Body

Mind

Emotions

  Rapid heart rate

  Shortness of breath, hyperventilation

  Feeling faint or dizzy

  Tense muscles

  Loss of appetite, nausea, vomiting

  Increased perspiration eg. clammy hands

  Dry mouth

  Trembling or shaky voice

Trembling or shaky hands, arms, knees or feet

  Fidgeting, pacing, chewing finger nails

  Loss of sensitivity or numbness in fingers

  Frequent trips to toilet, increased urination, diarrhea

  Insomnia

  Decreased concentration

  Increased distractibility

  Mind blanks, blocks, freezes

  Memory lapses

  Confusion

  Difficulties making decisions

  Interfering negative thoughts

  Difficulties infusing colour or life into the performance

  Fear

  Fright

  Shock, numbness

 Increased irritability

 Vulnerable

  Helplessness

  Feel inadequate, worthless

 YOUR BODY FEELING GOOD

 Calming Methods

 Sleep

 Nutrition

 Drugs

Exercise

 THE MUSIC IN YOU

Effective & Varied Practice Methods

Developed Emotional Intentions

  YOUR HEAD FOCUSED

Realistic, Positive Self-Talk

 Clear, Precise Goals

 Regular Practice of Mental Rehearsal

 Developed Capacity to be In The Moment

 Many Performance Simulations

 Practiced Refocus Plan

 Practiced Pre-Performance Routine

 Debrief 

Head Poorly Focused

Music Is Not In You

Body Doesn’t Feel Good

 1.      Negative Beliefs

·        Fear of failure (fear of getting worried & tense, fear of making mistakes such as playing wrong notes, losing the timing, focus on past mistakes, fear of not being perfect) Over-focused on making mistakes

·        Fear of success

·        Fear of disapproval (negative past performance experiences)

·        Fear of losing control

·        Fear of problems with distraction or memory problems such as forgetting lyrics, notes or fingering.

·        Lack of confidence in ability (not feeling good enough, believing others are better)

2.      Unrealistic or no goals

3.      Negative or no mental rehearsal

4.      Poor concentration, no refocus plan eg with equipment problems or failure

     5.  Poor pre-preparation            routine 

6.  Insufficient performance    simulations eg. unfamiliarity with  performance venue

1. Poor technical preparation & practice methods

2. Focusing too little on emotional intention, poor or no emotional connection with the music

3. Don’t enjoy performing

4. Don’t like the music

5.   Insufficient performance   experience

1. Poor health
2. Lack of sleep
3. Poor nutrition
4. Poor control over bodily tension 
5. Use of drugs or medications

NEGATIVE SELF-TALK

POSITIVE, REALISTIC SELF-TALK

I can’t do it, it’s impossible

I’ll probably be lousy, I’m no good, I’ll disappoint people

I might screw up, people won’t like me, people will laugh at me

 What if I fail?, What if I can’t do it?

 Everyone will be better than me

 I won’t like it, I won’t do well, I’ll blow it

I know how to do this, I’ve done this before, just focus on doing it

 I’m smart enough, I’m good enough, I am capable enough, I can do it

 This will be fun, I’ll try my best, I can do this

 I’m ready for this, I want to do this, I’m looking forward to it

I love doing this

I feel good, I feel very good, I feel fantastic