Audition and Performance Anxiety: A Guide for Actors, Singers and Musicians
Over the years, I've been fortunate to work with countless musical theater artists. A common challenge that many face is audition and performance anxiety. Drawing from Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) models, I’ve developed workshops tailored to address these anxieties specific to the musical theater domain.
What performance anxiety is
Music performance anxiety is more than just pre-show jitters. It's a specific type of anxiety disorder characterized by intense fear and apprehension related to performing music. This anxiety can manifest physically (tachycardia, sweating, tremors), emotionally (panic, stress), and cognitively (self-doubt, fear of failure), often leading to avoidance behaviors such as avoiding performances altogether (Fernholz et al., 2019).
MPA affects a significant portion of musicians, with prevalence rates ranging from 16.5% to 60%. Interestingly, women and younger musicians report higher levels of anxiety compared to their male and older counterparts. Various factors contribute to MPA, including high-performance standards, frequent evaluations, and a competitive environment that offers little support (Fernholz et al., 2019).
Musical performance anxiety, a specific type of performance anxiety, affects musicians of all skill levels and backgrounds (Kenny, 2011). It can manifest as physical symptoms such as trembling, sweating, and a racing heart, as well as psychological symptoms like negative self-talk, concentration difficulties, and fear of failure.
While some level of anxiety can be beneficial in driving motivation and focus, excessive anxiety can impair a musician's ability to perform and enjoy their craft (Yoshie et al., 2009).
Audition anxiety in musical theater
Audition anxiety is a specific form of performance anxiety experienced by musical theater performers. It manifests through various symptoms, including physical (sweating, trembling), cognitive (negative thoughts, self-doubt), and behavioral (avoidance of auditions, making excuses). Musical theater performers face unique challenges due to the breadth of skills required (singing, acting, dancing) and the complex nature of auditions.
Musical theater performers face a distinct set of stressors in their pursuit of success. Audition anxiety, fear of failure, and the pressure to excel in multiple disciplines can significantly impact their mental well-being (Kenny, 2011). Moreover, the highly competitive nature of the industry often exacerbates these stressors.
The link between performance anxiety and SAD is that they both involve a fear of negative evaluation from others. People with SAD often worry about being embarrassed, ridiculed, or humiliated in social situations, which can lead to significant anxiety and avoidance. Performance anxiety is an extension of this fear, as it involves the pressure to perform well and avoid making mistakes or being criticized.
It's important to note that performance anxiety can also occur in individuals without the other symptoms of SAD, and vice versa. However, in individuals with SAD, performance anxiety is a common and often debilitating symptom that can significantly impact daily life and social interactions.
Other pressures performers face
Perfectionism
The pursuit of perfection can often lead to undue stress, and in extreme cases, can result in burnout. CBT helps musicians challenge unrealistic standards and cognitive distortions, while ACT focuses on recognizing and accepting these perfectionist tendencies without allowing them to hinder performance or personal satisfaction.
Coping with Criticism
Musicians are continually exposed to reviews and criticism, which can be challenging to handle. CBT techniques can help musicians interpret criticism more constructively, whereas ACT encourages acceptance of these external judgments without internalizing them negatively.
Creative Blocks
When creative juices stop flowing, it can lead to self-doubt and anxiety. CBT can provide strategies to manage these emotions, while ACT can assist musicians in accepting these periods of stagnation as part of the creative process.
How CBT helps
Cognitive-behavioral therapy (CBT) and acceptance and commitment therapy (ACT) are evidence-based approaches proven to be effective in treating anxiety and stress-related disorders, including musical performance anxiety (Hofmann et al., 2012; A-Tjak et al., 2015).
Cognitive Behavioral Therapy (CBT) has emerged as a particularly effective treatment for MPA. CBT works by addressing the negative thought patterns and behaviors that fuel anxiety. Techniques such as cognitive restructuring, exposure therapy, and relaxation exercises help musicians reframe their fears and reduce physical symptoms of anxiety (Fernholz et al., 2019).
Cognitive Restructuring: This technique helps you identify and challenge irrational thoughts that contribute to your anxiety. By reframing these thoughts, you can change your emotional response to performing.
Exposure Therapy: Gradually facing performance situations in a controlled and supportive environment helps desensitize you to the anxiety triggers.
Relaxation Techniques: Practices such as progressive muscle relaxation and deep breathing exercises can help calm the physical symptoms of anxiety.
Skill Development: CBT also focuses on building performance skills and confidence through repeated practice and positive reinforcement (Fernholz et al., 2019).
The CBT Approach to Performance Anxiety: In my workshops, I introduce artists to the core principles of CBT, which helps in:
Identifying Negative Thought Patterns: Recognizing thoughts like "I'm bound to mess up" or "I’m not good enough" is the first step.
Challenging and Reframing These Thoughts: Together, we navigate ways to replace these negatives with balanced and positive affirmations.
How ACT helps
Integrating ACT for a Comprehensive Solution: ACT provides another dimension to our approach:
Acceptance: I guide performers to understand that it's okay to feel anxious. What’s more important is how we respond to this emotion.
Alignment with Personal Values: We delve into identifying the deeper motivations and passions that drive each artist, ensuring that even in the face of anxiety, they remain grounded and authentic.
What my ACT for Actors research found
Feasibility and Acceptability: The study aimed to assess the feasibility and acceptability of an 8-week Acceptance and Commitment Therapy (ACT) protocol specifically tailored for musical theater performers experiencing audition anxiety. Participants were recruited through Playbill.com and Instagram, and 21 performers enrolled, with 16 completing the study. The high completion rate (76%) indicated that the treatment was feasible and acceptable to participants.
Treatment Structure: The treatment consisted of eight weekly two-hour group sessions held in a studio equipped with a piano in Times Square. Each session included a mindfulness exercise, homework review, didactic learning, and experiential components like interoceptive exposure and mock auditions. Mindfulness exercises adapted from existing social anxiety treatments were a core part of each session.
Session Themes: The sessions covered various themes, including:
Mindfulness Practices: Exercises like mindful eating, body scans, and mindful stretching were used to help participants become more aware of their physical and emotional states.
Acceptance and Willingness: Techniques to accept anxiety rather than fight it, such as the "willingness switch" and interoceptive exposure, helped participants manage their anxiety during auditions.
Cognitive Defusion: Strategies to change the relationship with their thoughts, using techniques like labeling and distancing from anxious thoughts.
Mock Auditions: Practical exercises to simulate real audition scenarios, allowing participants to apply the techniques learned in a supportive environment.
Outcomes: Participants reported decreased levels of audition and performance anxiety, increased mindfulness, and greater acceptance of their anxiety symptoms. Additionally, there was a noted decrease in avoidance behaviors and an increase in audition attendance. The study's findings suggest that ACT can be an effective treatment for audition anxiety, providing performers with tools to manage their anxiety and improve their audition performance.
Performing and auditioning online
Performers have long grappled with performance anxiety, also known as stage fright. The rapid shift to online platforms due to the COVID-19 pandemic has created new pressures for many performers. In this new landscape, performers must navigate unfamiliar territory, such as coping with technological challenges, adapting to a lack of audience feedback, and managing self-presentation in a virtual setting.
With the increasing popularity of online therapy, musicians now have the opportunity to access CBT and ACT remotely, making it a convenient option for those with demanding schedules and frequent travel commitments (Andersson et al., 2014). Online therapy has been shown to be as effective as in-person therapy for various mental health conditions, including anxiety and stress-related disorders (Carlbring et al., 2018).
Getting help in New York City
Understanding Performance Anxiety in the NYC Landscape: New York City, often termed the "entertainment capital of the world," witnesses countless auditions and performances daily. Given the intense competition and high stakes, it's no surprise that many artists experience performance anxiety, manifesting as crippling nervousness, negative thought cycles, and sometimes even physical symptoms.
Finding the Right Psychologist in NYC: Given the city’s vast population and unique cultural dynamics, seeking a psychologist with experience in CBT and ACT tailored for performance anxiety is crucial. These professionals understand the unique pressures of the NYC performing scene and can provide targeted interventions.
A Personal Note: Over the years, the most rewarding aspect of my work has been witnessing artists transform. The joy in their eyes when they land a role, not bogged down by debilitating anxiety, is unmatched. I truly believe that with the right tools and strategies, every performer can navigate and conquer their audition anxieties.
If audition or performance anxiety is getting in the way of your work, evidence-based therapy can help. Learn more about therapy for performance and audition anxiety and the ACT for Actors program at the Performance Institute for CBT.
References
A-Tjak, J. G., Davis, M. L., Morina, N., Powers, M. B., Smits, J. A., & Emmelkamp, P. M. (2015). A meta-analysis of the efficacy of acceptance and commitment therapy for clinically relevant mental and physical health problems. Psychotherapy and Psychosomatics, 84(1), 30-36.
Andersson, G., Cuijpers, P., Carlbring, P., Riper, H., & Hedman, E. (2014). Guided Internet-based vs. face-to-face cognitive behavior therapy for psychiatric and somatic disorders: A systematic review and meta-analysis. World Psychiatry, 13(3), 288-295.
Carlbring, P., Andersson, G., Cuijpers, P., Riper, H., & Hedman-Lagerlöf, E. (2018). Internet-based vs. face-to-face cognitive behavior therapy for psychiatric and somatic disorders: An updated systematic review and meta-analysis. Cognitive Behaviour Therapy, 47(1), 1-18.
Fernholz, I., Mumm, J. L., Plag, J., Noeres, K., Rotter, G., Willich, S. N., ... & Schmidt, A. (2019). Performance anxiety in professional musicians: a systematic review on prevalence, risk factors and clinical treatment effects. Psychological medicine, 49(14), 2287-2306.
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.
Jacobs, M. (2019). ACT for Actors: Testing the Feasibility and Acceptability of a Group Protocol Intended to Treat Audition Anxiety in Musical Theater Performers. Hofstra University.
Juncos, D. G., Heinrichs, G. A., Towle, P., Duffy, K., Grand, S. M., Morgan, M. C., Smith, J. D., & Kalkus, E. (2017). Acceptance and commitment therapy for the treatment of music performance anxiety: A pilot study with student vocalists. Frontiers in Psychology, 8, 986. https://doi.org/10.3389/fpsyg.2017.00986
Kenny, D. T. (2011). The psychology of music performance anxiety. Oxford University Press.
Yoshie, M., Kudo, K., Murakoshi, T., & Ohtsuki, T. (2009). Music performance anxiety in skilled pianists: Effects of social-evaluative performance situation on subjective, autonomic, and electromyographic reactions. Experimental Brain Research, 199(2), 117-126.
