Your child has practised for weeks. They know the piece. Then they walk on stage and their hands start shaking, their mouth goes dry, and suddenly they cannot remember how the first bar goes.
That is performance anxiety, sometimes called stage fright. It is one of the most common things young musicians face, and it affects professionals too. The good news is that it can be managed.
What is performance anxiety?
Performance anxiety is the nervous reaction many people get before or during a performance. For musicians it often shows up before concerts, exams, auditions and solos.
It usually comes from a mix of things: wanting to do well, worrying about being judged, fear of making a mistake, or a bad experience in the past.
Common signs
- Racing heart
- Shaky hands or legs
- Dry mouth or tight throat
- Sweaty palms
- Butterflies or nausea
- Mind going blank
- Negative thoughts ("I'm going to mess this up")
- Rushing the tempo or missing notes you normally play easily
For wind players, it can be especially tricky, because nerves affect breathing and a dry mouth makes playing harder.
Tip 1. Prepare your mind
Change the script. Replace "I'm going to mess up" with something true and steady, like "I've practised this, I know it, and I'm ready."
Visualise it going well. Close your eyes and picture the whole performance: walking out, the lights, the first note, playing through, the applause at the end. Athletes use this all the time, and it works for musicians too.
Tip 2. Calm the body
When the body calms down, the mind follows.
- 4 4 6 breathing. Breathe in for four counts, hold for four, breathe out for six. Repeat three or four times.
- Loosen up. Roll your shoulders, stretch your arms and neck gently, shake out your hands.
- Stand tall. An open, upright posture helps you feel more in control.
- Drink water. Sip before you go on, especially wind players.
- Have a routine. Doing the same few things before every performance gives a sense of control.
Tip 3. Rehearse like it is real
The more familiar the performance feels, the less frightening it is.
- Record yourself doing full run throughs.
- Play for people. Family, friends, classmates.
- Practise recovering from mistakes. Deliberately keep going when something slips.
- Use the setting. If you can, rehearse in the venue, or with the accompanist or band you will perform with.
- Set realistic goals. Aim for a performance you are proud of, not a perfect one.
Tip 4. Just before you go on
- Arrive early. See the space, test the acoustics, settle in.
- Use a calm cue. A slow breath, a quiet word to yourself, a gentle tap of the fingers.
- Shift your focus. Stop thinking about what could go wrong, and think about the music you want to share.
- Check in with your body. Loose shoulders, feet on the ground, steady breath.
Tip 5. After the performance
- Notice what went well. There is always something.
- Let the mistakes go. Everyone makes them. Most of the audience did not notice.
- Write it down. A few lines about how it felt and what helped makes the next time easier.
- Ask for feedback from a teacher or mentor.
- Be proud. Standing up and performing takes courage.
Confidence is built, not born
The single most effective cure for stage fright is performing more. Every concert, every class performance, every time your child plays for someone, the fear shrinks a little.
This is one reason we believe in regular performances at BAS. Students in our ensembles perform often, as part of a group, which is a much gentler way to build confidence than facing a solo recital alone.
If nerves are very strong, or stop your child from performing at all, talk to their teacher. For some children, speaking to a school counsellor or doctor can also help.
Questions parents ask us
Is it normal to feel sick before a performance?
A nervous stomach, shaky hands and a racing heart are very common before performing. They usually settle once you start playing. If the feelings are severe or stop your child from performing at all, it is worth speaking to a teacher and, if needed, a doctor or counsellor.
Will my child grow out of stage fright?
Most young musicians find nerves become easier to handle the more they perform. The feeling may not disappear completely, but it stops getting in the way.
What is the 4 4 6 breathing technique?
Breathe in slowly for four counts, hold for four counts, then breathe out for six. The longer out breath helps the body settle. Repeat three or four times.
