How to Combat Stage Fright

Though little research has been conducted on the chemical changes within opera singers just before a performance, multiple research articles have concluded an increase in heart rate, cortisol and cortisone are present in musicians before performing for an audience. In order for the heart rate to increase, the sympathetic nervous system must release the hormones catecholamines-epinephrine and norepinephrine. The body responds to this adrenaline rush by defaulting to fight or flight mode, prepping the mind for danger. Musicians that experience this are initially consumed by nerves but have the power to control this hormonal imbalance and instead, experience a heightened level of self awareness resulting in the most powerful of performances. Here is my advice on how to combat stage fright.

Preparation

Prepping the body for nerves before and during a performance involves experiencing the symptoms before performances. Assuming the main symptom of stage fright is an increased heart rate, it is vital to perform aerobic exercise activities regularly to familiarize the body with the feelings associated with an increased heart rate. Aerobic is defined as "relating to, involving, or requiring oxygen", and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately. Aerobic activities include swimming, cycling, walking, jogging, and Zumba to name a few. Incorporating any of the mentioned activities will condition the body for optimal performance.

An equally important part of preparation is knowing the music and language thoroughly before the performance. Laying the groundwork prior to the performance will set you up for success in the best way possible. Preparation involves organization, concentration, discipline, and mental strength. Organize your calendar to include daily practice time. The amount of time you will need will depend on the scope of your role and the speed at which you intake and retain information. Your practice time should be free of distractions to keep you focused. This is your time to indulge in the power of knowledge and concentration. Finally, maintaining a routine to prepare for a performance requires discipline. If accomplished, your mental stamina will get stronger and better adapt to performance related anxiety.

Mind, Body, and Peace

Let’s face it, life is stressful and unpredictable. There is no one-stop-shop for a “how to succeed in life.” Our environment has a direct effect on shaping who we are and will become. It is my recommendation to welcome knowledge, challenges, peace, and stability in your environment as often as possible in order to balance stress levels and peace of mind. Invite knowledge through mentors, professors, and professionals in fields of your interests and topics that will be helpful to navigate through life. The more you learn about your subject of interest, the more confident you will be at executing it. It is equally important to explore topics of disinterest to develop comprehension skills. Finally, learning how to bring peace into your life regularly can help minimize stress levels tremendously. Explore breathing techniques, yoga, meditation, acupuncture, red light therapy, and counseling to increase a peaceful state of mind. The results have the ability to overflow into performance related stress.

Character Development

Creating a character prior to staging will enhance the performance and storyline. For opera, the majority of characters have names and may have descriptive qualities written in the text. Because opera involves the unfolding of events during a specific period of time, there are often numerous opportunities to understand the depths of your character’s psyche through reactions and interactions with other characters. There can be multiple answers on how and why your character reacts in certain situations, but it is your duty to find one answer and believe it wholeheartedly. Finding solutions for character development requires navigating through the events of the character’s life prior to the setting of the opera. This is not the case for pop music nor some art songs. Therefore, character development is crucial for the performer. Before learning the music, read the lyrics and create a character for the song. Pick out a name, age, sex, physical characteristics, mental strengths and weaknesses, and life experiences. Find all of the experiences that lead up to the point in the character’s life to say the words in the song. Once this is established, find how you relate to the character as well as dissonances you may have with them. If you relate to the lyrics one-hundred percent and can pinpoint a moment in time when you would have said the lyrics, then there is the option that you are the character.

Affirmations

I achieved monumental artistic growth through the assimilation of affirmations to my inner voice. In every practice session, I affirm that I am capable of completing a specific task with proper discipline and time. For example, it is a simple reminder that my body has more than enough air to get through any phrase in my repertoire. Since actions are a result of the mind, preparing yourself with mental cues consistently will strengthen the relationship between your mind and body. Of course, achievements can only be made with consistency and patience. You cannot depend on premium results with little to no effort. Make sure to get your practice session in and begin incorporating affirmations!

Realism

Accepting the stage you are in artistically will enhance mental and physical health. We are an extremely impatient generation fueled with a short attention span and the need for instant gratification. This can be a recipe for disaster for the singer who may not live up to societal and internal pressures. To combat this, establish goals of where you currently are and where you would like to be. Writing your goals down and consistently working towards them will help stabilize the mind to accept its current status. It is just as important to be realistic as it is to practice regularly. Realism has the potential to avoid dangerous situations where physical demand is much higher than the singer’s capabilities. The end result can lead to fatigue, loss of voice, and even permanent damage to the vocal folds.

Conclusion

Nerves before and during a performance are natural. Artists of the highest caliber have reported heightened levels of hormonal imbalances prior to a performance. During these moments, the mind’s focus shifts to self defense which can result in fear and excess tension. That being said, it is crucial to understand how to prepare the mind and body for these difficult situations in order to combat stage fright. Taking control of the situation leaves room for the brain to focus on the character and storyline. What an optimal atmosphere for the artist and the consumer!

Disclaimer: Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking medical advice from your physician or healthcare provider because of something you have read on this website.

References:

1. https://pdfs.semanticscholar.org/1e75/c09062cd9eae0552633237274725277dd0e9.pdf

2. https://occup-med.biomedcentral.com/articles/10.1186/1745-6673-3-16

3. https://www.theguardian.com/music/2015/sep/08/how-classical-musicians-cope-with-performance-stress

4. https://www.mdpi.com/2071-1050/12/10/4213/htm

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9150005/

6. https://www.nationalgeographic.com/science/article/why-the-brain-body-connection-is-more-important-than-we-think

7. https://www.frontiersin.org/articles/10.3389/fpsyg.2015.01242/full