Overcome Performance Anxiety: 5 Practical Tips to Beat Stage Fright

Introduction

I’ve worked with many students who love playing music, practiced hard, but feel nervous when it is time to perform on stage.

If you are preparing for a solo, a band performance, a music exam, or a presentation, and you are dealing with stage fright, you are not alone.

Music Performance Anxiety (MPA) is one of the most common challenges faced by musicians.

Even professionals and experienced performers of all ages and levels can experience nervousness when performing to audiences or even before going on stage.

The good news is that MPA can be managed.

With practical strategies and the right mindset, you can build your self confidence, stay focused, and enjoy music making! This improves the overall performance quality.

Let’s explore what is Music Performance Anxiety (MPA) and how you can take clear, steady steps to manage it.

Understanding Music Performance Anxiety

Music Performance Anxiety (MPA) is the experience of feeling anxious related to musical performance that can be triggered by psychological or biological factors and/or specific anxiety-conditioning experiences.

It can occur in a wide range of performance settings and levels of musicians.

The level of symptoms can depend on individual's expectations, the fear of being judge and failure. 

It’s similar to performance anxiety within sports (athletes) and the fear of public speaking, where even an experienced athlete/speaker may experience the symptoms.

Common Symptoms of Music Performance Anxiety:

• Dry mouth

• Racing heart rate

• Shaky hands

• Sweaty palms

• Mental blocks or “blanking out”

• Nausea or dizziness

• Overthinking and negative self talk

For musicians, this can mean missed notes, tight vocal cords, rushed tempos, or even forgetting entire pieces on stage.

Why Performance Anxiety Affects Musicians

Music performance can be considered as a physical activity. It is both physically and psychologically demanding.

Most musicians in research shows that they view audiences' judgement as threatening and negative. As well as having greater expectations and demands, and attempting difficult repertoires, increases likelihood of anxiety.  

That pressure, especially when combined with the fear of making mistakes, can trigger anxiety responses even in well-prepared performers.

Stage fright and anxiety can make you question your skills, even when you’ve put in quality and efficient practice hours.

But remember: anxiety is a normal response to pressure and everyone response to anxiety differs.

Tip #1: Tune Your Mindset with Mental Preparation

Beyond putting in quality and efficient practice hours in your music, how you think about your performance can shape the overall performance experience. Let’s start by cultivating your mindset and thoughts that supports your performance.

Practice Positive Self Talk

Replace negative thoughts like “If you mess up, it’s the end?” with empowering phrases such as “I’m prepared and ready to share my music.”

It is a strategy to shift your internal dialogue from negative self-statements and substitute with positive self-statements. This helps to shift the focus and direct towards the work being performed - it can boost your confidence and reduce self-doubt.

Use Visualisation Techniques (Imagery)

Incorporating imagery as part of performance preparation.

Imagery is the use of mental images and/or sensory experience to imagine the best outcomes and behaviour during the performance. Gaining awareness by 'seeing' an image, feeling movements, experience the smell, taste or sounds without experiencing the real thing.

Picture yourself on stage, feeling calm, grounded, and expressive. This mental imagery helps your brain feel more familiar with the experience.

Mentally rehearse your desired performance before the real thing, can help to develop a more confident and calm stage presence. Improving the whole performance experience and reduce anxiety.

Start small, stay consistent, and trust the process. A strong mindset takes time to build —but it can be the foundation of every confident performance.

Tip #2: Calm the Body to Support the Mind

Performance anxiety doesn't just live in your thoughts—it shows up in your body too.

Calming your physical reactions helps your brain feel safe and grounded before stepping into the spotlight.

Use Deep Breathing to Soothe Your Nerves

Try the 4-4-6 technique whenever you feel nervous: inhale for 4 counts, hold for 4, and exhale slowly for 6.

This simple breathing pattern activates your body’s relaxation response, helping you stay steady and centred just before you perform.

Stretch and Warm Up to Release Tension

Loosen your shoulders, neck, hands, and fingers with slow, gentle stretches.

These movements help reduce muscle tightness, ease physical tension, and prepare your body to move freely and expressively on stage.

Practise Power Poses to Build Physical Confidence

Before stepping into the spotlight, take a moment to stand tall in an open, confident stance—feet shoulder-width apart, shoulders relaxed, chin up.

This kind of posture tells your brain, “I’m ready,” and helps shift you from fear to confidence.

Stay Hydrated

Dry mouth and vocal strain are common signs of nervousness.

Keep a water bottle nearby and sip regularly before and after your warm-up. Proper hydration supports both physical comfort and vocal clarity.

Try to stay hydrated especially few days leading up to the performance.

Create Pre-Performance Rituals

Having a familiar routine—like tuning your instrument a certain way, taking a few calming breaths, or saying a positive phrase—can create a sense of control. This can also be practiced in pre-performance preparation to gain familiarity.

These small, repeatable rituals can help reduce last-minute uncertainty and shift your focus to work towards the desirable outcome of your performance.

The more you practise calming your body, the more natural it will feel. And when your body feels safe, your mind becomes free to focus on the music.

Tip #3: Rehearse Like It’s Real

Developing good practice habits can be an important factor for managing music performance anxiety.

Practice isn’t just about getting the notes right— it’s also about preparing yourself mentally and emotionally for real-life performance scenarios. It is also a way to understand what works for you in preparation for the performance.

The way you practice can directly shape your confidence on stage.

Simulate the Pressure of a Real Audience

Don’t just practise in private. Record yourself, perform in front of friends or family, or recreate a performance setup at home.

The more you simulate the feeling of being “watched,” the less intimidating it becomes over time.

Train Yourself to Recover from Mistakes

Remember to run through your performance and keep going regardless of the errors made.

This deliberate run throughs trains you to recover from mistakes during the performance, keeps you focus to complete the task.

This teaches your brain that it’s okay to stumble and that you can stay calm, focused, and expressive even when things aren’t perfect.

Use Accompanists or Backing Tracks to Build Realism

Practising with others — whether live accompanists or backing tracks— helps you stay calm and focused in a real performance setting.

This builds confidence in dynamic performance situations.

Set Small, Achievable Goals for Each Practice

Don’t aim for perfection in every session. Instead, focus on specific, attainable goals like nailing a tricky passage or playing a piece from start to finish without stopping.

Each small win builds progress and confidence.

Consistent, realistic rehearsal creates mental resilience and muscle memory. The more you practise performing, the more familiar and less scary it starts to become.

Tip #4: Get Grounded Right Before Going On Stage

The final moments before a performance can be the most nerve-wracking.

But with the right strategies, you can stay calm, focused, and connected to the music.

Arrive Early to Settle In

Give yourself time to get familiar with the space, warm up properly, and avoid feeling rushed.

A calm environment and state of mind before you play can significantly reduce last-minute anxiety.

Use a Personal Calm-Down Cue to Stay Centred

Create a simple ritual—like tapping your fingers in rhythm, humming your opening note, or silently repeating a calming phrase.

This gives your brain something familiar to anchor to when nerves spike.

Shift Focus from Fear to Musical Expression

Instead of worrying about how the audience might react, shift your attention to your purpose: expressing and enjoying the music.

Ask yourself, “How do I want this to feel?” rather than “What if I mess up?”

Reconnect with Your Body Before You Begin

Do a quick physical check-in—loosen your jaw, shake out your hands, adjust your posture.

These small actions help reset your nervous system and bring your focus back to the present moment.

How you manage those final few minutes can make all the difference. Stay grounded, trust your preparation, and let the music take over.

Tip #5: After the Performance – Reflect and Reset

How you respond after performing makes a big difference. Try these simple steps to reflect and grow:

• Don’t dwell on mistakes because everyone makes them. Focus on what went well instead.

• Journal your experience by writing down what helped and what you want to improve next time.

• Talk to a mentor or teacher who can offer honest and supportive feedback.

• Reward yourself by celebrating the courage it took to perform.

Keep Showing Up: Confidence Is Built, Not Born

No one is born fearless. Stage fright is one of the most natural responses to performing, but it doesn’t have to hold you back.

The more you perform, the more you become able to manage anxiety and enjoy the experience.

Over time, you’ll notice your anxiety in front of audiences shrinking, your focus sharpening, and your confidence growing.

The key is consistency, self-compassion, and the belief that you have what it takes to share your music powerfully.

Ready to Perform With Confidence?

At Band Academy Singapore, we’ve helped hundreds of students overcome music performance anxiety.

Our BAS programmes go beyond just playing the notes—we’re here to help you build the confidence, awareness, and practical tools needed to perform at your best.

Here’s how we support you:

• Regular low-pressure performance opportunities

• Personalised guidance for nerves and preparation

• Tools to manage anxiety both mentally and physically

• Feedback and support tailored to the performer

Whether you’re preparing for a music exam, recital, or your first big band performance, we’re here to support you every step of the way.

Contact us today and let’s bring out the best version of your musical self.

This article is written by Adrian Chiang, Music Director - Band Academy Singapore.

More about Adrian Chiang: https://www.adrian-chiang.com/