Do you suffer from performance anxiety?

Performance anxiety is an invisible burden that many of us carry, often driven by the fear of not living up to expectations, our own or those of others. It can arise at school, work, or in personal relationships. While the desire to perform well can lead to success, it can also create stress, self-criticism, and the feeling of never being enough. However, it is possible to manage and reduce performance anxiety through exercises and support.

Common signs of performance anxiety.

• Fear of failure
• Perfectionism, striving for unrealistically high goals
• Self-critical thoughts and low self-esteem
• Avoidance of challenges out of fear of not succeeding
• Strong worry before performances such as presentations or tasks
• Physical symptoms like heart palpitations, sweating, or stomach pain

What causes performance anxiety?

Performance anxiety can have several causes and can be triggered by both internal and external factors. Often, it’s a combination of these:

1. High demands on yourself.

Many have a strong inner voice telling them they must always perform perfectly or be the best. This self-criticism often creates a feeling of inadequacy and fear of failure.

2. External expectations.

Pressure from bosses, colleagues, family, or society at large can make you feel stressed to live up to others’ expectations. This can create a constant feeling of being scrutinized.

3. Past negative experiences.

If you have previously received criticism, been rejected, or failed, these experiences can build a fear of making mistakes again. This causes the performance anxiety to grow and become harder to manage.

4. Comparing yourself to others.

In today’s digital society, where social media often shows a polished image of others’ lives and successes, it’s easy to feel like you don’t measure up. This can reinforce feelings of inadequacy and increase performance anxiety.

Understanding the factors behind your performance anxiety can be an important first step toward managing it more constructively.

7 tips to manage performance anxiety on your own.

Feeling performance anxiety is common, but there are ways to ease the feelings on your own. Here are some strategies that can help:

1. Practice self-compassion.

Remember that everyone makes mistakes sometimes; it’s a natural part of learning and growing. Try to be as kind and understanding to yourself as you would be to a good friend in the same situation.

2. Set realistic goals.

Instead of trying to do everything at once, break big tasks into smaller, manageable parts. This makes it easier to focus and reduces the feeling of pressure and stress.

3. Give yourself breaks.

Take regular breaks and do things that make you feel good, such as taking a walk, doing yoga, listening to your favorite music, or reading a book. This helps you recharge and reduce anxiety.

4. Compare yourself only to yourself.

It’s easy to get stuck on what others are doing, but remember that your journey is unique. Focus on your own progress and what you have accomplished, rather than comparing yourself to others.

5. Dare to say no.

Setting boundaries and saying no to things that feel overwhelming is a way to protect your well-being. It shows strength and self-respect, not weakness.

6. Reflect on your progress.

Take time to pause and celebrate what you have actually done, even if it’s not perfect. Every step forward is progress and a reason to be proud.

7. Talk to someone.

Sharing your thoughts and feelings with a friend, family member, or therapist can reduce the pressure and give you new perspectives. You don’t have to carry everything alone.

How to treat performance anxiety through therapy.

Managing performance anxiety on your own can feel difficult and overwhelming. Talking to a psychologist or therapist can give you both support and concrete tools to better understand your thoughts and feelings and to start managing them in a more helpful way.

Here are some common therapy types that can help:

• Cognitive Behavioral Therapy (CBT): Helps you identify and challenge negative thought patterns that increase anxiety.
• Compassion-Focused Therapy (CFT): Strengthens your self-compassion and reduces self-criticism.
• Mindfulness-Based Therapy: Teaches you to be more present in the moment and handle stress and worry more calmly.
• Psychodynamic Therapy: Explores deeper underlying causes of your performance anxiety.

No matter which method suits you best, therapy can be an important step towards feeling better and more secure in yourself.

Get a better understanding of your anxiety and worry.

Wondering if your feelings are normal worry or something more? The GAD-7, an anxiety test used in healthcare, can help you gain clarity. Based on your answers, the test assesses your anxiety from minimal to severe. It’s a good first step to understand whether you can manage your anxiety yourself or if professional support would be beneficial.

Take the anxiety test here.