{"id":117,"date":"2016-11-08T11:56:43","date_gmt":"2016-11-08T11:56:43","guid":{"rendered":"http:\/\/188.166.168.151\/2016\/11\/08\/6-tips-for-overcoming-performance-anxiety\/"},"modified":"2020-05-20T10:08:38","modified_gmt":"2020-05-20T09:08:38","slug":"6-tips-for-overcoming-performance-anxiety","status":"publish","type":"post","link":"https:\/\/encoremusicians.com\/blog\/6-tips-for-overcoming-performance-anxiety\/","title":{"rendered":"6 Tips for Overcoming Performance Anxiety"},"content":{"rendered":"<p>You&#8217;re on stage, about to play your solo. Your knees are shaking. Your palms are sweaty. You feel terrible &#8211; nervous, scared, already beating yourself up. You swear never to play in public again.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2016\/11\/people-1492052_960_720.jpg\" alt=\"alt\" \/><br \/>\n<small><\/small><\/p>\n<p><center><\/center>Sound familiar? <strong>Performance anxiety<\/strong> happens to everyone at some point. While different people find different ways to overcome it, I firmly believe that there is a way to make performing enjoyable for everyone. So here are <strong>six strategies<\/strong> to get you started on your quest for <strong>stress-free performing<\/strong>. Good luck!<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_57_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\" role=\"button\"><label for=\"item-69ff6baa65c47\" ><span class=\"\"><span style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input aria-label=\"Toggle\" aria-label=\"item-69ff6baa65c47\"  type=\"checkbox\" id=\"item-69ff6baa65c47\"><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/encoremusicians.com\/blog\/6-tips-for-overcoming-performance-anxiety\/#1-Preparation\" title=\"1. Preparation\">1. Preparation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/encoremusicians.com\/blog\/6-tips-for-overcoming-performance-anxiety\/#2-Performance-Practice\" title=\"2. Performance Practice\">2. Performance Practice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/encoremusicians.com\/blog\/6-tips-for-overcoming-performance-anxiety\/#3-Diet\" title=\"3. Diet\">3. Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/encoremusicians.com\/blog\/6-tips-for-overcoming-performance-anxiety\/#4-Beta-blockers\" title=\"4. Beta-blockers\">4. Beta-blockers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/encoremusicians.com\/blog\/6-tips-for-overcoming-performance-anxiety\/#5-Mindfulness-Meditation\" title=\"5. Mindfulness Meditation\">5. Mindfulness Meditation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/encoremusicians.com\/blog\/6-tips-for-overcoming-performance-anxiety\/#6-Breathing-Exercises\" title=\"6. Breathing Exercises\">6. Breathing Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/encoremusicians.com\/blog\/6-tips-for-overcoming-performance-anxiety\/#Is-performance-anxiety-good\" title=\"Is performance anxiety good?\">Is performance anxiety good?<\/a><\/li><\/ul><\/nav><\/div>\n<h4 id=\"1preparation\"><span class=\"ez-toc-section\" id=\"1-Preparation\"><\/span>1. Preparation<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Sounds simple, but what exactly does your preparation entail? Companies and militaries often conduct a <strong>post-mortem before an event<\/strong>: imagine everything that could go wrong, and then work out a way to prevent it. Try this with your performing.<\/p>\n<ul>\n<li><strong>Write down<\/strong> your fingerings, bowings, and breath marks &#8211; don&#8217;t try to wing it in the performance because your brain will freeze between the two options.<\/li>\n<li>Think about your <strong>wardrobe<\/strong> &#8211; will playing in heels make you nervous? Is your tie\/collar too constricting?<\/li>\n<li><strong>Organise your music<\/strong> well in advance &#8211; get your page turns fixed on day one, not half an hour before the performance.<\/li>\n<\/ul>\n<h4 id=\"2performancepractice\"><span class=\"ez-toc-section\" id=\"2-Performance-Practice\"><\/span>2. Performance Practice<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Once you&#8217;ve done everything in #1, arrange a <strong>mock performance<\/strong>. Get your friends (or even better, someone who makes you really nervous). Try the following:<\/p>\n<ul>\n<li>Play without <strong>warming up<\/strong>.<\/li>\n<li>Run in place to get your <strong>heart rate up<\/strong> (simulating adrenaline) and then play before you have time to catch your breath.<\/li>\n<li>Play your piece through three times to develop <strong>stamina<\/strong>.<\/li>\n<\/ul>\n<p>These three steps will tell you what your weak areas are, many of which can be fixed by improving your preparation. But if you are totally prepared but still paralysed by nerves, there are further steps.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2016\/11\/stage-door.jpg\" alt=\"alt\" \/><\/p>\n<p><center><small> Don&#8217;t go here until you&#8217;ve already practised in front of your friends.<\/small><\/center><\/p>\n<h4 id=\"3diet\"><span class=\"ez-toc-section\" id=\"3-Diet\"><\/span>3. Diet<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>People swear by different foods to decrease anxiety, with <strong>bananas<\/strong> and <strong>chamomile tea<\/strong> being popular choices. If you&#8217;re like me and vividly detest both of those foods, find a food that does make you feel happy and relaxed.<\/p>\n<p>Stay <strong>hydrated<\/strong>, but don&#8217;t drink too much shortly before the performance so you don&#8217;t worry about needing the loo. (However, needing the loo and playing in front of friends is an excellent way of simulating nerves!)<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2016\/11\/chamomile-tea.jpg\" alt=\"alt\" \/><\/p>\n<h4 id=\"4betablockers\"><span class=\"ez-toc-section\" id=\"4-Beta-blockers\"><\/span>4. Beta-blockers<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><a href=\"http:\/\/www.nhs.uk\/Conditions\/Beta-blockers\/Pages\/Introduction.aspx\">Beta-blockers<\/a> work by blocking the action of hormones such as <strong>adrenaline<\/strong>. They are a controversial topic, with some musicians saying that beta blockers have made their careers possible, with others arguing that they only target the physical, and not the psychological, aspects of performance anxiety, may cause addiction, or give an unfair advantage.<\/p>\n<p>If you do decide to try beta blockers, make sure you:<\/p>\n<p>&#8211; <strong>consult with your doctor<\/strong> as not everyone can safely take beta blockers.<\/p>\n<p>&#8211; <strong>try them out<\/strong> before your big performance or audition, in case of any side effects.<\/p>\n<p><strong>(N.B. This blog post does not constitute medical advice.)<\/strong><\/p>\n<h4 id=\"5mindfulnessmeditation\"><span class=\"ez-toc-section\" id=\"5-Mindfulness-Meditation\"><\/span>5. Mindfulness Meditation<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Meditation is more of a long-term solution, but beyond calming your nerves, it can take your performance to a higher level. Mindfulness meditation is based on being deeply <strong>aware<\/strong> of your physical surroundings from moment to moment.<\/p>\n<p>This awareness, which is cultivated over months and years, <strong>anchors<\/strong> your mind in the physicality of your instrument or voice, letting go of the cycles of anxiety and fear. To start a meditation practice, you can try the <strong><a href=\"https:\/\/www.headspace.com\/headspace-meditation-app\">Headspace<\/a><\/strong> app or <strong><a href=\"https:\/\/open.spotify.com\/track\/3G0QqUqwaPoPIsQqOlPzPH\">Mark Williams&#8217; guided meditation<\/a><\/strong> on Spotify. I recommend starting out by committing to ten minutes a day for one week.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2016\/11\/pasted_image_at_2016_11_29_12_58_pm.png\" alt=\"alt\" \/><\/p>\n<p><center><small>Photo credit: Headspace.<\/small><\/center><\/p>\n<h4 id=\"6breathingexercises\"><span class=\"ez-toc-section\" id=\"6-Breathing-Exercises\"><\/span>6. Breathing Exercises<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>A bit simpler than meditation, <strong><a href=\"http:\/\/www.nhs.uk\/conditions\/stress-anxiety-depression\/pages\/ways-relieve-stress.aspx\">breathing exercises<\/a><\/strong> can help as well, especially if you incorporate them into your daily routine.<\/p>\n<ul>\n<li>Get into a <strong>comfortable<\/strong> position (standing\/sitting with feet on floor, arms resting on chair, or lying down).<\/li>\n<li><strong>Breathe in<\/strong> through your nose as deeply into your belly as is comfortable, without forcing it. You can count steadily from one to five.<\/li>\n<li>Then, without pausing or holding your breath, <strong>breathe out<\/strong> gently, counting from one to five again.<\/li>\n<li>Repeat for 3-5 minutes.<\/li>\n<\/ul>\n<h4 id=\"isperformanceanxietygood\"><span class=\"ez-toc-section\" id=\"Is-performance-anxiety-good\"><\/span>Is performance anxiety good?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Many musicians argue that performance anxiety can be channelled to make your performance even better. For an alternative viewpoint, check out this Bulletproof musician blog: <strong><a href=\"http:\/\/www.bulletproofmusician.com\/how-to-make-performance-anxiety-an-asset-instead-of-a-liability\/#\">How to Make Performance Anxiety an Asset instead of a Liability<\/a><\/strong>.<\/p>\n<p>If you&#8217;re a guitarist, you might also want to check out this guitar-specific<a href=\"https:\/\/theguitarscout.com\/playing-guitar-in-front-of-others\/\"> guide to overcoming performance anxiety<\/a> from <a href=\"https:\/\/theguitarscout.com\/\">Guitar Scout<\/a>.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2016\/11\/guitar-946701_960_720.jpg\" alt=\"\" \/><\/p>\n<p>Hopefully, this article sends you on the right path toward dealing with your performance anxiety. If you have a favourite way of dealing with anxiety that you&#8217;d like to share, send us a tweet at <a href=\"https:\/\/twitter.com\/joinencore\">@joinencore<\/a>!<\/p>\n<p>&nbsp;<\/p>\n<p>Encore is one of the world&#8217;s largest musicians&#8217; networks and the fastest way to find great musicians. Join now for free at www.encoremusicians.com\/musicians.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;re on stage, about to play your solo. Your knees are shaking. Your palms are sweaty. You feel terrible &#8211; nervous, scared, already beating yourself up. You swear never to play in public again. Sound familiar? Performance anxiety happens to everyone at some point. While different people find different ways to overcome it, I firmly [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1956,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[222],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Tips for Overcoming Performance Anxiety | Encore Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/encoremusicians.com\/blog\/6-tips-for-overcoming-performance-anxiety\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Tips for Overcoming Performance Anxiety | Encore Blog\" \/>\n<meta property=\"og:description\" content=\"You&#8217;re on stage, about to play your solo. Your knees are shaking. Your palms are sweaty. You feel terrible &#8211; nervous, scared, already beating yourself up. You swear never to play in public again. Sound familiar? Performance anxiety happens to everyone at some point. While different people find different ways to overcome it, I firmly [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/encoremusicians.com\/blog\/6-tips-for-overcoming-performance-anxiety\/\" \/>\n<meta property=\"og:site_name\" content=\"Encore Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/joinencore\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-08T11:56:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-05-20T09:08:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2019\/05\/thing.png?fit=700%2C400&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"700\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jonny Venvell\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@joinencore\" \/>\n<meta name=\"twitter:site\" content=\"@joinencore\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jonny Venvell\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"6 Tips for Overcoming Performance Anxiety | Encore Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/encoremusicians.com\/blog\/6-tips-for-overcoming-performance-anxiety\/","og_locale":"en_GB","og_type":"article","og_title":"6 Tips for Overcoming Performance Anxiety | Encore Blog","og_description":"You&#8217;re on stage, about to play your solo. 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He can usually be found singing in choirs, drumming in bands, or nodding meaningfully to particularly good chords in London's jazz bars.","url":"https:\/\/encoremusicians.com\/blog\/author\/jonnyvenvell\/"}]}},"modified_by":"Jonny Venvell","new_scheduled_revision":"","save_as_revision":"","jetpack_featured_media_url":"https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2019\/05\/thing.png?fit=700%2C400&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pfdoh2-1T","jetpack-related-posts":[{"id":103,"url":"https:\/\/encoremusicians.com\/blog\/lawrence-power-becomes-artistic-director-of-eco\/","url_meta":{"origin":117,"position":0},"title":"Lawrence as Leader: An interview with the new Artistic Director of ECO Charitable Trust","author":"Jonny Venvell","date":"24th August 2016","format":false,"excerpt":"Our Community Manager, Jonny Venvell, met with international viola star Lawrence Power to chat about his recent appointment as the Artistic Director of the English Chamber Orchestra Charitable Trust and his exciting plans for the future of the ensemble. I meet Lawrence during a brief period of relative calm amid\u2026","rel":"","context":"In &quot;Musician Updates&quot;","block_context":{"text":"Musician Updates","link":"https:\/\/encoremusicians.com\/blog\/category\/musician-updates\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2019\/05\/thing.png?fit=700%2C400&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2019\/05\/thing.png?fit=700%2C400&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2019\/05\/thing.png?fit=700%2C400&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2019\/05\/thing.png?fit=700%2C400&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":5699,"url":"https:\/\/encoremusicians.com\/blog\/wedding-entertainment-ideas\/","url_meta":{"origin":117,"position":1},"title":"Ultimate Wedding Entertainment Ideas","author":"Ava-May Rooney","date":"6th December 2023","format":false,"excerpt":"Your wedding day is a momentous occasion, a day when dreams unfold and memories are etched in the hearts of all who attend. As you plan the celebration of a lifetime, one key element that can elevate your wedding to extraordinary heights is the choice of entertainment. Move beyond the\u2026","rel":"","context":"In &quot;Hiring Musicians&quot;","block_context":{"text":"Hiring Musicians","link":"https:\/\/encoremusicians.com\/blog\/category\/hiring-musicians\/"},"img":{"alt_text":"Vintage wedding bands get everyone dancing","src":"https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2023\/08\/vintage-wedding-bands-dancing-scaled.jpg?fit=1200%2C798&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2023\/08\/vintage-wedding-bands-dancing-scaled.jpg?fit=1200%2C798&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2023\/08\/vintage-wedding-bands-dancing-scaled.jpg?fit=1200%2C798&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2023\/08\/vintage-wedding-bands-dancing-scaled.jpg?fit=1200%2C798&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/encoremusicians.com\/blog\/wp-content\/uploads\/2023\/08\/vintage-wedding-bands-dancing-scaled.jpg?fit=1200%2C798&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":104,"url":"https:\/\/encoremusicians.com\/blog\/how-to-hire-guitarist-booking-guide\/","url_meta":{"origin":117,"position":2},"title":"Guitarist Booking Guide &#8211; 2024 Prices, Hiring Advice and FAQs","author":"James McAulay","date":"24th August 2016","format":false,"excerpt":"Are you curious about hiring a guitarist for a wedding or private event but don't know where to start? 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