Performance Anxiety
Performance Anxiety Imagine yourself having to give a presentation at work, you stayed up most of the night rehearsing what you’re going to say. You have been preparing for weeks, and you hope to receive that job well done from your boss finally. You’re standing outside the door and peer in, seeing all the faces in the room in anticipation of what’s about to be presented, and you start feeling something. You start sweating, feel your heart racing a little faster, and are hit with a sudden bout of fear! What is going on right now, you think to yourself, I know this information inside and out?! Performance Anxiety may cause this…
What is Performance Anxiety?
It is an excessive worry or fear that can affect your ability to perform a given task, whether personal or professional, that may drum up physical symptoms and emotional distress. A type of anxiety that may present itself in anticipation of or during performing something like a work task (like a speech), a sports competition, or even a musical performance, similar to stage fright. It can also stem from not meeting self-imposed or external expectations, being judged by others, or familial pressures.
Common Symptoms of Performance Anxiety
Intense nervousness
Worry about not meeting expectations (self or others) and/or failure
Shaky voice, sweating, trembling, or a rapid heartbeat
Dry mouth, nausea, dizziness, blurry vision
These symptoms can meaningfully affect one’s ability to perform, leading to either avoidance of the situation that may trigger anxiety or even leading to panic attacks. Some examples can be public speaking, test anxiety, stage fright, or sexual performance anxiety. While most people may just experience mild nervousness, others may have incapacitating anxiety that may hinder them from pursuing their passions, goals, and the purpose God has created us for.
Possible Causes of Performance Anxiety
People-pleasing behaviors: fear that you may fail to meet others’ expectations in a particular situation, which leads to performance anxiety
Family stressors: can lead to anxious thoughts/feelings, primarily if seeking approval from family members and establishing self-worth
Self-doubt: can affect someone who may not be confident in their ability to meet societal standards, which can result in a self-fulfilling prophecy
Past trials: negative experiences or reactions in past instances where you did try but it was received with criticism from others
Social anxiety: you may get overwhelmed in social settings (office meeting/party/ church events) or completing a task before others
Coping Tools to Treat Performance Anxiety
Breathing exercises: when you start to experience those common symptoms, just breathe! To help you calm down, your brain needs oxygen. Breathe in through your nose, and exhale slowly through your mouth, but go slow: inhale for 4 seconds, pause for another 4 seconds, and exhale slowly for 6 seconds. Do this for about 3-5 minutes.
Try shaking it off: literally move your body around to help release some of that tension, hop around, flail your arms, move your head left to right
Exercise: when you exercise, it releases endorphins, which help to override your stress response (a jog or walk).
Meditation: It helps you to focus on the present, incorporates breathwork, and helps to ground yourself. Yes, your mind may wander but try to focus more intently on your body and breaths. We suggest practicing daily for about 15 minutes.
When we worry, it’s easy to imagine the worst-case scenario, but remember, what can happen isn’t the same as what will happen. The Bible is a great source of wisdom and direction. We find guidance in II Timothy 1:7: “For God has not given us a spirit of fear, but of power and of love and of a sound mind” (NKJV). We are meant to have a sound mind. My hope is that these tips help guide you to regain your power and become a more confident and grounded self. If you need a helping hand to journey alongside you for support, don’t hesitate to reach out. You got this!
