Whether is a piano recital, dance competition, or big presentation, performance anxiety makes itself known in every field, whether its sports or music. Performance anxiety can get so severe that it can impact your everyday life and mental health, hindering your ability to do your best. There’s nothing worse than working hard just to get cold feet during your big moment.
Thankfully, there’s many techniques you can use to conquer performance anxiety before your big day. With time and experience, you’ll figure out what methods work best for you, and you’ll know exactly how to prepare for your next performance. Each big moment allows you to do better for the next one!
These tips are what helped me the most during preparations for my performances, so everything below is from personal experience. This means that not all of it will work for you, but it’s important to try everything you can before jumping to conclusions!
News Flash: Deep Breathing and Positive Affirmations Actually Work
I used to think positive affirmations were pointless, but I realized that “fake it till you make it” applies to performances as well. Prior to your performance, if you essentially gaslight yourself into thinking everything will go well, you’ll develop more confidence in yourself and do better. Tell yourself you’re prepared and ready, and that the audience is there to support you and encourage you.
I spoke to a few veterinary medicine students at the University of Calgary, and they told me that their professors would make them hold a superhero pose for a minute before their OSCE exam to boost confidence before the big test. It may feel silly right now, but it truly helps in the long run.
Along with positive affirmations, positive visualization helps some people before their big moment as well. Picture yourself getting on the stage and putting out the performance of your lifetime, receiving a standing ovation from the audience and feeling an immense amount of pride afterwards. This tricks your brain into thinking the moment is real, boosting your confidence and motivation.
Once you start to feel anxious, use methods like box breathing or 4-7-8 breathing to get more oxygen into your system. Studies have shown that these techniques aid your nervous system during times of high-stress. Remember that the anxiety is temporary and is merely your nervous system reacting to stress. By placing the anxiety at the very back of your mind, you can focus on giving the audience your best performance.
Recognize Patterns of Overthinking
Prior to your performance, you may experience patterns of overthinking as you prepare. Negative thoughts, being constantly overwhelmed, and being unable to think about anything apart from the big day are all signs of overthinking. It’s vital to recognize these patterns so you can focus on stopping them.
When you find yourself unable to think about anything but your performance, that’s when you know you need to step back and think about how to divert your attention. Call irrational thoughts for what they are, and show yourself some compassion. Most people worry about making mistakes on stage, but remember that mistakes are a part of being human. Instead, practice making mistakes and moving on smoothly during your performance, ensuring that the mistake doesn’t affect your overall presentation.
Counter your negative thoughts and ensure you stay rational. Dedicate times in your day specifically for mentally preparing yourself for the performance. Remember that your performance is meant to be a gift that you give to your audience, not an opportunity for embarrassment. Ensure you dedicate your time to other hobbies as well, and stop any thoughts of the performance outside of the time slot you give yourself.
Preparation is the Key to Success
The more prepared you are, the less anxious you’ll feel. Being as prepared as possible will ensure that you don’t choke on stage. If it’s something like piano or dance, being extra prepared allows for muscle memory to take over in case you freeze on stage. Ensuring you give yourself a reasonable amount of time each day to practice (not too much, not too little) allows you to be ready. Set goals for what you want to accomplish each day, and work until you meet these goals.
When you practice, mimic the real performance environment. Put on the outfit you’re going to wear, put on your dress shoes, get friends or family to watch you, do anything that’ll allow you to visualize yourself at the venue. Search up the place you’ll be presenting at beforehand and look at pictures of the stage. Doing so will allow the performance to feel less alienating and more familiar, and you’ll feel more comfortable on stage.
If you can’t practice in front of other people, recording your practices is also a great way to both prepare for the anxiety you’ll face on stage and also find weaker sections to improve on. Performance is a skill, and the more you perform, the more you can develop this skill. Knowing how to use the stress and anxiety you feel on stage to your advantage and practicing keeping your calm are both things that need experience to get good at.
TL;DR & Conclusion
Performance anxiety is extremely common, whether it’s a recital, competition, or presentation, and it can be frustrating when nerves get in the way of something you’ve worked hard for. But good news is that it can be managed with the right mindset and tools.
- Things like deep breathing, positive affirmations, and visualizing success go a long way.
- Overthinking is a huge part of anxiety. Recognize when it’s happening and be kind to yourself. Practice getting over mistakes without hindering your overall performance.
- Preparation is the biggest confidence booster. Practicing consistently, stimulating real performance conditions, and recording yourself can help ease your nerves.
I found myself stressed for a month prior to a piano recital, and I regret wasting all that time worrying for something that went really well. I found that distracting myself by putting that energy into doing things I enjoy took my mind off of the nerve-wracking day coming up. It felt like I was walking towards my impending doom, but in reality, I had a great time. I was grateful to have the opportunity to display what months of hard work got me. The performance wasn’t perfect, but if I could do it all over again, I would. Now I have the ability to prepare even better for the next one!
Each performance is a step toward getting better, and you’ll grow with every experience. You’ve got this!