Understanding Stage Fright: Definition and Symptoms
Stage fright is the tense, nervous, uneasy feeling that comes just before you take the stage.
You might’ve also heard this referred to as performance anxiety – that’s the fancy name in performance psychology.
And because you’re here and reading this, I’ll take the liberty of assuming this is a familiar scenario for you:
You’re about to step onto the stage, and your hands are shaking, your heart is beating like a drum, and suddenly you’re overthinking everything.
Sounds familiar?
That's stage fright in action. Some of us even feel nauseous or forget the lyrics we've practised too many times before – and thought we perfected it.
As you might imagine, these symptoms can severely impact a musician's ability to perform well. And naturally, this struggle with falling apart in front of an audience can lead to a cycle of anxiety.
After all, you’ve spent ages practising and could play just fine in the practice room… So why is performing so frustrating now?
The Psychological Roots of Stage Fright
At its core, stage fright stems from a fear of judgement and failure.
Because when we step onto the stage, we’re not not just showing our skills like in a lesson:
We’re also exposing ourselves to criticism and ridicule.
And it is this feeling of vulnerability that triggers our innate fight-or-flight response.
Well, to be fair, it’s actually a useful mechanism – one that was refined over millennia to protect us from threats.
But is an audience really a threat?
Our minds seem to think so. This is why you’re imagining worst-case scenarios — forgetting notes, making mistakes, or facing a tough crowd.
That’s why performing is a mental game – one that can be incredibly challenging to win.
How Physical Reactions Contribute to Stage Fright
Our bodies react to stress by releasing adrenaline. You’ve probably heard about it before: This is the hormone that prepares us for fighting the threat, or fleeing the scene.
And it achieves this by increasing heart rate and blood flow to vital organs like lungs.
That’s all great if you're running a marathon…
But not so helpful when you're trying to play a delicate piece of music.
Shaking hands, a dry mouth, a racing heart, a knot in your throat, nausea, a tongue that feels thrice its size — these symptoms make it hard to perform with the precision and emotion that we need.
Some Common Triggers for Musicians
So what sets off this cascade of anxiety? There are sooo many reasons why you might be experiencing them.
Here are some common triggers:
High Stakes Performances: Major concerts or auditions where the pressure is immense – like competitions and tests.
Lack of Preparation: Not feeling ready for various reasons – could be anything from not having slept well or eaten something in a while, or genuinely not having enough time to prepare.
Past Negative Experiences: Previous bad performances like to linger in our minds and pop up their heads at the most inconvenient times.
Audience Composition: Performing in front of teachers, peers, critics, or large crowds are more stressful than a regular audience.
Personal Expectations: This one’s though – because setting the bar impossibly high for yourself might be sabotaging your efforts by making you panic.
So the best way to anticipate and manage stage fright is to recognise these triggers.
Perfectionism and Its Impact on Performance Anxiety
Ah, the good old perfectionism.
It’s a double-edged sword. Because while striving for excellence can help us reach new heights, setting unattainably high standards for ourselves can also be crippling. When every minor mistake feels like a catastrophe, we begin to constantly criticise ourselves… not to mention the dissatisfaction of never feeling good enough.
My suggestion?
Cut yourself some slack. You’re an artist – and perfection has no place in art. We want connection, we want authenticity, we want emotion…not an overly perfected piece that leaves us indifferent.
Procrastination: A Byproduct of Stage Fright?
Wait – what’s procrastination doing in a post about stage fright?
Well, turns out, the two are closely related.
Have you ever found yourself delaying practice or avoiding preparation for a concert?
That's the procrastination I’m talking about… and it’s often fueled by some underlying fears.
You know, just like the stage fright.
Deep down, you might be worried about beginning practice and realising that you have a lot of work ahead of you… or maybe not preparing well for an audition is your way of protecting yourself: This way, if you fail, it’s okay – you didn’t give your 100% anyway.
The irony is, procrastination only makes things worse. It increases our stress levels and feelings of inadequacy as performance time approaches.
My easiest solution? Disciplined time management and setting small, achievable goals. Break tasks into manageable chunks to make this process less daunting… and keep showing up, no matter how unmotivated or bored you are.
Some Strategies to Manage and Overcome Stage Fright
Okay, I know there’s nothing more that you’d like to do than get rid of these pesky stage nerves.
But it’s such a normal part of being human that it may not be possible to eliminate stage fright entirely.
That doesn’t mean all hope is lost though.
There are several strategies can help you manage it:
Preparation: Imagine you’re about to give a speech. Wouldn’t you feel more confident if you knew your material inside and out? The same goes for music. Thorough practice builds confidence. The more prepared you are, the less room there is for doubt.
Visualisation: Picture this – you’re on stage, and everything is going perfectly. Really focus on the feelings of joy and pride… and just like that, you felt these emotions, right? Visualisation is a powerful tool simply because our minds cannot differentiate between imagination and reality. So by imagining yourself performing successfully, you create a mental blueprint for success – not to mention feeling much better, much quicker.
Breathing Exercises: Have you ever noticed how taking a few deep breaths may quickly make you feel more relaxed? Deep breaths can help calm your nerves by decreasing your heart rate and allowing your mind to reset. The next time you're nervously waiting backstage, consider taking five deep belly breaths and exhaling slowly in between.
Mindfulness: Being fully present leaves less room for worrying about the future ("That difficult bit is coming up. What if I make a mistake?") or regretting the past ("I cannot believe I played a wrong note there!").
Focus Training: This is a level up from mindfulness, similar to flow state on demand. Training your attention to focus entirely on the music will help you avoid distractions such as trembling hands or an overactive mind, resulting in improved performance.
Gradual Exposure: Begin with a small audience, such as a pet or a loved one, then gradually increase the challenge. This method allows you to gradually increase your confidence.
Professional Support: Sometimes, a little additional assistance can make all the difference. A coach who specialises in performance anxiety can provide specialised solutions to meet your specific needs.
And while stage anxiety can make it tough to have fun and enjoy your profession, please realise that every artist has suffered similar worries at some point. It's not a sign of weakness but a testament to how much you care about your art.
But stage fright doesn’t have to be your destiny.
Imagine yourself stepping onto that stage with a newfound sense of calm and confidence.
It’s entirely possible – and this is what I want for you, dear musician.
This is why I created a step-by-step masterclass to help you take the spotlight with confidence. And you can learn this proven strategy under 60 minutes.
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