Find Relief From Performance Anxiety in Nature

Performing in front of a crowd demands our mind, body and emotions to be linked in synchronicity to the art we are presenting. The added pressure of our fellow humans looking in makes it difficult for us to stay present with our creative expression. Performers, i.e. musicians, athletes, executive presenters, students, actors, often experience a certain level of anxiety before the big show, and some experience a crippling amount. The wisdom of the natural world can help. Just by stepping outside, our nervous system experiences down-regulation, calming the butterflies in our stomach or slowing down our rapid, shallow breathing. In therapy, nature can be a helpful aid and reflection of some of the beliefs we have related to performing.

Regulation of the Nervous System in Nature

When we step outside, we are closer to the ground, there is more oxygen to breathe, and the sunshine nourishes us with some all-natural Vitamin D. When we are having symptoms of anxiety, all of these health benefits found in nature can make our bodies more regulated, or calm. While there are many therapeutic activities we can do involving nature, simply stepping outside before a performance of any kind is helpful for your mind, body, and emotions. When we become quiet and start to uncover some of the barriers to performing, we can find the teachings of the plants and animals show us how to perform. Naming our fears and false beliefs about ourselves that cause us to “freeze” up in the moments of performance is the first step, based on the “name it to tame it” perspective explored by Daniel Seigel, a therapist and neuroscientist. By naming an emotion like anxiety, we take away some of its power in our mind and body. Now, let’s bring this newfound information to the forest.

Intention Wander to Find Hidden Beliefs about Performing

First, we set an intention i.e. “I will find the negative beliefs that are holding me back from performing at my peak skill level, or in my creative “flow” state.” Then we wander in the woods. As we walk with this intention, your only task is to notice the nature around you, and see where you are drawn. I always tell my clients that there is NO way to do this wrong. After a while you may find a leaf that is calling your attention. You pick up this particular leaf, which has a tear directly in the center. This tear in the center may represent the first time a loved one criticized your singing voice, which left a wound in the center of yourself. Now, because of this core belief that you were unaware of before this wander in the woods, you become terrified before you sing. 

Nature can help us find the hidden roots (metaphor intended) of our beliefs so we can bring them to the surface, process them, and find new beliefs that align with our innate wisdom and talent. That belief could have remained hidden for a long time, but what we see in nature is often what we are trying to see within ourselves.

Nature As a Nonjudgemental Audience

Now that we have uncovered some negative beliefs affecting your ability to perform, nature is here to witness your art. When you practice performing outdoors with all of the added resources of the natural world, you create muscle memory of feeling relaxed and accepted as you sing or dance or speak or run. This is a way to simulate the feeling of calmness in nature while you are in your actual performance setting. Because of the repetition of practicing outside, your body gets used to linking “relaxation in nature” to your particular performance. In the way that our brain and body function, these resources will follow you from outdoors to indoors.

Empowerment in Nature

Let’s get outside and hone your craft! Your creative barriers that create distance from you and your expression in this world are ready to be explored and released. Visit mywilderness therapy page to find out more about the benefits of integrating the natural world into your therapy experience. The trees and the rocks and the grass and the sky are all here as reflections of you and your internal world.