Performance Anxiety 101

by Katya Gruzglina, MFT Candidate

You may have heard that listening to classical music lowers blood pressure, heart rate, and can even reduce anxiety and depression. But what happens when you are the one performing?

While performing in front of others can feel exhilarating, it can also feel stressful and overwhelming. In fact, according to a survey conducted by the International Conference of Symphony and Opera Musicians (ICSOM), a staggering 24% of classical musicians reported suffering from performance anxiety—a debilitating fear surrounding pre-performance and performance. Let’s dive into music performance anxiety (MPA), what causes it, and what you can do to treat it. 

WHAT IS MUSIC PERFORMANCE ANXIETY (MPA)?

We can't talk about music performance anxiety without first talking about anxiety. Anxiety is characterized by persistent, excessive worry and stems from the body's response to stress. When the body perceives a stressful situation, your nervous system goes into something you’ve probably heard of: flight-or-flight mode. Your brain floods your bloodstream with adrenaline and cortisol, stress hormones that prime your body to act quickly. This is not always a bad thing— in fact, a healthy dose of stress can give you a burst of energy and actually help you do your job better. However, when persistent anxiety causes your brain to constantly linger on high alert, it can feel very distressing and take a serious toll on physical and mental health.

Music performance anxiety (MPA) is the experience of marked and persistent anxious apprehension related to musical performance, which is manifested through combinations of affective, cognitive, somatic and behavioral symptoms. It can affect a musician at any point in their lifetime, and is not always dependent upon musical training, amount of practice time, or musical accomplishment. This means that despite putting in countless hours in a practice room, you might still deal with MPA— and that’s okay. 

WHAT DOES MUSIC PERFORMANCE ANXIETY LOOK LIKE? 

Music performance anxiety can affect your emotions, behaviors, and your body. You might have ruminating thoughts like “if I don’t perform perfectly, I am a failure,” or “it doesn’t matter how much I practice, I’ll probably choke on stage.” You may also experience physical symptoms like shortness of breath, sweaty palms, or excessive swallowing. When you think about performing, you might be filled with apprehension and dread. It’s important to note that MPA doesn’t occur exclusively on stage, and refers to feelings experienced by musicians in various moments and contexts surrounding performance. Whether MPA is mild, moderate or severe, if it negatively impacts your career or quality of life, it’s important to seek treatment.

WHAT CAUSES MPA?

Music performance anxiety is caused by many factors including genetic predisposition, environment, and a person’s self-esteem, tendencies toward perfectionism, and value system. Some people may only feel anxiety around performances, while others may find that the anxiety bleeds into other aspects of their everyday lives. 

A 2014 study by Kenny et al revealed that the most commonly self-reported triggers for MPA were “pressure from self,” “excessive arousal,” and “inadequate preparation for performance.” While the DSM-V defines performance anxiety as a subset of social anxiety disorder, studies are starting to view MPA as an occupational hazard of being a classical musician rather than a pathology. The working conditions of performing musicians can generate an environment of stress that is much greater than observed in other professions. In order to work, performing artists have to keep their skills in peak form, spend many solitary hours in practice rooms, constantly self-evaluate their performances, and subject themselves to close scrutiny when performing in public. Moreover, the constant stress of auditioning and endless competition create the perfect breeding ground for overwhelming uncertainty and self-doubt. 

WHAT YOU CAN DO TO MANAGE MPA

Thankfully, there are many steps you can take to reduce and prevent MPA. Therapies include cognitive behavioral therapy (CBT), biofeedback, exposure therapy, and mindfulness-based therapy like acceptance commitment therapy (ACT). Yoga, alexander technique, and reflective journaling can also help. Studies have shown that combining treatments have the best results for managing MPA. For example, CBT can help you examine and reframe negative thought patterns surrounding performance, while yoga and alexander technique can help manage the physical symptoms, with a focus on deep breathing and releasing muscle tension. In other words, approaching MPA from all sides adds tools to your toolbox to help manage your anxiety. A therapist can work with you to determine which treatment is the best fit for you— in cases of severe MPA, medication like beta-blockers or antidepressants can be prescribed in conjunction with therapy to get your system in balance. 

Next time you’re prepping for a performance, take a few simple steps to help alleviate your MPA— begin to journal, take time to scope out the venue ahead of time if possible, and build a pre-performance ritual. These small actions can help alleviate some of the unknown elements of performance and help you regain control.