Top 3 tips to reduce Music Performance Anxiety (MPA) quickly
With the possibility of live performances on the horizon as a performer it’s natural to be feeling anxious. “Can I still perform at the same level? Do I have the stamina?” are just two questions I’ve been hearing in the studio recently and it’s important to acknowledge that anxiety for singers post-lockdown is natural. However it’s vital to not let it take over or it could manifest as music performance anxiety (or MPA as it’s better known).
According to the British Association for Performing Arts Medicine music performance anxiety is:
““a feeling of fear accompanied by increased bodily arousal which can affect a performer when they are practising on their own, rehearsing with others, before and/or during a performance””
and it’s brought on when performers feel like they are being judged or unmasked as not being good enough, regardless of the situation being a competitive one or not. It can happen to anyone at any time, and symptoms include psychological worries as well as physical symptoms such as sweating, shaking, nausea and dizziness. For any performer it can be a show-stopper (and not in the good way) so whether you’re prepping for that first gig or performance here are my top 3 tips for reducing music performance anxiety.
1. Prepare as much as you can prior to your first performance
Whether that’s rehearsing with a band, by yourself or sound-checking at the gig preparation is one of the key elements that can help reduce MPA. Naturally the first gig back is going to have extra emotional baggage around its importance, as it’s been a part of your expression and identity that you have not been able to do for over a year. Add on the fact you may be working with new people or feel like you’re not on your A game like you were prior to the pandemic and it’s a hotspot for performance anxiety. So here is a list of the things you can do to prepare:
Introduce a daily warm up and practice a few weeks prior, especially if you have been taking some time off during lockdown. It’s time to get it back into the routine!
Practice the tougher sections of your set until you feel more comfortable with your approach.
Rehearse the whole set beforehand exactly as you will be doing it on stage
Plan out your day’s activities prior to the gig. Don’t do anything too out of the ordinary but have it written down so you know exactly what you’ll be doing and when.
Plan your warm up prior to the set so you know exactly what you’re doing
During soundcheck make sure you’re asking all the questions and you are happy before you leave the stage
Just before you go on take a moment to stop and prepare yourself mentally by taking a few deep breaths.
If you plan, plan, plan and prepare then you’ll be minimising your risks of MPA so you can actually enjoy that first performance back. You’ve certainly waited long enough for it!
2. Use breathing exercises to calm your mind and body before you perform
It doesn’t have to be a full meditation session (although you can if you want to and I recommend Headspace!) but something as simple as breathing can help slow down your heart rate and calm your body down, reducing the psychological and physical symptoms of MPA.
The best exercise for the quickest resolution is to inhale and exhale to a number, counting down all the way to 0. By exhaling to 0 we’re signalling to the brain and body that there is an end point which can help curb that bubbling anxiety, resulting in a calmness.
A further development I sometimes use with my students is alternate nostril breathing: a yoga technique that involves covering one nostril with your finger, inhaling into the open nostril, switching nostrils and then exhaling from the other. You then repeat inhaling into the nostril you exhaled from and continue swapping. Pairing this with counting down also has a calming effect and can help you as a performer to feel present and ready to tackle the performance.
Here’s a quick video from Yoga With Adriene showing alternate nostril breathing:
3. Go and see a vocal coach
Seeking help from a professional vocal coach who specialises in live performance, MPA or works closely with performers is a great step towards ensuring music performance anxiety doesn’t happen or, if it starts to creep in, you have the tools to acknowledge it and stop it from becoming a problem.
Whether that’s dealing with a psychological experience from the past that may be rearing its ugly head or dealing with the fallout from the pandemic we’re in right now, getting help as a step towards preparing for your performance will only ever be of benefit to you.
So whether you’ve got your calendar full or you’re not yet sure when you’re going back make sure you’re prepared and take these tips on board to reduce music performance anxiety and enjoy getting back to what you do best.
