the time to entertain negative thoughts or worries. Concentrate on the moment and let your practice take over. Remember, the audience is there to enjoy your music, not to judge every note. If you make a mistake, move on—most people won’t even notice.

Recommended Free Assistant App

• iBreath: This app offers guided breathing exercises to help calm nerves and control your breath before and during your performance.