Performance anxiety questionnaire

Performance anxiety is experienced differently by each person. Here is a questionnaire to help you begin recognizing how you feel it.

I adapted this questionnaire from the book “Maîtriser son trac” (Mastering Stage Fright) by Drs. Laurent Chneiweiss and Éric Tanneau, with a few adjustments to focus exclusively on anxiety related to musical practice.

Situations marked with a “P” indicate thoughts centered on the audience or jury. Those marked with an “A” indicate thoughts focused on the performer or the performance itself.

Each situation should be rated with one of the following options. Each option has a number, which you’ll sum at the end. The letter “A” or “P” and the total score will help you understand your level of anxiety and its main source:

• Never = 0

• Rarely = 1

• Often = 2

• Always = 3

Calculate separate scores for the answers marked “P” (audience/jury-focused thoughts) and “A” (self-critical thoughts). The score for each category can range from 0 to 30 points.

Questions:

Self-critical thoughts (A):

• I worry about memory loss or freezing during my performance (exam, concert, recording, etc.) (A)

• I expect poor results when I play, whether in class, concert, rehearsal, recording, or exam. (A)

• My nerves worsen significantly when something important depends on my performance. (A)

• The most important thing for me when I play is not making mistakes, and as soon as I finish, I start thinking about everything I did wrong and what I need to correct. (A)

• I can’t focus during my performance, thinking about unrelated things (for example, daily tasks while practicing, or wishing I had more talent to play well without practicing so much). (A)

• I feel as if the audience or jury is my enemy. (A)

• I think I haven’t practiced enough and should have practiced more to play well. (A)

• I feel I will make many mistakes and have no way to fix them. (A)

• After performing, I motivate myself by thinking I will be better prepared next time. (A)

• While practicing, I have recurring thoughts that make me check social media or watch videos unrelated to music, or by performers I wish I could play like someday. (A)

• I believe the reason I haven’t reached my desired level is: 1) Not practicing enough, 2) Lack of talent, 3) Started studying too late. (A)

Audience/jury-focused thoughts (P):

• I think people will get bored listening to me. (P)

• I feel very nervous in front of an audience, whether they understand my level or not. (P)

• I think others will ridicule or criticize my performance. (P)

• I think the audience will have a negative opinion of me after my performance. (P)

• I feel nervous even in front of a small audience, even one person, or a recording device, with no one else in the room. (P)

• I feel nervous in front of evaluators, even when not performing. (P)

• I feel particularly stressed when my performance will be evaluated by strangers. (P)

• I believe the audience thinks I don’t know my work well or that I’m not good enough. (P)

• I think the audience doesn’t like me. (P)

• I feel my performance seems unprepared. (P)

• Even if my performance is good, I think the audience will find something to criticize. (P)

Scoring:

After summing the points for “A” and “P” situations separately, you can interpret your results.

Score between 7 and 13 points (A or P category):

This score indicates a low to moderate level of anxiety. You are in a good position to prevent situations that could increase anxiety levels or even cause injuries in the medium or long term. If you notice negative thoughts becoming more frequent or intense, take action and don’t let your anxiety worsen.

Developing strategies for planning and organizing daily musical practice can make your study more efficient and give you greater clarity and confidence in your progress. It is recommended to develop meditation and somatic education tools, which will help you reduce negative thoughts as much as possible.

Results: Category "A"

Score between 14 and 22 points: Moderate to high anxiety

You may have a tendency to focus more on your emotions than on your performance, which can lead you to react somewhat irrationally to situations that aren’t actually that serious (such as mistakes while playing).

Learning to organize your daily practice efficiently and with self-compassion will be essential, helping you to observe your emotions objectively when things don’t go as you hoped.

It’s important not to let these anxiety levels escalate. Practicing meditation-related tools can help you approach your daily practice with greater compassion and gentleness, and learn to manage your emotions constructively—so they enhance your performance rather than interfere with it. Somatic practices are also important, helping you control effort and muscle tension that arise from thoughts and emotions that might overwhelm you.

Score of 23 points or more: High to very high anxiety

Your own emotions remain at the center of your attention, interfering with your performance. Becoming aware of where you are and how much your emotions and thoughts influence your playing is essential. You will come to understand that emotions themselves are neither good nor bad; we assign the importance we choose.

The good news is that emotions can be seen from a different perspective. If negative thoughts prevent you from being yourself at crucial moments, it’s recommended to seek a discipline that helps you manage the amount of energy you spend when emotions feel overwhelming.

If you find yourself in this situation, it is absolutely essential to develop compassionate and efficient ways to organize your daily practice. This will help you objectively observe both your progress and the challenges you want to address in your musical practice. Being clear about your strengths and limitations will help you avoid overreacting when something doesn’t go as planned.

Results: Category "P"

Score between 14 and 22 points: Moderate to high anxiety

You may have a tendency to focus too much on others’ opinions, even at the expense of your own performance. It’s likely that you assume negative opinions from the audience or jury, even if they don’t exist. A first step would be to reconsider your own perceptions regarding your musical performance (and even about yourself).

Learning to organize your daily practice efficiently and with self-compassion is crucial. This will help you observe your progress and challenges objectively, giving you clarity, security, and confidence in what you can achieve.

It’s important not to let these anxiety levels escalate. Meditation-related tools can help you approach your daily practice with greater compassion, reducing negative thoughts that may be preventing healthy progress. Somatic practices are also important, helping you release unnecessary effort and reduce muscle tension caused by negative thoughts, both in musical practice and daily life.

Score of 23 points or more: High to very high anxiety

When you are in a stressful or frightening situation, all your attention is on the audience or jury. Therefore, it’s not surprising that your performance falls below your expectations. At this level of anxiety, it is crucial to redirect your attention and focus on your goals and your performance.

If you find yourself here, it is essential to develop compassionate and efficient ways to organize your daily practice. This will help you objectively observe your progress and challenges, providing clarity, confidence, and a better understanding of what you have already achieved.

It is recommended to seek guidance from someone who can provide tools to reduce anxiety levels. Practices such as meditation, the Alexander Technique, and non-competitive sports can be very helpful.

My suggestion is to look for an approach that works holistically with musical practice, meaning it should include study organization, emotional management, and somatic re-education.