The Performer’s Mind Toolkit: How Specialised Therapy Can Elevate Performance: EMDR, Brainspotting, IFS, CBT ACT, CFT, and Mindfulness Can Transform Your Art

As a Clinical & Counselling Psychologist working with performers, I’ve seen firsthand how traditional “just push through” approaches often fail to address the deeper psychological challenges artists face. I often hear:

 “I’ve tried everything: breathing exercises, visualisation, positive affirmations, but my nerves still take over”

       or 

“I practised so much and I thought I was well prepared but I went on stage and drew a blank” 

       or 

“I trained and practiced, did everything to prepare a perfect performance but on stage I felt so anxious that I rushed through it all and forgot all the things I prepared, ending up with a mediocre performance. It’s so frustrating as I know I am capable of much more”.

Performance and Artistry isn’t just about skill. It’s about the mind that delivers it.

While practice and general mental training helps, sometimes performers need deeper psychological work to break through blocks. This is where evidence-based therapies can be game-changers. Therapies include: 

• • Eye Movement Desensitisation Therapy (EMDR), 

• • Brainspotting, 

• • Internal Family Systems (IFS), 

• • Cognitive Behavioural Therapy (CBT), 

• • Acceptance and Commitment Therapy (ACT), 

• • Compassion-Focused Therapy (CFT),  

• • Mindfulness 

These therapies are briefly described below.

1. EMDR (Eye Movement Desensitisation and Reprocessing) – Rewiring Performance Trauma

What it helps with:

• • Past performance failures that now trigger panic

• • Freezing or “blanking” mid-performance

• • Perfectionism rooted in early criticism

How it works:
EMDR uses bilateral stimulation (eye movements, taps, or sounds) to help the brain reprocess distressing memories.

✅  Example: An opera singer who once forgot lyrics in an audition now panics at every high note. EMDR helps desensitise the emotional charge of that memory, so the body no longer reacts with terror.

 

2. Brainspotting – Accessing the Body’s Performance Wisdom

What it helps with:

• • Unexplained physical tension while performing (e.g., jaw clenching, shaky breath)

• • Pre-audition nausea or dizziness

• • “Zoning out” instead of staying present on stage

How it works:
Brainspotting identifies “stuck” trauma or anxiety held in the body through eye positions linked to emotional activation. You talk with a therapist while focusing your gaze on a specific spot in your visual field. This eye position helps access deeper emotional or physical tension stored in the body.

✅  Example: A pianist’s hands tremble uncontrollably during competitions, despite flawless practice. Brainspotting locates where this fear is stored (often tied to an early memory of harsh criticism) and releases it somatically.

 

3. IFS (Internal Family Systems) – Healing the Performer’s Inner Critic

What it helps with:

• • Harsh self-talk (“I’m not good enough”)

• • Procrastination or self-sabotage before big opportunities

• • Conflict between the “artist self” and “perfectionist self”

How it works:
IFS views the mind as a system of “parts.” Performers often have:

• • A perfectionist part that demands flawlessness

• • A fearful part that wants to avoid rejection

• • A creative part that just wants to express freely

A therapist will guide you through conversation, exploring the different parts of your internal system.

✅  Example: An actor’s anxiety isn’t “stage fright”; it can be viewed as a protective part trying to shield them from shame. IFS helps performers negotiate with their parts so the parts don’t hijack performances.

4. CBT (Cognitive Behavioural Therapy) – Rewiring Performance Anxiety

What it helps with:

• • Catastrophic thinking (“If I mess up, my career is over”)

• • Avoidance (skipping auditions due to fear)

• • Overgeneralising (“My last audition went badly, so I’ll always fail”)

How it works:
CBT identifies and challenges distorted thoughts, replacing them with realistic, adaptive ones. This is done through structured conversations with a therapist, where the client talks through their experiences, examines the thoughts, and learns practical strategies to change unhelpful thinking patterns.

✅ Example: A dancer believes, “The panel will think I’m terrible if I’m not perfect.” CBT helps reframe this to: “They want me to succeed. My artistry matters more than one misstep.”

5. ACT (Acceptance and Commitment Therapy) – Performing with Purpose

What it helps with:

• • Crippling performance anxiety

• • Fear of judgment or rejection

• • Creative blocks and loss of motivation

How it works:
ACT doesn’t aim to eliminate difficult emotions but teaches performers to accept them while staying committed to their artistic values. Key components include:

• • Cognitive Defusion – Learning to observe thoughts (“I’m going to fail”) without believing them.

• • Values-Based Action – Aligning performances with deeper motivations (e.g., “I sing to connect, not to impress”).

• • Present-Moment Focus – Reducing preoccupation with past mistakes or future outcomes.

✅ Example: A violinist plagued by thoughts of “What if I mess up?” learns to acknowledge the fear without letting it dictate their playing. They shift focus to “I’m here to share this music” rather than “I must be perfect.”

 

6. CFT (Compassion-Focused Therapy) – Silencing the Inner Critic

What it helps with:

• • Harsh self-criticism after performances (“I sounded awful”)

• • Shame or embarrassment over mistakes

• • Comparing oneself to others (e.g., “I’ll never be as good as them”)

How it works:
Many performers have an overactive inner critic, a survival mechanism that mistakenly believes self-attacking improves performance. CFT helps by:

• • Developing Self-Compassion – Treating oneself as kindly as a fellow artist.

• • Soothing the Threat System – Calming the brain’s fight-or-flight response to mistakes.

• • Balancing Drive & Contentment – Striving for excellence without self-punishment.
    

✅   Example: An actor who beats themselves up over a forgotten line learns to respond with:“Mistakes happen. I’m still growing, and that’s okay.” This reduces shame and improves future performances.

 

7. Mindfulness – The Performer’s Secret Weapon

What it helps with:

• • Nerves before auditions or shows

• • Overthinking during performances

• • Physical tension (e.g., stiff posture, held breath)

How it works:
Mindfulness trains performers to stay present rather than getting lost in:

• • Rumination (“Why did I do that?”)

• • Catastrophizing (“If I mess up, everyone will laugh”)

• • Hyperfocus on flaws (ignoring the 95% that went well)

Practical techniques for performers:

• • Body Scans – Noticing tension (e.g., jaw, shoulders) and releasing it mid-performance.

• • Anchoring – Focusing on a sensory cue (e.g., the feel of the instrument) to stay grounded.

• • Non-Judgmental Awareness – Observing mistakes without spiralling into self-criticism.

    

✅  Example: A ballet dancer prone to “choking” during solos uses mindful breathing to stay present, preventing panic from taking over.

 

Why Generic Advice Isn’t Enough

Performers need more than “just breathe” or “visualise success.” These therapies:

• • Target the root cause (not just symptoms)

• • Integrate mind and body (crucial for muscle memory and stage presence)

• • Are tailored to artistic challenges (unlike general stress management)

The Takeaway

If you’ve hit a wall with traditional mental training, consider therapy designed for performers. Whether it’s EMDR for trauma, Brainspotting for body-based blocks, IFS for inner conflict, CBT for anxiety, ACT for enhancing your performance with purpose, CFT for silencing the inner critic and building self-kindness, and mindfulness for building your emotional resilience, the right approach can unlock the performance you’re capable of.

Interested in exploring these techniques? Feel free to explore my website, check my Instagram or contact me via email below:

---

Dr Maja Jankowska
HCPC registered Clinical & Counselling Psychologist & Performance Specialist
www.expansionpsychology.com

performers@expansionpsychology.com 

drmajajankowska@gmail.com 

Disclaimer: This article is for informational purposes and does not replace professional therapy. If you are experiencing severe distress, please consult a licensed mental health provider.