Sweaty hands. Racing heartbeat. Shortness of breath. Shaking knees. Ah, the telltale signs of stage fright. We all know them, because we’ve all experienced them. Whether it’s a wedding toast, a presentation at work or a musical performance, our bodies seem to rebel right when we need them to cooperate the most. So what causes these symptoms? And how do we work through them?
Musicians and Stage Fright
(aka: performance anxiety)
Performance anxiety, otherwise known as stage fright, is one of the most common experiences amongst performers. Though cases range in intensity, 60-80% of professional musicians suffer from music performance anxiety (MPA) according to studies complied by the National Institute of Health. In a study involving 570 musicians and 60 teachers aged between 10 and 54, it was found that 1 in 3 musicians suffers from MPA. It was also found that 20% of students who chose to leave their musical careers did so because of music performance anxiety.
Music Performance Anxiety is a complex issue, considered a category of social anxiety by the American Psychiatric Association. What can make MPA so problematic for musicians is the collective physiological, cognitive and behavioral symptoms playing out in real time. Memory errors and automatic negative self-perception (cognitive), dry mouth and difficulty breathing (physiological) and avoidance behaviors (behavioral) can all undermine a musician’s performance and profoundly impact their mental health.
Why do people get stage fright?
Performance anxiety really boils down to the central nervous system. Our “fight-or-flight” instinct kicks in whenever our brains perceive a threat. This releases a massive dose of adrenaline into our systems which triggers physiological responses (such as those listed above). Perceives is the operative word here. Our adrenal system operates the same way whether we’re being attacked by a tiger or scared of an upcoming performance. In a truly dangerous situation, our fight-or-flight response can increase our chances of survival. But when our physical safety isn’t really at risk, the physiological responses that it triggers can be debilitating.
Why do performances feel dangerous for musicians? For most, the desire for perfection is often the culprit. Musicians train for years to master highly complex motor and cognitive skills and develop their artistic sensitivity. Precision and consistency are necessary. When one fears their developed abilities will not be sufficient in a performance situation, that situation becomes dangerous. Add to that the very public nature of performances, the risk of criticism and scrutiny, and the inability to restart or pause in the middle of a performance and it becomes clear why the fight-or-flight response is triggered!
So how do I fix it?
Just as there is no miracle cure for complex issues such as depression and substance abuse, there is no silver bullet solution for stage fright. There are many techniques to help ease the strain of performance anxiety, and often you’ll need to utilize more than one to achieve the best result. Which techniques you use will also depend on the severity of stress you experience. Here are some common recommendations for how to start moving in the right direction:
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Focus on your preparedness, not your fear
Remember, your fight-or-flight response is triggered by perceived danger. Focusing on how well you have prepared and how well you know your music is the fastest way to reframe and reduce the sense of danger. As the saying goes, “preparation covers a multitude of sins.”
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Set up a pre-performance routine
This might include yoga, a deep breathing sequence, eating your favorite food earlier in the day, or finding a quiet place to mediate and run through music in your head. Having a routine that you can come back to every performance can help create a calm head space and sense of control before you perform.
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Perform more!
There’s no shortcut for this…the more you do something, the better you get at it, and the more you learn what you need to succeed. Think of this as exposure therapy. Each performance gives you the opportunity to see and feel that you CAN perform through the nerves, which will elevate your confidence!
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Consider speaking with a mental health professional
NEVER feel embarrassed or ashamed to speak with a professional! Performance anxiety brings up a whole host of difficult thoughts and feelings, and sometimes we need some extra support to overcome them. A qualified therapist can help you work through your fear, provide behavior modification techniques, and help you find a strategy that will work for you.
At Cantabile School, we provide multiple performance opportunities for our students each year. Our faculty work hard to make performances as exciting and fun as possible, so that performing becomes something to look forward to, not dread. We believe that building a strong community allows us to support each other – which only makes performing more enjoyable!
