Objective 6: Read various suggestions for alleviating performance anxiety and find a suitable method for        

                    yourself.                                         

                                                                                                                                                       

  ♫ Some tips for performance anxiety by Brock McEhleran

       1. Be thoroughly prepared.

       2. Keep in mind that most performers have to struggle with anxiety.

       3. Consider the question "What am I really afraid of?"

       4. Try to overlook minor errors when you perform.

       5. Treat performing as an opportunity rather than as a death sentence.

       6. Remember that the focus of your attention should be on communicating musical ideas, not anxious feelings.

       7. The more you're able to concentrate exclusively on the musical expression, the less likely you are to feel anxious.

           Try to make performing something that everyone can enjoy.

 

   ♫ The 6 Golden Rules of David Leisner

        1. You have practiced to the best of your ability. Trust your automatic pilot to do most of your work for you.

        2. Do not judge what just happened or will happen. Only motivate and observe (non-verbally).

        3. Do not second-guess any audience member's reaction to your playing, as your perception will probably be

            inaccurate. Please yourself only.

        4. Be in the music, in the moment. Be on stage, not in the audience. Be in the giving mode, not the receiving one.

        5. Single out one aspect of your playing that is the top priority among things you need to be reminded of at this time.

        6. Enjoy! Let your emotions for the music be present. Let your excitement for the music be present. 

                                                              

   ♫ Some suggested strategies by Dale Ruebart

        1. Yoga Exercise and Posturing

        2. Arica Psychocalisthenics (much in common with yoga, but borrows from other physical disciplines like kinesthetic

            awareness and dance)

        3. Respiration and relaxation

        4. Bioenergetics (concept of psychotherapy through body awareness)

        5. Muscle strengthening and physical fitness

        6. Self-hypnosis

        7. Autogenic therapy ("western yoga"; exercises focusing on the body and mind, and to alleviate specific problems)

 

     ♫ Don Greene's 7 Skills for Overcoming Performance Anxiety

         1. Determination (intrinsic motivation - inner drive, commitment, will to succeed)

         2. Energy (optimal energy -level at which you perform best, performance energy - level at which you actually perform)

         3. Perspective (self-confidence, self-talk, expectancy)

         4. Courage (ability to act, despite fear)

         5. Focus (presence - stay in the here and now, intensity - trained energy, duration - how long can you sustain that intensity,  

             mental quiet - ability to get past distraction noise of cognitive though)

         6. Poise (ability to demonstrate ease under pressure: decision making, negotiating, presenting, and multitasking)

         7. Resilience (ability to recover, ability to fight, mental toughness, ability to prevail)

 

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