Performance Anxiety

            Dr. Christopher Arneson's article "Performance Anxiety: A Twenty-First Century Perspective" discusses causes and effects of performance anxiety and offers many techniques and ideas to overcome it.  He defines performance anxiety as "a natural reaction to situations in which we expose ourselves to judgment and evaluation."  Arising from personal experiences and influenced by personality, performance anxiety effects us each individually at different levels.

            Arneson presents two types of performance anxiety.  The first, trait anxiety, is "a predisposition to perceive certain stimuli as threatening."  Individuals with this anxiety may view more situations as threatening, or respond to threatening situations with more intense levels of state anxiety, or both.  State anxiety is situation-specific, arising from the perception of fear, danger, and failure.

            Twenty-first century singers have increased demands; they must fly more, sing higher, be thinner, and study faster.  Increased anxiety is often a response caused by these high expectations placed on singers today   It is the voice teacher's responsibility to recognize each student's sensitivity to anxiety, and to guide them to the treatment they need.

            Common symptoms of performance anxiety are often physical, including shaking, excessive sweating, and hyperventilation.  However, some may be psychological, such as worrying and fretting, the fear of failure, and irritability before a performance.  Anxiety can also cause individuals to dwell on fantasies of catastrophes, be indecisive in their song selections, and may even lead to depression.

            Fear is a large component to performance anxiety, and must be faced. Arneson states, "Bringing fear into the light of conscious thought immediately weakens its power to frighten us."  He then introduces four primary fears, from Performance Anxiety by Eric Maisel: fear of the unexpected and unknown, fear of loss of control, fear of strangers, and fear of love and approval.  Sharing emotions can often be stressful with loved ones, and exposure to an audience may only intensify that stress.

            There are four common therapies to overcome performance anxiety.  First, behavioral therapy focuses on changing dysfunctional behaviors that result from feeling anxious, and often incorporates deep muscle relaxation training and desensitization.  Cognitive therapy focuses on eliminating faulty thought patterns, and cognitive-behavioral therapy is a combination of the first two theories, aiming to change negative thought patterns and behaviors simultaneously.  The final therapy, systematic desensitization, aims to gradually replace the response to fear and anxiety with healthier alternatives.

            Arnseson provides twelve "Performance Anxiety Reduction (PAR) Techniques," including accepting and understanding your fear, silencing negative inner voices, getting rid of excuses, and eliminating self-destructive behavior.  He also encourages readers view criticism in a healthy manner, to practice and prepare well,  release physical tension, and have realistic expectations.

            Performance anxiety can be changed, which will come from the necessary addressing of one's fears.  Arneson states, "If you show yourself to an audience, you must be willing to take a good look at yourself first."  Be self-aware and seek solutions to any possible sign of performance anxiety.