Performance Anxiety? 10 Strategies How Musicians Can Overcome Stage Fright
Symptoms of Stage Fright
Symptoms can manifest in various ways, and symptoms can vary from person to person. Common symptoms include:
Recognizing these symptoms can help you manage them more effectively and take steps to overcome your stage fright. In the following sections, we will delve deeper into actionable tips and strategies to beat performance anxiety.
Performing on stage can be an adrenaline-filled thrill. But for many people, it also brings up a host of anxious thoughts:
- Will I remember what to play?
- What if I make a mistake?
- Are people judging me?
Before you know it, this nervous energy has snowballed into full-blown stage fright.
We’ve all felt those pre-show jitters to some degree. My heart pounding, my palms sweating, mind was racing. It’s a totally normal response. The spotlight effect can make us extremely self-conscious.
But just because performance anxiety is common doesn’t mean you have to suffer through it. With the right preparation and techniques, you can take control of those nerves and channel them into nailing your performance.
In this article, I’ll share 10 proven strategies to overcome stage fright. You’ll learn how to:
- Reframe anxious thoughts
- Thoroughly prepare without overthinking
- Stay grounded in the moment
With these tips, you can step into the spotlight with confidence and deliver an amazing show.
The key is accepting some anxiety as normal while also equipping yourself with skills to prevent it from sabotaging your performance. Let’s dive in and explore how to conquer the jitters! The audience awaits, and you’re ready to shine.
Summary of Key Strategies:
Assess Your Stage Fright
Before reading further, take this quick quiz to evaluate your stage fright tendencies:
Quiz
- How much anxiety do you feel before a performance?
A) A lot, I can’t stop worrying
B) Some, but I can usually manage it
C) Very little - Which physical symptoms do you experience?
A) Rapid heartbeat and shaky hands
B) Queasiness and sweating
C) I don’t really get physical symptoms - Do you spend more time practicing or worrying?
A) I worry way more than practice
B) I make sure to practice adequately
C) I over-practice out of anxiety - Do past successes typically boost your confidence?
A) Not really, I’m still very nervous
B) Somewhat, but nerves remain
C) Definitely, I recall them fondly - Do you judge yourself harshly for mistakes during a show?
A) Yes, I’m extremely self-critical
B) I’m somewhat hard on myself
C) No, I am not to judge my performance
Results
If you answered mostly A’s: You likely experience significant stage fright. The strategies in this article can help overcome these anxieties. Focus especially on preparation, self-kindness, and mindfulness.
If you answered mostly B’s: You have some stage fright tendencies but manage to work through them. Applying various techniques here will help further conquer nerves.
If you answered mostly C’s: You likely only experience minor stage fright. Use preparation and excitement reframing to channel any minor anxiety productively.
Let me know if you would like me to modify the bolding of key terms in any way. I’m happy to keep refining this.
1. Accept and Embrace the Nerves
The first step to tackling stage fright is accepting that some nervousness is inevitable.
Trying to force down anxiety often backfires. Attempting to suppress normal emotions can actually amplify them.
Acknowledge anxiety as a natural reaction. The spotlight effect makes us all feel self-conscious. Some nerves are to be expected.
Reframe the jitters as excitement. Those butterflies in your stomach signal you care about doing well. Harness them.
Why Acceptance Matters
Accepting nerves is key because:
- It prevents wasted energy fighting against a normal response
- It stops anxiety from building on itself and spiraling
- It allows you to then refocus that energy productively
How to Practice Acceptance
When you feel nervous, try these acceptance exercises:
- Note physical sensations non-judgmentally. “My heart is beating fast. My hands are shaky.”
- Label thoughts as normal reactions. “I’m having the thought that I will mess up. This is just my anxious mind.”
- Focus on your breath. Inhale and exhale slowly.
- Say affirmations. “These nerves are normal. I accept them, and I can still perform.”
Reframe the Jitters as Excitement
Anxiety and excitement produce similar physical sensations. You can intentionally reframe stage fright as eagerness.
Tell yourself:
- “These nerves mean I care about doing well.”
- “This energy will fuel an energetic, expressive performance.”
This shift in mindset can help you harness the adrenaline rush in a positive way.
Let me know if you would like me to elaborate on any part of this section. I can provide more examples and details for accepting and reframing nerves.
2. Thoroughly Prepare and Practice
Thorough preparation is the number one weapon against stage fright. You need to invest significant time rehearsing and running through your material until it becomes second nature.
Our daily music practice guide can provide you with some useful tips. Practice your performance in different settings – alone, with a small audience, and on the actual stage.
Rehearse under varied conditions to simulate the unpredictability of a live performance.
Keep polishing and practicing until you can perform with minimal errors, feel fully comfortable with the length and flow, have smoothed out any problem spots, and can recover gracefully from mistakes. Proper preparation ensures you won’t be plagued by worries about whether you have everything memorized or if you’ll blank out on stage.
With diligent practice, you’ll arrive knowing you’ve put in the rehearsal time, have the material committed to memory, and are ready to take the stage. This readiness replaces nerves with quiet confidence.
Use smart rehearsal strategies like:
- Breaking sections down completely before moving on
- Simulating performance conditions
- Recording and reviewing rehearsals
- Getting objective feedback
With the right preparation, you can walk on stage assured rather than anxious.
Let me know if you need any clarification or have additional suggestions for improving this section!
3. Visualize a Successful Performance
Visualization is such a powerful tool for getting over stage fright. In the weeks leading up to the big day, take just 5-10 minutes daily to close your eyes and vividly imagine yourself absolutely crushing your performance.
Picture yourself walking out on stage with your head held high, making eye contact, and connecting with the audience. Hear the reactions as you smoothly lead them through an energetic, engaging show. See their delighted faces and feel their energy fueling you.
Envision smiling confidently as you transition between sections without a hitch. Imagine the thrill of nailing that make-or-break high note or tricky dance move. Visualize the crowd leaping to their feet for a standing ovation as you take your bow.
This mental rehearsal is like programming your brain for success. By really focusing and visualizing positive outcomes, you prime yourself to achieve them. Whenever those pesky nerves rear their head, you can tap into those vivid images of captivating the crowd.
It wires your brain to expect triumph over anxiety. You’re teaching yourself, “I’ve totally got this.”
Visualization unleashes your imagination so you can instill real confidence and belief in your abilities.
Some other visualization tips:
- Make it as realistic as possible – engage all your senses.
- Visualize from the audience’s perspective too.
- Picture desired emotions like calmness and joy.
- Rehearse handling unexpected issues smoothly.
- End with you taking a bow to big applause.
With visualization, you can mentally practice for the big day until it feels natural and achievable. Give it a try!
4. Recall Past Musical Successes
One of the most effective strategies to overcome stage fright is to recall your past musical successes. This serves as a powerful reminder of your talents and can boost confidence before a show.
Why Recall Musical Successes?
Performance anxiety is common among musicians. By recalling past successes, you remind yourself that you have the skills to captivate an audience.
Revisiting past musical triumphs provides a confidence boost by showing you’ve succeeded before.
How to Recall Musical Successes
Don’t just vaguely remember you did well. Analyze the specifics:
- What skills did you leverage?
- How did you prepare and handle the performance?
- What challenges did you overcome?
Relive the exhilaration of your past success. Let it instill confidence that you can deliver a great show again.
Examples of Musical Successes
By revisiting past musical achievements, you remind yourself of your abilities. Reduce anxiety and take the stage knowing that success is familiar territory for you
5. Arrive Early to Get Comfortable
Ever feel that last-minute rush heightens your stage fright? Those frazzled final minutes scrambling to get ready can amp up anxiety.
Instead, arrive early to give yourself ample time to get comfortable in the performance space. Use that extra cushion to:
- Explore the venue:
o Walk the stage area
o Check sightlines
o Test lighting & acoustics
o Adjust microphone & furniture - Set up your supplies:
o Arrange notes & music
o Prep any props or tech
o Pour some water - Relax and breathe:
o Loosen up with stretches
o Close your eyes and visualize
o Use calming breathing exercises - Chat with the crew:
o Tech staff, directors, fellow performers
Arriving ahead of time allows you to settle in and acclimate to the environment. Being unrushed and prepared fosters confidence. You can focus your energy on the performance rather than logistics.
It’s better to end up with extra downtime than to be frazzled right before go time. Schedule your arrival so you have at least 30-60 minutes to get performance-ready.
Those final minutes before the curtains rise should be spent focused on your mental preparations, not frantically getting organized. Give yourself the space to get centered, breathe, and gear up to deliver an amazing show.
6. Breathe Deeply to Relax
This article on our website provides some great tips on how to overcome performance anxiety.
When anxiety tightens its grip backstage, one of the fastest ways to unravel those knots is through breathing.
Find a quiet spot, close your eyes, and inhale slowly and deeply through your nose. Feel your stomach expand as the air fills your lungs. Hold it for a few counts. Then slowly exhale through your mouth, pushing out all that tension.
Repeat for at least 10 breath cycles to keep that breathing deliberate and deep.
That oxygenation triggers a relaxation response, lowering your:
- Heart rate
- Blood pressure
- Stress hormones
You can use this quick breathing exercise right before stepping on stage to center yourself. Or slip backstage during breaks for a few renewing breaths.
Even during the show, pay attention to your breathing. If you feel yourself tensing up, take a slow inhale and exhale to relax. Keep that oxygen flowing smoothly to stay loose yet focused.
Put a reminder note at eye level backstage: “Breathe deeply.” Glancing at it will prompt you to take those calming breaths.
Beyond breathing’s physical benefits, the ritual provides mental relief too. It gives you something to control amidst the uncertainty of live performing. A little peace and restoration to gather your focus.
So the next time those show jitters hit, breathe and let the oxygen soothe your nerves. With some practice, this simple yet powerful relaxation technique will get you performance-ready.
7. Adopt a Power Pose
Here’s a way to literally embody confidence right before stepping on stage – strike a power pose!
Find some space backstage and stand with your feet shoulder-width apart, grounded into the floor. Thrust your chest forward proudly and pull your shoulders back. Lift your chin up high and relax your arms at your sides.
Hold this superhero-like stance for 2 full minutes. Let it flood your system with feelings of strength, power, and self-assurance.
Research shows holding power poses boosts testosterone levels while lowering cortisol, a stress hormone. The physical act helps reinforce the mentality shift too.
Whenever those pre-show jitters kick in, square your body into this bold posture. Let it spark that innate confidence within and command the stage. Walk out there feeling like the superstar you are.
You can even do quick “power pose pulses” – 30-60 seconds to re-center yourself during transitions or before that nerve-wracking solo. Subtly adjust your stance to embody boldness.
Use this body-mind trick to align how you physically present yourself with your inner calm and confidence. Stop anxiety from making you small – power pose your way to self-assuredness!
8. Focus on Your Purpose
When those pre-show jitters strike, it’s easy to become consumed by nerves. So let’s refocus on your core purpose and passion.
- Connect with why you feel called to perform
- Remind yourself what first lit that inspiration spark
- Tap into your intention to inspire or entertain
Orient yourself around your purpose, not anxious thoughts. Stay rooted in:
- Your vision for touching people
- The meaning behind your performance
- Your hope to spread light and joy
This sense of purpose can guide you through nerves with grace. Anxiety loses its grip when your purpose shines bright.
By focusing on the “why,” your performance becomes:
- An act of service and sharing
- A labor of love
- Fulfilling your soul’s purpose
Let this intention anchor you and melt away stage fright. Keep sight of the vision that makes all your efforts worthwhile.
The audience awaits the gifts only you can give them. Trust that purpose, breathe deep, and shine.
Check out this article for more on finding and focusing on your purpose.
9. Stay in the Moment
When anxiety hijacks your thoughts mid-performance, mindfulness can re-center you in the present.
Rather than dwelling on nerves or judging your performance so far, gently bring your attention back to the task at hand in the here and now.
If you’re giving a speech, come back to the current sentence or word you’re speaking. If you’re singing, refocus on the lyrics of this line. If you’re acting, immerse in whatever emotion your character feels in the moment.
Mindfulness lets you drop anchor into immediate sensory inputs – the feeling of your feet grounded on stage, the spotlight warming your skin, and the crowd’s energy.
By continually returning to the present, you stop anxiety from building momentum. You become engrossed in the performance itself, delivering your best work step-by-step.
The key is recognizing when your mind wanders into worrying about the overall performance or critiquing yourself. Catch those thoughts, then gently escort your focus back to the now.
Don’t judge yourself for those anxious mind trips. Be compassionate, and reroute your attention to the only moment that matters – this one.
Stay mindfully immersed in each piece of your performance, living it fully. Before you know it, the final curtain falls and those nerves never triumphed.
Our blog has some great tips on practicing mindfulness.
10. Be Kind to Yourself
Lastly, remember to be kind to yourself throughout this process.
Let go of perfectionism
- Aim to share your gifts, not perform flawlessly
- Allow room for mistakes as part of learning
- Focus on fulfilling your purpose over perfect execution
Give yourself credit
- Acknowledge the courage it takes to face stage fright
- Recognize how far you’ve come in managing anxiety
- Be proud of working to overcome your fears
Replace self-criticism with encouragement
Be compassionate
- Talk to yourself as you would a friend
- Identify causes of anxiety and address them gently
- Imagine how you would console someone feeling the same
With the right strategies and self-kindness, you can deliver an amazing performance.
Overcoming stage fright takes time, but you’ve got this!
Conclusion
The stage awaits, and you’re ready.
Equipped with these 10 strategies, you now have a roadmap to tackle performance anxiety head-on. First, accept those pre-show jitters as normal. Reframe them as excitement fueling your passion. Thoroughly prepare through extensive rehearsals – you’ve got this!
Visualize blowing the audience away with your talent. Draw confidence from past triumphs. Arrive early to get comfortable in the space. Breathe deeply. Strike that power pose! Move with purpose. Stay present in each moment. And be kind to yourself through it all.
With the right mindset and tools, you can take control of anxiety’s grip. Channel those nerves into nailing your performance. The spotlight calls. It’s your time to shine.
Remember, overcoming stage fright is a journey. Be patient and keep practicing the strategies that work for you. Expect setbacks but bounce back stronger. You’ve already come so far.
Now go captivate that audience, superstar! I believe in you. Leave any tips you have below for fellow performers. Go show the world the gifts only you have to share.
FAQ
Q1: What are the most common symptoms of stage fright?
Symptoms can include rapid heartbeat, shaky hands or legs, dry mouth, sweaty palms, nausea, and mental symptoms like fear of failure.
Q2: How can I reframe my anxiety as excitement?
Try to see the physical sensations as signs that you care about your performance. Tell yourself that this energy will fuel an energetic, expressive performance.
Q3: How much should I practice before a performance?
The more, the better. Make sure to rehearse in different settings and under varied conditions.
Q4: What is the role of visualization in overcoming stage fright?
Visualization helps program your brain for success by imagining a positive outcome for your performance.
Q5: How can recalling past successes help me?
It serves as a reminder of your capabilities and can boost your confidence before a performance.
Q6: What should I do right before going on stage?
Arrive early to get comfortable with the venue, breathe deeply to relax, and adopt a power pose to boost your confidence.
Q7: How can I be kinder to myself during performances?
Allow room for mistakes, focus on fulfilling your purpose over perfect execution, and replace self-criticism with encouragement.
