From Panic to Performance: A Musician’s Journey Through Fear and Growth

Still Nervous, Still Performing: What 25 Years of Stage Anxiety Has Taught Me

In a previous post, I shared my personal experience with debilitating stage fright, an overwhelming moment that could have easily made me give up performing altogether. I also wrote about some of the strategies I’ve developed over the years to manage those intense feelings. That experience happened 25 years ago.

Did I stop performing after that dreadful and humiliating moment on stage? No. In fact, I’ve performed countless times since then.

Have I completely overcome the anxiety? Not at all. I still get butterflies. I still hear my heart pounding the moment I step on stage. But over time-and through years of experience-I’ve learned how to manage those feelings. I’ve acquired tools that help me navigate the pressure, so the anxiety no longer controls me.

Some people find performing comes naturally. For others, it’s a constant challenge. Wherever you fall on that spectrum, I hope these practical tips help you manage performance anxiety and rediscover the joy of being on stage.

1. Practice Like You Perform. Perform Like You Practice.

You may have heard this advice before from a teacher or mentor:
“Practice like you’re performing, and perform like you’re practicing.”

On stage, we become hyper-alert. Every muscle tightens, every sense sharpens. We suddenly notice every motion, every sound. Sometimes, we even hear things differently than we did in the practice room and that unfamiliarity can shake our confidence right when we need it most.

Here’s the truth: managing nerves is a skill, and like any skill, it must be practiced. It’s unrealistic to expect anxiety to vanish just because we’ve logged countless hours practicing. Many students feel discouraged when they can’t replicate their practice room success in front of an audience and some even quit music altogether. Not because they lack talent, but because they were never taught how to practice being nervous.

So how can we prepare for pressure?

It begins with mindset. Don’t treat practice as a space with unlimited chances. I often see students casually restart phrases multiple times when they miss a note, thinking, “It’s just practice.” But instead, try approaching each measure, phrase or section you try as if you have only one shot. Imagine someone you respect (or find intimidating) watching you play. Feel that pressure. Learn to stay grounded in it.

The goal isn’t to eliminate anxiety. It’s to learn how to perform with it.

Another valuable strategy is to regularly perform in low-pressure environments. Gather fellow musicians and play for each other. Set up casual house concerts or reserve a classroom and invite friends and family. If no audience is available, run through your program solo and record it.

When I do this, I even wear the exact shoes I plan to perform in-recreating the physical sensation of the real event. The more familiar and realistic the setting feels, the less scary the actual performance will be.

2. Visualization: Rehearsing the Entire Experience

One of the most powerful tools I’ve discovered is visualization. Once my program is memorized, I begin mentally rehearsing the entire experience starting a few hours before the performance and continuing through to the final bow.

It’s not just about visualizing the music. It’s about imagining your emotions, your movements, your physical sensations-step by step. Here’s an example of what that looks like for me:

“I arrive at the hall. I feel uneasy. I don’t rush—I move slowly. I walk calmly to the entrance. My breathing stays slow. In the green room, I hang my dress, but I wear my performance shoes. I keep my hands warm with a hot pad. I stretch, even if my body resists.

I walk into the hall for the dress rehearsal. The seats are empty now but will soon be filled. I take in the space. I know exactly which sections I want to test—maybe just the first phrase of the opening piece. I use my sheet music. I play slowly. I listen closely to my sound. I remind myself: I am the master of my fingers. They move at my command.

I return to the green room. I sit. I breathe deeply, even though it’s difficult. I hear the audience arriving. I glance at the first line of music and mentally play it through.

The stage manager appears: “It’s time.” I stand slowly. I keep breathing. I walk out to the stage. I smile. I bow slowly and intentionally. I absorb the atmosphere. I sit at the piano. I adjust the bench. I give myself a moment. I place my fingers on the keys... and begin.”

In addition to visualizing how I want things to go, I also prepare for what might go wrong like a memory lapse. Rather than hoping it won’t happen, I plan for it. I identify specific spots in the piece where I could safely jump ahead if I lose my place-musically and structurally logical spots that won’t interrupt the performance.

I also map out the harmonic structure of the piece. Having a clear sense of the underlying harmony helps me stay oriented, even if I miss some notes. That way, I can keep going without drawing too much attention to the mistake. It’s not about perfection. It’s about staying connected to the music with poise and intention.

I begin this mental rehearsal about a week before the performance and repeat it often. It trains not just my fingers, but my focus and emotional state. By the time I step on stage, the experience feels familiar because I’ve already been there in my mind.

Conclusion

Stage fright may never fully disappear. But it doesn’t have to define you or dictate your performance.

With preparation, visualization, and regular exposure to performance-like conditions, you can change your relationship with anxiety. It won’t vanish overnight, but it will become something you can manage and even grow through.

And here’s what I’ve learned after decades of training, performing, and teaching:
There is nothing you cannot conquer.
If you are truly prepared-and I mean really prepared, with thoughtful, strategic, and intentional practice-then no amount of nerves can throw you off. Anxiety loses its power when preparation becomes your foundation. So my final verdict is this:
With mindful and purposeful practice, there is nothing you cannot overcome!

Let the nerves come. Welcome them. Prepare for them.
And most importantly, perform anyway.