Performance Anxiety

Performance Anxiety Eric Swisher

What is Performance Anxiety? • Your body’s reaction to stress (internal or external) • Triggers the “Fight or Flight” Response • Can range from “butterflies” to physically debilitating

Physical Symptoms • Muscle tension (embouchure, chest) • Shaking (hands, knees) • Increased heart rate • Sweating • Hot or cold flashes • Nausea • Dry mouth • “Butterflies” • Desire to use the restroom frequently • Rush of adrenalin

Mental Symptoms • Negative thoughts • “I am going to be awful” • Distraction, inability to focus on the task at hand • A feeling of impending doom • Memory lapses • A feeling of panic

Benefits of Anxiety • In small to moderate amounts, anxiety can help you to focus • With out some anxiety, performances can be flat and unemotional

Fight or Flight • The physiological response to a perceived threat • Real or imagined • Physical or mental • Preparing to “Hit it” or “Run away” • Prepares our bodies to do battle or flee • Assists us when we were/are under physical attack • Usually misplaced when applied to mental threats • Our bodies do not know the difference between a tiger attack or a stressful performance

Physical Responses to “Fight or Flight” • Muscles tense • Heart beats faster • Blood flows to large muscles • Sweating, becoming very hot • Coldness in feet • Blood leaves the extremities • Mouth dry • Mental alertness or loss of concentration • Hypersensitive to sounds, sights and smells

Fight or Flight in Performance • Performance is not a true physical threat • You will probably not be attacked while playing the trumpet • Threat comes from your feelings • Being evaluated • Being under prepared • Situations commonly created • Overestimating chances of failure • Overestimating the difficulty • Overestimating the consequences of failure • Underestimating your ability to cope

Redefining Your Anxiety • Many times your anxiety can be redefined as excitement or a challenge • Can give you the necessary power to get through the performance • Will lessen the “Fight or Flight” Response’s effect on your body and mind

Threat I can’t do this I am going to suck I will never make____ My teachers/peers will not respect me Challenge I am determined I am prepared to take risks I am in control This may be difficult, but I can do this Michael Jordan used challenge language with himself frequently Threat vs. Challenge Language

Sympathetic (on) Fight or Flight symptoms Increases alertness Parasympathetic (off) Decreases Fight or Flight symptoms Sleep Deep Relaxation The Two Parts to Your Nervous System

Done before a performance Make a conscious effort to breathe slower and deeper (abdominal breathing) Use breathing exercises In for 4 beats, hold for 7, out for 8. Repeat the cycle 4 times. Relax your mind Listening to music Reading a book Stretch out tight muscles Triggering the Parasympathetic

Focus on What Matters • Done during the performance • Focus on musicality • Tone • Phrasing • Structure of the piece • Emotions you are trying to convey with your music • Try not to focus on yourself or the audience, focus on the music

Have Fun! • Remember we all play the trumpet because we enjoy it • Trumpet playing may seem like a chore at times, this is not out of the ordinary • If this happens, pull out music that you enjoy playing or listen to great recordings that will inspire you

Performance Anxiety