Good preparation and mastery of the repertoire are, of course, the basic requirements for a successful concert. But how can one reduce acute stress and combat negative thoughts, uncertainty, or even performance anxiety using psychological, physical, and sensory methods?
Stress is triggered as a physiological arousal by the autonomic nervous system, and the activating hormones released as an adaptive response to potentially threatening situations. In psychological research, "eustress" is also distinguished as a rather positive stress, such as the birth of a child or a wedding, from "distress," such as a death or life-threatening danger.
The physiological processes during an acute stress reaction are controlled by adrenaline and cortisol. Adrenaline increases blood pressure, heart rate, and muscle tension, dilates pupils and bronchi, and inhibits digestion to prepare the body optimally for fight or flight. Unfortunately, on stage, one is generally not supposed to fight or flee from the audience or the stage itself. Cortisol primarily affects fat metabolism to provide short-term energy and inhibits immune responses. For these reasons, chronic stress often leads to chronically elevated blood pressure, metabolic disorders, and increased susceptibility to infections.
If anxiety (from Latin "angustia" meaning tightness) is added as a cognitive-emotional stress component, additional symptoms can arise, such as a feeling of unreality or loss of control, perceptual and concentration disturbances, increased muscle tension, and intense inner restlessness. The individual coping with acute and chronic stress is highly individual. How stressful a public performance is perceived and whether and which physical and psychological characteristics occur are determined by both predisposition and particularly by experience (desensitization through repeated exposure to the stressful situation), cognitive appraisal, and available coping strategies. Moreover, some individuals physiologically react more quickly to stress stimuli and exhibit very rapid and pronounced physiological symptoms. Approximately 5-20% of people are highly sensitive, and among musicians, there are naturally many highly sensitive personalities.
So, what tipps and methods are there to effectively and quickly alleviate the physiological and psychological symptoms of acute stress and performance anxiety?
Psychological tipps and affirmations that work immediately
In another post, we will discuss how to consciously and positively control thoughts, but short and concise sentences can already have an immediate and quick effect when confidently spoken or thought. The following statements work particularly well when applied regularly, repeated frequently, and ideally combined with physical and sensory methods (see below).
"The journey is the destination! It's just one performance among many, and there will be new opportunities afterward!"
"No one is perfect, and I don't have to be either! I'm doing my best, and that's enough!"
"I can do this! I am well-prepared!"
"I am ____ years old and have experienced a lot!/have a lot to share!"
"Listen, everyone, to what I have to say"/"I want to move through my music, not impress!"
Physical exercises and posture
Body & space: For example, "power posing," which involves placing hands on hips, standing with legs apart, and making oneself as big as possible (best done in front of a mirror); or making large, sweeping movements with arms and legs and taking up as much space for body movements as possible; On stage: Transform restlessness into controlled and engaging movement.
Constriction creates fear (from Latin "angustia" meaning tightness), while expansion gives a sense of presence and confidence. Usually, when feeling uncertain or afraid, people tend to minimize their movements rather than enlarge them.
Facial expressions: Consciously create positive facial expressions (smiling, goodwill, love, gentle expressions, etc.).
At the beginning of the 20th century, American philosopher William James and Danish psychologist Carl Lange proposed the theory that physical changes, such as increased heart rate, precede all emotions felt by the brain. Another theory suggests that both physiological reactions and emotional experiences are triggered simultaneously by deeper structures in the brain (the limbic system). In any case, physiological sensations are strongly connected to emotions and can influence each other. Simply placing a pen between your teeth can elevate mood - you can't help but smile, and the brain registers this signal and interprets it accordingly.
Movement & Loosening: Moderate exercise, climbing stairs, jumping or dancing, shaking the body.
The stress hormone adrenaline generally suppresses bodily sensations (such as pain), and increased muscle tension "lifts" the body off the ground, so to speak. Movement and exercise, including brief stair climbing just before a performance, raise the pulse due to physiological reasons and help release stress through muscle activity. Additionally, movement counteracts the stiffness of muscle tension, which is often unnoticed, and helps improve body awareness.
Breathing exercises: For example, block breathing in four 4/4 beats: Inhale evenly for 4 beats, hold for 4 beats, exhale evenly for 4 beats, hold for 4 beats (and repeat multiple times). During this exercise, one can also imagine tracing a square, with each edge representing a beat, or simply visualize the beats.
This technique works quickly and regulates the nervous system not only psychologically but also physiologically through conscious, deep, guided breathing.
Muscle tensing and relaxation: Consciously tense individual muscle groups and then consciously release them, feeling the sensation of heaviness. For example, clenching and releasing fists, raising and dropping shoulders, etc. This exercise works best when lying down, as it allows for better relaxation.
Alternating tension and relaxation helps develop a sense of muscle tone and the ability to actively relax the muscles in comparison. This is the basic principle of progressive muscle relaxation, a relaxation technique developed by Jacobsen.
See here for a guided relaxation exercise for musicians - with psychological affirmations, guided breathing and elements from autogene training and progressive muscle relaxation
Perception exercises
Perceiving the room: Feel its size, hear its resonance, see its expansiveness.
Narrowness creates fear (from Latin "angustia" meaning tightness), while expansiveness provides a sense of presence and sovereignty. Typically, when feeling uncertain or anxious, people tend to reduce their movements rather than expand them.
Taking extra time: Perform everything deliberately slowly and feel the slowness. Change clothes slowly, walk slowly, drink/eat slowly, enter the stage slowly, etc.
Adrenaline and other stress hormones tend to accelerate movements and perception.
Imagine one or several people in the audience whom you want to move with your music.
By doing so, you place yourself in a communication and interaction mindset, reducing the feeling of isolation that is typical in anxiety-inducing situations and naturally associated with solo performances.
Create a sense of emptiness instead of control:
Stress and anxiety trigger a state of heightened alertness in the body, leading to a desire to control the situation. However, attempting to control automated movements like musical processes is one of the few things that can undermine them. It is better to accept the state and imagine an inner emptiness. This can be practiced through meditation.
Feel the resonance of the instrument and ground the body:
Sensory stimuli help counter feelings of unreality and the sensation of losing balance or connection with the ground. The stress hormone adrenaline generally suppresses bodily sensations (such as pain), and increased muscle tension "lifts" the body off the ground, so to speak. Actively perceiving sensory stimuli helps enhance the awareness of the body's limits and grounding.
Other Performance anxiety tipps
Avoid caffeine and alcohol - they enhance the effects of adrenaline and can increase blood pressure in some individuals.
Get enough sleep or take a power nap - it helps relax; insufficient sleep leads to faster onset of stress.
Stay away from nervous colleagues.
Take a warm shower or bath - it dilates blood vessels, lowers blood pressure, and relaxes muscles.
Naturally relaxing teas, such as those with lemon balm, chamomile, lavender, or hops.
Utilize creative freedom on stage, such as making announcements, using props, or exploring different interpretations - it reduces the feeling of losing control.
Seek psychological advice for recurring or chronic anxieties! Mental coaching can be highly beneficial, as it is common practice in sports.
Animals, Stress, and Music
Animals, especially pets, are actually prone to stress, somewhat "highly sensitive" - just like musicians. :-) On New Year's Eve, most cats hide under their owners' beds (or behind the cello), and they may even startle and fall off the balcony when a construction vehicle passes by. Paradoxically, or perhaps precisely because of this, many animals have a calming effect on stressed bipeds, as numerous studies show, and their presence can even lower blood pressure. A study conducted by Amanda Hampton in 2020 also demonstrated that music specifically composed for cats could reduce their stress levels, while classical music and silence did not have the same effect.
Sources & further reading:
Altenmüller, E., & Klöppel, R. (2015). Die Kunst des Musizierens: von den physiologischen und psychologischen Grundlagen zur Praxis. Schott Music.
Allen, K. M., Blascovich, J., Tomaka, J., & Kelsey, R. M. (1991). Presence of human friends and pet dogs as moderators of autonomic responses to stress in women. Journal of personality and social psychology, 61(4), 582.
Allen, K. (2003). Are pets a healthy pleasure? The influence of pets on blood pressure. Current directions in psychological science, 12(6), 236-239.
Aron, E. N., & Aron, A. (1997). Sensory-processing sensitivity and its relation to introversion and emotionality. Journal of personality and social psychology, 73(2), 345.
Hampton, A., Ford, A., Cox III, R. E., Liu, C. C., & Koh, R. (2020). Effects of music on behavior and physiological stress response of domestic cats in a veterinary clinic. Journal of feline medicine and surgery, 22(2), 122-128.
Mantel, G. (2013). Mut zum Lampenfieber: Mentale Strategien für Musiker zur Bewältigung von Auftritts-und Prüfungsangst. Schott Music.
Meyer, Wulf-Uwe, Achim Schützwohl, and Rainer Reisenzein. Einführung in die Emotionspsychologie/Bände 1-3. 2006.
Selye, H. (1956). What is stress. Metabolism, 5(5), 525-530.
Video links:
Guided relaxation exercise for musicians - with guided breathing, psychological affirmations and elements from autogene training and progressive muscle relaxation (in german language)
Box Breathing:
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