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I think that it is rather common for people to turn inwards when having anxious thoughts. For horn players, this might translate to internal dialogues, such as:
- My chops are tired – I sure hope I make it to the end of this concert…
- I am not prepared to play this piece. What is going to happen?
- Here comes that big solo. I better not miss any notes.
- Why is the conductor looking at me like that?
The anticipation of an event going badly can often be much worse than the actual event. For some, this kind of thinking can spin out of control and trigger a panic attack.
The 5-4-3-2-1 Technique
An excellent grounding exercise to help with anxious thoughts is the 5-4-3-2-1 technique. It is a standard technique known in the world of psychology and behavioral science, that traces back to a program designed for people afraid of flying in airplanes.
According to a Behavioral Health Partners article from the University of Rochester:
“Anxiety is something most of us have experienced at least once in our life. Public speaking, performance reviews, and new job responsibilities are just some of the work-related situations that can cause even the calmest person to feel a little stressed. This five-step exercise can be very helpful during periods of anxiety or panic by helping to ground you in the present when your mind is bouncing around between various anxious thoughts.”
The 5-4-3-2-1 concept is very simple. Sit quietly. Out loud or in your mind, identify:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
For example, 5 things you can see:
- my horn
- my music stand
- the floor below me
- the ceiling above me
- the music stand in front of me
Take your time and make thoughtful, conscious choices. As you identify items, inhale through your nose and exhale through your mouth. Repeat this exercise as many times as needed.
What does this technique do?
As you engage this technique, pay attention to your thoughts and how your body responds. The goal is to quietly shift your mental focus away from internal dialogues, and focus instead on your present surroundings.
The 5-4-3-2-1 technique may not make your anxiety magically disappear, but it can help. To learn more about this technique, please see the recommended resources below:
- YouTube Video: “The 5-4-3-2-1 Method”
- Mayo Clinic: 5,4,3,2,1: Countdown to make anxiety blast off
- Harvard Health Publishing: Understanding the stress response
