I heard the above quote from Dr. Vanessa Cornett-Murtada this summer, at a seminar she gave to music teachers called,
Crush the Jitters! Strategies for Performance Anxiety Management
Dr. Cornett-Murtada specializes in the treatment of performance anxiety for musicians, and had some great insights and strategies for alleviating the stress we and our students feel when entertaining others:
1. The best solution is physical exercise. 5 minutes of aerobic activity 10 minutes before performing.
2. Stress is the result of our own thinking. The mind can not process negatives. When we say to ourselves, "Don't make mistakes" or "Don't play badly", the brain perceives, "Make mistakes", and "Play badly". Focus instead on what you WANT to happen. "I will play well, and enjoy the experience."
3. Deep breathing really works! There is a nerve connecting the diaphragm to the hypothalamus, which is the part of the brain that gets activated when we experience fright. When we take deep breaths, the brain calms. Try controlled breathing; breathe in for 3 counts, then breathe out for 3 counts.
4. Creative visualization is another great technique. The same parts of the brain and nervous systems get activated when you imagine playing, as when you are actually playing! Visualize a wonderful performance. The more senses you can engage in your visualization, the better the experience. This takes practice, so start now! Remember, that which preoccupies our thoughts tends to become our reality.
5. Performance anxiety isn't all bad! It brings us increased energy and concentration, mental acuity, and reminds us that we really care about what we're doing.
Please visit or revisit my blog, Recital Season for more thoughts about playing in front of others and additional relaxation techniques.
I love comments, so feel free to write about your experiences, and share relaxation techniques that have worked for you! Many Thanks, Gaili
Before an interview or important event, I always try breathing deeply to keep myself calm. When I'm really nervous, I take my mind off of things by listening to music or talking with friends about a different subject. If I can't sleep the night before, I let myself wake up early and spend some extra time preparing myself.
ReplyDeleteHowever, if I'm nervous for something physical like a sporting event or athletic competition, the nervous energy helps me perform at my peak. I practice as much as possible before hand without tiring myself out. Again, some motivating music helps to get me totally focused!
Great strategy. Listening to music you love is the best way to calm yourself and motivate yourself!
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