I wanted to follow up on an older post, Music Therapy and talk about Performance Anxiety.
I recently read that over 80% of us experience a bit of anxiety when we become the center of attention. So we know that some butterflies are a good thing before we perform. However, anxiety should not take over and debilitate the performer.
Over the years I have been made aware of students experiencing these feelings:
- The anticipation of failure and fear of humiliation or exposure
- Intense anxiety and, sometimes, panic attacks
- Awareness that the fear is excessive
- Avoidance of performance situations or enduring performances with intense distress
- Impaired performance
- Shyness, sensitivity to criticism, increased anxiety in situations other than performing and lowered self-esteem
I was reading a very informative article by Joann Kirchner elaborating on several basic techniques to alleviate mild performance anxiety. I'll touch upon a few of them.
- Memory Stations
- Video/Audio Tape
- Realistic Expectations
- Performance Rehearsals
- Perform Frequently
- Attend to Non-Musical Matters in Advance
- Focus on the Present
- Avoid Inner Dialogue
- Replace Negative Thoughts
- Visualization
- Alexander technique
- Autogenic Therapy
- Beta-Blockers
- Biofeedback
- Deep Breathing
- Eastern Disciplines
- Progressive Muscle Relaxation
- Systematic Desensitization
I find that some of my students can memorize phrase structures and without looking at their sheet music can memorize 8-16 measures of music. Many find it challenging to memorize, so I never insist that students performing in recitals memorize their songs. I think the balance is not to be completely dependent on your chord charts but to be familiar with the song and play it comfortably in front of others.
My students love performing 2-3 times a year in front of an audience. They also perform for their family gatherings, also school talent shows. Their confidence level increases with familiarity. I highly recommend performing in comfortable shoes! Some of my younger girls couldn't control the damper pedal with ease wearing Uggs and boots. Their slurs were quite blurry sounding.
Focus on the present is the best advice any teacher can give to their students. I like to talk with them about staying within this imaginary bubble you've created. Others refer to it as "having a focused state of mind with a total absorption in an activity as being in a state of 'flow.'"
I'm a huge fan of not only seeing with your eyes but also with your ears as one performs. I hope you will put on a fresh new perspective when performing. Ruth Soukup said, "If all else fails, then 'Do It Scared!'"
There seems to be a popular book regarding performance anxiety you may want to check out, Performance Anxiety Strategies.
Blessings,
"Jazz washes away the dust of everyday life." -- Art Blakey
