Dealing with my crippling performance anxiety + 3 tips!!
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- เผยแพร่เมื่อ 3 ก.ค. 2024
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I have had major performance anxiety my whole musical life. I have come to regard it as a disability, and I don’t feel guilty about using beta blockers any more than I do about wearing glasses. Love your channel, keep up the good work!
Thank you !!
How do you feel beta blockers effect you as a performer? I’ve never used them and have heard very mixed reviews.
@@AMARINS Personally I haven't noticed any effect out of Beta blockers. Feels like placebo to me, maybe it works for some. Or if you're just slightly nervous. They can also work in reverse, because you think "Omg I need to rely on these things, I'm pathetic and doomed". It's all about confidence really. When I did live shows, doing strenuous physical exercise helped me more. Like running 15 kilometers earlier that day, before a show. "If your feet ache, your hands forget to shake". Overall physical exercise calms the nerves.. its not typical for musicians, but only takes 1h per day really
@@shredd5705 interesting thoughts, thanks! Yes I personally definitely feel that going for a run, swim, or some yoga on the day of a concert can help enormously. As you say though, I would be so scared to become dependent of any drug. Although I can also understand that it’s helpful to many people!
I was gun shy about taking medication but I learned about Propranolol. It blocks the adrenaline and stress hormones so physically you won’t feel the racing heart nor heavy breathing. My anxiety sky rockets in presentations and large meetings. Propranolol was the best thing that happened to me in my career.
Does it help with the throat clogging up because it happens when I present I can't talk properly and my throat feels like it's getting squeezed ?
@@sozag836 possibly, because if the throat clogging is the byproduct of excessive adrenaline from stress then propranolol will inhibit your body from accepting adrenaline.
And don't worry, I use it daily for hyperthyroidism (it turns out my hands were trembling when playing because I was sick and didn't know it until I started having very dangerous arrhythmias and tachycardias). It really doesn't shorten your lifespan, it literally just blocks adrenaline. As long as you're producing too much adrenaline, it's fine to take propranolol. I even consider it dangerous not to take it if you need it.
I just played the last performance of my college career and your tips helped me a lot. I had literally made myself sick with anxiety leading up to it, but knowing that this truly is a common experience made me feel much less alone and I was able to perform well even with the anxiety. ❤
I didn’t even know I had performance anxiety until I got to college and my professor acknowledged it. I’m a Music Education major, but my primary instrument is voice. It is so frustrating to work so hard on a piece, and have it completely ruined because I could not even get a breath to sing the first note during a performance. I have felt so alone in this because none of my colleagues deal with it. You have no idea how helpful this video was. Not only the tips, just knowing that I am not alone in this. Thank you so much!!!!!!
I totally hear you!! I feel like performance anxiety manifests in so many different ways for each individual. It’s more common than you think!! Thank you for watching ❤️
Hi, @rayvn02. Appreciative to connect with you in this community. 🙂 I’ve been a musician for over 15 years now and still experience stage performance anxiety symptoms. As a recent doctoral graduate, I wanted to dive into personal research as I connect with others who experience similar anxieties whether on stage, speaking and presenting in general. Would you be open to sharing some of your valuable insights with me? Just Looking for those willing to help with my research! Grateful to find a community here! 😊
thank you! i recently just had an anxiety attack during a lesson, this was perfect timing :)
Kelly aw nooo im sorry to hear that 😞 i hope this was at least a little bit helpful!
Joyce Kwak yup, this was very useful! i’ll be trying your techniques the next time i play a piece :)
I really REALLY enjoyed this video. I, myself, as a comedian, have been dealing with a newfound issue of performance anxiety. I have been performing for over 12 years now and it just started out of nowhere. I’m on a little break right now but have my first show back on 3/11 and really found your video soothing and comforting to me knowing others deal with this stupid thing. Haha! Thank you!
Thank you for opening up this discussion. I had my first violin recital today, and started playing 2 yrs ago. I am an empath/HSP. I was very triggered playing in public, even though it was mostly with kids at an assisted living home. My hand started shaking so much, I could hardly play. Afterwards, we had to sit up front and I couldn't stop coughing. Finally, I just decided to leave and calm down. I went into the recital feeling totally prepared, and left thoroughly embarrassed. I want victory over this. By nature, an empath does not thrive in this type of situation. I hope to overcome it. When I sing at church, it is much more natural, but I want to be able to express myself on violin.
i have a vocal competition today and your video really helped me. my anxiety gets so bad that my brain goes black and i can’t breathe (& lately ive been throwing up before i walk on stage). im considering what u mentioned abt medication bc i feel so hindered and helpless when i get like this. thanks for making ppl like us feel seen :-) ur tips are the first to help me in yrs
Thank you so much. You have a wonderful sweet and direct manner. I am 72 and still fall into these traps. Sharing your experience- just that alone, is healing. I wish you well in all you do, and thank you so much for this video, which I plan to watch many more times.
You are not alone. I can so resonate with this.
Your tip number one really helped me. Thanks for sharing your thoughts. I don't feel nervous on stage I just notice my playing getting worse as I over think.
I've always delt with this. At a young age for me I would just blank out on exams... and then of course went to violin playing. 😬 The only thing that really helps me is accepting the nerves as excitement, and over-preparing. If I know the music and what I'm doing so well then I'm okay - still get the nerves, but I feel like I have a fighting chance when I get nervous. 😂 Also practicing with a high heart rate. I definitely looked like a crazy person running up and down stairs to practice getting my heart rate up. 😆
yeah !!! I'm just such a negative nancy, so even if i "do" over-prepare, it never quite feels like enough 😅 but totally!! the heart rate exercise might definitely help!
Thank you for the tips, youre an angel
Really great video! Thank you for sharing!!!❤
Thank you. I struggle very much performance anxiety. So similar to what you describe. ❤
this was one the most helpful videos ive ever seen, thank you so much!
Ahhhh!!! So happy / glad / honored to hear that!!
Thank you for sharing this. My performance anxiety is somewhat manageable, but I feel like I'm constantly on the edge of losing where I am. I get pretty shaky and this along with the feelings of anxiety make it much more likely that I'll mess up, even if I practiced well for the event. When I was doing my undergrad auditions about a year and a half ago, most of them were botched in some way (some very bad) by nerves. I could play the music, I knew I could. The anxiety only lessened as I got more used to doing auditions. By the seventh and last one, which happened to be the most important one, I didn't have any anxiety, which was a relief. But I lost that streak after I was done with auditions.
I've heard of beta blockers once or twice over the years so maybe I'll look into them as you did for high pressure situations, though I'd probably only do it if my anxiety got worse. I don't audition for grad school for another three years, but I know it's one of the most important things one will ever do. Your future job might be determined by where you went to school and who your teacher was.
Thanks for sharing your experience too, it's so similar to mine. I know there's a more natural version of beta blockers, I can't remember what it's called but it might be something worth looking into. I tried it out during a studio class performance first just to see what it actually "does."
You and I have very similar internalizations when it comes to performance anxiety. This was such a comfort knowing that I'm not alone and that you've also found ways to overcome your fears. I've been able to work through mine with some positive affirmations from colleagues I well respected. If it came from anyone else, I probably would have thought it was a nice compliment but it didn't have as much weight as it did from someone else whose opinion carried more weight. I've found that this helped me to build more confidence and remove some doubt, but I still get extremely nervous with every presentation. BUT, I've been able to work through it and do well for the most part with this so far and I'm always looking for new methods to erasing doubts while presenting. Thanks for sharing your story!
Excellent video!
thank you for this!
💛💛
When I watched some of your performances on TH-cam, I never knew you had such bad stage anxiety! My stage anxiety is also really really bad.. thank you for sharing your experiences! ❤️
Yeah...So apparently I don’t show it physically, but mentally it is a STRUGGLE! Glad you can relate, let’s work through it togetherrr ❤️❤️
What a wonderfully honest video. My music is at a much lower level than yours. I play guitar and sing, sometimes alone, often with others at the pub. I feel no particular anxiety about that as it's a very relaxed and informal setting. However, in my 60s I discovered the work of some amazingly talented fingerstyle guitarists and set off to learn this technique for myself. It has been almost like learning a new instrument from scratch. I have over an hour's worth of fingerstyle tunes with accompaniment that I can play from memory. When playing at home to my wife or the dog, I sound okay. Sometimes it flows so well I wonder if it's me playing at all. Then, when I try to play in public, at the pub, or in a more formal setting I get exactly the anxieties that you describe. I can probably cope until I play something slightly wrong, or I feel it isn't as good as it could be. Then the fingers start to shake so badly that I miss notes and lose the thread. It's like I'm using someone else's fingers which suddenly feel as fat as sausages! I often have to stop and apologise, which doesn't aid the confidence going forward. The deep breathing sounds an interesting idea. Doubt I'll go down the beta blocker route, as I'm only doing this for fun, not to earn a living. Good luck with all your future endeavours!
I think just about ALL musicians deal with performance anxiety in some way or another. I’ve been trying to accept my anxiety and try to enjoy the nerves, see every time I’m nervous as good practice for the next time. (Sometimes that technique works, sometimes not 😅) Thanks for sharing!
You are very wise
Thank you so much for sharing your personal experiences about performance anxiety ;)
I think there´s a big missconception about being a musician and no have anxiety while performing.
I normally got very shaky on my entire body when anxiety attacks :(, I just can't be myself, Instead of demostrating 6 years of practice, I sound like a 1 week begginer :/
This video needs more views, Nice channel!
So relatable! Thanks for sharing your experience!!
I think you’re right about the misconception - I have hundreds of musician friends and I don’t know one who doesn’t get nervous in some way or another!
Thank you so much for being so transparent in this because I relate to everything you feel with anxiety. ur tips helped me so much more than any other video on youtube. Thanks!
I've been taking Inderal for many years. I think that my meticulous practice and the Beta blocker gets me to a point where I can handle my fear. I still have to rely on my preparation and my talent, but it is less daunting when I breathe normally and my thoughts don't go to the negative realm of performing.
I’m trying so hard to do this work presentation without propranolol to test out of training, it’s days away, and I’ve been feeling so sick from anxiety that my stomach is hurting so bad and I feel like I barely can eat, am shaking, etc. just in anticipation. I think we need to remind ourselves that everyone is different, and it’s okay if we really need to use something that helps us. I’m having a hard time excepting that right now, but I’m feeling like this amount of stress and anxiety over one presentation is worse on my body and mind. Thanks for sharing your story!
Hi Joyce. I know this video is a few years old, so I’m not sure if the performance anxiety issue is still impacting you. But I appreciate all the points you made in this video. Your sincerity and vulnerability is beautiful and brave. I work in the mental health field, and I have also dealt with performance anxiety and have utilized beta blockers in a way similar to how you use them. I have gone in a difficult direction the last couple of years and I no longer use them. Ultimately they seemed to undermine genuine confidence for me. I’m glad I had them though when performing well was critical. I do want to suggest an approach that is making a huge difference for me. It’s based on some proven treatment modalities. It’s called D.A.R.E. and is based on the work of Barry McDonough who suffered from panic attacks himself. The book is an easy read, but it’s also worthwhile to download the audiobook as the author describes his journey in his Irish accent. He has a beautiful voice. The “acceptance” that you alluded to is an essential feature of this program. I hope you’ll check it out. You seem like an amazing person to me, and I think you can make strides with this issue that will surprise you. Best wishes!
I play a brass instrument and I shake so so much that my instrument doesn't even stay on my face and I feel like I'm going to fall over. I have an A-level performance exam tomorrow and I hope these help me. I absolutely hate that I hate performing and I wish I could enjoy it but it is so much stress.
I get physically sick to my stomach. Nerves never go away.
Your tips are spot on and can be, and will be applied to my dance performance anxiety! Thank you so much!!!! How easy was it to get a beta blocker prescription?
I also experience this crippling anxiety through the first 30 seconds to 1 minute into the piece. After I get warmed up and into the music, I begin to relax - that is if my sweat hasn’t already made the fingerboard and bow too slippery. 😱
yeah, it's interesting sometimes I start off okay, and then it will hit me half way through the piece or when im almost done?? so weird
I feel for you. Vagus Nerve breathing works to relax you but won't stop the thoughts. Please implement The Basic Thought Shut Out Technique. It takes PRACTICE to strengthen cognitive control skills.
I was born with an essential tremor where my body really over-reacts to stressful situations. I use propranolol and it is the only thing other than alcohol that works for me. Alcohol does work but is hit and miss and wears off quickly whereas a 40mg propranolol tablet taken an hour before performing lasts for 4 hours or so.
So does beta blocker help with stage fright? Does it remove your nervousness completely?
Personally, I've lost the ability to play live. Used to handle it well 10 years ago, I was a promising guitarist. Playing shows for 300-400 people quite regularly. Then I tried to apply into schools to become a professional guitarist. My guitar teacher (up until that) said I have a great chance, because I already outplay some of the teachers in those schools (his words). But even when I handled shows and had the chops, I totally failed when it mattered. The judges staring at you was nerve wrecking. Because I knew this is my only shot, until next year. I played like 20-30% of my real ability. Total lockup, every time. I had Beta blockers too. Now I haven't played live in years anymore, I just play alone as a hobby and work a regular job I hate, don't have the time to practice as much anymore. I've become a lot less confident overall. I lost my thunder. Not sure if I can ever again play live. I'm introverted so it always was tough for me, no idea how I pulled it off younger. It's some kind of grim irony that God gives you the gift of music, but then he also makes you a hopeless introvert.
Nothing wrong with being introverted my friend. It simply means you get energy from being away from people. Whereas extroverts get energy from being around people. I've had performance anxiety problems for years. I'm determined to conquer it. I've been collating advice on the subject for some while. It seems to me to be a response in built from when we were cavemen. I even get it when I record. Stick with it. Let's beat this.
@@MikeFowlerguitars Yeah I get mildly stressed when I record too, when going for one take. I've been practicing as much as I can, keeping the hope alive. I enjoy music for itself too much to quit it. I'm as shy as they come, looking back I can't believe how I was able to play shows. Tricky time signatures, quite technical solos even. Where I had to take the spotlight. It feels like I was different person. But I became a different person, with my music. I knew I can do something those people can't. I just need to find that feeling again. Maybe someday, if I find the right people to perform around me. Performing alone is the worst. In conservatories, I hated that you performed to the judges with a band you never met and never rehearshed with, basically alone
Hi Joyce, thank you for sharing. Are you still taking beta blocker for your performance anxiety? How long has it been since your first time taking it and any side effects?
Also, I'm interested to know your other methods to address performance anxiety 😊
Thank you . I have a terrible fear of performing .
❤
Tomorrow having my first solo violin performance aside butoh dancing and I'm really worried about the anxiety and all. Im an adult violin player, and only played for two years so far, although quite a lot and every day.
One thing also is, that the performance is going to be purely improv, which is nerve-wracking, especially considering the melodies. What if my head is just empty and nothing beautiful comes to mind.
But yeah, this was a great video, thank you! :)
Ps. I'm thinking about maybe using principles of ACT psychotherapy for processing performance anxiety, see how it goes. You might be interested in it too!
All of the best, I'll sub to you!
Hey! Hope your performance went well! Either way, congratulations 😊 & thank you for subbing !
@@joyceplaysviolin Hey! Hahha, thanks for replying! It went as well as it ever could. In the beginning I had a reeeally shaky bow and a looot of adrenaline, so yeah really anxious. I did the deep breaths and all, they helped a bit. After the start, the anxiety started to slowly get lower and in the end I could play quite "purely". :)
Meditation was perhaps the best thing before, just being with the anxiety and fearful mind, giving space to them. I just hugged myself and allowed myself to be afraid. I think it comes close to your tip no. 1, accepting that the anxiety is a normal part of life, perhaps always will be. For me the meditation even lowered my anxiety, and made it "easier to exist". :)
Long reply but yeah, this is an interesting topic. Greets from Finland! 😊
@@ImaplanetJupiteeeerr oh yeah, I get like that too.. it's usually towards the end of the performance when I realize "wow i actually made it out in one piece" that I finally breathe and make music. Loved reading your insights as well -- thanks for watching all the way from Finland!!
I was rehearsing Thursday and my directress told me I am supposed to be prepared when I had just overcome the flu. I told her I had been sick and groggy. So I just ignored that and kept going 😢
Have you tried CBD? Full spectrum CBD has a minute amount of THC so if you are getting rested it could show up. But I have found that it helps you stay in the present moment and to be more in touch with what you like about your activity.
When I would have performance anxiety (just today) my face literally turns bright red and I start heating up😔😅
I get imposter syndrome when I perform.
Me too but in life in general!. I had not heard that term before but it fits me.
The order of these tips should be reversed. Beta blockers pretty much destroy every other tip u mentioned in the video. Wish i had a US doctor, mine gave me xanax instead of propranolol…we’ll see how it goes.
It is disingenuous she talks about beta blockers at the end. This is the only real solution for people with profound performance anxiety (other than benzos which long term may result in problems, ie someone considering a career in performance). Let's talk honestly about performance anxiety. Deep breathing does not work in the throes of profound pa, bc you literally cannot breath deeply. That and affirmations are for people with manageable anxiety.