01 November 2024
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For many pianists, the thought of performing in front of an audience brings a mix of excitement and nervousness. But for some, this excitement can turn into debilitating anxiety that may even affect their playing. If you’ve struggled with performance anxiety or stage fright when playing the piano, you're not alone. This guide will walk you through some effective strategies and techniques for overcoming performance anxiety so you can perform at your best.
Understanding performance anxiety and stage fright
Performance anxiety, or stage fright, often stems from the fear of being judged or making mistakes in front of others. These feelings are common among musicians, whether they’re professional performers or just starting to share their music with the world. The physical and mental symptoms of performance anxiety include increased heart rate, sweaty palms, shallow breathing, and racing thoughts. Understanding where these reactions come from can help you address and ultimately manage them.
Recognise and accept your fears
As cliché as it may sound, one of the most important steps in overcoming performance anxiety is acknowledging and accepting your fears. Realising that everyone has vulnerabilities can help you start accepting yourself as a pianist without the pressure to prove anything to others.
Self-compassion in your musical journey
Instead of viewing anxiety as a weakness, understand it as a natural response. Shift your focus from being a "perfect" performer to being an expressive, engaging musician. Accepting your individuality and embracing your style will make a significant difference in reducing anxiety.
How to prepare mentally before a performance
1. Practise positive self-talk
Negative thoughts often lead to increased anxiety. Combat these with positive affirmations:
- Remind yourself of your past successes and capabilities.
- Replace thoughts like "What if I make a mistake?" with "I’m well-prepared and capable."
- Remind yourself that if you do make a mistake, it’s not the end of the world!
2. Visualise success
Visualisation is a powerful tool in mental preparation. Spend time each day imagining yourself performing confidently and playing your best. Try to picture every detail—sitting at the piano, hitting the keys, and hearing the audience's applause. Visualising a successful performance creates a sense of familiarity, which can help reduce nerves.
Tip: Visualisation can be a great addition to your daily practise routine, especially leading up to a performance.
Physical techniques to calm your nerves
Your physical state has a huge impact on your mental state. Managing your body’s response to anxiety will make you feel more in control during a performance.
1. Deep breathing exercises
Deep breathing helps slow your heart rate and calms your mind. Here’s a simple technique to try:
- Inhale slowly through your nose for four counts.
- Hold for a brief moment.
- Exhale through your mouth for six counts.
- Repeat a few times until you feel a noticeable sense of calm.
Why not try the breathing exercise recommended by the NHS.
2. Progressive Muscle Relaxation
This technique involves tensing and releasing different muscle groups, which helps release stored tension in your body. Start by tensing your toes and gradually work your way up to your neck and shoulders.
The below video will walk you through how to do progressive muscle relaxation.
Develop a Pre-Performance Routine
Creating a pre-performance routine can help set you up for success and build confidence. Having a set of consistent actions to follow before each performance will help to keep you grounded and calm.
Example of a Pre-Performance Routine:
- Warm-Up Exercises: Run through simple scales and arpeggios to relax your fingers.
- Review Positive Affirmations: Remind yourself of your hard work and preparation.
- Engage in Breathing Exercises: Calm your body with controlled breathing.
- Visualise Success: Imagine a successful, enjoyable performance.
- Stay Hydrated and Eat Lightly: Avoid caffeine, which can increase jitters, and ensure you’re well-hydrated.
Read more on ways you can improve your warm up regime.
Tips for Managing Stage Fright During a Performance
Once you’re on that stage, some additional techniques can help you keep your anxiety in check.
1. Focus on the Music, Not the Audience
Shift your focus from the audience to the music itself. Imagine you’re playing just for yourself, as you do during practice. Immerse yourself in the piece, concentrating on each note and phrase.
2. Find a Friendly Face
We don’t recommend picturing your audience naked, but if you can, find a familiar or friendly face in the audience. Looking at someone you trust, before you begin to play, can reduce nerves and help you feel supported.
3. Accept Mistakes Gracefully
Remember, mistakes are a part of live performance, and they’re often far more noticeable to the performer than the audience. When mistakes happen, let them go and move forward without dwelling on them.
Rehearse in Performance-Like Conditions
Practising in an environment similar to a performance can help desensitise you to stage fright.
Some ways to replicate performance settings include:
- Playing in front of friends or family to simulate an audience.
- Recording yourself and listening to it later. Recording sessions give you a sense of accountability, which is helpful for preparing for the real thing.
- Practising in different locations, such as a community hall or local music school, to get used to playing on different pianos and in varied settings.
Read more about how you can record yourself effectively for practise.
Building Long-Term Confidence
Overcoming performance anxiety doesn’t happen overnight. However, consistent practice of the techniques above will improve your confidence over time.
1. Regularly Perform in Low-Stakes Environments
Find opportunities to perform in settings where the pressure is low. You might play at a small community event, for a group of friends, or even for yourself in a larger space. Building up these experiences gradually prepares you for bigger performance.
2. Celebrate Small Wins
Acknowledge each milestone along the way. Every time you perform, regardless of the outcome, you’re building resilience and improving. Take note of what went well, and congratulate yourself for stepping outside your comfort zone.
3. Work with a Mentor or Teacher
If you’re still struggling, consider working with a mentor or teacher who can provide guidance, encouragement, and specific strategies for managing performance anxiety. Mentors can also help you with structured feedback on your playing, which boosts confidence over time.
Embrace the Joy of Playing
Performance anxiety can be challenging, but it doesn’t have to hold you back. By accepting your fears, practising positive self-talk, and gradually building your confidence, you can reclaim the joy of performing the piano. Remember, every pianist experiences nerves to some extent. With each performance, you’re not only entertaining your audience but also overcoming a personal challenge and growing as a musician.
Wherever you are on your musical journey, be patient and kind with yourself. Celebrate your progress, and keep playing.
We’d love to hear your story! What techniques have helped you manage performance anxiety? Share your thoughts by dropping us an email and why not join us for one of our webinars to build your confidence on stage.