A safe space where participants can discuss there experiences of performance anxiety.
A six-week online Peer Support Group that focuses on giving participants a safe space where they can discuss their experiences of performance anxiety, learn from others about ways of managing it, and be given opportunities to reflect on research-based strategies to offer tools and takeaways to practise each week. This will allow time for reflection and discussion in the next session about how the experience was.
Sessions will be semi-structured, allowing for the experiences of the participants to emerge.
This online group will run on Wednesdays (10:00-11:30pm), starting 1st March 2023, each group will be facilitated by Lucy Heyman.
Group content
Week 1 / Introduction to MPA
How does it affect you? What makes it worse? When is it better? A session to get to know each other and ourselves, and understand the different ways that MPA affects us. Lucy will introduce the Yerkes-Dodson framework to look in more detail at what MPA is, and why we need it for performance. Participants will experiment with the framework during the week to find out where their ’sweet spot’ for optimising performance is.
Week 2 / Ways of managing MPA.
In this session participants will discuss the methods they have used to manage MPA in the past. They’ll be given a brief overview of some of the options available, with a focus on lifestyle management as the first option. We will discuss the role of nutrition, sleep, exercise and substance use, and the role that each plays in managing anxiety. Lucy will introduce a second fsources of stress in performance), and participants will experiment with this, alongside exercise and nutrition during the week, to notice the impact they have on performance.
Week 3 / Psychological approaches to MPA.
In this session we’ll explore self-talk, making visible the dialogue we have with ourselves in the days, hours and minutes before a show. How do we view a performance? Do we over-estimate the importance of it? How does what we tell ourselves affect our performance? Examples will be given of positive re-framing exercises, and participants will be given an exercise to work on over the week where they keep a diary of their self-talk before and after performances.
Week 4 / The practical aspects of performance.
In this session we’ll look at all the component parts of a performance that can contribute to MPA. We’ll discuss the science behind effective practise, how to do it, and why it’s important in the context of MPA. We’ll also discuss how pre-performance routines can help (including relaxation strategies), along with strategies for managing performances if you know you’re going to be nervous. The exercise for this week is to craft a pre-performance routine and try it out in a performance context.
Week 5 / The role of review.
In this session we will discuss the role of post-performance review in more detail, and how it can offer insights into the best way to manage MPA for each of us. We’ll introduce a process for review and reflection that musicians can use for each performance, as well as understanding when the most productive time is to do this. The exercise for this week is for musicians to tweak the pre-performance routine from last week to find a process of preparation for performance that will be most helpful for them to take forward. This may include psychological strategies, nutrition, exercise, positive self-talk and performance management approaches.
Week 6 / Pulling it all together.
In this final session we’ll focus on relaxing and enjoying the ride. The hard work is now done, you’ve prepared the best you can. Now how do you make your performance the best it can be? We’ll do a relaxation exercise, and discuss the science behind flow states and how to access them.
Please note that to participate in the Peer Support Group, each participant will need to have register once and attend a booking appointment before your enrolment.
Already registered and want to join this group, email tonicrider@tonicmusic.co.uk
