It’s your big moment: you are pitching your business idea, presenting to peers, or performing as a soloist. You have rehearsed endlessly, but as you face the audience, your mind goes blank. You freeze, feeling like a deer in the headlights. Despite knowing that millions share this experience, the fear – or rather, the performance anxiety – feels overwhelming in this moment, threatening to derail your career.
What is performance anxiety?
While not a disorder in and of itself, performance anxiety is a common reaction of fear and nervousness when performing in front of others, even if it is just an audience of one. It strikes during presentations, tests, or any significant event, causing physical symptoms like a racing heart, dry mouth, shaky hands or voice, nausea, and even vision changes. Mentally, it often brings negative thoughts and self-doubt, such as “This is going to be a disaster”, “I shouldn’t be here“, and I’m a fraud.“
Who can suffer from performance anxiety?
As common as fears of heights, spiders, flying, or enclosed spaces, performance anxiety can affect anyone, even seasoned performers. Take superstar Adele, for example, who in a 2011 Rolling Stone interview revealed “I’m scared of audiences. One show in Amsterdam I was so nervous, I escaped out the fire exit. (…) I just gotta bear it. But I don’t like touring. I have anxiety attacks a lot.”
What causes performance anxiety?
Evolution has wired us humans to feel threatened when being watched, triggering a ‘fight or flight’ response. This reaction activates the sympathetic nervous system, flooding our body with adrenaline and cortisol. While in prehistoric times, this reaction was vital for survival against real threats like predators or hostile humans, this same response may seem quite overwhelming and out-of-place when facing modern „dangers“, such as delivering a speech in a safe environment. Today, performance anxiety often stems from fear of failure, insufficient preparation, external pressures, high expectations, or lingering effects from past traumatic experiences.
5 tips to overcome performance anxiety
Fortunately, you can conquer your fear with effective strategies that work both short- and long-term. Here are five practical, science-backed steps to build confidence, manage anxiety, and perform at your best:
- Get excited! Reframe your anxious thoughts as positive excitement and enthusiasm. This shifts your energy towards caring about the task rather than wanting to avoid it, making you more productive.
- Think about the «Why», not the «What». Remind yourself why you’re doing this. For example, you’re not just meeting the head of HR, but pursuing a job that aligns with your passions. This sense of purpose grounds you in confidence.
- Imagine yourself succeeding. Use visualisation techniques to imagine the entire process, from preparation to a successful outcome. This mental rehearsal boosts confidence and reduces stress.
- Positive self-talk. Stand up straight, ground your feet, shake out tension, and tell yourself, “I’ve got this. Let’s do it!” Replace negative thoughts with positive affirmations to strengthen self-confidence.
- Face your fears. Avoidance perpetuates anxiety. Gradually expose yourself to anxiety-triggering situations, starting with smaller challenges and progressively tackling more significant events. This builds confidence through successful experiences.
What if all this does not help?
If performance anxiety overwhelmingly impacts your career or social life, self-help strategies may not be enough. In such cases, seeking professional help is crucial. Mental health experts experienced in treating anxiety can offer valuable support by understanding the causes, and implementing suitable strategies.
If your performance anxiety is causing significant difficulties in your daily life, please consider reaching out for support. At NEOVIVA, we are here to help. For more information, contact us at +41 58 100 08 08 or visit our contact page.
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