PICTURE
We all know that feeling…
His palms are sweaty, knees weak, arms are heavy
There’s vomit on his sweater already, mom’s spaghetti
He’s nervous, but on the surface, he looks calm and ready
To drop bombs, but he keeps on forgetting
What he wrote down, the whole crowd goes so loud
He opens his mouth, but the words won’t come out
He’s chokin’, how?
- It’s that unwelcome guest that shows up right when you need to be at your best, whether it’s giving a presentation, playing a musical piece, or competing in a sport.
- It’s that sneaky feeling that creeps in when the stakes are high, making us doubt our abilities and fear failure.
- It’s the silent saboteur that can hold us back from reaching our full potential.
We all want to shine in those crucial moments, but sometimes, our nerves get the best of us.
But here’s the good news: you don’t have to let performance anxiety control you.
We’re here to help you understand and manage it.
Understanding the Beast: What is Performance Anxiety?
Performance anxiety is a fear response triggered by the expectation of a performance or high-pressure situation.
It can show up as stage fright or a general sense of dread before any important event.
When we face a situation where we feel judged or evaluated, our bodies kick into fight-or-flight mode.
This can cause a cascade of physical symptoms like racing heart, sweating, trembling, and shortness of breath.
Mentally, we might experience negative self-talk, intrusive thoughts about messing up, and intense worry about disappointing ourselves or others.
While some anxiety can actually boost alertness and focus, too much can be paralyzing.
Why Does it Happen?
There are many reasons why people experience performance anxiety.
It could be the:
- Fear of failure,
- Fear of being judged,
- Pressure we put on ourselves to be perfect,
- Pressure to succeed,
- Past negative experiences, or a
- Lack of confidence in our abilities.
Our brains are wired to protect us from danger. But, sometimes, they see a high-pressure situation as a threat, even if it’s not.
Taming the Beast: Techniques for Success
1. Preparation is Key
One of the best ways to manage performance anxiety is to be well-prepared.
Practice your presentation, rehearse your music, or train for your sport.
The more familiar you are with what you’re doing, the more confident you’ll feel.
2. Mental Strategies for Overcoming Performance Anxiety
- Positive Self-Talk. Instead of focusing on negative thoughts, replace them with positive affirmations. Tell yourself, “I can do this,” or “I’m well-prepared.”
- Imagine yourself performing successfully. See yourself calm, confident, and in control. This can help your mind and body believe it’s possible.
- Mindfulness for Performance Anxiety. Focus on the present moment without judgment. Pay attention to your breath and your surroundings. This can help quiet your anxious thoughts and bring you back to the here and now.
- Cognitive Restructuring. Identify and challenge any irrational thoughts or beliefs that contribute to your anxiety. Countering the anxious thoughts can help you have a more realistic view of the moment.
3. Relaxation Techniques for Performers
- Deep Breathing. Take slow, deep breaths. This can help slow your heart rate and calm your nervous system.
- Progressive Muscle Relaxation. Tense and then relax different muscle groups in your body. This can help release physical tension and promote relaxation.
- Spend a few minutes each day practicing meditation. This can help you develop a sense of calm and focus to carry into your performance.
4. Confidence Building for Performers
- Focus on Your Strengths. Remind yourself of all the things you do well. Focus on your past successes, the time and work you’ve put in, and the skills you’ve developed.
- Set Realistic Goals. Don’t expect perfection. Set achievable goals for yourself and celebrate your progress.
- Seek Support. Talk to friends, family, or a therapist about your feelings. Sharing your concerns can help you feel less alone and more supported.
5. Tips for Reducing Performance Anxiety
- Get Enough Sleep. Being well-rested can help you feel more alert and focused.
- Eat a Healthy Diet. Avoid sugary or processed foods that can cause energy crashes.
- Limit Caffeine and Alcohol. Contrary to popular belief, these substances can worsen anxiety symptoms.
- Arrive Early. Give yourself plenty of time to get settled and prepared.
- Warm Up. Do some light exercises or stretches to help release tension.
- Develop a Pre-Performance Routine. Create a calming routine for yourself before a performance. This routine will signal your body that it’s time to focus and relax.
6. Public Speaking Anxiety Solutions
Public speaking anxiety is a common form of performance anxiety. If you’re nervous about giving a presentation, try these tips:
- Practice in Front of a Mirror or Friends. The more you practice, the more comfortable you’ll feel.
- Know Your Material. Be familiar with your topic so you can speak confidently.
- Make Eye Contact. Connect with your audience.
- Use Visual Aids. These can help you stay on track and engage your audience.
- Don’t Be Afraid to Pause. Take a moment to collect your thoughts if needed.
Performance Anxiety Treatment
If your performance anxiety is severe or interfering with your life, it’s important to seek professional help.
At Avita PsyCare, we offer various evidence-based treatments for performance anxiety.
We can help you develop personalized strategies to manage your anxiety and achieve your goals.
H2: You’re Not Alone
Performance anxiety is a common challenge, and overcoming it takes time and effort.
Be patient with yourself, and don’t be afraid to seek help if you need it.
At Avita PsyCare, we’re committed to helping you overcome performance anxiety and achieve your full potential.
So, don’t let anxiety hold you back any longer.
Contact us today to schedule an appointment.
And always remember…
You better lose yourself in the music
The moment, you own it, you better never let it go (Go)
…
You can do anything you set your mind to, man
Disclaimer: The information provided in this blog is for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Do not disregard professional medical advice or delay seeking it because of something you have read on this blog. If you think you may have a medical emergency, call your doctor or 911 immediately.
Photo by Priscilla Du Preez 🇨🇦 on Unsplash
