How to Overcome Singing Anxiety
Overcoming Singing Anxiety: Techniques to Conquer the Stage
As a singer, it's easy to be captivated by the allure of the stage, yet many talented performers find themselves held back by the dreaded first-time jitters. In my previous blog, I discussed action steps to build confidence, but what happens when performance anxiety persists? How can you overcome the nerves that threaten to steal the joy of singing? Here are some of my go-to techniques that help me push through and embrace the thrill of performing.
Understanding Sensory Overload
Our bodies are equipped with sensory receptors that respond to sight, sound, taste, touch, and smell. When we enter a new environment, these senses can go into overdrive, triggering feelings of anxiety. You may notice this heightened awareness when you do something for the first time or when performing in a space that is unfamiliar to you.
Instead of letting this overwhelm you, try to acknowledge that these sensations are a normal part of the experience. When I first enter a new room or performance venue, I take a moment to connect with all five senses. I consciously recognize that this sensory overload is natural and temporary. Reminding myself of this helps ease the anxiety, allowing me to focus on the performance ahead. After all, the joy you feel post-performance far outweighs the pre-show nerves.
Harnessing the Power of Peppermint
Peppermint is one of my secret weapons against performance anxiety. I keep mints and peppermint oil on hand for those moments when nerves threaten to take over. The menthol in peppermint reduces inflammation, opens airways, and can even clear up phlegm and mucus.
For a quick fix, I like to crush two strong mints in my mouth and take several deep breaths. The cool, refreshing sensation helps me reset and focus. When using peppermint oil, I take a tiny swipe off the top of the oil container and quickly swipe it under my tongue. The intense flavor and aroma immediately bring me into the present moment. I then take a few deep inhales through my nose and mouth, feeling the calming effects of the peppermint.
Mastering the 4-8-8 Breathing Technique
If my heart starts to race—a common occurrence when anxiety kicks in—I turn to the 4-8-8 breathing method. When your heart is pounding, it's nearly impossible to sing with control, so it's crucial to calm your body.
Here’s how it works:
Inhale deeply for a count of 4.
Hold your breath for a count of 8.
Slowly exhale for a count of 8.
This breathing exercise not only slows your heart rate but also shifts your focus away from anxious thoughts, grounding you in the present.
Lighthearted Affirmations
Finally, a little humor can go a long way in easing performance anxiety. I like to remind myself with some lighthearted affirmations:
"It’s not brain surgery; no one will die if I mess up."
"I’ll suck less next time."
"This is not Carnegie Hall; it’s a local venue, and no one is paying $1,000 per ticket to see me sing."
These reminders help to put things into perspective and take the pressure off. At the end of the day, performing is about sharing your passion, not achieving perfection.
Performance anxiety is a challenge, but it doesn't have to hold you back. By understanding and addressing the physical and mental aspects of anxiety, you can move past the nerves and embrace the stage with confidence. The thrill of performing, after all, is well worth the effort.
Checking In with Your Rehearsal Process
Anxiety can sometimes be a signal that you haven't fully prepared for your performance. It's not about striving for perfection, but rather ensuring that you've put in the necessary repetitions during rehearsal to build confidence in your ability to perform without worry. If you're feeling unsure about hitting certain notes or remembering lyrics, it might be because you haven't practiced enough to master the material.
Before stepping on stage, I always check in with my rehearsal process. Have I truly put in the time to feel secure in my performance? If the answer is no, then it's no wonder that anxiety is creeping in. Mastery in rehearsal is crucial—without it, you're setting yourself up for uncertainty during the performance.
I believe in taking control of what I can. I can control how much I practice, ensuring that I've done everything possible to be ready. However, I can't control external factors like how I'll hear myself on stage, how many people will be watching, the temperature of the room, or the lights in my eyes. By focusing on what I can control—my preparation—I can reduce anxiety and step onto the stage with confidence, knowing that I've done the work.
By incorporating this approach, you can minimize anxiety by taking charge of your rehearsal process. When you've done everything in your power to master your performance, you'll feel more confident and less anxious when it's time to take the stage.
Summary:
Overcoming Performance Anxiety
Performance anxiety can be a challenge, even for the most talented singers, but it doesn't have to hold you back. Understanding sensory overload and recognizing it as a natural response can help ease pre-show nerves. Techniques like using peppermint for its calming effects, practicing the 4-8-8 breathing method to slow your heart rate, and using lighthearted affirmations to reduce pressure can all make a significant difference.
It's also crucial to check in with your rehearsal process. Anxiety may be an indicator that more practice is needed to master your material. Focus on what you can control—like the amount of practice you put in—rather than the external factors you can't. By preparing thoroughly and adopting these techniques, you can transform anxiety into confidence, allowing you to enjoy the thrill of performing.
With the right preparation and mindset, you can overcome anxiety and embrace the joy of singing. Every performance is an opportunity to grow, so take control of what you can, and trust in your ability to shine on stage.