Recently Voice By Kylie (and by extension, I) had the pleasure of being interviewed by both CTV News and 630 CHED Radio and let me tell you, I was petrified. Fortunately for me however, I was able to employ a few vocal tricks so as to ensure my voice didn't show just how nervous I actually was. In this article we'll focus on the mechanisms behind how stress/ anxiety can effect your trans voice training as well as what you can do to stop it in its tracks.
anxiety and trans voice training: The Science Behind the Shake
Stress and anxiety, no matter how small, activates the body's "fight-or-flight" response and from that a cascade of physiological changes happen, each originally designed for survival in the face of perceived danger now can be triggered by an action as small as fumbling to make a coffee order. This response releases a surge of hormones like cortisol, which directly impact vocal production. Here's a closer look at how stress manifests within the voice:
Tense Muscles: Chronic and acute stress tightens muscles across the body, including those within and surrounding the larynx (voice box). This tension constricts airflow across the vocal folds, inhibits their natural vibration, and often leads to a strained, constricted, or hoarse vocal quality. Additionally, tension in the neck and shoulders can further impede healthy vocal production.
Shallow Breathing: When we're anxious, our breathing becomes rapid and shallow, centered in the chest rather than the diaphragm. This limited air supply deprives the vocal folds of the steady airflow needed for clear, powerful speech. The result can be a weak, breathy, or shaky voice that lacks resonance.
Dryness: Stress hormones decrease saliva production, causing a dry mouth and throat. This dryness irritates the vocal folds and surrounding tissues, contributing to a rough, scratchy, or uncomfortable vocal quality, making prolonged speaking difficult.
When Does Stress Impact the Voice Most?
Transgender voice training often comes with a unique set of stressors, magnifying the impact of anxiety on the voice. These stressful moments might include:
Practice sessions: Intense focus on mastering new vocal techniques, along with the desire to perfect these sounds quickly, can induce performance anxiety. This anxiety creates muscle tension and hampers vocal progress.
Social situations: Using a newly trained voice in public settings, especially for the first time, can feel daunting and nerve-wracking. The fear of judgment or being misgendered can lead to vocal strain and hesitation.
Negative feedback: Concerns about "passing" or sounding authentic can intensify existing anxieties. Any perceived setbacks or negative feedback can further reinforce these fears and make relaxation extremely difficult.
Warning Signs: The Voice Under Stress
Pay attention to these signs that stress might be affecting your voice:
Vocal strain: Persistent hoarseness, a raw or scratchy quality, or heightened vocal fatigue even after short periods of speaking.
Pitch fluctuations: Noticeable changes in pitch that are unintentional, such as a shaky, trembling voice or frequent pitch breaks (cracking).
Reduced volume: The voice sounds softer than usual, struggles to project, or fades into a whisper unintentionally.
Tremor: A detectable quivering or wobble in the voice, especially noticeable when sustaining vowels or notes.
Relaxing the Voice for a Calmer Delivery
Here are techniques to help relax the voice and ease the negative effects of stress:
Deep breathing exercises: Learn diaphragmatic breathing techniques, emphasizing slow, rhythmic inhales and exhales from the belly. This promotes a steadier supply of air to the vocal folds, increases relaxation throughout the body, and counteracts the increasingly rapid breathing patterns associated with anxiety.
Progressive muscle relaxation: Try a systematic process of tensing and releasing various muscle groups throughout the body. Include focused attention on the face, jaw, neck, and shoulders, as these areas hold significant tension related to vocalization.
Vocal warm-ups: Begin practice sessions with gentle vocalizations like humming, lip trills, or easy glides on vowel sounds. This warms up the vocal folds, promotes elasticity, and reduces the risk of strain or injury. You can read a helpful guide that explains how to perform vocal glides here.
Visualization: Envision yourself in a calming, safe space while speaking or practicing your vocal exercises. This guided imagery can lower anxiety levels and translate into a more relaxed and natural vocal tone.
Positive self-talk: Actively reflect on any negative thought patterns about your voice. Replacing self-criticism with affirmations of progress, compassion, and patience can shift your mindset and reduce the tension caused by self-doubt.
Finding Calm for a Confident Voice
We've all experienced those heart-pounding moments where nerves threaten to take over. Whether it's a job interview, a presentation, or – like me – a live radio interview, the impact on our voices can be all too clear. For transgender individuals, the added layer of self-awareness and the desire to sound authentic can make these moments feel even more intense.
The good news is that understanding the connection between stress and the voice is the first step to taking control. By learning how stress affects our bodies and voices, we can develop strategies to counter those effects. Techniques like deep breathing, muscle relaxation, and positive self-talk become powerful tools to promote vocal relaxation and reduce performance anxiety.
Remember, the journey to finding your true voice is as much about inner confidence as it is about technique. With practice and patience, you can learn to silence the inner critic and let your authentic voice shine through, even under pressure. Don't let stress hold you back– your voice deserves to be heard! Ready to unlock the full potential of your voice and embark on your vocal transformation journey? Reach out to me and schedule a consultation today to explore how personalized trans voice training can empower you to find your most authentic self-expression.