Managing Performance Anxiety
An athlete is preparing for competition, a speaker is getting ready to step on stage, the violinist's solo is coming in the next song.
It doesn't matter what you are preparing for, when it comes time to execute, sometimes our brain will summon the most destructive thoughts.
Pick the poison, errr I mean story, that could be playing in any performer’s mind:
"I don't feel ready for this"
"Why did I sign up for this again?"
"Don't choke, don't choke, don't choke"
"Wow there's a lot of people I'm going to disappoint."
We've all been there - when our thoughts start to control our lives instead of us taking control of our thoughts.
When performance anxiety strikes, prepare your body and mind, take back the control, and summon your inner warrior.
Here are mindset tools to apply when you need to get in the zone:
1. Breathe - as simple as it sounds, you have the power to settle and calm your nervous system with your breath. A potent breathing technique is the 4-7-8 breath. Strong inhale for 4 seconds, relax into a 7 second hold, then exhale and release for 8 seconds. Go through this breathing cycle 3-5 times.
2. Visualize - imagine your performance as if everything goes RIGHT. Down to the details, rehearsing and getting mental reps can help prepare for when the moment comes. Reversely, you can also imagine when things don't go as expected, but then visualize how you overcome the adversity and still prevail.
3. Journal - use this approach when hours before performance, not minutes before you take the field/court/stage. Grab a sheet of paper and write down your anxieties about performing. Then, battle those limiting thoughts by writing what it looks like and feels like to perform your best.
4. Stimulate your vagus nerve - this is the longest nerve in your body, and is a key part of your parasympathetic "rest and digest" system. Practices like cold exposure, humming, meditation, and deep, slow breathing can help stimulate your vagus nerve. This step should be done days and weeks before performance, but can help regulate your nervous system for when it comes time to perform!
It doesn't have to be complicated - find something that works for you to lower your heart rate and remind yourself of your own power.
It is a SKILL to intentional get yourself into a relaxed state to perform your best.
Finally, try all of the tools to figure out what best works for you.
Once you have found the tools that work best, be committed to make a routine before each and every performance.
Consistently creating a space for your mind to “warm-up” can be the difference between tribulation or triumph.
What tools do you plan to try before your next performance?
