The mind-body connection stress reduction for musicians.
Performing music is very similar to competitive sports. The long hours of practice, the physical and mental preparation, the nutrition discipline, rest and skill development, all come together on the day of the performance.
Stress is an integral part of the experience. For some, stress equals challenge, but for others it generates fear, tensions and even illness. The bad news is that stress can have a negative impact on the quality of the performance, often creating feelings of anxiety, doubt and despair in the musician.
For those who experience high stress when performing, I have good news: reducing stress to manageable levels and mentally preparing for a peak performance involve simple body-mind skills that most motivated musicians can learn. In this program, participants first receive information, learn basic stress releasing and imagery skills, followed by brief experiences with the four key steps to a mind-body method for performing at their highest level.
First, "stressology" facts inform participants of the impact the "fight or flight" response has on performance. Participants learn to recognize their sources of stress and personal stressors. Since stressors are both external (our environment) and internal (our physical health and cognitions), the goal is to learn to catch the tension as it begins to build and reduce it. Next, information about the effects of the relaxation response relaxation response,
n the physiologic counterbalance to the fight-or-flight response, in which a deep state of mental and physiological rest may be elicited. prepares participants for an experience with the first key step, a basic relaxation technique Relaxation technique
A technique used to relieve stress. Exercise, biofeedback, hypnosis, and meditation are all effective relaxation tools. Relaxation techniques are used in cognitive-behavioral therapy to teach patients new ways of coping with stressful .
Self-regulation of stress via relaxation involves sitting quietly, closing the eyes and performing a series of "tense then release" exercises of muscle groups. In just four or five minutes deep muscle relaxation begins to counter the impact of tense muscles generated by the stress reaction.
Following relaxation training relaxation training,
n method that teaches specific techniques for producing the relaxation response. See also relaxation response.
n , participants learn the psychology of peak experiences. Understanding the Yerkes-Dodson inverted inverted
reverse in position, direction or order.
inverted L block
a pattern of local filtration anesthesia commonly used in laparotomy in the ox. U hypothesis, guides musicians to focus on achieving their peak level of performing. Also, the pitfalls of "trying too hard" are avoided. This information prepares participants for their second key step, using mental recall of best efforts.
Mentally recalling a personal best performance provides a virtual example of how the mind-body connection manages the pressures and tensions of preparing for and performing at one's highest ability level.
Mental recall of best efforts involves two steps. First, continuing to use a brief relaxation technique, such as a breathing method that employs the use of the diaphragm--also called yoga yoga (yō`gə) [Skt.,=union], general term for spiritual disciplines in Hinduism, Buddhism, and throughout S Asia that are directed toward attaining higher consciousness and liberation from ignorance, suffering, and rebirth. breathing--sends away body tension and calms the mind. Mental recall is simply vividly bringing into awareness the memory of a best performance. At the same time the person notices all the sensations and emotions of the event.
Positive self-talk, in the form of affirmations, is the third key step. This step involves creating a word, phrase or "mantra mantra (măn`trə, mŭn–), in Hinduism and Buddhism, mystic words used in ritual and meditation. A mantra is believed to be the sound form of reality, having the power to bring into being the reality it represents. " to repeat as a means to maintaining focus on best effort. Affirmations are personal, positive and pinpoint the goal the musician seeks. Phrased in the present tense pres·ent tense
The verb tense expressing action in the present time, as in She writes; she is writing.
Noun 1. present tense - a verb tense that expresses actions or states at the time of speaking
present , the affirmation A solemn and formal declaration of the truth of a statement, such as an Affidavit or the actual or prospective testimony of a witness or a party that takes the place of an oath. An affirmation is also used when a person cannot take an oath because of religious convictions. replaces any negative thoughts. By eliminating doubt and fear-based thoughts, the affirmation supports the goal of staying calm, focused and positive during the preparation for, and presentation of the performance. Generic affirmations include, "I am relaxed," or "I am focused and calm."
Using a relaxation technique, remembering a past personal best-performance and repeating affirmations are experiences that set the stage for the fourth key step, mental rehearsal.
The basic mental rehearsal format is added to the first three steps. The earlier steps reduce tension and stress, capture feelings of success and increase the belief that a peak performance is possible. Step four involves creating in your mind an imaginary dress rehearsal dress rehearsal
A full, uninterrupted rehearsal of a play with costumes and stage properties.
1. that includes calm, confident feelings and a peak performance. Mental rehearsal sets the stage for success "in vivo in vivo /in vi·vo/ (ve´vo) [L.] within the living body.
Within a living organism.
in vivo adv. ."
To summarize sum·ma·rize
intr. & tr.v. sum·ma·rized, sum·ma·riz·ing, sum·ma·riz·es
To make a summary or make a summary of.
sum , practicing a four-step mind/body approach to minimizing performance stress increases the likelihood of a peak performance. The four steps are:
1. Choose a muscle relaxation technique, including "yoga"-style breathing
2. Recall a personal best-performance
3. Choose about three affirmations
4. Visualize the upcoming performance in full detail.
Musicians choosing to practice this simple, brief method will discover their stress is reduced and their enthusiasm for preparing to reach their peak is increased.
Robert McBrien is a licensed clinical professional counselor and author of a CD entitled en·ti·tle
tr.v. en·ti·tled, en·ti·tling, en·ti·tles
1. To give a name or title to.
2. To furnish with a right or claim to something: Stress Control Basics. For more than 25 years he has been teaching natural relaxation therapy methods to help athletes and performers control stress.