Tips to decrease Performance Anxiety

Performance anxiety is defined as the fear of performing a specific task. When it comes to performance anxiety, people most commonly are anxious about speaking in front of people, taking a test, job interviews, sports performances, or turning in work that is going to be evaluated by another person.  According to NIH, "Performance anxiety is extremely common, affecting roughly 40% of all adults in the U.S". That means that almost half of all people are nervous about their performance at some point. 

When you experience performance anxiety, it holds you back. Performance anxiety locks you in place and prevents you from reaching your full potential. People who experience performance anxiety often feel symptoms of general anxiety such as sweating, hot flashes or cold flashes, a racing heart, heart, stomach problems,  feeling nauseous, shaky, dizzy, and dry throat/mouth. It is common for people to become so flooded and overwhelmed by their anxiety that they have panic attacks about their ability to perform. These panic attacks can be debilitating and leave you feeling ashamed that something so seemingly small has such a hold and negative control over your life.  

Performance anxiety can be caused by a combination of factors, including a person's fear of failure, unrealistic expectations, and lack of confidence. These three main things can create a perfect storm of stress and self-doubt, leading to anxiety in various performance situations.

Firstly, a person's fear of failure can be a powerful driver of performance anxiety. For example, a student might experience anxiety before taking a standardized test because they are afraid of not meeting expectations or disappointing their parents. This fear of failure can lead to heightened stress and performance anxiety, making it difficult for the student to perform at their best.

Secondly, unrealistic expectations can also contribute to performance anxiety. For instance, an athlete may feel overwhelming pressure always to win or perform perfectly, leading to unrealistic expectations of themselves. This constant pressure can create anxiety before competitions and negatively impact their performance.

Thirdly, a lack of confidence can greatly exacerbate performance anxiety. For example, a professional giving a public presentation may experience anxiety if they doubt their abilities and question whether they are competent enough to deliver a compelling speech. This lack of confidence can manifest as nervousness and anxiety during the presentation, undermining the speaker's performance.

Recognizing and addressing performance anxieties can help individuals better manage and overcome their fears and live more peaceful and confident lives. Here are some tips for decreasing your performance anxiety (Marks, 2021; Anderson, 2017):

Be prepared and well-practiced: One of the best ways to reduce performance anxiety is to be well-prepared. Whether giving a presentation, performing on stage, or taking an exam, thorough preparation can help boost your confidence and reduce anxiety. 

Practice mindful breathing: Mindful breathing can help calm your nerves and focus your mind. Before your performance, take a few moments to practice deep, slow breathing. This can help relax your body and mind and reduce the physical symptoms of anxiety. 

Limit caffeine and sugar: Caffeine and sugar can exacerbate feelings of anxiety, so it's a good idea to limit your intake before a big performance. Instead, opt for water or herbal tea to stay hydrated and calm. 

Utilize self-talk: Positive self-talk can be a powerful tool for managing performance anxiety. Instead of letting negative thoughts take over, replace them with positive affirmations. Remind yourself of your strengths and capabilities. 

Find a friendly face: If you're performing in front of an audience, try to find a friendly face in the crowd. Focusing on a supportive individual can help ease your nerves and make the experience feel more personal. 

Be ready with a backup plan: Feeling anxious about things going wrong during a performance is normal. Prepare for potential mishaps by having a backup plan in place. Knowing that you have a plan B can help alleviate some of the pressure. 

Be yourself: Authenticity is key to overcoming performance anxiety. Remember that being genuine to yourself is more important than trying to be perfect. 

Remember, vulnerability can be powerful: Embracing vulnerability can actually enhance your performance. Sharing personal stories or emotions can help you connect with your audience and make a lasting impression. 

For example, imagine you're about to give a speech at a conference. Beforehand, you take the time to practice your breathing exercises and remind yourself of your expertise in the topic. During the speech, you make eye contact with a supportive colleague in the audience, which boosts your confidence. Even when you stumble over a few words, you use humor and self-deprecation to connect with the audience, turning vulnerability into a powerful tool for engagement. 

Utilizing these strategies can effectively decrease performance anxiety and unlock your full potential. Remember, it's normal to feel nervous before a big moment, but with the right mindset and preparation, you can overcome it and shine.