Enhancing Live Performance through

AppliedCBT Principles

OrHow to Manage Stage Fright

ABC’s of CBT(Cognitive Behavioral Therapy)

• A= Awareness /Stimulus

• B = Beliefs/Response (Thoughts)

• C = Feelings and Behavior/Consequence

Awareness

is perception through sensation

We see, hear, or touch

Perceptions can be true or false

Beliefs (Thoughts)

Beliefs can be:• Positive (This is a good thing)

• Neutral (This is neither good nor bad)• Negative (This is a bad thing)

Feelings and Behavior

Feelings can be:• Positive (Happy, Joyful, Excited)

• Negative (Depressed, Angry, Frightened) please note “negative” does not equal “bad”

• Neutral (Calm)

The good news is that “calm” is an option!

Important!

It is not your awareness (perceptions or misperceptions) which cause your feelings and behaviors!

Rather, it is your THOUGHTS that cause your feelings and behaviors!

Two Traditional Cognitive/Emotional/Behavioral Options

HappyOr

Miserable

Third Emotional Option

Calm

Common Performance Awareness Misperceptions

I have to be perfectThe audience is judging me harshly

Etc…

These misperceptions lead to…

Negative Thoughts

I’m no goodI’m not as good as…My technique sucks

Etc….

Which lead to….

Fear • Increased blood flow to extremities• Increased heart rate• Decrease in body temperature• Increased perspiration• Decreased saliva production (dry mouth)• Shaking• Butterflies in the stomach• Confusion and focus shift away from performance

WHICH IS ALL REALLY ABOUT….

REJECTION

And to think all of this started with an

ERRONEOUS AWARENESS(misperceived stimuli)

How to Regain Focus

• Thought Monitoring• Identify thoughts• Evaluate thoughts• Replace thoughts (poetry, character, music)

• Thought Stopping• Saying “Stop it”• Rubber band on wrist

Pre-Stage Prevention I a

• Practice!

Pre-Stage Prevention I b

• Practice with purpose• Have a plan

– Notes, rhythms, dynamics– Technique– Memorization– Artistry– Ask yourself, “For each minute in length of song, how much

time should I invest in attaining performance level quality?”» Example: 1-2 hours per minute once memorized

Pre-Stage Prevention II

• Plan– Know the room– Know how to enter– Know how to exit– Know what you’ll say– Know your music (words, tempo, dynamics, etc.)– Communicate with accompanists, players– Be RESTED!

Pre-Stage Prevention III

• Breathe: Inhale deeply, exhale slowly• Focus on music• Reframe or reject negative thoughts

• Discuss the details of your performance with someone supportive

• Say a brief, silent prayer

The Performance

• Take the stage with confidence • Own the room with confidence• Allow room for creative spontaneity• Bow with confidence• Recognize your accompanist with confidence• Leave the stage with confidence

Some additional thoughts• You are part of something bigger than yourself- It’s really not about you,

it’s about the music and the audience’s enjoyment!• Enjoy the moment!• Remember, your performance is not the destination, but part of the

journey!

And Finally…

BE CALM!