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Understanding and coping with the stress of performance

We all have a tendency to post-mortem our performance after a concert, audition, or exam, focusing on the negatives and the errors rather than the good things, and in the heightened state of sensitivity that often accompanies such occasions, small errors can become huge. Of course it is important to review what happened and to reflect upon it, for this informs our future practising, but dwelling too long on mistakes is not healthy as it can  negatively colour our attitude to our music making.

Wouldn’t it wonderful if we could see into the future and predict what is going to happen in a performance? To be able to look ahead and figure out all the things that could go wrong, and try to work out what you can do to prevent those things from happening. We might call this a “pre-mortem”.

The “pre-mortem” technique of risk assessment was devised by research psychologist Gary Klein who found that “prospective hindsight” – imagining that the event has already happened – increases and improves our ability to correctly identify reasons for future outcomes. We can use this technique to help us prepare for stressful situations – such as performing – and a pre-mortem ahead of that potentially high-stress situation can ensure that rational thinking and reactions are available to you despite the inevitable physical and emotional side-effects of stress.

As musicians the single most important thing we can do to protect ourselves is good preparation. This is not simply practising at the piano but also recording and filming ourselves, playing to other people (teachers, friends, colleagues), playing other pianos, giving practise performances ahead of the big day, visualising the performance and imagining the sounds of the music in our head before we play, recalling previous successful performances, and engaging in positive, affirmative and mindful thinking. This is the musician’s “prospective hindsight” toolbox.

Managing our anxiety is another important aspect – and I refute anyone who says they do not feel nervous ahead of a performance, whether they are a world-class internationally-renowned musician or a young person taking Grade 5. Being nervous is normal; it is also a sign that you care about what you are doing. Understanding why we are nervous is also important: when asked, most people will respond that it is fear of making a mistake that fuels the anxiety.

Fundamentally, performance anxiety is fuelled by straightforward fear, and this is hard-wired into our physiology. There’s an evolutionary reason for this: when face-to-face with a predator, the body goes into “fight or flight” mode and releases stress hormones adrenaline, nor-adrenaline and cortisol, which cause certain bodily systems to shut down (for example, the digestive system, the libido, and the immune system) to focus on supplying the brain and muscles with much-needed blood, glucose (sugars) and salts to enable the body to react immediately: stand and fight that sabre-toothed tiger or flee from it as quickly as possible. The physical symptoms of performance anxiety – racing heart, sweating, nausea, trembling – are entirely due to the release of stress hormones, and one’s anxiety can actually increase by worrying about these symptoms.

In a performance situation, the body reacts in exactly the same way as in the sabre-toothed tiger scenario, and the physical side-effects of stress hormones flooding the body can be extremely unsettling when we are trying to be as calm as possible in order to play accurately and well. Many of the techniques suggested for alleviating performance anxiety are to do with “kidding” one’s mental state – positive affirmation (“I can do it!”), Neuro-Linguistic Programming, mindfulness – which can distract one’s mind away from negative thoughts and damaging self-criticism. There are also some very useful physical strategies, including deep-breathing (Pilates-style thoracic breathing) and power poses, which have been proven to reduce cortisol and increase testosterone. In addition to the unpleasant physical symptoms before the performance, many of us also suffer afterwards due the depletion of sugars and salts during physical effort, and the effect of the stress hormones leaving the body and the body settling back into its normal state. frustrated-piano-teacherThese symptoms, which may linger for a good 24 hours post-performance, can include tiredness, grumpiness or depression, and physical aches and pains. Personally, I have found these symptoms more unpleasant than those of pre-performance anxiety. That is until a pianist friend of mine, who is a medic at a leading London teaching hospital, suggested I try using an isotonic sports drink before and after a performance.

Sports people use isotonic drinks, which contain similar concentrations of salt and sugar as in the human body, to help fuel the body when exercising, and to replace electrolytes and carbohydrates which are depleted during exercise. These drinks (the leading brands are Powerade and Gatorade) have also been proven to help patients recover more quickly after undergoing complex colorectal surgery (surgery which puts the body under significant stress) resulting in reduced morbidity rates. I used Powerade before and after a recent concert and took note of the effects. Certainly, I didn’t feel as physically or mentally tired after the performance (c45 minutes of continuous playing of advanced repertoire), and by continuing to drink Powerade on the drive home after the concert seemed to reduce the post-concert slump and the aches and pains I usually experience the day after. An understanding of what my body was undergoing physically before, during and after the performance certainly helped too, and I think if more musicians appreciated the physiological effects of stress they may be better equipped to cope with the psychological side effects too: it largely is not “all in the mind”, rather it is “all in the body”.

Until fairly recently, performance anxiety was a taboo subject for most musicians. To discuss it openly may betray a weakness which might lead to loss of work and by default income. Today many of the leading conservatoires and music colleges have courses, workshops and practitioners in place to help students understand and cope with performance anxiety: the Guildhall School of Music and Drama, for example, offers a course in mindfulness for performers, while the Royal College of Music has a dedicated Centre for Performance Science. I believe that a better understanding of the physical effects of stress combined with a positive and sympathetic approach to the emotional and psychological effects will enable musicians to not only discuss performance anxiety more openly with teachers and colleagues, but also put in place effective personal strategies to enable them to play with confidence, fluency, expression and vibrant colour.

 

Further reading

How to stay calm when you know you’ll be stressed – TED talk by Dr Daniel Levitin

Your body language shapes who you are – TED talk by Amy Cuddy

Science finds new way to overcome your performance anxiety

 

(Header photo from livescience.com)

 

 

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Originally Composed was an exposé about the use of beta-blockers by classical musicians. A heart medication drug that helps stop your body’s fight or flight response when faced with stage fright. For years musicians, surgeons, actors, dancers, and lawyers have used beta-blockers as an unspoken solution to the problems of stage fright. Some would call them performance enhancing and others performance enabling. We’re going to ask those questions of course, but it’s more about all of the ways musicians have overcome performance anxiety. You might feel it too when you’re giving a presentation or when you’re put on the spot in a meeting, but understanding whats happening internally and having a strategy to overcome that fear is what musicians have been practicing for years. Painting a broader picture of what the real problems might be we’ll hear about how some amazing and dedicated musicians have found answers in a world where a few minutes on stage can close or open the gates of success.

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From the press release

John Beder, director and producer of Composed, has spent the past 9 months traveling the US and UK interviewing classical musicians and health care professionals, building a comprehensive story about the ways musicians have overcome performance anxiety.Initially, Beder was interested in the debate surrounding a prescription drug called propranolol, a heart and blood pressure medication that some musicians use to calm the physical symptoms of stage fright. After many months of interviews and conversations, Beder has learned of a plethora of additional remedies which musicians have explored and embraced in their quest for the highest quality performances.

In exploring these anxieties and remedies, Composed explores themes that are relevant to everyone, not just musicians: on how people deal with fear and pressure; how to understand and address moments of fear and doubt; how to move past these obstacles and achieve high-­‐pressure, high-­‐performance goals.

In the research phase of Composed’s pre-­production, Beder focused on a key question about what methods of addressing performance anxiety are most popular amongst classical musicians. A 1987 study with the International Conference of Symphony and Opera Musicians (ICSOM) has stood for the past 28 years as the closest indicator of what’s happening within American orchestras; it is long overdue for an update. The original survey was also the first publication made about the percentage of musicians who used propranolol, or beta-­blockers, and is often quoted when mentioning the drug.

With the support of ICSOM Beder sought out health professionals from the US, UK, and Australia, and has worked with them to develop a new survey to learn what has changed among musicians over almost 30 years, where performance fears come from, and what can be done to address them.

As a guest presenter of the 53rd annual ICSOM conference in Philadelphia, Beder encouraged the delegates of all 52 orchestras represented to participate in this new survey. ICSOM is the only organization of its kind in the US, representing 52 orchestras and over 4,000 classical musicians.

About the film-maker

John Beder is a percussionist, classical musician, and filmmaker based out of his hometown of Boston, MA. Composed is a forthcoming documentary about overcoming performance anxiety, and the lengths to which professional classical musicians are willing to go to deal with the stress of performance. Beder is anticipating a Spring/Summer 2016 release of the final feature. Learn more at www.composeddocumentary.com.

Contact:

John Beder, Bed Productions LLC
617 383 4407; johnbeder@me.com

facebook.com/composedkickstarter

twitter @JanBoder

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This a question we all ask ourselves from time to time, sometimes more frequently than we should. Am I good enough to pass this exam? Good enough to compete in that festival? Play in that concert? To be a piano teacher?

Society sets targets for us which are ingrained from the moment we enter primary school. Will I make the grade? What if I get the answer wrong? From an early age we are programmed to measure ourselves and our progress against the expectations of others and unseen external forces.

As pianists we tend to spend a lot of time alone, with just the instrument and (mostly) dead composers for companions. Practising and studying alone, it is easy to start questioning our abilities: a bad practise session can leave one wondering “can I actually play the piano?” In addition to our own self-doubt, the opinions of others, in particular teachers and mentors, can have a marked effect on our self-esteem which may colour the way we approach our music making. In extreme cases, when one is subjected to very negative feedback about one’s abilities, this can lead to stress which manifests itself in both emotional and physical symptoms such as depression, tendonitis and focal dystonia. Even in less extreme instances, negative comments about our playing can affect our day-day-to relationship with the piano and lead us to question our abilities.

Learning confidence and to be trusting of one’s musical self is an important aspect of one’s development as a musician. I see this in my students, most of whom are now teenagers who are beginning to make important decisions about future study and even post-school careers. Very used to being spoonfed and “nudged” into the “right” direction by teachers and parents, they are less certain when asked to make decisions about their music. They want reassurance that they are playing in the “right” way, that they are “good enough” to pass their next grade exam. They want to know how their peers are progressing, who has passed this or that exam and with what mark. A Merit? A Distinction? They talk about others being “better” than them, when I hasten to point out that a student who is working towards Grade 7 or 8 is not “better”, simply more “advanced”. Their anxieties cause them to lose sight of what I consider to be the most important aspect of music making: communication.

I share many of my students’ anxieties; and many of my own issues stem from unhelpful comments by teachers at school and beyond, and feeling disadvantaged by the fact that I did not study music at university or conservatoire. Add to that, a long absence from the piano post-university when I was occupied with other things: career and family.

When I returned to the piano in my late 30s, I did so with a vengeance, soaking up repertoire, concerts, recordings, films and books on the subject. I even befriended a few professional pianists. And this is where the trouble started. I began to compare myself to these people, to measure my own reasonably competent efforts at the piano against these people who had the training, the mindset, and that special je ne sais quoi which set them apart from the rest of us. I wanted to attempt the same repertoire, walk across the concert platform with the same special brand of sangfroid – and play beautifully. Just like they did. I assumed these people were unassailable, that they never suffered from self-doubt, nor ever asked “am I good enough”?

Of course, there is nothing wrong with drawing inspiration from these people and the music they make. Indeed, inspiration is a wondrous resource, which drives us to explore, create and achieve. But by constantly measuring myself against the achievements of others, I found I was continually frustrated by my own progress, or lack thereof, and regularly wondered if I was indeed “good enough”.

Recently, however, I’ve reached a state of acceptance. I’ve found other ways of connecting with professional musicians, mostly obviously through this blog, and I’ve stopped wishing I could do what they do. Because I am doing what they do, in my own way – through the concert series and group for adult amateur pianists which I co-organise with a colleague. I’ve performed in concerts, organised and promoted concerts. I make and share music in a way which suits me and my capabilities, and I get a tremendous amount of pleasure from doing so.

How to feel you are good enough……

  • Don’t constantly compare yourself to others
  • Don’t deify the composers, professional musicians or the music
  • Don’t set yourself unrealistic targets – this can lead to over-practising, stress, tension and physical injury
  • Choose repertoire which you enjoy playing, not because someone said “you should learn this!”
  • Don’t blindly follow the advice of teachers, colleagues or friends. Be questioning and inquisitive. One person’s method may not suit you.
  • Enjoy and appreciate the positive endorsements of teachers, colleagues and friends
  • Cut yourself some slack: you don’t have to practise every day, you don’t have to use Hanon exercises just because Joe Bloggs next door does.
  • People are not necessarily “better”,  just “more advanced”
  • Remember that even top flight professional artists suffer from anxiety and stress. They are just better at dealing with it!
  • Enjoy your music. Play, listen, go to concerts, share music with friends.

Further reading and resources

On Jealousy and True Belonging

Beyond Stage Fright – top professional musicians and teachers talk about how they cope with performance anxiety and stress

Music From the Inside Out (Charlotte Tomlinson) Not just for professional  musicians, this book is applicable to anyone who suffers from the issues explored in this article. Charlotte’s clearsighted and down-to-earth approach equips you with the tools to unlock what is holding you back.

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Stage fright remains a largely taboo and highly sensitive subject amongst musicians, yet the anxiety of performance is a common feeling experienced by many, including some of the world’s top-flight artists. Learning how to manage performance anxiety is a crucial part of the performing artist’s craft, and musicians of all levels and ages can learn from the professionals who have developed effective strategies to manage the stress associated with performing.

The Beyond Stage Fright online summit is a series of video interviews given by top international soloists and principal orchestral players, along with leading writers and teachers who all share their unique take on managing performance stress. Host Charlotte Tomlinson, pianist and author of Music from the Inside Out, uncovers the whole topic, giving you a rare chance to look into the inner world of the professional musician. The interviews are fascinating, insightful and inspiring!

To get access to the summit, you need to sign up to the website: www.beyondstagefright

The summit goes live on Friday May 29th and once you register, you will receive access to two video interviews a day for 11 days in your inbox.

Musicians, writers and teachers taking part: • Hilary Hahn (violinist) • John Lill (pianist) • Martin Roscoe (pianist) • Tracy Silverman (US electric violinist) • Claire Jones (harpist) • Amy Dickson (classical saxophonist) • Zuill Bailey (US cellist) • Paul Harris (educator/composer) • Janice Chapman (singing teacher) • David Krakauer (US clarinettist) • Swingle Singers • Maya Beiser (US cellist) • Martin Owen (principal horn BBCSO) • Louisa Tuck (principal cello RNS) • James Rhodes (pianist) • Louise Lansdown (Head of Strings, Birmingham Conservatoire) • Michael Whight (clarinettist) • Roderick Williams (opera/concert singer) • Elise Batnes (leader Oslo Philharmonic) • Eric Maisel (US writer on Performance Anxiety) • Diane Widdison (Musician’s Union)