Transforming Negative Thoughts into Positive Affirmations for Better Performance
Learn how to transform negative thoughts into positive affirmations to combat performance anxiety and succeed under pressure.
Do you find your mind wandering into dark places as an upcoming performance approaches? It can be a battle to fend off the deafening internal dialogue that’s filled with fears about squeaking or not executing a passage well. You’re not alone!
Many musicians have encountered, and continue to battle, doubt in their abilities. Even with a busy performance schedule, these doubts can linger in the background. However, recognising the thought patterns, understanding what triggers them, and implementing strategies to reframe those negative thoughts into positive affirmations can make all the difference.
The Power of Positive Affirmations
& How to Reframe Negative Thoughts
Reframing negative thoughts into positive affirmations is crucial in managing performance anxiety and excelling under pressure. Instead of telling yourself, "I can't do it," consider affirming, "I am improving every day." This shift in mindset encourages growth and resilience.
Recognising and Addressing Triggers
Performance anxiety often stems from unrecognised triggers. Reflect on and evaluate stressors in your environment or routine that may influence your performance. Prepare adequately to mitigate these triggers. Consistent practice, proper rest, and mindfulness exercises can enhance focus and reduce anxiety.
Real-Life Concerns and Solutions
Throughout my career, I have encountered numerous questions and comments from students. I hope they illustrate to you that you’re not alone and that there are ways to better manage your practice frustrations, anxieties and ability to perform under pressure.
Here are some typical concerns I’ve faced and possible strategies to address them:
1. “I played this perfectly yesterday!! Why can’t I do it today??”
There are no guarantees in life and the same goes for clarinet playing. Commit to the process. If something isn’t working reassess what might be causing the issue. Ask yourself a few questions:
Does the reed feel different today? And, is capable of doing what I want?
Am I feeling stressed?
Did I do a proper warm before I started practice?
Am I using the air differently to yesterday?
Am I playing it faster than I did yesterday?
Interrogate the issue to acquire a solution. The frustration you feel is fuel to continue to the work, not to be disappointed in yourself.
2. “OMG, I’ve practice for 20 minutes on this and it’s just like how it started!!”
MOVE ON! Today might not be the day to deal with this particular issue. Visualise how you want it go and note down your thoughts on how you can achieve greater execution of said passage and come back tomorrow.
3. “Why do I always squeak on this note??”
Look closely at the words you use, i.e “ALWAYS”. You’ve cemented in your mind that it will always happen at that moment. Reframe this. What is causing me to squeak there? Am I hearing the note before I get there? Is there water in a tone hole? Has tension increased in my embouchure? I should check how I am forming and supporting the airstream as I approach that note.
Additionally - isolate the note that squeaks, do some target practice and experiment with different voicings and embouchure support to find stability. Once you establish a lovely centre to the note in question double check the intonation with a tuner.
4. “Arghh! I keep forgetting my embouchure!!!”
No you didn’t - you just remembered it! Building consistency and stamina in the foundations of our technique takes time. It’s not as simple flicking a switch. Know you’re committed to playing with brilliant technique and recognise that it’s not always a straight-line from A to B. Over time your ability to check in and reinforce these aspects of your technique will improve. Commit to the process and be kind to yourself.
5. “I can play this perfectly on its own, why can’t I integrate it into the music?”
The important thing to note here is that you can play it! Nice work.
Now the task is to identify the problem and focus on how to better integrate the accurate version into the music. I like to use a technique called "chunking”.
Breakdown the section into smaller, manageable chunks (a few measure of even just one measure at a time).
Do it slowly and ensure you’re achieving the accuracy you seek.
Repeat the correct version until it feels effortless to reinforce your muscle memory.
Gradually combine these sections with the preceding and succeeding phrases.
For a more in-depth understanding of this practice method, head on over to “Chunking”.
Conclusion
Transforming negative thoughts into positive affirmations empowers you to more effectively manage your anxiety and ultimately your progress. Commitment to recognising the negative thought patterns and employ the problem solving tools you now know to assist you in building greater resilience and confidence in your playing. Remember, you are right where you need to be - Your Lane, Your Race, Your Pace.
Happy Practicing!
Recommended Literature
To deepen your understanding of performance anxiety and performing under pressure, consider exploring the following works:
“The Inner Game of Music” by Barry Green and Timothy Gallwey
“Mind Over Mood” by Dennis Greenberger and Christine A. Padesky
“The Art of Practicing” by Madeline Bruser
“Playing Scared: A History and Memoir of Stage Fright” by Sara Solovitch