Nervous about performance?
Question:
Answers:
* RELAXATION TECHNIQUES
o Recognize what activities you consider relaxing.
o Be specific when exploring your options:
–going for walks
–meeting with friends
–reading for pleasure
–listening to music
–taking a bath
o Be realistic about the amount of time that you can dedicate to "downtime".
o This time should be incorporated into your daily routine.
o Remember this is called BALANCE- not be used as a procrastination tactic.
o Begin practicing relaxation techniques
–meditation
–guided imagery
–deep breathing exercises
–progressive relaxation (muscle relaxation)
o Decide which relaxation technique works for you and practice daily.
o Find several techniques that work for you so you have an array of options.
* STRESS MANAGEMENT TECHNIQUES
BODY:
o Along with improving your ability to relax, you must assess diet and other strains on your body.
o Aerobic exercise can reduce anxiety up to 50%.
o Good nutrition (a well balanced diet) will improve your ability to appropriately respond to stress.
o Get an adequate amount of rest each night.
o Reducing caffeine intake will help you manage your anxiety (2 ½ cups of coffee doubles the epinephrine level).
o Smoking cessation is important, as nicotine is also a stimulant.
o Biofeedback techniques can help up to 80% of migraine sufferers.
o Acupuncture has also shown promise.
MIND:
o If you have multiple stressors (deadlines, increased responsibilities), you must prioritize your time.
o Initiating a time management schedule remains a positive way to reduce stress and anxiety.
o Break large demands into small, manageable parts. Work through one task at a time.
o Do what needs to be done first, leaving other things for tomorrow.
o Identify your goals and work toward them.
o Take direct action when stress arises- identify your needs and articulate them; Be intentional about what you can do.
o Acknowledge your thoughts and feelings concerning the stressors in your life.
o Develop a support network to rely on in times of need.
o Remember to be kind to yourself and not dwell on the "shoulds".
RECOMMENDED READINGS:
o Don’t Sweat the Small Stuff…and It’s All Small Stuff New York, NY: Hyperion, 1997. Carlson, R.
o The Relaxation and Stress Reduction Workbook Oakland, CA: New Harbinger, 1988. Davis, M., Eshelman, E., & McCay, M.
Takeing slow deep breaths helps me a lot.
It gets the jitters out of the way.
Meditation gives you the confidence to perform.
God gives you just what you need in prayer and in doing good deeds.
Eagle 6014, no need to be rude, i now you have your oponion and all, but you dont have to call my beliefs crap, it was a suggestion not a command.
Oh screw that praying crap. Dude, you have got to love making music or not. Think about how you felt when you saw a concert that rocked. Drinking & drugs only bring you down man, so stop that. Bobby Dall of Poison once said that getting on stage was his juice. He lived for each moment becuase he loves music. It's an art to him. David Gilmour of Pink Floyd once said that he prefers to perfect his music onstage as opposed to in the recording studio. Don't over think about the sound checks. Once the people fill in, the sound changes because they were not there during the sound checks. Only time will help you out so don't give up. Good luck. E-mail me directly if you like.
Yes, don't drink!
1) Take a long walk.
2) Exercise 30 minutes
3) Pray or meditate
4) Do some free art work, with water colors, play dough, fingerpaints
5) Talk to a friend on the phone
6) Masturbate
7) Watch a video, something funny
Think about the reason you play, and if the reason is that great, you shouldn't have a hard time ignoring the pressures and just having fun. You do it for you, right?
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