Here’s one concrete technique to help band students overcome performance anxiety. I usually teach this concept to 6th grade beginners in the spring so they can continue to utilize it as they get older and have higher stakes performances.
This is how I explain it to a class:
So, solo performances are next week. It’s going to be a very exciting day! You have been working on your solos for a long time, and you are all very prepared. You know the notes and rhythms and how to be musical. You know how to set up your chair and stand, how to play your warmup note, how to introduce yourself to the judge and how to thank them when you’re done. You are totally prepared to nail this!
Today I want to talk to you about how you might feel when you go in the room to play. Just like you learned your solo and introduction and all of that, you can learn to handle your feelings during the performance.
Everyone feels different when they have a new experience. For example, it’s very common for people to feel their heart rate pick up a little bit. Or maybe have sweaty palms. Or – this one is funny – feel like they have to go to the bathroom all of a sudden! (giggle)
Let’s talk about why your body is trained to do this. A long, long time ago – back in prehistoric times – it was very important that people could survive from all the dangers around them like lions or bears. They didn’t have time to sit and think about what the best option is when a hungry lion was heading their way. They needed to just RUN!
So, the human body is equipped with something called adrenaline (also called epinephrine). This is a hormone (or neurotransmitter) that is released to the rest of your body when your brain senses danger. You might have heard of this before – it’s often called the “Fight or Flight” hormone. It helps your brain decide in a split second – “Am I going to fight this hungry lion or am I going to run?”
And here’s the cool part – then it sends adrenaline to the rest of your body to allow it to fight really hard or run really fast. It’s this amazing rush of ‘superpower’ that your body uses to survive. It gives your body quick energy and it gives your mind clarity and focus.
So, when you get ready to perform your solo and you feel your heart rate go up, that’s fine! Your breathing changes a little bit – no problem. Feel like you have to go to the bathroom – it’s ok – you really don’t! That is just your body’s adrenaline doing what it is supposed to do. (But you might want to go to the bathroom 30 minutes before just to be safe!)
But here’s what your body doesn’t realize. There’s no lion or bear in the solo room. It’s just a nice, friendly band director who can’t wait to hear you play for them. There’s no danger! There’s only a chance to show what you know to someone who is on your side. Your body just doesn’t realize that.
That’s ok though, because remember what else adrenaline does? It gives you quick energy. It sharpens your mind. It helps you focus. That’s what it’s there for – so use it!
Some people call the feeling of the faster pulse and sweaty hands ‘nervousness,’ but I call it excitement. You’re excited! You’ve been preparing for this for a long time, you’re ready to go, you want to do well, the day is finally here to show all your hard work – you’re EXCITED!
I call adrenaline “My Superpower.” Have you ever heard of someone doing something crazy like lifting a car off a child? Or running really fast due to danger? Or walking on a broken leg to get to safety? Adrenaline is what allows people to do superhuman things to stay safe.
So, just because my body doesn’t know the difference between a hungry lion and a nice band director judge, doesn’t mean I can’t use that adrenaline for good. When I feel my heart rate start to go up, I think “Yes! Here comes my superpower.” Then I take a few deep breaths and use that adrenaline to play my best! I don’t do anything differently because of the feeling, I just know that it’s giving me quick energy. I know that it’s increasing my focus. And I let my superpower help me!
Now there are some people who don’t really feel adrenaline for performances and that’s fine. You might be one of those people and then it’s just like an everyday walk in the park for you. Enjoy it!
But most of us do get some of these ‘excited’ feelings. Please don’t think of it as ‘nerves’ – think of it as excitement! Think of it as “Your Superpower!”
After I’ve had this conversation with the students, I use the last week or two to keep coming back to it. We do practice performances for the class and I remind them that it’s exciting to play for classmates and many of them will feel a bit of their superpower coming to help them. This is their practice chance to see how it feels. I usually have them play for a group of 3-4 kids in small groups in a casual ‘practice’ setting and then for the whole class. We often play the 1st half of the solo one day and then the 2nd half another day. The more chances they have to FEEL the adrenaline and CONTROL their reaction, the better!
I also mention to them that the fact that they are learning about adrenaline early is so awesome! Being a musician and performing is great preparation for life. I ask if they think they’ll ever have to give a speech or present in front of a class. Do they think they might ever have a job interview? The adrenaline will kick in during those situations also, and learning how to harness it as a superpower now is a huge benefit to them.
Then, as students progress into advanced band with region contests, UIL performances, bigger solo/ensemble performances, band auditions, I can just remind them. “Hey, you will probably feel excited because you’ve worked so hard for this opportunity. Don’t be surprised if your superpower shows up to help give you energy and help you focus.”
One caveat – the performer has to be prepared for this to work. If they can’t play their solo, it doesn’t matter how well they react to the adrenaline. Preparation is critical. Preparation of the notes and rhythms. Preparation of what to expect during the event. Practice performing for others. If they are prepared on all of those things, then knowing how to handle adrenaline in stressful situations can be a huge benefit to them throughout their life.
Full disclosure – I am in no way a scientist! This is just my simple way of explaining to 12-year-olds how to handle their nerves. Oops – I mean their excitement.
Tamarie Sayger has taught band for 13 years in Odessa, Plano and Dripping Springs. She has also taught elementary music and private clarinet lessons in Texas for 16 years. She has presented at TMEA, TBA, Midwest, OBA, KBA, IMES and district in-services. Her website and podcast, CrossingTheBreak.com, provides resources for clarinet teachers around the country.
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