Essential Tips for Vocalists and Speakers

The Science of Anxiety and Nervousness

Anxiety and nervousness are closely linked to the body’s fight-or-flight response, a survival mechanism that prepares you to respond to threats. When you perceive a stressful situation, such as performing in front of an audience, a couple of things happen.

1. The Hypothalamus:
   • The hypothalamus, a small region at the base of your brain, activates the autonomic nervous system (ANS).
2. Release of Stress Hormones:
   • The ANS signals the adrenal glands to release stress hormones. This is where the feelings of anxiousness and nervousness come from.
3. Chemical Messengers
   • Adrenaline and Noradrenaline:
     These hormones are released almost immediately as part of the flight-or-flight response. This release has rapid effects, but it doesn’t stay in the system for long. Their effects can last from a few minutes to about an hour.
   • Cortisol:
     Known as the stress hormone, cortisol is released to maintain fluid balance and blood pressure, and it helps regulate functions that are not crucial in a fight-or-flight situation. prolonging the feeling of anxiety and its physical effects.
   • Serotonin and Dopamine:
     Imbalances in these neurotransmitters can also affect mood and anxiety levels. They are not directly related to the fight-or-flight response but play a role in overall emotional regulation.

Symptoms of Performance Anxiety

Understanding the symptoms of performance anxiety is the first step in managing it effectively. You may experience some or all these symptoms at varying levels, but even the symptoms that seem minor may have a major effect on your vocal performance. Here are some common symptoms:

Physical Symptoms:

• Shaky Voice: One of the most immediate effects is a trembling or unsteady voice, making it difficult to maintain control.
• Increased Heart Rate and Blood Pressure: These changes help pump more blood to muscles, preparing your body for quick action. Quite the opposite of what is needed for good vocal support and production.
• Sweating: Excessive sweating, especially on the palms and forehead, can be distracting and uncomfortable.
• Dry Mouth and Throat: Anxiety can cause dryness in the mouth and throat, impacting vocal quality.
• Rapid Breathing: You may start breathing more quickly to increase oxygen supply, which can lead to hyperventilation or being forced to support your voice in a different way.
• Muscle Tension: Muscles, including those in the throat and vocal cords, may tighten. This tension can cause your voice to shake, or sound strained or wear out the voice more rapidly.
• Digestive Changes: Blood flow is redirected away from the digestive system, leading to symptoms like butterflies in the stomach.

Psychological Symptoms:

• Fear of Failure: A pervasive fear of making mistakes or not meeting expectations can dominate thoughts.
• Catastrophic Thinking: Imagining the worst-case scenario, such as forgetting lines or lyrics, can amplify anxiety.
• Self-Doubt: Lack of confidence in one’s abilities can further exacerbate nervousness.

Impact on the Voice:

• Tight Throat: Anxiety can cause the muscles in the throat to tighten, affecting vocal range and clarity.
• Pitch Issues: Nervousness can lead to difficulties in controlling pitch, resulting in off-key singing or speaking.
• Vocal Fatigue: Prolonged anxiety can cause vocal strain and fatigue, making it harder to perform consistently.

Short-Term Remedies

Dealing with nerves and anxiety on the fly can be difficult, as giving it attention often leads to more, even stronger symptoms. The key is to stop the fight-or-flight reaction and return your body to a balanced state as quickly as possible. Doing so may not relieve all of the symptoms, but it can help to reduce the level of hormones in your system that are triggering the symptoms. To manage performance anxiety in the moment, try these effective techniques:

Breathing Exercises:

• Deep Breathing: Practice deep, diaphragmatic breathing to calm the nervous system. Inhale slowly through the nose, hold for a few seconds, and exhale slowly through the mouth. Focus on the feeling and sound of the breathing as much as possible.
• 4-7-8 Technique: Inhale for 4 seconds, hold the breath for 7 seconds, and exhale slowly for 8 seconds. This method helps reduce anxiety rapidly, both by taking your mind off of the thing making you nervous, as well as returning the body to a more relaxed state.

Mindfulness and Visualization:

• Mindfulness: Focus on the present moment and let go of worries about the past or future. Techniques such as grounding exercises can be beneficial.
• Visualization: Imagine a successful performance. Visualizing positive outcomes can build confidence and reduce anxiety. When done as part of your regular practice routine, this can become a long term aid as well.

Long-Term Strategies

The best remedy for dealing with nerves can be to prepare and prevent them in the first place. For lasting relief from performance anxiety, consider these long-term approaches:

Regular Practice and Rehearsal:

• Consistent Practice: Regular practice builds familiarity and confidence, reducing anxiety over time. Muscle memory is a key to good vocal production, so knowing your stuff can take extra mental energy out of the equation.
• Simulated Performances: Rehearse in front of friends or record yourself to simulate performance conditions.
• Be Uncomfortable: Though you never want to train long term in a less than desirable environment, doing so can help recreate symptoms of being nervous or train you to adjust appropriately for those times when your performance situation isn’t ideal.

Professional Training or Therapy:

• Vocal Coaching: Work with a vocal coach to improve technique and build confidence.
• Therapy: Cognitive-behavioral therapy (CBT) can be particularly effective in addressing anxiety and developing coping strategies for those times where you have underlying triggers that keep you at a constant stress level.

Lifestyle Changes:

• Regular Exercise: Physical activity reduces stress and improves overall well-being. It also helps you to more quickly recover from stress factors, like quicker breathing or high heart rates.
• Healthy Diet: Maintain a balanced diet that supports vocal health. Stay hydrated and avoid excessive caffeine or alcohol. A proper diet can also prevent or help with physical stressors like inflammation or brain fog.

Conclusion

Addressing performance anxiety is crucial for anyone who uses their voice professionally. By understanding the symptoms and implementing both short-term and long-term strategies, you can minimize anxiety’s impact on your performance. Remember, managing anxiety is a journey, and seeking professional help is a positive step towards achieving your best performance.

Engage with Us: Have you experienced performance anxiety? What strategies have worked for you? Share your experiences and tips in the comments below!