Do Your Students Get Performance Anxiety? Try This Technique.

It is widely accepted that stage fright, or rather, performance anxiety, affects everyone. Even seasoned musicians can be struck by that most unsettling feeling. So, the question becomes, how do performers get past this? “The show must go on” isn’t enough to break down this barrier. Ultimately, it comes down to the individual and how they handle stress and anxiety.

One of the most helpful secrets a director shared with me was simply to breathe. Oddly enough, she was right. It’s funny how much of the body can be affected by something so simple. After she said that, I realized what little breath I was using. While I was standing in line waiting to be called into the audition room, there was only one reason I could think of as to why I had sweaty palms, a racing heartbeat, and a lack of breath: my anxiety. From that moment on, I took every chance to inhale as deeply as possible. Within minutes, my demeanor changed, and I could focus more clearly on the task ahead.

That one experience sent me on a journey to uncover even more ways to handle my performance anxiety. Years later, it still isn’t completely gone, but it is much more manageable. (One thing to consider is that no person is chemically and biologically the same as anyone else. Sometimes stress management requires more than mental discipline.) One of the most effective ways I found to help manage performance anxiety is mindful meditation.

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s happening around us. In performance, the ability to be fully present is paramount. If performers zone out or revert to auto-pilot mode, they become susceptible to glitches or breakdowns. Or if something unexpected occurs, which is not so unlikely when performing live, a performer may not be as quick to react and adjust. Being mindful in performance is key.

Festival and contest season is an exciting yet demanding time for music educators and students. To help with this, Alfred Music has created The Ultimate Guide to Festival & Contest Season ––an in-depth digital guide from music education experts packed with resources, repertoire ideas, preparations strategies, and more to help you and your students thrive during this busy season.

Overcoming Performance Anxiety through Meditation

Meditation is the act of engaging in contemplation or reflection. In essence, mindful meditation is the act of engaging the basic human ability to be fully present and aware. The most opportune time to do this as a performer is before every practice and again before the performance itself. Starting rehearsals by practicing 2–3 minutes of mindful meditation will help your ensemble focus, with the long-term goal of overcoming performance anxiety on the big day.

Here are some simple steps to help guide this process for students:

1. Find a spot—chair, cushion, bench—and sit comfortably.

2. Take several moments to feel what your body is doing. In whatever position you choose to meditate, every part of your body should be comfortable and at ease. Do not stiffen or tighten muscles.

3. Drop your chin and inhale as deeply as you can. Exhale slowly.

4. Relax here for a few minutes. Bring your attention to your breath and what your body is feeling. Focus on different parts of your body—especially your breathing, and take a few moments to register the physical sensation of breathing. (Music educators: this is a good opportunity to practice various breathing exercises!)

5. From this point on, your mind will wander. That’s okay. As time goes on, you will learn how to redirect your thoughts and keep focused. But until then, when you do realize your thoughts have wandered, gently return your attention to breathing.

6. After 2–3 minutes and with intention, gently lift your gaze and notice any sounds in your environment. Notice how your body feels, your thoughts, and your emotions, then decide how to engage in the rehearsal or performance with your fellow musicians.

The hardest part of mindful meditation is consistency. Daily practice is ideal, but even if it’s only before rehearsals or once a week, get your students into the habit. One day, they may overcome performance anxiety entirely, but only if they work at it. As the performance approaches and you find students swirling in a thought vortex of forgotten words or worried about being on stage in front of an audience, remind them to tap into their mindful meditation. Help them let go of those anxieties and just breathe until their mind is clear. And finally, take the stage and perform without fear.