If your palms start to sweat at the thought of stepping on stage, you’re not alone. Researchers at the German University of Paderborn found that more than one-third of orchestral musicians experience anxiety-related symptoms that affect their performance.

Musician performance anxiety (MPA) or stage fright can cause both psychological and physiological symptoms that can interfere with playing and may make it difficult to set foot on stage at all. Treatment with cognitive behavioral therapy and medications can help, but it takes time to make lasting change.

You may never get to the point where you don’t experience any anxiety about performing, but there are simple steps you can start taking today to overcome your stage fright.

What Does Musician Performance Anxiety Look Like?

Many people dislike the idea of standing in front of a crowd, but for some the mere thought is downright terrifying. If you find your pulse racing, your palms sweating, and your breath coming in gasps when you imagine yourself on stage, it might be more than just nerves – it might be musician performance anxiety.

The following are common symptoms of MPA:

• Racing pulse
• Rapid heart rate
• Dry mouth
• Trembling hands
• Tight throat
• Sweaty hands
• Nausea
• Vision changes

If your musician performance anxiety is so severe you’ve started to avoid the stage entirely, ask yourself what you’re giving up. It’s not easy to overcome your nerves and step on stage in front of a crowd but as a musician it can be rewarding to figure out how to manage your performance anxiety. Read on to learn how to help overcome your stage fright.

The Top 6 Tips to Overcome Stage Fright

Coping with musician performance anxiety is more than a matter of forcing yourself to calm down. If you’re willing to do the work, however, you can reduce your physical symptoms and overcome your nerves.

1. Focus on mental and physical wellness.

Your performance will suffer if you aren’t feeling your best, so keep up with a healthy routine in the days leading up to your performance. Get a good night’s sleep every night, keep yourself hydrated, and follow a healthy diet. Limit your caffeine and alcohol consumption as well because it might interfere with sleep and could make your anxiety worse.

2. Turn your nerves into excitement.

If you panic every time you step on stage, it’s probably something you’ve been struggling with for a while. When you feel like you’ve tried everything to calm your nerves, maybe you should try something different – disguising them. Instead of trying to repress your performance anxiety, pretend it is actually excitement.

When your body is full of nervous energy, it’s difficult to focus. The best thing you can do is put all that energy to good use and relabel it as a more positive emotion or feeling that can help you regain focus.

3. Learn to “center” yourself.

In the 1970s, renowned sport psychologist Dr. Robert Nideffer adapted the sport-based pre-performance routine into a practice for performing artists called centering. Centering helps you direct your focus and channel your nerves productively. Give centering a try during your practice sessions so you can apply the same techniques during a performance.

Start by picking a focal point (like the back row of the theater) then form a clear intention in your mind of what you intend to do when you step on stage. Breathe slowly and deeply, relaxing your muscles one group at a time, until you find your center. Next, repeat a verbal cue that reminds you how it feels to execute a flawless performance – something that helps you feel calm. When you’re finished, channel any remaining nervous energy into your performance.

4. Practice as much as you can.

You may not be able to turn off your anxiety, but you can arm yourself against it with preparation. Feeling prepared boosts confidence and it gives you something to cling to when your mind starts to plague you with self-doubt. Practice your material as much as you can, starting and stopping at different places so you’ll be prepared to recover from an interruption, just in case.

Spend extra time practicing the first few minutes so you can do it without thinking. Once you get through the first few minutes, you’ll be in the groove and you can let the music take over.

Just remember that being ultra prepared can boost your confidence.

5. Desensitize yourself to the anxiety.

Overcoming stage fright is not simply a matter of choosing not to be anxious – sometimes it involves a little training. Systematic desensitization is a form of classical conditioning that might help reduce your physical anxiety symptoms. Simply imagine yourself in a performance situation and employ breathing techniques with progressive muscle relaxation to calm your mind and body. Over time, your body can become desensitized and your performance anxiety becomes more manageable.

Visualization is a great way to employ systematic desensitization, but it doesn’t work for everyone. Another option is to try virtual reality therapy. Using a headset, you can place yourself in a 360-degree simulation of a performance to practice your coping techniques before stepping on stage.

6. Avoid negative self-talk.

The worst thing you can do is feed your anxiety with negative self-talk. Instead of reminding yourself of all the things that could go wrong, imagine the performance going well. Think of the audience as your friends and your performance as a gift they are eager to receive. Be kind to yourself and forgive your mistakes. When you refuse to give negativity a second thought, it loses its power over you.

The thing to remember is that musician performance anxiety is very real, and it is not something you have to suffer alone. Even great musicians like Barbra Streisand and Eddie Van Halen struggled with stage fright. Practice the techniques above and consider talking to a doctor about beta blockers if the issue persists. With dedication and good habits you can learn how to overcome your performance anxiety to take the stage with confidence.