Viviana D’Alterio – Third-year Music student
https://beyondthespotlight6.wordpress.com
POST 1 – What is Performance Anxiety?
Performance anxiety, or stage fright, is a common emotional hurdle that many people face in various scenarios. Whether you’re a student struggling with test anxiety or a performer dealing with jitters before hitting the stage, its impact is undeniable. At its core, this type of anxiety stems from social anxiety, bringing about feelings of apprehension when performing in front of others. This can affect you before, during, and even after your performance, influencing not just how you feel, but also how well you perform. Essentially, the fear of being judged or embarrassed can hold you back from giving your best. Performance anxiety doesn’t just mess with your mental state, it can physically affect you too. Performance anxiety affects a wide range of individuals in the performing arts, from beginners to experienced professionals. Interestingly, this anxiety is something we learn over time, shaped by our experiences, expectations, and conditioning. For many in the performing arts, repeated negative experiences, critical feedback, and high-pressure environments contribute to the problem. This is why early intervention is so crucial, especially in education settings.
If not addressed, performance anxiety can become deeply ingrained, leading to long-term struggles that can persist into professional careers. Teachers play a vital role in this. Their approach can either exacerbate anxiety or help mitigate it. By offering coping strategies, creating a supportive environment, and fostering a balanced view of success and failure, educators can help young musicians build resilience from an early age. It’s essential to teach them how to manage their nerves, see mistakes as learning opportunities, and develop a strong sense of self-efficacy. Tackling performance anxiety head-on is key to maintaining a healthy, thriving music profession, where musicians can reach their full potential without fear holding them back.
POST 2 – Recognising Symptoms
Performance anxiety can show up in many ways, affecting your physical, mental, and emotional well-being. Physically, it might cause your heart to race, your hands to shake, or make you sweat and feel short of breath—all signs of your body’s natural fight-or-flight response. Mentally, it can fill your mind with fears of failure or harsh judgment, creating a cycle of self-doubt that makes performing even more challenging. You also might find yourself avoiding performances or putting off practice, which only makes the anxiety worse.
In the world of performing arts, this anxiety can be especially pronounced, fueled by both internal worries and external pressures. Performers might find themselves trembling or struggling to catch their breath, which only increases their anxiety and makes their performance suffer. It’s a feedback loop that’s hard to break, as each shaky note or missed cue amplifies their nervousness and self-doubt. Performance anxiety isn’t just something that beginners face; even experienced professionals can struggle with it. For some, it’s the pressure to be perfect in a highly competitive industry that fuels their anxiety. Others might feel stressed due to inadequate preparation or lack of experience. Addressing performance anxiety is crucial for helping performers reach their full potential without fear holding them back. Tackling this issue involves both managing anxiety symptoms and improving performance skills through practice and exposure.
For educators, recognising these symptoms in students is essential. A student who repeatedly avoids performances, frequently expresses doubt about their abilities, or shows excessive nervousness during lessons might be struggling with performance anxiety. Physical signs like a tense posture, shallow breathing, or visible tremors shouldn’t be overlooked. Open discussions about performance anxiety and creating a supportive, non-judgmental environment can help students feel more comfortable addressing their struggles and developing healthy coping mechanisms. By understanding and addressing performance anxiety, we can help performers of all levels find joy and confidence in their craft, free from the weight of fear!
POST 3 – Effect on wellbeing and career
When left unchecked, performance anxiety can have serious implications for both a performer’s career and overall well-being. Professionally, those with high levels of anxiety might struggle to advance because it impacts their performance quality. Some may even consider abandoning their careers altogether due to the stress and feelings of inadequacy caused by anxiety. Performance anxiety doesn’t just affect your career, it’s also linked to negative mental health outcomes like depression, alcohol abuse, and poor sleep quality. These issues not only hinder artistic growth but also threaten long-term physical and mental health. The pressure to be perfect in such a competitive field can make these challenges even tougher, affecting even the most skilled and experienced performers.
Educators play a crucial role in addressing performance anxiety. Their guidance and teaching methods significantly shape how students perceive and handle performance-related stress. Creating a structured and supportive learning environment can help students build resilience and confidence. It’s essential for educators to introduce performance opportunities gradually, starting with low-pressure settings before moving on to more formal and high-stakes situations. By normalising mistakes as part of the learning process and encouraging constructive self-reflection, teachers can help students view anxiety as a manageable challenge rather than an insurmountable barrier. Beyond managing anxiety in the moment, educators should guide students in developing long-term career adaptability and optimism. By helping students set realistic career goals, build confidence through structured achievements, and develop a positive outlook on their professional futures, teachers can reduce the risk of anxiety hindering career progression. Encouraging resilience, problem-solving skills, and adaptability prepares students to face the challenges of the industry while maintaining their mental well-being. Ensuring students feel supported in both their artistic and career aspirations can make a significant difference in their ability to persist and thrive in their chosen path.
POST 4 – Coping with Performance Anxiety
Managing performance anxiety involves a mix of both psychological and physical strategies. Relaxation techniques like deep breathing, mindfulness, and the Alexander Technique are popular for reducing the physical symptoms of anxiety. These methods help promote body awareness and muscle relaxation, counteracting the physical tension that often comes with performance anxiety. Progressive muscle relaxation and controlled breathing exercises can also help regulate your heart rate and prevent panic symptoms during performances. Psychological strategies are just as important in managing anxiety. Reframing negative thoughts and using positive affirmations can help shift your mindset and reduce anxiety. Many performers struggle with unrealistic fears of failure and harsh self-evaluation, which can fuel performance anxiety. Cognitive restructuring techniques, such as visualisation and mental rehearsal, can help you imagine successful performances and develop a more positive association with being on stage. Keeping a performance diary can also be beneficial, allowing you to track your progress, identify anxiety patterns, and reflect on effective strategies. Regularly practicing in front of supportive audiences can build confidence and familiarity with the performance setting. Gradually increasing exposure to performance situations, starting with low-pressure environments and working up to more formal settings, can help desensitise you to the fear of performing. This approach allows you to adapt at your own pace, reinforcing a sense of control over your anxiety. Pre-performance rituals, whether it be eating a specific food, praying, or taking a moment of mindfulness, can also provide comfort before stepping onto the stage.
However, these strategies might not be practical for severe cases of performance anxiety. Sometimes, general advice like “just relax” or “don’t overthink it” fails to address the complexity of the issue. Encouraging performers to perform more often without addressing the underlying anxiety can be counterproductive, as it might reinforce negative experiences rather than alleviate them. In severe cases, targeted interventions such as structured exposure therapy, professional psychological support, or personalised coaching may be necessary. It’s important to understand that not all cases of performance anxiety are the same, and the most effective coping strategies depend on the type and severity of anxiety experienced. Some individuals primarily suffer from physical symptoms like shaking or muscle tension, while others struggle more with cognitive distortions and self-doubt. Educators and mentors play a key role in recognising these differences and helping students find the most appropriate coping mechanisms. A tailored approach, rather than a one-size-fits-all method, ensures that performers are equipped with strategies that align with their specific needs, ultimately helping them to manage anxiety in a sustainable and effective way.
POST 5 – Personal Experience
I have been involved in the performing arts since I was three years old. I started with dance, then moved into figure skating, and eventually focused on music. Learning new skills has always been a big part of my life, but it has often been a slow process due to dyspraxia. Even though I’ve put in a lot of effort and hard work over the years, one of my biggest struggles has been dealing with stage anxiety. No matter how much I practiced, performing in front of an audience always felt overwhelming, as if my body and mind were working against me.
When I had to perform, anxiety would take over both physically and mentally. My hands would shake, my breathing would become shallow, and my heart would race uncontrollably. Sometimes, my legs felt weak, making it difficult to move confidently on stage. My mind would go completely blank, and I would struggle to recall even the most familiar parts of my performance. I often felt lightheaded or dizzy, as if I were disconnected from what was happening around me. The waiting period before performing was the worst because the anxiety would build up, making me overthink everything. At its worst, the anxiety would escalate into a full-blown panic attack, leaving me gasping for air, overwhelmed by a sense of dread, and feeling like I had completely lost control. The fear of making mistakes, being judged, or disappointing others only made these symptoms worse, creating a cycle that made every performance feel like an unbearable challenge.
I tried to get help from my teachers and coaches, but the advice I received was often generic—things like “just don’t think about it,” “breathe,” or “pretend the audience isn’t there.” While these tips may work for some people, they never truly addressed what I was going through. I know I’m not the only one who has felt this way. Many performers struggle with anxiety and don’t get the right support or tools to manage it. Over time, however, I’ve found a few things that help me manage my anxiety. Focusing on my breathing and stepping outside for fresh air before performing helps calm me down. I also find that the waiting period before going on stage is the worst because that’s when my anxiety builds up the most. To deal with forgetfulness, I break my performance into small steps and practice them over and over again, gradually building up confidence. It also helps to rehearse in the same space and outfit I’ll be performing in whenever possible. Practicing in front of trusted friends or mentors beforehand also makes a big difference.
Over time, I have found ways to manage my anxiety, and while I have improved, I still have a long way to go in fully controlling it. If you’ve dealt with performance anxiety, feel free to share your experiences and coping strategies in the comments. Let’s create a space where we can support and encourage each other, share helpful tips, and make performing a more positive experience for everyone!
POST 6 – Resource Hub
Despite being an overlooked issue, performance anxiety is something many performers struggle with, and thankfully, there are resources available to help. While it’s not always openly discussed, there are ways to seek support and develop strategies to make performing a less stressful and more enjoyable experience
Articles (Bibliography):
Ely, M.C. (1991). Stop Performance Anxiety! Music Educators Journal, 78(2), pp.35–39. doi:https://doi.org/10.2307/3398258.
Davis, R. (1994). Performance Anxiety. American Music Teacher, [online] 44(1), pp.24–27. Available at: https://www.jstor.org/stable/43542724.
Kelly, V.C. and Saveanu, R.V. (2005). Performance anxiety: how to ease stage fright. Current Psychiatry, 4(6), pp.25–34.
Orejudo Hernández, S., Zarza-Alzugaray, F.J. and Casanova, O. (2018). Music performance anxiety. Substance use and career abandonment in Spanish music students. International Journal of Music Education, 36(3), pp.460–472. doi:https://doi.org/10.1177/0255761418763903.
Wang, Q. and Yang, R. (2024). The influence of music performance anxiety on career expectations of early musical career students: self-efficacy as a moderator. Frontiers in psychology, 15. doi:https://doi.org/10.3389/fpsyg.2024.1411944.
Wolfe, M.L. (1990). Relationships Between Dimensions of Musical Performance Anxiety and Behavioral Coping Strategies. Medical Problems of Performing Artists, [online] 5(4), pp.139–144. doi:https://doi.org/10.2307/45440311.
Books:
Befriending Performance Anxiety: Practical Tips for Performers of All Levels – Xenia Pestova (2022)
Overcoming Performance Anxiety – Rod Farnbach, Eversley Farnbach (2001)
Videos:
Support Organisations:
- BAPAM (British Association for Performing Arts Medicine) – Expert medical and psychological support for performing artists. https://www.bapam.org.uk/
- Anxiety UK – Support and resources for all types of anxiety, including public speaking and performance anxiety. – https://www.anxietyuk.org.uk/
- Help Musicians UK (Music Minds Matter) – Mental health support for musicians. – https://www.helpmusicians.org.uk/