Relaxation Strategies
Under what conditions might you notice increased nervous tension?
At times, artists and performers prefer to reduce or limit the nervous tension in their body in order to achieve or sustain optimal performance or competitive focus. The primary objective of the following relaxation strategies will help you learn how to initiate parasympathetic activity in your body. As a result, the level of anxiety that might otherwise disrupt focus and performance is reduced.
Keep in mind that most people do not experience an enormous relaxation effect the first time they try these exercises. Because accomplished singers have highly trained mind-body neurochemical connections, however, they may, sometimes, have a stronger than usual relaxation response. All factors considered, most singers will benefit from trying and practicing several different strategies in order to find those that seem best suited for them.
You may be interested in learning more about the many popular relaxation techniques that are available, including the following breathing exercises, visualization techniques, guided imagery, passive relaxation, progressive relaxation, yoga, and Tai Chai. If you are not familiar with these techniques, you might consider giving several different strategies a try to learn what might be the best fit for you.
Restoring Hopefulness
Everyone has those moments of feeling overwhelmed or feeling ready to give up. This is a normal part of everyday living especially when you exist in a highly competitive and demanding arena such as musical performance and the arts. Here are some strategies to help you feel better energized and better motivated as soon as possible. Have any of the items below been helpful for you in the past? Are there any strategies listed below that you might want to try again?
Being listened to.
Reminding myself of the reasons for feeling hopeless.
Asking for and receiving validation.
Learning accurate information about sources of anxiety, depression, or trauma.
Learning accurate information regarding bio-chemical parameters of anxiety.
Becoming better informed about how to recover from frustrations and anger.
Holding reasonable expectations of yourself and others.
Adjusting attributions for any frustrations and avoid blaming yourself.
Encouraging yourself to take some small steps or actions to feel less stuck.
Finding healthy ways of building back control.
Increasing opportunities for authentic self-expression.
Getting more of what you want.
Simplifying your day, week, home or work environment.
Avoiding isolation.
More frequently and effectively communicate with others.
Finding avenues for empowerment.
Working within a healthy, supportive and well-informed community.
Letting go of guilt.
Seeing others take responsibility.
Knowing everyone deals with anxiety, stress, upset or loss sometimes.
Having supportive emotional communication in relationships.
Maximizing Motivation
In competitive environments, we may try to motivate ourselves by saying, “I should do this,” or “I must do that,” or “I should feel this or believe that.” These statements are often based on rules and expectations that we have created for ourselves and others. These statements may also come from beliefs about what other people expect of us.
As a result, should statements can prompt unnecessary emotional distress, such as increased guilt and lower confidence, which may negatively impact performance.
Research indicates that reducing the frequency of “should statements” and increasing the use of “want statements” will help to increase motivation, improve self-direction, and further improve constructive decision-making skills. For example (for musicians): “I should not fall flat on this note” as opposed to, “I want to improve my vocal accuracy to execute this aria consistently well.”
Motivation is highest when we are empowered to make a choice, have a desire to follow through, and value the process and outcome.
Advocating for What you Need
The ability to constructively ask for what you need or want is characteristic of a healthy and capable individual. The ability to constructively self-advocate is relevant and important, both on and off the stage. Confidence in self-advocating in your personal life, for example, will translate to better assertiveness and independent decision-making as a performer. There are four major components to consider as your advocate for your needs:
Preserve self-respect. How do I want the other person to feel about me at the end of this conversation?
Preserve respect for others. What is necessary to protect the relationship following this conversation?
Maintain personal values. What is necessary to protect my moral integrity
Maintain a sense of feeling capable and effective. What is necessary to exemplify who I am without apology?