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Expansion Psychology

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United Kingdom
Bedford
Expansion Psychology

Dr Maja Jankowska,
A Clinical & counselling psychologist (HCPC registered), Cognitive Behavioural T

20/01/2026

Thrilled to be speaking with the Healthy Conservatoires Network about something that matters deeply - mental health and wellbeing in performing arts.

Young performers need more than just talent and technique. They need resilience and psychological tools to handle the pressures of a performing career.

That's exactly why I created the FBI Reset Toolkit.

Get the FBI Reset Toolkit: https://www.beyondthespotlightpsychology.co.uk/freebie-stage-profiler-sign-up-page

17/01/2026

Why doesn't "just breathe" work for your performance anxiety?
Because it only targets one piece of a complex puzzle.

Performance anxiety isn't one thing - it's SEVEN distinct neurological patterns of performance anxiety:

→ The Catastrophiser
→ The Somatic Sensor
→ The Imposter Perfectionist
→ The Comparison Constable
→ The Avoider
→ The Dissociator
→ The Inner Tormentor
Most performers are a unique mix of 2-3. Generic advice can't help what you haven't defined.

Your strategic start: Get your FREE Stage Fright Symptom Profiler (5-min diagnostic) AND the portable FBI Reset Toolkit in one download.

The toolkit includes:
1. FBI Reset Audio Guide (F=Feet, B=Breath, I=Intention)
2. FBI Practice Guide PDF
3. The Profiler (to identify your dominant patterns)

Stop fighting a ghost. Get your profile + your reset tool. (Link in bio)

Then, watch my “Welcome to the Series” video for the new YouTube series “Beat Performance Anxiety in 2026.” https://youtu.be/O-VU-JJ-YDg (link in the comments)

Are you ready to find how to beat your performance anxiety in 2026? If so, is there anything I can help with or provide for you in this series? Let me know in comments.

15/01/2026

I am so excited to announce this. You've asked and I'm providing:

Your backstage panic reset is now portable.

Within the FBI Reset Toolkit you will receive

1. The downloadable FBI Reset audio - short, sweet and to the point (no intro, no fluff, just the practice to use minutes before going on stage)

2. Step-by-step PDF guide that goes deeper into the neuropsychology behind and explains the steps of the FBI Reset practice made for moments when the nerves hit.

3. BONUS: Stage Fright Symptom Profiler - a diagnostic tool that helps you identify your unique anxiety pattern.

FBI Reset: Save it to your phone. Use it in the wings.

👉 Grab your free download now link in bio & comments

With gratitude for all.tour feedback
Dr Maja

BackstageReady

08/01/2026

How often do you actually check with yourself?
What do I truly need?

January can be hard for anyone. Festivities are over. Xmas lights and decorations are out away. And it's a long wait till Spring 🌱

But for many artists it's super stressful and many worry about money and the future.

I hear this a lot on my private practice, where artists tell me their empty diaries can provoke a lot of anxiety and / or low mood.

And then there is this voice that whispers: "Should I be doing more? Should I be hustling? Am I falling behind?"

January - February are often "dead" months but we still often experience the fight between the part that craves rest & the one that feel pressure to find opportunities e.g. to perform.

I'd love to invite you to notice. Both are valid and both have good intentions for you. Be kind and let yourself be guided by what your body and mind need right now, right here.

Sending you all my best wishes, espereecially in this cold and gloomy period (well, at least in the UK).

❤️

03/01/2026

Performance Anxiety? Try This 10-Second Micro-Ritual.

This is a very brief summary and a longer video is available on my YouTube channel so check it out (link in comments).

For every actor, musician, speaker, or performer who feels panic right before you go on. A long meditation isn't practical when the stage lights are hot. You need something fast, secret, and powerful.

The 3-Step Pre-Performance Micro-Ritual:

FEET FLAT: Ground yourself physically. Feel the floor.

INTENTIONAL BREATH: A slow, focused exhale to calm your nervous system.

WHISPER YOUR INTENTION: One word or phrase. "Connect." "Tell the story." "Now."

This isn't about eliminating nerves but it's about re-claiming control back from them in the critical moment. It turns anxiety into focused energy.

Your Homework:
👉 Create your own brief ritual. Use words that resonate with YOU.
👉 Practice it in every rehearsal. It must be muscle memory.
👉 Deploy it in the moment of need: backstage, in the wings, before your solo.

29/12/2025

Navigating the holiday season as a performer brings a unique set of rhythms - whether you're in the middle of a festive whirlwind or facing an unexpectedly quiet diary.

This "break" can amplify pressure, financial strain, or that loud inner critic. 🎭

Wherever you find yourself, please hold these four clinically-informed reminders close:

1. Your worth is not your workload.
2. Name your inner critic to disarm it.
3. Purposeful connection builds resilience.
4. Downtime is a chance to understand your unique anxiety patterns.

👉 I’ve created a carousel to walk you through each of these points. Save it for when you need a gentle, professional reminder.

**A FREE tool: The Stage Fright Symptom Profiler**
It’s designed to help you map your unique patterns of anxiety. It is the first step toward mastering it.

🔗 **Find the direct link in my bio.**

This season, please be kind to yourselves. You are so much more than your next gig or audition.

25/12/2025

What if "calming down" is the wrong move for performance anxiety? 🧠
New research shows anxiety and excitement feel the same in your body. Your system is primed for action - it just needs the right label.

The key isn’t to fight your nerves, but to reframe them.

✨ Want to go deeper? I help pros master their unique anxiety patterns.

👇 Get my FREE Stage Fright Symptom Profiler (link in the bio).

The full-length deep dive (nearly 10 minutes) is now up on YouTube! I break down the groundbreaking science of harnessing your nervous system as a superpower. Watch the full video link in the comments

21/12/2025

Successful performers don't have perfect focus - they have excellent focus recovery.

Here's the 3-step protocol I teach performers:

1. NOTICE (no judgment)

2. ANCHOR (return to one sensory point for 3 breaths)

3. RESUME (continue performing)

Practice when calm (important !).
Use under pressure (only after you practiced when calm).

🎯 DM "PROFILER" for my Stage Fright Profiler

📹 Full video on my channel: "How Performers Stay Focused Under Pressure". Link in the comments.

20/12/2025

I'm developing a 3-day transformative training for professional performers struggling with stage anxiety - those who've experienced criticism, rejection, or humiliation that's left a mark, and who are ready to finally understand why anxiety persists despite all your experience and practice.

This isn't surface-level breathing exercises. It's psychology-backed work to identify the root causes of your performance fear, understand your nervous system's threat response, and learn proven clinical tools to rewire your reactivity and build genuine, unshakeable confidence.

If you're a musician, singer, actor, or stage performer who's tired of anxiety stealing your joy and ready to reclaim your artistry, DM me 'FREEDOM' and you'll be first to know when doors open.

Address

Bedford

Opening Hours

Monday	8am - 4pm
	7pm - 9pm
Thursday	7am - 4pm
	7pm - 9pm
Friday	7am - 4pm
	6pm - 9pm
Saturday	11am - 1pm

Website

http://www.expansionpsychology.com/

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