Performance Anxiety
by Elyse Dalgleish
Jitters, Stage Fright, Butterflies in the Stomach. There are many names for the feeling of panic before an important performance, but you are not alone.
Performance anxiety affects almost everyone at some point. But learning how to cope with the shaky hands, nausea and dry throat will not only help you as a musician, but in life as well.
What is performance anxiety?
Performance anxiety is the body's natural defence mechanism to stress called the "Fight or Flight response". When the body gets stressed out, it releases a hormone called cortisol. Cortisol works alongside adrenaline to generate reserved energy in the body in order to help it survive immediate threats, or help it prepare for exertion.
Some physical symptoms of this include dry mouth, racing heart rate, shaky voice, sweating, light headedness and nausea. Researchers say that we developed these physiological reactions to a perceived harmful or stress situation when humans were hunting and gathering for survival. This reaction would allow the person to make the quick decision to fight off or flee from the potential danger.
Heightened cortisol levels in the body, over an extended period of time, can have many negative side effects. These elevated levels have been linked to learning and memory problems, mental illness, drug and alcohol addiction, impaired immune function, heart disease, increased weight gain, and it also increases the likelihood of depression.
The good news is that there are many effective ways to control and combat this potentially debilitating condition. Overall health always helps with any kind of stress, and finding outlets to burn cortisol and release stress are key to being able to perform at your best.
Ways to make this adrenaline rush work for you, and not against you:
EXERCISE
Exercising for 20-30 minutes burns up cortisol in the body and engages the body's natural ability to produce endorphins (the body's natural opiates). This also improves your overall mood and confidence, which is a key factor when performing.
DIET
Try to avoid foods that stimulate your system or raise blood sugar before a performance. These include fried foods, sugar, carbohydrates, alcohol, caffeine and milk. Foods that help alleviate performance anxiety include whole grains, blueberries, dark chocolate, nuts and pumpkin seeds. Any protein will also increase your energy and alertness.
SLEEP
Sleep helps the body reduce stress for the day. The Fight or Flight response is triggered more easily when the body hasn't had enough sleep.
MEDITATION OR VISUALIZATION TECHNIQUES
By visualizing the type of outcome you want from your performance, you are able to take the steps toward achieving that vision. Meditation and taking long, deep breaths before a performance will help clear the mind and relax the muscles. If you were not able to get enough sleep the night before the performance, meditation is a great way to rest the mind, reduce stress and get an energy boost.
RELEASE
Releasing pent up emotions is an excellent way to reduce anxiety and feel more relaxed. One way to do this is by watching a funny movie or comedy act. Laughing releases the same endorphins as when you are exercising (even if it's a fake laugh!).
Listening to music that triggers positive thoughts is another good way to let go of emotions. This also releases those "feel good" endorphins.
BREATHE
Breathing techniques are highly effective in controlling stress, shaking and muscle cramping. By breathing in slowly through the nose and exhaling slowly through your mouth (like you are breathing out through a straw) you can calm nerves, slow the heart rate and improve oxygen circulation throughout your entire body.
By being prepared for your performance as much as possible, you will greatly reduce pressure on yourself. Some other helpful tips include:
Remember, the audience wants you to succeed.
With the confidence you gain from not having to worry about performance anxiety anymore, you will be able to take your performance to a higher level. You will be able to concentrate on enjoying performing for your audience, and they will enjoy it along with you.
Elyse Dalgleish is an active performer in the GTA. She works at Long & McQuade.
Reprinted with permission from Long & McQuade
by Elyse Dalgleish
Jitters, Stage Fright, Butterflies in the Stomach. There are many names for the feeling of panic before an important performance, but you are not alone.
Performance anxiety affects almost everyone at some point. But learning how to cope with the shaky hands, nausea and dry throat will not only help you as a musician, but in life as well.
What is performance anxiety?
Performance anxiety is the body's natural defence mechanism to stress called the "Fight or Flight response". When the body gets stressed out, it releases a hormone called cortisol. Cortisol works alongside adrenaline to generate reserved energy in the body in order to help it survive immediate threats, or help it prepare for exertion.
Some physical symptoms of this include dry mouth, racing heart rate, shaky voice, sweating, light headedness and nausea. Researchers say that we developed these physiological reactions to a perceived harmful or stress situation when humans were hunting and gathering for survival. This reaction would allow the person to make the quick decision to fight off or flee from the potential danger.
Heightened cortisol levels in the body, over an extended period of time, can have many negative side effects. These elevated levels have been linked to learning and memory problems, mental illness, drug and alcohol addiction, impaired immune function, heart disease, increased weight gain, and it also increases the likelihood of depression.
The good news is that there are many effective ways to control and combat this potentially debilitating condition. Overall health always helps with any kind of stress, and finding outlets to burn cortisol and release stress are key to being able to perform at your best.
Ways to make this adrenaline rush work for you, and not against you:
EXERCISE
Exercising for 20-30 minutes burns up cortisol in the body and engages the body's natural ability to produce endorphins (the body's natural opiates). This also improves your overall mood and confidence, which is a key factor when performing.
DIET
Try to avoid foods that stimulate your system or raise blood sugar before a performance. These include fried foods, sugar, carbohydrates, alcohol, caffeine and milk. Foods that help alleviate performance anxiety include whole grains, blueberries, dark chocolate, nuts and pumpkin seeds. Any protein will also increase your energy and alertness.
SLEEP
Sleep helps the body reduce stress for the day. The Fight or Flight response is triggered more easily when the body hasn't had enough sleep.
MEDITATION OR VISUALIZATION TECHNIQUES
By visualizing the type of outcome you want from your performance, you are able to take the steps toward achieving that vision. Meditation and taking long, deep breaths before a performance will help clear the mind and relax the muscles. If you were not able to get enough sleep the night before the performance, meditation is a great way to rest the mind, reduce stress and get an energy boost.
RELEASE
Releasing pent up emotions is an excellent way to reduce anxiety and feel more relaxed. One way to do this is by watching a funny movie or comedy act. Laughing releases the same endorphins as when you are exercising (even if it's a fake laugh!).
Listening to music that triggers positive thoughts is another good way to let go of emotions. This also releases those "feel good" endorphins.
BREATHE
Breathing techniques are highly effective in controlling stress, shaking and muscle cramping. By breathing in slowly through the nose and exhaling slowly through your mouth (like you are breathing out through a straw) you can calm nerves, slow the heart rate and improve oxygen circulation throughout your entire body.
By being prepared for your performance as much as possible, you will greatly reduce pressure on yourself. Some other helpful tips include:
- Practice your set and know it well
- Stay organized - prepare a to-do/equipment list
- Collect all equipment the night before
- Choose what you will be wearing the night before
- Get there early
- Stay hydrated
- Pause and take a deep breath right before you start playing
Remember, the audience wants you to succeed.
With the confidence you gain from not having to worry about performance anxiety anymore, you will be able to take your performance to a higher level. You will be able to concentrate on enjoying performing for your audience, and they will enjoy it along with you.
Elyse Dalgleish is an active performer in the GTA. She works at Long & McQuade.
Reprinted with permission from Long & McQuade