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The Reeding Room

May 26, 2024

Danny King

Managing Performance Anxiety: Strategies for Success

Submitted with the Topic Suggestion Form, I was asked:

 

“How do you get rid of performance anxiety, or better it? It’s really frustrating to work for something so hard whether it be repertoire or an audition, and it all “goes out the window” because of nerves.” - Em

I completely relate with the frustration of practicing so long for the big performance or audition to go so horribly wrong. Most of the time it’s not because of a lack of preparation, but because of uncontrolled nerves. I used to have major performance anxiety singing solos in high school choir, clarinet chair order placement auditions, ILMEA All-State auditions, juries, everything! Despite all the performances and auditions I felt I failed, I have learned the symptoms of performance anxiety I experience the most. 

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Common symptoms of performance anxiety:

  • Tight chest and no breath support

  • Higher heart rate

  • Sweaty

  • Blurry vision

  • Fingers get cold

  • Dry mouth

  • Distraction

  • Stiffness

  • Stomach butterflies

  • Questioning your performance and being self critical

Recognize that the feelings or physical reactions to stress are normal! It’s not an everyday event to stand up and perform in front of people who are evaluating you. Therefore when put in a new situation, it will feel uncomfortable and foreign. Of course, you always want to perform at your best, however the reality is it’s not always possible with a singular opportunity to showcase your talent, especially when under pressure. Here is a list of five strategies to improve your performance anxiety.

1. Practice Performing - Separate Evaluating

I’m a big fan of mock auditions/recitals for any performance, whether you are alone with your microphone or with a group of friends. Do mock performances well in advance to the date of the actual performance as it might take over a month to allow yourself enough time being under pressure with the exact music you are performing. 

Before the mock performance, step outside of the room for a couple minutes, walk into the room, set up your music, and then play! Mentally preparing outside of the room when your instrument is all cold and then entering the room unaware of the surroundings will prepare you for a situation that will be similar to the real performance. Use a recording device to record your mock performance so you can listen and make notes afterwards on things you liked and would change for the next mock performance. Ask your friends to write down comments or type comments on a laptop as if they were a judge. Encourage your friends to write down both good and constructive comments. Keep in mind that judges write positive comments too. Performing for your peers can sometimes be even scarier than playing for your teachers because they know you most.

I’m sure you can relate to a performance where you mess up a note and then your mind is glued to that mistake. Then later you make an even bigger mistake because you were evaluating yourself and lost focus. As musicians, we are our biggest critic while performing, however, I strongly suggest leaving all self evaluations for after the audition. Rather than thinking about what just happened, think about what you are currently playing and what is coming up. Easier said than done, but I encourage you to flip something in your brain that allows you to reset your focus and attention to what is next. Separate the evaluating from your performance and focus on your role as the performer, the judges will do the evaluating.

 

After you do a mock audition, ask yourself these questions: What changed when you performed in front of people? What parts of your musicality or fundamentals are different from the practice room? What happens to our body when we are under pressure and nervous? Are there any spots in the music that makes you nervous under pressure? These questions will help you identify what symptoms you have that are not allowing you to perform at your best, and make note of what tricky spots you need to continue to practice.

2. Breathing Exercises

When under pressure, you likely will find it’s more difficult to breathe because our heart rate spikes. When we are practicing, our heart rate is fairly normal, therefore, in order to perform our best like we do in the practice room, we need to bring our heart rate back down. The quickest way to lower your heart rate is by doing breathing exercises with a longer exhale. Using a 1:2 ratio, breathe in slowly for 3 counts and exhale for 6 counts relax any tension in your shoulders, arms, and legs. When your breathing slows down, your heart rate will come back to a normal tempo. You can do this backstage, while walking on stage, while you set up your instrument on stage, and in the middle of performing during extended periods of rest. I also encourage combining this exercise with a pre-performance stretch. Small movements will allow oxygen to flow through your body and release tension.

3. Bananas!!!

Eating a banana thirty minutes before an audition was suggested by my first clarinet teacher, which I totally thought he made up. I later learned that all my friends in college were told the same thing and my mind was blown! Bananas are an amazing natural beta-blocker, a medication that lowers blood pressure, and a great source of potassium. The pulp in bananas soothes the stomach from any discomfort you may experience performing under pressure. For me, eating a banana reduces hand and leg shakiness, and dry mouth as eating a banana thickens your saliva. Obviously if you hate bananas or are allergic, I do not recommend you try this.

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4. Make Healthier Choices

Leading up to a performance, healthier eating choices will improve your performance anxiety. Make sure you are staying hydrated by drinking water, eating sources of protein and incorporating more fruits and veggies into your diet. You should eat foods that will provide energy and that makes you feel good. I also strongly suggest light exercise such as walking or jogging for 30 minutes each day to practice raising your heart rate and then slowly breathing, similar to being in the performance space.

There are a few  foods I suggest avoiding leading up to a performance or audition:

  1. Coffee, Soda, or Energy Drinks

 

From personal experience… don’t drink five cups of coffee if you don’t normally drink five cups of coffee in a day!! An excessive amount of caffeine will naturally raise your heart rate. That said long before I walked into that audition room, I was already shaking from the amount of caffeine I drank. I’m not saying don’t drink coffee or soda (I still have a cup of coffee every morning on audition day), instead limit the amount of caffeine you intake. You will already be naturally awake from the nerves.

     2. Dairy

 

Foods and drinks that contain a lot of dairy such as milk, cheese, and icecream as those might be unsettling for your stomach. I always think of the story when I was on an orchestra tour and the night before our first performance, a few friends and I ordered McDonalds and I ordered a large strawberry milkshake. Let’s just say, I was unwell the following day.

Image by Nathan Dumlao

    3. Alcohol

 

If you partake in drinking alcoholic beverages, make a choice that would allow you to perform and feel at your best the day of the audition or performance. Alcohol does dehydrate the body very quickly resulting in headaches and dry mouth. I have friends who don’t drink for weeks leading up to a performance and some who don’t drink the day before. That choice is completely up to you, though I suggest being mindful and listening to what your body needs to be successful.

5. Plan Your Pre-Performance Routine

One of my pre-performance steps is warming up for thirty minutes in the morning of an audition or recital. During this time, practice your long tones, scales, and even a few tricky spots in your music slowly. I practice everything at half tempo to ensure I have the notes under control and that I’m supporting my air and embouchure. At the end of your warm up, you will also have your favorite reed picked out! I do this warm up because I absolutely hate sitting for hours in a room with everyone who is playing the exact same excerpts as you. I begin questioning my playing and musical interpretation and consider making last minute changes right before the audition. 

 

Thirty minutes before the performance, I eat my banana, use the restroom, I make sure my instrument is warmed up and in tune, my reed is responding how I want it to, and I am doing breathing and stretching exercises. If you notice, most of that didn’t involve playing your instrument. Overplaying before a performance will result in fatigue more quickly. When you’re awkwardly standing outside of the audition room, listening to the person before you might also distract you and make you more nervous. I’ve started using noise canceling earbuds and listening to music so I wouldn’t hear the person before me. Honestly… game changer if you tend to compare yourself to others.

A couple days in advance, make sure you have everything prepared for the actual day. Make sure you have your music, copies of the scores for judges, your clothes and concert attire are clean and ironed, and that your instrument is in great playing condition. Doing these few to-do list items beforehand will evaluate any stress the day of the performance.

. . .

Everyone has performance anxiety and reacts to pressure differently. Whatever happens during your performance or audition, your preparation and completion is a reason to celebrate afterwards. My tips are starting points and each time you enter the performance space, you will slowly find your own ways to tackle performance anxiety. Thank you Em for reaching out about this topic!

See you again in The Reeding Room!

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