Support for High Pressure Moments

Performance Anxiety for Musicians:
What It Is and How to Manage It

Musician Therapy Collective provides practical tips and mental health support for musicians experiencing performance anxiety. Performance anxiety for musicians is more common than most people realize. Whether you’re preparing for a live show, speaking on stage, or working under pressure in a studio or venue, anxiety can show up in strong and uncomfortable ways. This page breaks down what performance anxiety is, why it happens, and how to manage it using real strategies that work in music industry settings. With the right tools, you can reduce stress and show up feeling more focused and steady.

Shaky hands, blank mind, racing heart. It’s more common than you think.
Performance anxiety can affect everyone, not just the ones on stage.
Abstract image of multiple spotlights casting bright rays in darkness.

What Causes Performance Anxiety for Musicians?

Performance anxiety is a stress reaction from your nervous system. When you’re in a high stakes situation, your brain treats it like a threat, even if it’s something you’ve practiced for. This can cause symptoms like a racing heart, dry mouth, shaking, nausea, or trouble focusing. These physical changes are part of your body’s natural fight or flight system. For musicians and industry professionals, this can happen before going on stage, starting a session, or speaking to a crowd.

Common Triggers of Performance Anxiety for Musicians

Worrying about how others will react can increase pressure and lead to hesitation or self doubt during high stress moments.

Trying to meet high standards, whether from fans, team members, or your own perfectionism, can create anxiety before and during performances.

New venues, gear, or collaborators can add unpredictability, which makes the brain more alert and more anxious.

Seeing others succeed or watching their highlight reels can make you question your own skills or progress, fueling anxiety.

Fatigue, stress, and being hungry make it harder to focus and regulate emotions, which can increase anxious feelings before and during performances.

When the stakes are high, especially for paid gigs or tight sessions, anxiety can rise because there’s more on the line emotionally or financially.


Each person’s triggers are different. Learning to notice what causes your anxiety makes it easier to prepare and respond in helpful ways.

    • How to Manage Performance Anxiety as a Music Professional

    These science backed strategies can help reduce performance anxiety for musicians over time:

    1

    Practice under pressure

    Rehearse in realistic conditions to build confidence.

    2

    Use grounding tools

    Try slow breathing, stretching, or short routines before starting.

    3

    Visualize success

    Picture yourself performing calmly, with full detail and emotion.

    4

    Break things down

    Focus on one small goal at a time instead of the entire event.

    5

    Talk it through

    Share your experience with trusted people who understand the work.

    6

    Lower the stakes

    Remind yourself this is one performance, not your whole career.

    7

    Check your thinking

    Challenge negative thoughts and stay rooted in what is real.

    8

    Your perspective matters

    Be your own cheerleader and kind with your self talk.

    9

    Practice in front of a mirror

    Get comfortable watching yourself play.

    When to Get Extra Support for Performance Anxiety

    If performance anxiety is stopping you from doing your work, hurting your relationships, or wearing you down, it might be time for extra help. Talking with a therapist who understands the music world can help you create a long-term plan that works for your life. Support doesn’t mean something is wrong with you. It’s a way to build skills, grow confidence, and feel more steady when it matters most. Check out our Finding a Therapist page for help getting started.

    You Can Work Through Performance Anxiety Without Losing Your Passion

    Performance anxiety for musicians is real, but you are not stuck with it forever. With the right strategies, support, and practice, you can reduce stress and show up as your full creative self. Whether you perform on stage, work behind the scenes, or lead others through the process, managing anxiety can help you feel more connected, confident, and grounded in your work.

    Explore the rest of the site for help with social anxiety, depression, mindfulness, and resources. Find real support made for musicians and music professionals. If you are based in Colorado and want to work one on one, reach out to get started.

    Tags: #MusicianTherapyCollective #PerformanceAnxiety #MusicianMentalHealth #MusicIndustrySupport #MusicianLife #StageMindset #TourLifeSupport #CreativeWellness #MusicianWellness #MusicianSupport