Why Trying to "Think Positive" All the Time Could Make You Feel Worse

Most people intuitively assume that the best way to address performance anxiety is to calm down, but research suggests that this may actually result in worse performances. A 2013 paper describes three studies in different performance domains that give us a counterintuitive - and more effective - way to respond to performance anxiety. ==== Performing optimally under pressure isn’t about jumping from latest shiny practice hack to the next, no matter how much research supports the use of each one, and as tempting as that can be. It’s important to have an integrated system of tools that work together. For instance, it helps to be able to practice effectively. But it’s also important to practice not just for accuracy, but for flexibility so as to be prepared for the unpredictability of performance. And aside from making sure the physical skills are there, it’s also helpful to have tools that enable us to get into a more optimal mental state right before we begin playing - so that our thoughts aren’t racing, our mind isn’t blanking out, and we’re not worrying about all the worst things that could happen. And once we begin playing, it helps to have strategies for staying focused throughout the performance. So our mind doesn’t wander off and leave us hanging in the middle of a phrase, when we suddenly come to and realize we don’t know where we are. Or so we don’t suddenly start overthinking our fingering, or have one of those out-of-body moments where we see our hands jumping across the keyboard and wonder how our hands are doing that all by themselves. What I find really cool about tthe practice and performance strategies that research has revealed over the last few decades, is that they don’t just lead to more consistently high-level performances, but they result in more engaging practice sessions too. Because many of these strategies, even if they initially came from sports, actually contribute to becoming better musicians too. You’ll probably find yourself doing more listening and score study, thinking more about the composers’ intentions, and your own musical intentions, and whether these intentions are coming across to the listener. It’s all part of the puzzle, so if nerves have been a lifelong challenge, the good news is that you probably already have many of the tools. There are probably still a few things remaining to add to the mix, but learning how everything fits together, and how to approach the work that happens before the performance, and having concrete strategies for what to do backstage, what to do on-stage, and what to do afterwards, can make a real difference. I’ve put everything you need to know about this into an online 6-part course called Beyond Practicing. You’ll learn about effective practice of course, but then we’ll go beyond that into building confidence, beating anxiety, getting into the zone, becoming fearless on stage, and building resilience. There are weekly practice plans to guide your practice, with worksheets and cheat sheets to help you put each new skill into action. There are even live add-ons, like quarterly cohort-based bootcamps, if you enjoy working alongside other musicians and learners like yourself. But starting December 1st, for 4 days only, when you enroll in the course, you’ll get a second account for free, that you can gift to a practice buddy, relative, student, teacher, or anyone else that you’d like to go through the course with, or share the experience with. Like going to the gym or on a run with a friend, it can make for a funner and richer experience. So if you’ve been thinking about signing up, now would be as good a time as any! You can learn more about the course and the 2-for-1 offer at bulletproofmusician.com/beyondpracticing