Performance anxiety is a common issue that affects lots of people. The fear of making mistakes, being judged, or not living up to expectations can feel overwhelming. While some level of nervousness is normal, performance anxiety can become a barrier to achieving your best. The good news is that I have some steps you can take to overcome it.
Understanding Performance Anxiety
Performance anxiety happens when you feel stressed or nervous about a specific performance or task. It is more than just feeling a little anxious; it can involve physical symptoms like sweating, a racing heart, shaking, or even trouble breathing. Mentally, you might experience thoughts of doubt or fear, often imagining the worst-case scenario. This cycle of worry can prevent you from performing at your best, but understanding how anxiety works and how anxiety therapy can help you break free from it.
Why Does Performance Anxiety Happen?
Performance anxiety stems from the fear of failure or judgment. It can also come from perfectionism, where you set high expectations for yourself that are difficult to meet. You might worry that others will notice your mistakes, leading to embarrassment or rejection. This pressure creates a cycle where the fear of not being perfect makes the anxiety worse. Over time, this can become a habit that affects how you approach tasks, even those you are good at.
How to Overcome Performance Anxiety
Challenge Negative Thoughts
One of the most effective ways to combat performance anxiety is by challenging the way you view the situation. Instead of focusing on what could go wrong, try to shift your mindset by asking, “when has it ever gone that bad?” In many cases, you will find that the fear of failure is much worse than the actual outcome.
Practice Deep Breathing
Deep breathing is a simple technique that can calm the nervous system. Next time you feel anxious, try box breathing! Inhale for a count of four, hold for four, and exhale for four. This helps lower heart rate and relaxes muscles, making you feel more in control of your body. Deep breathing is easy to do before or during a performance and can keep your anxiety in check.
Visualization and Mental Rehearsal
Imagine yourself performing successfully. Close your eyes and picture yourself handling the situation with confidence. Visualizing success can make you feel more prepared and less anxious. Mental rehearsal helps your mind get comfortable with the idea of performing, and it can increase your confidence when the time comes to act.
Shift the Focus to Others
Instead of focusing on how you are doing or what others might think of you, shift your focus to the task at hand or the people you are serving. When you concentrate on helping others or contributing to the situation, it takes the pressure off you. Focusing on the purpose of the task can shift your attention from yourself to the more important work at hand.
Desensitize Yourself Gradually
If certain situations make you nervous, start by putting yourself in smaller, less stressful situations first. For example, if singing in front of people is a goal, but it makes you anxious, begin by singing to a small group of friends, then try karaoke, all leading up to a bigger performance.
Conclusion
Performance anxiety is a challenge, but these strategies can help you feel more confident and capable in the moment. That will allow you to perform without the overwhelming fear that holds you back. It is okay to feel nervous; what matters is how you handle those nerves! In the market for an anxiety therapist to help you work on this? Check out my contact page for more information on how to schedule an appointment.
About the Author
Jason Fierstein, MA, LPC, is an Arizona licensed mental health counselor and owner of Phoenix Men’s Counseling. He sees both individuals, including men and women, as well as members of the LGBTQ+ community, who are seeking help coping with depression, anxiety, anger, people-pleasing, and more. He additionally works with couples seeking marriage counseling as well as anyone seeking assistance in navigating infidelity or divorce. Jason offers sessions both in-person and online.
