Positive Thinking In Music Performance

A positive frame of mind is essential to achieving success and happiness in life, be it for someone who works in an office or as a postman, or indeed as a musician. The more you put into your life the more you will get out of it. As a musician, our art is the way we express ourselves to others, and negativity, a lack of confidence and tension can seriously hinder the enjoyment of the audiences as well as our own pleasure of playing or singing. It might be very natural for many people to be positive and less self critical, but because of the sensitivity, diligence and determination of many artists, there can be a tendency to become incredibly analytical of ourselves and although much of the time this produces wonderful results in our performance, there can be unwanted side affects to our artistic endeavors manifesting in physical and mental problems that taint our music and wear down self esteem through negative thinking. In comparison to other professions - 'freight handlers, aircraft mechanics, air traffic controllers, physicians, waiters and symphony musicians - symphony musician and freight handlers had the highest blood pressure at work.This result supports the hypothesis that a combination of high demands and low decision latitude may have negative effects on health.'[1] Fry agrees with this, stating that 'there must be few occupations where the occurrence of occupational pain is as common as this.'[2] BAPAM see thousands of musicians every year to combat problems such as tendonitis, muscle fatigue, hypermobility, focal dystonia, vocal nodules, general aches and cramps, performance anxiety, depression, and most commonly stress to name a few. The stress and anxiety levels in musicians are much higher than average[3], making them more susceptible to many mental health issues, and feelings of inadequacy as well as the physical problems that accompany these, which can progress into more serious issues. Gabrielsson argues, and one must agree, that this is mainly down to the ever increasing demands for perfection and to fulfill expectations[4], and I believe that if one becomes too caught up in beating oneself up over this that 'inner critic' wins. Emmons states that 'The primary reason a performance doesn't work is a mental one - at least 90% of the time.'[5] The aim of this essay is to find ways one can prevent this kind of damage to a performer, or at least find ways to manage it. As a sufferer of anxiety and negative thinking myself, I have seen and felt the damage it can do to one's abilities as a performer, and I am of the strong opinion that in order to be the best musician one can be, a healthy body and healthy mind is essential. As there is little research on this particular part of mental training and the physical benefits in musicians specifically, much of the research in this area has been in relation to sports science, but the issue of performance is very similar in sport as to music - healthy body, healthy mind creates better performances. In order to delve further into dealing with this particular issue I wrote and sent out a survey to many young musicians, both students at universities and conservatoires as well as young professionals. I have used some of my findings within the further discussions to supplement my arguments. To assess how positive thinking affects our musicianship, one should first outline the essential attributes of a performer and how these can be harmed. Arguably the most important characteristics are to have a thick skin to cope with the profession, and accepting one's incredible unique skills as well as their faults. A 'Teflon film' is indispensable for dealing with stress, politics, criticism and other pressures. If one is not suitably armed for this then they can succumb to bouts of anxiety, feelings of worthlessness, negativity and over self-criticism. This can become infectious and affect every part of their music making. Although one should have their critical factor well sharpened in order to create the greatest music they can, if it comes to the point where the artist is so caught up in the negative aspects of themselves that any tiny positive is quelled, it becomes a hindrance - 'When you do not believe that you can perform well, you will not make use of all your abilities or your full potential.'[6] Then if one develops physical symptoms of this pain it can become worse or the distress can be caused by the physical indicators and then frustration at not being able to perform to the standard desired. Harrison pushes the importance of 'the acceptance of ourselves, warts and all' and that through not doing this, through suppressing our emotions it 'causes chronic retentive or protective muscular tension.'[7] Through accepting their misgivings and finding ways to work on them, through the practice as well as holistic methods, they can grow and overcome negative thinking. In the responses to my survey, this was one of the most commonly found points. Well over half of the responses talked about needing of accept ones abilities, to be comfortable in their own skin, that their problems are 'not as serious as you may think' and that there will always be 'peaks and troughs'. Incidentally, all of the people who classed this as important also saw themselves as positive people. Leibowitz summarizes the definition of the proper mental attitude to be 'Instead of being concerned with getting the right answer, it is much more important to be as open as possible, to be willing not to get the right answer, to go through the process rather than rushing for immediate results.'[8] This kind of patience and willingness to try as many ways as possible to achieve results is important, but mainly there needs to be balance and the techniques need to be right personally for each performer. What is also important is to realize that all of the approaches discussed are not designed to be used instead of ample creative training, but are merely to be used to supplement your preparation, to get into the right frame of mind, or 'coping strategies' to be able to progress in a healthy manner. Gabrielsson lists many coping strategies commonly used by musicians: 'Careful preparation, relaxation, deep breathing, meditation, self-hypnosis, positive self-talk, being well rested, imagining the performance situation beforehand, thinking the performance as communication with the audience, further use of alcohol or beta-blockers.'[9] The psychological techniques are particularly effective against negative thinking. Positive self talk and other positive thinking techniques can be used either on one's own or with the guidance of a counselor, GP of other professional. Positive affirmations are important, as confidence in oneself transmits like wildfire to an audience and can make or break a performance - 'If you have a negative attitude, then your confidence will drop. When your confidence drops, the performance suffers.'[10] Many scholars talk about the importance of positive self talk, that it is 'part of the treatment'[11] against stress and worry. One can do this by listing all of your best qualities, what makes you good at your art. For example: I am a strong person, I can perform well in tough situations, I can say no, I have trained thoroughly, I am a good performer, I am well liked and loved. Another part is to change negative self talk, from 'I can't' to 'I can', or even if it is something that you are not good at, instead of saying 'I'm so rubbish' change the thought to 'That is something I can work on'. Emmons write that the important part of this is the repetition of these statements every day[12]. Depending on the person, perhaps a diary of sorts could be started to chart the positive thinking process so that every day one can write down the positives of the day, the lessons and goals achieved in practice sessions, what one has learnt from these, highlighting points where their particular positive traits came to light. This way one can really focus on the optimistic component and not get too wrapped up in the pessimistic. Interestingly, only a few people who filled in my survey used such a method, but for them they were very effective. One particular person has a 'happy book' where she wrote compliments from bygone days on her singing and playing, and times when she performed well and why and how she felt, to reaffirm her positive feelings. Another person used photos to remember positive times and how she felt. Many used audio recordings of themselves as a way of remembering what one has achieved and found that that gave them the confidence to pull through from bad practice sessions or poor performances. Therapies such as Cognitive Behavioral Therapy have also proved to be greatly valuable in promoting positive thinking. By investigating the negative thoughts one has and why one is experiencing such distress is fundamental to the recovery from these. There have been many studies into CBT and its affect upon musicians, and its affects upon anxiety and negative thinking are astonishing. Kendrick, Craig, Lawson and Davidson recognize that 'cognitive behavioral therapy, challenging negative thoughts and attending only to task-oriented and positive thoughts were both effective in reducing performance anxiety.'[13] Whitaker also found that when he used deep muscular relaxation in conjunction with cognitive behavioral techniques he 'obtained decreased physiological response and decreased state anxiety as well as increased confidence as performer.'[14] Talking therapy like this has to be performed by a professional but is very affective in releasing mental suffering, which in turn alleviates physical symptoms. Strangely not many people used these techniques in the surveys but some did express interest. Those who had used some form of counseling did find it useful in achieving clarity and awareness of their problems and how to overcome them, and that they think they would benefit from more contact time with such a professional. Relaxation on the other hand was considered by the people of my survey to be one of the most important ingredients to a happy musician, with 22 out of 30 people expressing its importance to their art. These ranged from breathing techniques and deep muscular relaxation to using method like Pilates and Alexander Technique to activities totally outside of music like reading, exercise, sleeping, watching television, even gardening. Positive thinking and relaxation techniques are also very simple to bring into day to day life as a musician - there are many CDs and other guides available to that are convenient to use by oneself, and some did admit to using these and finding them helpful. The other two factors that are important to promoting the right mental attitude are correct physical maintenance and sufficient relaxation and balance and there is an assortment of ways to achieve this. The National Health Service outlines exercise to be a primary way of preventing stress due to the release of serotonin in the brain. Low serotonin levels in the body 'are believed to be the cause of many cases of mild to severe depression which can lead to symptoms such as anxiety, apathy, fear, feelings of worthlessness.'[15] When it is released through vigorous exercise it 'makes you feel happier and less stressed'[16] and has great advances in 'dimensions of psychological wellbeing and mental health, such as reduced anxiety and depression and enhanced cognitive functioning and self perceptions.'[17] Taylor and Wasley make the valuable point that through distraction in the form of exercise it creates balance in the life of a performer, by giving the brain different mental focus. By looking after another part of one's life in this way they argue that edge in other areas are honed, self-confidence and self-esteem are augmented. Harrison also makes the point that if we are tense in any way it 'manifests itself physically in tension hyperactivity and various illnesses. Tense, we are more likely to make mistakes or set ourselves up for disappointment or negative outcomes' and through exercise 'tension is released.'[18] The health benefits to regular exercise are numerous as well, but in terms of musicians in particular the development of muscle tone improves strength and stamina and the affect of increased lung capacity is especially helpful for wind and brass players and singers, to name a few. Harrison also discusses the enhancements to concentration and endurance, saying that if the performer is physically fit it can make them more efficient and able to achieve more[19]. 23 out of 30 people in my survey expressed their positive feelings towards exercise and their art, whether they are currently following a strict exercise regime or not, stating that it made them feel more positive, refreshed and relaxed afterwards - 'blowing away the cobwebs'. Singers were more expressive about exercise than instrumentalists, compromising of 16 out of the 23. One important complimentary option is to observe diet, as what one eats has an enormous affect on our mood. We can only get out what we put into our systems; therefore if we are not providing ourselves with the correct nutrients it has extreme affects on our physical health and can help lead to mental difficulties. The NHS outlines the importance of eating healthily and regularly to prevent stress as by releasing a constant stream of energy throughout the day one can 'help improve concentration and mood'[20] therefore keeping one more positive and alert. This includes many complex carbohydrates to release energy slowly. Diet plans which keep energy flowing steadily like this and are rich in serotonin boosting foods are often used as an aid to alleviating depression. Therefore there is evidence to suggest that by eating foods to boost energy and serotonin levels one can be more positive and healthy, improving our concentration and general health so we do not suffer from illnesses that could hinder our playing or singing. The body does require certain elements to produce this chemical, which are only found in certain foods. Tryptophan, a nonessential amino acid, combined with B vitamins and Omega-3 fatty acids are essential to serotonin production as these cannot be produced by the human body naturally[21]. The consumption of complex carbohydrates is also vital to the absorption of tryptophan, and 'Studies have shown that people eating a high carbohydrate diet produce more serotonin and are more relaxed as a result.'[22] All proteins and complex carbohydrates and components that help in production, but particularly high levels of the crucial ingredients are found in bananas and dark chocolate[23], pineapples, plums, turkey, milk[24], eggs, avocados, coriander[25] and fish[26]. By eating healthily like this there is much evidence to suggest that moods can be lifted and one can be able to be more positive. There are many exercises that not only maintain the physical body but relax the mind through a variety of poses and specific breathing. Alexander technique is used by thousands of performers to use their bodies affectively, to get in touch with how they can use their bodies better. Valentine writes of surveys of musicians, which suggests: 'professional performing musicians scored significantly above populations norms for anxiety, that music students were more anxious that non music students, and that 'talented' musicians were more anxious that 'non talented'. 53% reported using anxiety reduction techniques of some kind. AT was easily the most frequently used technique, with 43% currently taking or having lessons. This suggests that AT is used by at least 20% of the general population of musicians.'[27] The benefits are plentiful including better posture, overall musical and technical quality, positive attitude to performance, improved bodily awareness and use, breathing, enhanced quality of performance, and calming affects upon heart rate and blood pressure under stress similar to that of beta-blockers.[28] This was a particularly popular technique used by musicians on my survey, with 17 people saying that they were either currently studying this, or had had experience with it in the past. Pilates, Yoga and Tai Chi are all very similar in their affects - building core strength, improving breathing, alignment, precision, relaxing the mind, but also 'helps you develop an awareness of how your body works, helping your mind and body to work in harmony'[29]. Meditation like this lets the performer focus 'on the goal of developing a continually greater degree of awareness and integration of all aspects of one`s physical, emotional, and intellectual being.Yoga practice is also exceptional in that it directly addresses the health of the internal organs and the nervous system.'[30] One can find that meditation like this helps to reaffirm your goals and give you a clearer mind set. At the core of all of these techniques is the breathing. The National Health Service puts 'deep breathing' at the top the list of ways of preventing stress, as the relaxing of the muscles and expelling old oxygen from your lungs 'will improve your circulation and alertness' and that by doing deep breathing exercises 'you feel calmer and ready to continue what you were doing.'[31] There are many practical ways to aid the thought processes and the exercise; appropriate practice planning, goal setting, charting one's progress through a diary, audio recordings, viewing videos of performances and practice, mental rehearsal to name a few. If one is has clarity in what they are doing they can be more rational and constructive. Finally a major point I wish to make is that of balance - many argue that equilibrium between the musical life and the rest of life is important to happiness as well as musical development, as one can gather perspective. Brahms is reported to have advised one of his pupils to 'practice and hour less a day, and read a book.'[32] By relaxing and giving oneself time to regroup concentration is better as people are refreshed. They are also more rounded as people, and perhaps better at coping in the pressured life of a musician as they more focused, more relaxed, and are perhaps better at accepting their limitations as well as utilizing their talents.