Understanding Performance Anxiety and Overcoming It
Most of us have been there: sweaty palms, racing thoughts, and a pounding heart just moments before stepping on the field, speaking in a meeting, or taking a big test. That intense nervousness is known as performance anxiety. While it’s completely normal, it can feel overwhelming and, at times, even paralyzing. The good news? It’s something you can understand and manage.
What Is Performance Anxiety?
Performance anxiety is the fear or nervousness that arises before or during a task where you’re being evaluated. It often shows up in situations like public speaking, performing in front of others, job interviews, or taking exams. At its core, it’s a fear of failure, judgment, or not meeting expectations. It can affect anyone, regardless of how experienced or confident they appear.
Why Does Performance Anxiety Happen?
Our brains are wired to respond to perceived threats, even social ones. When you’re about to perform, your body may trigger the “fight or flight” response, releasing adrenaline and stress hormones. This can cause physical symptoms like rapid heartbeat, shallow breathing, shaking, or nausea. While it’s meant to protect us, this response can actually hinder our performance when left unchecked.
How It Feels (And Why You’re Not Alone)
People with performance anxiety often feel like they’re the only ones struggling. But it’s more common than you might think; artists, athletes, executives, and students all deal with it. It can create a loop of self-doubt, where the fear of failing makes it harder to perform, which in turn increases anxiety. Breaking that cycle starts with recognizing that it’s okay to feel nervous and that nerves don’t define your ability.
Strategies to Overcome Performance Anxiety
One of the most effective ways to reduce performance anxiety is preparation. The more familiar you are with your material or situation, the more confident you’ll feel going in. Practice in safe environments where you can make mistakes without pressure. Repetition helps desensitize you to the fear and builds self-trust over time.
Breathe Through It
It sounds simple, but improving breathing techniques can calm your nervous system almost immediately. Try inhaling for four seconds, holding for five, and exhaling for six. Repeat a few times before your performance. This sends a message to your brain that you’re safe and in control. Small grounding techniques like this can make a big difference.
Shift Your Mindset
Instead of focusing on what could go wrong, redirect your thoughts to what could go right. Visualization can be a powerful tool, imagine yourself succeeding and handling the moment with ease. Remind yourself that anxiety isn’t a sign of weakness; it’s a sign that you care. Reframing anxiety as energy or excitement can also change how you experience it.
Seek Support When You Need It
Talking about your anxiety can take some of the power away from it. Whether it’s a friend, coach, or therapist, having someone who listens and understands can be incredibly grounding. Sometimes, professional help is needed to unpack deeper patterns or fears..
Progress, Not Perfection
Overcoming performance anxiety doesn’t mean never feeling nervous again. It means learning to work with those nerves instead of against them. Growth happens in small wins, every time you show up despite the fear, you build resilience. Be proud of showing up!
How We Can Help You Beat Performance Anxiety
Through our Peak Performance Program, we teach individuals certain techniques for overcoming performance anxiety through SMART goal setting, mental practice, attention control, and effective thinking skills. Dr. Petta is Board Certified in Neurofeedback, Biofeedback and Heart Rate Variability Biofeedback (HRVB). HRVB is especially helpful in treating individuals with anxiety disorders, as well helping achieve peak performance goals.
