Performance anxiety: how to break the cycle at work and beyond
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what performance anxiety is, why it often shows up at work, and how to break the cycle. Plus, 8 treatments to reduce the debilitating symptoms.
Having some anxiety before a big presentation at work or a public event is a very normal experience. But for some people, this worry can be overwhelming and debilitating. It’s a type of anxiety that’s often known as performance anxiety, and luckily, there are practical solutions to manage it and reduce its impact on your life.
When you begin to understand the nature of performance anxiety, recognizing its symptoms, exploring its causes, and learning about various treatments, you'll be better equipped to break the cycle and regain control. You’ll have the tools and knowledge to reduce the debilitating symptoms of performance anxiety to help you perform at your best in any situation.
What is performance anxiety?
Performance anxiety, sometimes called stage fright, is a kind of nervousness that affects people when they’re expected to perform in any capacity in front of others, whether it’s an artistic performance, participating in a sporting event, or giving a presentation. It's more than just feeling a little nervous—it’s when the fear of performing becomes so strong that it interferes with your ability to, well, perform.
Types of performance anxiety
Performance anxiety stems from a fear of not meeting expectations—either your own or others'. It can make you feel self-conscious and worried about being judged or making mistakes. This anxiety can show up in a few places in your life.
Work performance anxiety: Performance anxiety is common in the workplace. You might experience it when you have to give a big presentation, attend an important meeting, or complete a project under a tight deadline. You might find your stomach tied up in knots and your mind racing with concerns about whether you'll meet expectations.
Sports performance anxiety: Athletes, from beginners to professionals, often face this type of anxiety. It occurs during competitions or important games where there's a lot of pressure to win or perform well. Anxiety in these situations can affect an athlete's physical performance, including their speed, strength, or coordination, making it harder to play at their best.
Live performance anxiety: Musicians, actors, dancers, and performers at all levels can experience performance anxiety. Their anxiety might come from a fear of making a mistake, forgetting a part, or not performing to their best in front of an audience.
6 symptoms of performance anxiety
When dealing with performance anxiety, look out for the signs your body and mind give you. Recognizing these symptoms as signs of performance anxiety is the first step toward managing them. Remember that they’re normal responses to stress, and they don't mean you're not prepared or capable.
Increased heart rate
Rapid breathing
Dry mouth and tight throat
Trembling hands or legs
Sweaty and cold hands
Nausea
Possible causes of performance anxiety
While the reasons behind performance anxiety can vary from person to person, there are some common causes that many people experience. Having performance anxiety doesn't mean you're not talented or capable. It's simply a common response to stress and pressure.
Fear of failure
One of the most common causes of performance anxiety is fear of failure. You’re worried that you won't succeed or meet expectations set by yourself or others. This fear can be particularly strong if you think that making a mistake could lead to negative judgments or consequences.
Unrealistic expectations
Sometimes, performance anxiety comes from setting goals that are too high or expecting perfection from yourself. Having high expectations can create a lot of pressure, because it feels like there's no room for errors or being less than the best.
Lack of confidence
If you doubt your skills or abilities, this can lead to performance anxiety. A lack of confidence might come from not feeling prepared enough or simply being in a new and challenging situation.
Negative past experiences
If you've had a bad experience during a previous performance, like forgetting your lines in a play or making a mistake in a game, the memory can stick in your mind and cause anxiety in future performances. Your brain might worry about the same thing happening again.
High-stakes situations
When a particular outcome is riding on your performance, like a big job opportunity or a championship game, the pressure can cause anxiety. It's natural to feel nervous when there's a lot to gain or lose based on how well you do.
8 treatments to reduce performance anxiety
Dealing with performance anxiety effectively involves a range of strategies that can help you feel more in control and less overwhelmed. Take time to find what works best for you. And be gentle with yourself—overcoming performance anxiety won’t happen overnight.
1. Practice mindfulness
Engage in mindfulness exercises to stay grounded in the present moment. Mindfulness can help reduce the impact of anxious thoughts about past performances or future outcomes. You might start and end your day with a five-minute mindfulness session, or spend some time focusing on the sensations of your breathing or the sounds around you to stay present.
💙 Try a 5-4-3-2-1 counting mindfulness exercise, guided by Jay Shetty, to get grounded in the present moment. You can also try our Deconstructing Performance Anxiety meditation and The Confidence Series to help you prepare for your big moments.
2. Breathe deeply
Use deep breathing techniques to calm your mind and body. Taking slow, controlled breaths can help lower your heart rate and reduce feelings of panic. You could practice the 4-7-8 breathing technique (inhale for four seconds, hold for seven seconds, and exhale for eight seconds). Consider scheduling short breaks for deep breathing exercises during the day of the performance. Also try using deep breathing as a go-to tool right before your performance.
💙 Here’s a quick, 3-minute Breathe into Relaxation exercise to use your breath to release the pressure that builds up before a big event.
3. Challenge negative thoughts
Identify and question any negative thoughts about your performance. Replace them with more positive and realistic ones. Nobody’s perfect, and it's okay to make mistakes. You could write down your negative thoughts and then rewrite them into positive statements. You might also discuss your thoughts with a trusted friend or mentor who can offer a different perspective. Remind yourself of times when you succeeded or overcame similar challenges.
💙 Reframe your inner monologue and Shift Your Self-Talk with a practice from the Daily Jay.
4. Set realistic expectations
Adjust the goals and expectations you have for yourself. Aim for progress and improvement, rather than perfection. Having realistic expectations reduces the pressure you put on yourself. Try to break your performance preparation or practice into smaller, achievable goals to help boost confidence. Celebrate small victories along the way to your larger goal. Remind yourself that perfection is not the goal—learning and growing are.
💙 Explore how to set and maintain realistic expectations with the Managing Expectations session.
5. Visualize success
Spend a few minutes each day picturing yourself succeeding in your performance. This mental practice can build confidence and reduce anxiety. Create a detailed mental image of the venue, the audience, and your performance. Pair your visualization with positive emotions and a sense of accomplishment.
💙 Listen to the Envisioning Success session with Lex Gillette, a blind Paralympian and four-time world champion, to help inspire you to visualize your success.
6. Engage in positive self-talk
Negative self-talk is not your friend. Encourage yourself with positive statements. Remind yourself of your skills and past successes, and affirm that you can handle the situation. Try keeping a journal of positive affirmations and read them regularly. You can also motivate yourself by posting uplifting quotes in your workspace or living area. The idea is to speak to yourself with kindness and to replace self-criticism with encouragement as if you were talking to a good friend.
💙 Hype yourself up with positive self-talk and empowering Self-Trust meditations designed to ease you into becoming your own No. 1 fan.
7. Maintain a healthy lifestyle
Making room for movement, nutritious foods, and getting enough sleep can improve your overall mental wellbeing and help you manage anxiety better. Yoga, in particular, has been shown to help with performance anxiety. Whenever possible, incorporate regular physical activity or mindful movement into your routine, like walking, yoga, or swimming. Make room in your day to day for nutritious foods that boost energy and mood, and establish a consistent sleep schedule to ensure adequate rest and recovery.
💙 If you’re a runner, join Mel Mah on A Mindful Run, which pairs meditation with running for an extra boost of feel-good emotions to combat anxiety.
8. Seek professional help if needed
If performance anxiety significantly impacts your life, talk to a mental health professional for personalized strategies and support. Cognitive Behavioral Therapy (CBT) has been shown to be particularly effective for anxiety. You might also join a support group where you can share experiences and strategies with others facing similar challenges or a casual meetup with like-minded individuals. For example, if you’re a musician who gets stage fright, make time to hang out with other musicians and chat with them about how you feel.
Performance anxiety FAQs
What does performance anxiety feel like?
Performance anxiety often feels like a rush of nervous energy. You might notice your heart beating faster, your hands getting sweaty, and your mind racing with thoughts. It can be an intense amount of worry, making you feel jittery and uncomfortable. You might find it hard to concentrate or feel like you're on edge. These feelings are your body's response to stress and can vary in intensity from person to person.
How do you fix performance anxiety?
Fixing performance anxiety involves a combination of mental and physical strategies. Start by practicing mindfulness and deep breathing to calm your mind and body. Challenge negative thoughts by replacing them with positive affirmations. Set realistic expectations for yourself and remind yourself that making mistakes is a part of learning and growing. Visualization techniques—where you picture yourself succeeding—can also be helpful. If these methods don't seem to help, consider talking to a professional for more personalized strategies.
How do I get rid of work performance anxiety?
To reduce work performance anxiety, start by preparing well for your tasks to help build your confidence. Use breathing exercises to calm your nerves before and during stressful situations. Break down big tasks into smaller, manageable steps to avoid feeling overwhelmed. If needed, seek feedback or assistance from colleagues to improve your skills and confidence. It's normal to feel anxious, but with the right strategies, you can manage and reduce its impact on your work.
How do I calm my anxiety before a performance?
Calming anxiety before a performance involves both mental and physical preparation. Practice deep breathing exercises to slow down your heart rate and relax your body. Engage in positive self-talk, reminding yourself of your abilities and past successes. Try to visualize yourself performing well. It can also be helpful to have a routine to help you get into a comfortable and focused state before your performance, like listening to calming music or doing a light warm-up. If you still feel overwhelmed, take a moment to step back, close your eyes, and refocus on your breathing.
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