Turn Stage Fright into Your Weapon! Science-Backed Mental Training for Musicians
"I was perfect in practice, but when it came to the performance, my fingers shook and wouldn't move the way I wanted..." "I'm so scared of standing on stage that I've stopped enjoying music."
For musicians and artists, performance anxiety (so-called "stage fright") is a universal challenge that everyone faces, regardless of talent or experience.
In this article, drawing from the latest research (Lubert et al., 2023) and the perspective of sports psychology, we will introduce concrete methods to overcome "stage fright" and maximize your performance on stage.
1. "Stage fright" is not a lack of talent
Many musicians are overcome with feelings of helplessness when they fail during a performance, wondering, "Maybe I don't have the talent." However, research shows that it is not uncommon for even professional-level musicians to feel intense anxiety.
The important thing is not to eliminate anxiety entirely, but to learn the mental skills of "how to deal with anxiety".
Sports Psychology Perspective: The Inverted-U Theory
In psychology, there is a concept called the "Inverted-U Theory (Optimal Arousal Level)." If tension is too low or too high, performance declines. Moderate tension is the energy needed to "awaken" the brain and increase focus.
2. Scientifically proven "10-week transformation"
In a study conducted at an arts university in Austria, 10 weeks of mental training were implemented for nine artists who suffered from particularly strong anxiety and were prone to "choking" (failing to perform to their full potential on stage).
Training Content
Participants learned the following sports psychology-based skills through individual coaching.
Pre-performance routine: Standardizing actions immediately before a performance to increase focus.
Goal setting: Focusing on the "process," such as breathing and tone, rather than the result of "playing perfectly."
Breathing techniques: Regulating the autonomic nervous system to control physical shaking and palpitations.
Adaptation training: Intentionally creating a tense environment to get used to stress.
Surprising Results
After 10 weeks, the average score of performance evaluations by experts improved significantly from 6.64 to 8.11. Furthermore, stabilization of heart rate and an increase in self-efficacy (the confidence that one can do it) were confirmed.
3. The performance experience itself changes from "pain" to "joy"
The most wonderful outcome of this training is the "internal change" in the performer.
"I stopped worrying about technicalities and was able to immerse myself in the music itself."
"I stopped caring about what other musicians thought and became able to take risks in my expression."
"On stage, I felt proud, thinking, 'I was born for this.'"
As you can see, acquiring mental skills is not just about preventing mistakes; it is nothing less than gaining 'freedom of expression.'
4. Mental Actions You Can Start Today
If you are currently feeling anxious about a performance, please try the following three things.
Create a routine: Before holding your instrument, always take three deep breaths and visualize the 'first note.'
Record your practice: Test your mental skills under the small pressure of having the recorder running.
Cultivate resilience: On days when you feel like you're not in top form, practice playing through to the end. This leads to 'tenacity' during actual performances.
Conclusion: Find the 'Weapon' That Suits You
Mental training is not magic that changes you overnight. However, by choosing the right methods and continuing them, change will surely come.
At 'Yoko Kasahara Piano School' in Sakura City, Tochigi Prefecture, we value not only the improvement of performance techniques but also mental support based on sports psychology.
Why not turn stage fright into your ally and let the music that only you can create resonate on stage?
Akira Kasahara Profile:
https://lit.link/mentalabo
https://lin.ee/9ksbwdg
Professor of Mental Training at Sakushin Gakuin University
Cooperating Psychological Counselor at Tochigi Sports Medical Science Center https://tis.or.jp/contact/
Professional Mental Coach
Self-Esteem Development Professional Coach
Life Balance Artist
Health Exercise Instructor
Mental Health First Aider
Mental Health Exercise Instructor
1252 Certified Female Athlete Conditioning Expert Level 1
I support the challenges of everyone who wants to enrich their lives, including athletes, coaches, instructors, business people, and musicians.
I train professional mental coaches and mental athletes who have acquired specialized knowledge. I provide complete one-on-one guidance to train professional mental coaches and athletes.
🌈Mental training is recommended for the following people🌈
🌟Athletes
🌟Musicians
🌟Business people
🌟General public
🌟Students
🌈Learning mental training has the following benefits🌈
🌟Improvement of self-performance
🌟Reduction of stress and anxiety
🌟Development of self-psychological strength
🌟Team building
Free mental consultation available
Inquiries: kasahara@sakushin-u.ac.jp
Phone: 028-670-3755
Mobile: 080-1152-6457
Yoko Kasahara Piano School
Location: Ujiie, Sakura City, Tochigi Prefecture (near Kamimatsuyama Elementary School and Belc)
Nearest station: About 10 minutes by car or bus from Ujiie Station on the JR Utsunomiya Line, Kamasusaka Station
Inquiries: kasahara4371@gmail.com
Lesson Features:
Target Audience: From age 2, beginners to advanced levels. We cater to a wide range of students, including children (including competition preparation), adults, and those preparing for childcare or teacher employment exams.
Genres: Classical, Popular
Content: In addition to practical piano instruction, we also teach solfège and eurhythmics.
Introductory Methods: We incorporate various methods such as Bastien, Burnam, Organ Piano Books, Beyer, and Piano Land.
Format: Both in-person and online lessons are available.
Fees and System:
Enrollment Fee: Free
Trial Lesson: Free trial lesson available
Monthly Tuition: From 6,000 yen (e.g., 40 sessions per year, 30 minutes per session). Please inquire for details.
Recitals: Held approximately every 1.5 years (participation is optional).
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Reference: Lubert, V. J., et al. (2023). Effects of tailored interventions for anxiety management in choking-susceptible performing artists. Frontiers in Psychology.