| Overcoming Performance Anxiety |
Performance Anxiety Part I
Fighting performance anxiety can be nerve racking and discouraging for many actors, musicians and other performers. Abundant research shows how performance anxiety is one of the top three problems people from every walk of life experience. If it is any comfort – you are not alone up on that stage.
Many people dread having to stand up in front of a room to give a speech or presentation. For the actor, dancer and musician stage fright can stop them dead in their tracks. It may even keep them from pursuing their dreams and flourishing in their craft. The good news is that with some work you can learn techniques to reduce your stage fright to a manageable level.
As an actor and musician you know the business you are in is very competitive. The stakes are high and you are always aware of how many people have not succeeded. This knowledge can loom in the back of your mind hovering like a dark cloud ready to swallow you up. This background noise contributes to your stage fright experience.
Think about the actor who is so anxious about his performance that when he gets on stage his mind goes blank. Some actors can make it through the first line and then live in constant fear of forgetting their next lines. Some musicians experience their mouths going dry or their hands sweating so excessively that they can’t hold or play their instrument! Yet when these individuals are not in front of a large audience they may excel at their craft. Many have given world- class performances in their living rooms only to freeze up and go stiff on state.
Some Anxiety is Beneficial
First of all, anxiety is expected. It’s natural to feel anxious before giving a performance. You may never get used to it so you may as well expect and accept it. Some anxiety before a performance can be beneficial. It keeps you alert and energized but if the anxiety gets to the tipping point it can have an adverse effect leaving you tongue-tied or unable to play. Some people experience mild stage fright but see it disappear after they say their first line or begin playing their instrument.
Reasons for Excessive Stage Fright
• According to some research, people with severe stage fright usually carry very high expectations for themselves and fear being mediocre.
• After an audition some people will ruminate on their performance thinking they performed terribly. Suddenly they find themselves worrying about what others are thinking of their performance and usually imagining the worst. Since actors do not receive automatic feedback after an audition they often begin to interpret every little expression or verbal feedback as a negative reaction to their work. They start to blow everything out of proportion and become terrified of their next performance.
• Let’s face it. One of the reasons some performers or public speakers experience stage fright has to do with the way their parents reacted to them when they were young. Their parents may have criticized them and may never have given them the positive feedback they needed to build self-confidence. Guess what? We don’t have to listen to the internal negative voice anymore. That voice is from the past so let it stay there because it has nothing to do with who you are. Don’t let the past hold you back from fulfilling your dreams in the future!
Do you hear your inner critic? “I am going to mess up my lines or notes and everyone will laugh at me.” Many performers at all levels admit to thinking “I’m a phony and sooner or later they are going to find out.” You may notice a lot of your thoughts in one form or another will be about the possibility if not the eventuality of humiliating yourself. These thoughts are very common. Remember everyone has experienced irrational thoughts and fears at one time or another. And let’s not rule out the very real possibility of having a slip. Actors go up on stage – musicians break strings and hit sour notes. So what? We live to fight (or play) another day!
How can you Fight the Fright?
Make an effort to consciously notice what your inner critic is saying before a performance and write it down. The thoughts are automatic and negative so pay attention and don’t forget to write the thoughts down. Put some steady effort into pinpointing the distorted dialogue running in your mind. Ask yourself how these thoughts are going to affect you? Will these thoughts help or hinder your progress toward reaching your life goals?
Get out a sheet of paper. Draw four columns. In the first column, write down each of your automatic negative thoughts. In the second column, write down how you felt after thinking the thought. In the third column write down how accurate the thoughts are. Finally, in the fourth column write down a positive thought to replace the negative one.
Automatic Thought: I know I’m going to hit a wrong note. I’m going to get kicked off the show.
Feelings: Mind & Body: I feel so anxious my stomach is in knots. I feel stressed out.
Thought Accuracy: Even if I do play a wrong note I won’t get kicked off the show. No one may even notice.
Positive Replacement: I’m going to have a good show and play well. I’ll enjoy myself during this performance. I love playing. If I hit a wrong note – so what? I‘ve played wrong notes in the past and survived.
The key is to recognize your automatic distorted thoughts and to talk back to them replacing these thoughts with positive statements. Don’t allow these distorted thoughts to hold power over you.
Change doesn’t happen overnight so be patient. Many people have had success taming the negative chatter. Remember thoughts impact your feelings about yourself and your feelings then impact your behavior! Let me know how it goes.
References:
Powell, Douglas (2004). Treating Individuals with Debilitating Performance Anxiety: An Introduction. JCLP/In Session, Vol. 60(8), 801-808.
Hamilton, Linda (1997). The Person Behind The Mask. A Guide to Performing Arts Psychology.
Performance Anxiety Part II
Copyright 2008 Donna Deming All Rights Reserved
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