MPA6. Strategies to Manage Music Performance Anxiety

In our previous discussion, we explored the complex nature of Music Performance Anxiety (MPA) and the multifaceted factors that contribute to it. Now, we turn our focus to practical strategies for managing MPA, drawing on research findings to offer evidence-based approaches that can help musicians at all levels perform with greater confidence and enjoyment.

1. Cognitive Strategies: Reframing Anxiety

A major theme in research on MPA is the role of cognitive reframing. Studies suggest that shifting one’s perception of anxiety can significantly impact performance (Fancourt et al., 2015). Rather than viewing pre-performance nerves as detrimental, musicians can reinterpret these sensations as signs of excitement and readiness. This shift in perspective has been shown to improve performance outcomes and reduce the negative impact of anxiety (Osborne & Kenny, 2005).

Practical Tip: Before performing, remind yourself that physiological signs of anxiety (such as increased heart rate and adrenaline) are natural responses that can enhance focus and energy. Try affirmations like, “This excitement means I care about my performance.”

2. Exposure and Desensitisation

Gradual exposure to performance situations can help desensitise musicians to the anxiety-inducing aspects of performing. Studies indicate that repeated experience performing in front of an audience helps to reduce anxiety over time (Papageorgi et al., 2013). Simulated performance environments (such as playing in front of peers, recording oneself, or using virtual reality settings) can also provide effective desensitisation (Fancourt et al., 2015).

Practical Tip: Regularly practice performing in small, low-stakes environments before progressing to larger audiences. Recording practice performances and listening back can also help normalise the experience of being observed.

3. Mindfulness and Relaxation Techniques

Mindfulness practices and relaxation techniques have gained significant attention as effective tools for managing performance anxiety. Research suggests that mindfulness-based interventions can enhance focus, reduce negative self-talk, and improve emotional regulation in musicians (Lin et al., 2008).

Practical Tip: Incorporate deep breathing exercises, progressive muscle relaxation, or short mindfulness meditations into your pre-performance routine. Even a few minutes of focused breathing can help regulate physiological stress responses.

4. Physical Preparation: Managing the Body’s Response

Since MPA manifests physically, strategies that target the body can be highly effective. Exercise, body awareness techniques (such as Alexander Technique or Feldenkrais), and controlled breathing methods have all been shown to reduce performance-related anxiety (Kenny, 2011).

Practical Tip: Engage in light physical activity before a performance, such as stretching or walking, to help release tension. Practice slow, deep breathing, especially during moments of heightened anxiety.

5. Social and Emotional Support

Strong support systems play a crucial role in helping musicians manage MPA. Research highlights that positive social interactions before performances, encouragement from mentors, and feeling part of a supportive community can all lessen anxiety (Williamon & Thompson, 2006).

Practical Tip: Develop a pre-performance routine that includes positive social interactions, such as chatting with supportive friends or teachers. If possible, perform for trusted individuals before a big performance to build confidence.

6. Professional Support: Seeking Help When Needed

For some musicians, MPA can be severe enough to require professional intervention. Cognitive-behavioral therapy (CBT) has been found to be particularly effective in addressing performance anxiety, helping individuals develop healthier thought patterns and coping mechanisms (Clark & Agras, 1991).

Practical Tip: If MPA is significantly impacting your ability to perform or enjoy music, consider seeking guidance from a therapist or performance coach with experience in anxiety management.

Final Thoughts

Music Performance Anxiety is a common challenge, but it doesn’t have to define a musician’s experience. By integrating these research-backed strategies into practice and performance routines, musicians can build resilience and develop a more positive relationship with performing. Whether through cognitive reframing, mindfulness, gradual exposure, or professional support, there are many pathways to greater confidence on stage.

Understanding and managing MPA is a journey, and every step taken toward addressing it is a step toward greater artistic freedom and enjoyment.

References

Clark, D. M., & Agras, W. S. (1991). The assessment and treatment of performance anxiety in musicians. Journal of Anxiety Disorders, 5(3), 251-263.
Fancourt, D., Williamon, A., Carvalho, L. A., Steptoe, A., Dow, R., & Lewis, I. (2015). The psychoneuroimmunology of music: Modulation of psychological state and immune response through participatory music making. Frontiers in Psychology, 6, 76.
Kenny, D. T. (2011). The Psychology of Music Performance Anxiety. Oxford University Press.
Lin, Y., Lee, W. T., & Chen, H. C. (2008). Music performance anxiety in young musicians: Physiological and psychological aspects. Medical Problems of Performing Artists, 23(1), 16-21.
Osborne, M. S., & Kenny, D. T. (2005). Development and validation of a music performance anxiety inventory for gifted adolescent musicians. Journal of Anxiety Disorders, 19(7), 725-751.
Papageorgi, I., Hallam, S., & Welch, G. (2013). A longitudinal investigation of the role of cognitive and affective aspects of self-beliefs in predicting academic achievement in music. Psychology of Music, 41(2), 179-195.
Williamon, A., & Thompson, S. (2006). Awareness and music performance. Psychology of Music, 34(4), 491-505.

Anna Harrison - Violinist