Performance anxiety

twocats Here are some takeaways:

Wow, thanks for listing those up! I will get to watching these videos soon, but your summary is great!

perform cold daily (can stretch and do cardio, but don't create sound at the instrument until you "perform" and also take bows before or after like you're performing)

I actually did this in prep for my two performances in November... Not sure if it helped or not in that I still got the shaky hands... but at the same time, at least I knew I could sit down and just start playing. I'll definitely keep it in my toolkit.

for 6-7 weeks before the performance, perform at different pianos every week

If only we could all do this! The closest I got was playing a "public" piano on campus, which turned out to have a depressed key, the key below middle C, so that meant I couldn't even play one of my pieces! :/
Nevertheless, this is excellent advice!

if you bomb in a practice performance, it is actually a good learning experience. All performances are useful and quantity leads to quality
if you perform (for real) and you're unhappy with it, it's just one moment in time. It happens!

I love both of these points! I have actually been able to believe the first one, it makes a big difference in being able to use the performance as a learning opportunity.

The second is a little more challenging, because it's hard not to feel disappointment when a performance doesn't go as well as you hoped. But I am work in progress, and these reminders are super helpful!!!

twocats That's wonderful!!

From what I understand, many performers rely on the beta blocker propanolol to keep calm and keep their hearts from racing. It is primarily a heart medication, but it also is used for essential tremor, and many doctors prescribe it for performance anxiety. I think it comes in a range of strengths from 10 mg to 80 mg. I'd recommend trying it at home before using it for a public performance.

@AaronSF yeah, a pharmaceutical solution is not one I'd consider. Especially given that I'm fine with public speaking and other situations. My problem with piano performance anxiety isn't medical.

AaronSF Beta blockers do have side effects, and I would not recommend them to amateurs. I'm not even a fan of the fact that professionals take it, because I think it demonstrates our unhealthy obsession of getting all the notes correct in a performance setting.

To each his/her own. I only suggest propanolol because so many orchestral and solo performers use it regularly.

twocats One word - practice. If you know a piece, well enough so you can play it almost without thinking about it, playing it for an audience should not be stressful. Also, bear in mind, that, depending on the type of audience, non-musicians vs skilled players, the average listener wouldn't notice a few minor flubs. And, most musicians will empathize with your anxiety. And, like someone else said, the more you perform, the more relaxed you'll be.

Occasionally, when I'm asked to play something on the piano, I play a tune, or tunes, that I've been playing for years. So, any initial jitters are minimized by my confidence of familiarity with what I'm playing. One last thing...
An easy piece played confidently will be more impressive than a difficult piece played timidly.

twocats I would not want to do a piano book like this as audio.

I’ll let you know as I get into it if I recommend it or not

When I played fairly lengthy 45+ minute recitals at my grandmother's 100th through 110th birthday parties, I always practiced on the piano beforehand. Of course not always possible but if you're willing to get there early it's a reasonable goal. At one recital I remember having a difficult time adjusting to the sound of a loud air conditioner. As a teenager I remember hearing some of the pianists practicing on the piano before the recital at meetings of the Plainfield Music Club.

twocats the longer I played the worse the shakes got

This is the worse! I’ve had this experience and it just feels awful. Did you only play one piece?

Whenever I perform, whether it’s a more formal recital or mini-concert like I did last November, or even just playing causally for friends, I try to make sure I’m playing at least two pieces (in a row), and I plan it so that the first one is a little easier. My preference is actually three pieces (or more) but sometimes there’s a time limit per performer…

Anyway, the reason for this is that “the shakes” is an adrenaline reaction, the body’s fight or flight reaction kicking in. So the reason our hands shake is not because we’re making them shake by something we’re consciously controlling, and this is why it’s also really hard to consciously make them stop shaking. The body’s fight or flight reaction is a big surge of hormones, a physical reaction in the body, and the shaky hands are just a symptom of that. It’s like when something happens that really startles you, your heart starts pounding like crazy. You can take some deep breaths or whatever, but you’re not really causing your heart to slow back down, it slows down over a few seconds or minutes as your flight or flight system realizes the danger has passed. But when performing, the fight or flight system is sort of tightly engaged because you know have you get through to the end of the piece.

So it’s very rare to be able to stop the shaky hands once the fight or flight system kicks in. But fight or flight, adrenaline, is also time limited. Your body only has so much adrenaline at its disposal. It’s most intense at the beginning but eventually mellows a bit. It’s like the body’s amount of adrenaline (hormone) kind of gets used up as time moves forward.

When you’re playing only one piece, you get the adrenaline surge but not the cool down.

But when you’re playing more than one piece, the first piece gets the full onslaught of adrenaline. Then, in between pieces, you put your hands in your lap, take a deep breath, and when you start the next piece, that adrenaline surge is a little bit tempered, a little bit less intense.

When I play two pieces, during the second piece my hands start to feel like they belong to me again. And when I play three pieces, I notice that the shaky hands are fully resolved by the third piece (if not before).

The other thing that helps me when I’m playing more than one piece is that the pressure is reduced because I know I know it’s not like I only have one chance to get it right. Obviously I only have “one chance” with each piece, but I know I’ll be playing more pieces so the pressure on each individual piece is reduced.

And I know from my own experience now that the shaky hands will start to mellow and eventually go away as I work through my program. And just knowing that makes it easier to ignore the shaky hands while they’re at their worst, because I know two things: 1) I can’t control the shaky hands, and 2) it’s time limited and it will be better when I start piece number 2.

The other thing I try to always do is get some physical exercise, some cardio, on a day when I’ll be performing. This is actually a tip I got from a professional pianist. She is the person who told me the stuff about fight or flight, and she said that you only have so much adrenaline in your body at anyone time, if you do some physical exertion, get your heart rate up, you use up some of that adrenaline and it’s not fully replenished until the next day (after sleep). By exercising on the day of a performance, you can sort of blunt the initial onslaught, the initial surge of adrenaline and that makes the shakes easier to control.

And again, because adrenaline is a physical reality, when it happens, when I get the shakes, I just try to accept it. It’s not my fault, and there’s nothing I can do in that moment to stop it. My only goal is to keep playing, knowing I’ll have another piece as well and when that’s do end piece comes, I’ll be calmer. And surprisingly, this helps a lot.

Sorry, this got quite long! You can tell I’ve thought about this a lot.