Performance Anxiety

Ah good old performance anxiety, or stage fright as we also know it.
That familiar feeling many of us face, no matter our skill level. The stress of wanting to deliver a flawless performance can trigger feelings of nervousness, self-doubt, and even physical reactions like shaking or feeling sick. Often we can consciously and logically know we have the skills, or practice level to go out there and play perfectly, but unconsciously, something happens deep in our psyche that plays havoc with our physical self.

I first realised the physical issues I was experiencing on stage were not down to a lack of ability when reading about US gymnast Simone Biles withdrawing from the 2021 Tokyo Olympics to protect her mental health.

She spoke openly about an experience known as ‘the twisties’. Whilst this dangerous phenomenon carries severe risks for gymnasts, the core symptoms felt immediately familiar: sudden mental blocks and feeling completely disconnected from your own physical movements. I had spent nearly two years facing something very similar during live performances. It felt as though my brain was misfiring on the signal down to my arm or leg, causing sudden hesitations and noticeable mistakes mid-set.

Recognising that this was a psychological response rather than a technical failing allowed me to take practical steps toward understanding what was happening, gradually regaining trust in both mind and body.

Breaking down the thoughts and physical sensations that surfaced before and during gigs revealed several approaches that made a real difference:

1. Identify the Source

Performance anxiety often stems from an understandable fear of falling short, being judged, or demanding absolute perfection from yourself. Working out your specific triggers makes managing the response far more straightforward.

For some artists, homecoming gigs bring intense pressure to impress familiar faces, leaving them on edge for days beforehand. For others, stepping up to larger tour venues or facing industry peers in the crowd provokes that sharp spike in nerves.

2. Turn Nerves into Excitement

The physical sensations of anxiety and excitement are remarkably similar: an elevated heart rate, a rush of adrenaline, and heightened alertness. Reframing that surge as your body preparing you to care deeply about the performance can shift your focus from dread to readiness.

Looking back at earlier performances before stage fright developed, my focus was simply on showing people what I could do. As expectations grew, that confidence quietly eroded into survival mode: “I just need to get through this next track.” Deliberately catching those internal warning thoughts and reframing the adrenaline back into enthusiasm helped restore that earlier sense of capability.

3. Create a Pre-Performance Ritual

A structured routine in the green room or backstage offers stability when external surroundings feel chaotic. This might combine physical warm-ups, light stretching, or playing through a familiar, comfortable piece of music to settle your fingers.

Targeted stretches release early muscle tension before you walk out, whilst low-tempo audio or calming frequencies can help quiet an overactive mind in the final minutes before stage call.

4. Practise Calming and Breathing Techniques

Targeted physical techniques give you a direct way to steady your nervous system when adrenaline peaks:

• Box breathing: Inhale steadily for four seconds, hold for four, exhale for four, and pause for four before repeating.
• Progressive muscle relaxation: Deliberately tense muscle groups for five seconds, then fully release them to break the cycle of physical stiffness.
• Mindfulness: Grounding your attention in the physical environment around you prevents your mind from spiralling into worst-case scenarios.

5. Visualise a Grounded Performance

Mentally rehearsing a set with calm confidence primes your nervous system for that exact outcome. Spend a few quiet minutes running through the opening numbers, picturing steady hands, natural movement, and navigating any minor slips smoothly without panic.

6. Build Confidence in Low-Pressure Settings

Desensitising your nervous system to scrutiny takes incremental practice:

• Record your practice sessions on video and review the playback objectively, noticing where you look far more composed than you felt internally.
• Play run-throughs in front of trusted peers or close friends in an informal room.
• Book low-stakes open mic spots, rehearsal room run-throughs, or stripped-back support sets before taking on demanding tour dates.

7. Focus on the Music, Not Yourself

Self-monitoring every movement on stage pulls you out of the natural flow of playing. Remember that muscle memory already carries the music: your hands, voice, and timing have rehearsed these parts hundreds of times over.

Audiences attend live shows to connect with music and feel something, not to evaluate your performance with a checklist. Shift your attention away from your inner critic and place it back onto the sound, your bandmates, and the collective energy in the room.

Performance anxiety can drain the joy out of doing what you love most. If persistent stage fright or creative pressure is holding you back, dedicated counselling provides a confidential space to untangle the root causes and rebuild your confidence on stage.