Musical Performance Anxiety - Coping Cards
When we can help a student can get musical performance
anxiety under control (or get rid of it all together), we empower the student with
the ability to appreciate and enjoy their singing strengths and
realistically address any weaknesses. We
can help the student (or ourselves) appreciate the good in our singing. We can start to accept what we cannot or do
not need to change and develop strategies to improve those that need
improvement. (Ideas spawned from “Musical Performance Anxiety, Journal of Singing, September/October
2011, www.http://bit.ly/Ma3fLY .
Someone struggling with performance anxiety must have assistance
to “cognitively restructure” or target dysfunctional thoughts and beliefs
people have which say that they are ‘inferior, cannot succeed, insincere
compliments’ and place them behind. The
constant struggle to perfect our music sometimes invites these voices to call
to us and it may be hard to turn the negative voices off.
A good way to combat these thoughts is using ‘coping cards’. These are therapy/work cheat sheets which
help the singer remember what they already do well. These cards can serve as affirmations for the
person to remind them of the value in life- what they do well, what will help
them calm down in a nervous situation. Have
the nervous student write down 3 things that they know they do well when
singing on 3 different cards. For
example, “(I have a gift and can learn
to develop and share that gift with others”, “I communicate the meaning of
this piece well”, and “I have a beautiful lyrical line when I sing X
phrase”. Some of these cards can be
developed with the teacher to remind the student of what others also say about
his/her singing.
Poor self-esteem is often the main culprit. First look at:
1.
Accepting who you are.
2.
Capitalize on strengths (See card ideas above)
3.
Strategically deal with weaknesses (nerves,
etc.) by tapping away at them bit by bit.
Working with strengths to address weaknesses allows someone
to use ‘reasonable thinking’. A
reasonable thought is “I have talent that deserves to be developed and I can do
that and be comfortable sharing that gift.”
The physical act of looking at the cards re-affirms the
positive thought or their abilities to help a student with nervousness. When practicing, have them look at the
affirmation cards to help them get over anxiety. Repeat the exercise going into a small
performance and again for a larger performance.
Using ‘coping cards’ may be very effective moving into a
first big performance in addition to continually working on the interpretation and
characterization of the music one is singing.
What do you think about ‘coping’ or ‘encouragement’ cards? It never hurts to have a personal cheerleader in your corner.
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