Tips to Break the Cycle of Performance Anxiety

Performance anxiety can feel daunting and is an experience that can affect anyone regardless of their level of expertise, skill, or comfort. Whether it is giving a presentation at work, performing in front of an audience, or even being intimate with your partner, performance anxiety can manifest in different ways and impact our lives in various areas.

At Love Discovery Institute, we often see how performance anxiety has caused distress and strained relationships. However, the good news is that there are ways to break this cycle and overcome the challenges that come with it. In this blog, we will explore tips that can help you manage your performance anxiety and live a more fulfilling life.

What is Performance Anxiety?

Performance anxiety, also known as stage fright or performance phobia, is a type of social anxiety that arises when a person feels pressured to perform in front of others. This pressure can be self-imposed or come from external factors, such as a demanding boss, a critical audience, or societal expectations.

Performance anxiety is a common phenomenon, affecting people of all ages and backgrounds, from students to professionals to athletes. Understanding the nature of performance anxiety is the first step to breaking the cycle and regaining control over your life.

Types of Performance Anxiety

Performance anxiety can be broken down to two main types: Anticipatory or Competitive Anxiety. Anticipatory anxiety is the type of anxiety that occurs prior to an event. It is the name given to the worry about how you will succeed and if you will meet your expectations. Anticipatory anxiety can often lead to feelings of self-criticism or self-doubt.

Competitive anxiety is the type of anxiety that occurs while the event is taking place. It is the feeling of being under pressure to perform well, which may lead to feelings of nervousness and tension. There are various types of scenarios in which people may experience performance anxiety, the most common being:

• Public Speaking

• Sexual Performance

• Test Taking

• Performance in the Workplace

By identifying the specific type of performance anxiety you are experiencing, you can develop targeted coping strategies that can help you manage your symptoms and improve your performance.

Causes of Performance Anxiety

The first step to breaking the cycle of performance anxiety is understanding its causes, which can include psychological, physiological, and environmental factors. Understanding the underlying causes of your performance anxiety can help you identify triggers, develop coping strategies, and seek appropriate treatment. Here are some common causes of performance anxiety:

Negative Self-Talk:

Negative self-talk can be a significant contributor to performance anxiety. When you continually tell yourself that you are not good enough or that you will fail, your brain begins to believe it, leading to a cycle of negative thoughts and anxiety.

Previous Trauma:

Previous negative experiences, such as bullying or public embarrassment, can leave lasting psychological scars and contribute to performance anxiety. These past experiences can create a sense of fear and shame that can be triggered in similar situations, leading to anxiety and avoidance.

Perceived Pressure:

The pressure to perform can come from both internal and external sources, such as unrealistic expectations, perfectionism, or societal norms. When you feel that your worth is tied to your performance, it can lead to anxiety and fear of failure.

Physical Health Conditions:

Certain physical health conditions, such as heart disease, thyroid disorders, or respiratory problems, can exacerbate performance anxiety. These conditions can cause physical symptoms, such as rapid heartbeat or shortness of breath, that can trigger anxiety and panic.

Environmental Factors:

Environmental factors, such as a noisy or crowded environment, can contribute to performance anxiety. These factors can create distractions and increase stress, making it harder to focus and perform well.

What are the Signs and Symptoms of Performance Anxiety?

The signs and symptoms of performance anxiety can vary from person to person, and manifest in various ways.It is essential to learn to recognize these symptoms so that you can take action in an attempt to get ahead of your anxiety. Some common signs and symptoms of performance anxiety are:

Physical Symptoms:

Physical symptoms of performance anxiety can include sweating, shaking, rapid heartbeat, nausea, dizziness, and difficulty breathing. These symptoms can be triggered by the anticipation of the performance, during the performance, or even after the performance.

Emotional Symptoms:

Emotional symptoms of performance anxiety can include feelings of fear, shame, embarrassment, or self-doubt. These emotions can create negative self-talk, leading to a vicious cycle of anxiety and further self-criticism.

Cognitive Symptoms:

Cognitive symptoms of performance anxiety can include difficulty concentrating, racing thoughts, and memory problems. These symptoms can make it challenging to prepare for the performance and can further exacerbate anxiety.

Behavioral Symptoms:

Behavioral symptoms of performance anxiety can include avoidance of the performance or situation, procrastination, or self-sabotage. These behaviors can prevent you from achieving your goals and perpetuate the cycle of anxiety.

Tips to Break the Cycle of Performance Anxiety

The idea how overcoming performance anxiety may seem overwhelming but there are a few tried and true methods to help you break the cycle of these negative thoughts and feelings. You may not utilize each one, but these are key methods in overcoming your performance anxiety:

Practicing Mindfulness:

Mindfulness can be an effective tool for managing performance anxiety because it allows you to focus on the present moment, quieting any racing thoughts and calming your nervous system. Simple but effective mindfulness tools would be deep breathing exercises, progressive muscle relaxation or visualization exercises to help reduce your anxiety.

Challenging Negative Self-Talk:

Negative self-talk only adds fuel to performance anxiety, making it so crucial to challenge these thoughts. Positive affirmations such as "I am capable," "I am prepared," or "I am confident” can be powerful statements to replace the negative self-talk. Over time, and with practice to shift your mindset, you will find that the positive self-affirming statements will come easier than the negative ones.

Preparing and Practicing:

Taking the time to practice and prepare will help you become more familiar and ultimately more comfortable, reducing the impact anxiety will have on you and easing some of your fear.

Setting Realistic Expectations:

Rather than striving for perfection and not settling for anything less, aim for progress and improvement. Take the time to celebrate small victories and focus on the positives of the situation, rather than hyper fixating on the negative or what you were unable to do.

Seeking Support:

Asking for support from a trusted friend, family member, or mental health professional may not feel easy but it can be incredibly helpful in managing performance anxiety.

How Therapy Can Help You Overcome Performance Anxiety?

Therapy or counseling can be an effective tool for managing performance anxiety and improving overall mental health. The right therapist can help you identify the underlying causes of your anxiety and develop coping mechanisms to manage your symptoms.

Effective tools in therapy for overcoming your anxiety would look like cognitive-behavioral therapy (CBT) or exposure therapy, which would help you gradually confront your fears and increase your comfort level with the performance situation. Therapy provides a safe and supportive environment where you can process your emotions and develop strategies to manage stress and anxiety.

A therapist will work with you, developing a personalized plan to manage your anxiety that works for you. They provide ongoing support and encouragement as you move towards your goal of overcoming this anxiety.

Conclusion

Performance anxiety can feel challenging and overwhelming,but it is helpful to recognize that you are not alone in this experience. With the right tools and strategies, you can manage your anxiety effectively and improve your performance and belief in yourself. The Love Discovery Institute is an elite emotional and cognitive wellness center that offers therapy for adults, children, and teens from licensed therapists.

Our therapists understand people and emotions well and help them with significant stressors. If you feel like you are struggling with learningto manage feelings of negative self-esteem or struggling with the effects of performance anxiety, we are here to help and support you. The team at Love Discovery is ready to welcome you with open arms.

If you’re ready to start therapy, make an appointment with any of our therapists today. Feeling hesitant about how we can help? Call 305-605-LOVE (5683).