What Is Performance Anxiety and How to Manage It

Stage fright, meaning performance anxiety, is a regular occurrence, yet an overwhelming experience. It may be due to public speaking or performing in front of people, or even taking a test, yet it can cause a powerful state of fear and self-doubt. However, you can gain control back with appropriate support and strategies, and deliver with confidence.

What Is Performance Anxiety?

Anxiety in performance is the fear of doing something in the presence of other people and facing negative judgment. It is a type of social anxiety disorder that is usually associated with a social stress response. Even though feeling nervous before a big moment is normal, performance anxiety is taken to a new level. It can result in physical, emotional, and cognitive side effects that can weaken your performance.

Common symptoms of performance anxiety include the following.

1. Racing heart rate
2. Sweaty palms
3. Shaking hands or voice
4. Nausea or stomach discomfort
5. Trouble breathing
6. Dry mouth
7. Negative self-talk
8. Forgetting lines or losing focus

These physical symptoms are part of your body’s a fight-or-flight response, where it reacts to perceived threats. However, this reaction may be overwhelming when the performance in front of others becomes a trigger.

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Why Do People Experience Performance Anxiety?

Several risk factors can contribute to performance anxiety.

1. Past negative experiences
2. High expectations or pressure to succeed
3. Fear of failure or embarrassment
4. Low self-esteem
5. Mental health conditions like social anxiety disorder

Sometimes, performance anxiety develops during childhood. In others, it can show u later in life.

Common Performance Anxiety Situations

1. Giving a speech or presentation
2. Auditioning or acting
3. Playing sports or music
4. Interviewing for a job
5. Taking exams
6. Social situations

It is not surprising, particularly when you felt like you can hardly walk or move doing something in the presence of others.

How to Overcome Performance Anxiety

The great news? You can treat your performance anxiety. Some of the strategies that work best are listed here.

1. Practice Deep Breathing

Breathing exercises reduce the heart rate and relax the nervous system. Before a performance, try the following breath work.

1. Inhale deeply from your nose for four seconds
2. Breathe out slowly through your mouth for six seconds

Continue until your stress levels start to decrease.

2. Shift the Focus

Rather than worrying about what others think of you, change the focus to why you are doing the task at hand. Instead of thinking about what you might do wrong, focus on the benefits of what you are doing. Everything in life is a choice, and sometimes we have to do things we don’t want to do for the greater good.

3. Visualization Techniques

Visualize yourself succeeding! See yourself walking with confidence, speaking clearly, and having people react positively to you. This can help your brain focus on accomplishment rather than fear.

4. Try Smaller Performances

Start small. Go by the mirror, then to a friend, then to a small group. Each win builds your confidence.

5. Get Physical Activity

Workouts can assist in minimizing overall anxiety and triggering endorphins, improving a mood and well-being. Regular physical activities prevent feelings of anxiety and even boost general mood.

6. Seek Professional Help

In case the anxiety is excessive, get help from mental health professionals. Good treatment that will assist you in coping with and changing negative thoughts with Cognitive Behavioral Therapy (CBT).

When Performance Anxiety Becomes a Mental Health Condition

In some, performance anxiety can be a subset of a wider mental illness, such as generalized anxiety disorder or social anxiety disorder. Once anxiety impacts your day-to-day experience, relationships, or body, you need to get assistance.

Treatment Options for Performance Anxiety

Treatments can differ according to the needs, but can include the following.

1. Therapy: Like CBT or exposure therapy
2. Medication: Anti-anxiety drugs or beta-blockers
3. Support groups: Sharing your experience can ease the burden
4. Lifestyle changes: Sleep, nutrition, and physical activity are important

Lifestyle Tips to Reduce Anxiety Long-Term

1. Limit drugs and alcohol
2. Build routines
3. Get enough sleep
4. Eat balanced meals
5. Stay hydrated
6. Meditate or use a relaxation technique

In case you or someone you love has problems with constant anxiety, understand that help is available.

Frequently Asked Questions (FAQs)

Final Thoughts

If you experience stage fright or performance anxiety, what you have is valid and treatable. Ranging from cognitive behavioral therapy (CBT) to breathing techniques and lifestyle changes, the way to confidence is not far off.

We Level Up Washington can assist you with your challenges in finding support in Washington. You don’t have to face performance anxiety alone.

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Call today to speak with our team and learn more about our programs. We Level Up Washington: (509) 348-4077. Your next step starts here.