How to Overcome Performance Anxiety: A Comprehensive Guide

How to Overcome Performance Anxiety: A Comprehensive Guide

Do you get anxious before performances? You’re not alone. Performance anxiety is a very common problem, and it can affect anyone. In this comprehensive guide, we will discuss the causes of performance anxiety, how to recognize the symptoms, and how to overcome them. We will also provide helpful tips and advice from experts who have dealt with performance anxiety firsthand. If you are ready to overcome your fear of performing, then read on!

What Is Performance Anxiety?

What Is Performance Anxiety?Performance anxiety is the feeling of nervousness or apprehension that can occur before or during a performance. It is often accompanied by physical symptoms such as sweating, rapid heartbeat, and shaking. For some people, these symptoms can be so severe that they interfere with their ability to perform.

It is a common problem among athletes, musicians, actors, and public speakers. It can also affect students taking exams or giving presentations. In simple words, this type of anxiety is the fear of not being able to meet the expectations or standards others have set for you.

This feeling is different from stage fright, which is the fear of being in front of an audience. While stage fright can also cause performance anxiety, the two are not the same. Stage fright is a type of specific phobia that can be treated with exposure therapy. Performance anxiety, on the other hand, is a more general feeling of anxiety that can be caused by many different factors.

If you are struggling with performance anxiety, know that you are not alone. This is a very common problem that affects people of all ages and backgrounds. The good news is that there are several things you can do to overcome it. So keep reading!

How To Recognize It?

It might be difficult to recognize that you have performance anxiety. After all, it can manifest in a variety of ways, both physical and psychological.


The symptoms of physical performance anxiety are mainly caused by the release of adrenaline. This can lead to a whole host of symptoms, including:

  • sweating
  • trembling
  • increased heart rate
  • dry mouth
  • upset stomach

These symptoms can be extremely distressing and can lead to a feeling of being out of control.


The psychological symptoms of performance anxiety are often more difficult to recognize. They can include:

  • negative thinking
  • worrying about the future
  • perfectionism
  • fear of failure
  • self-doubt

These symptoms can lead to several problems. It is important to be able to recognize them so that you can seek help if necessary. Performance anxiety is a very common problem. It is estimated that up to one-third of all people will experience it at some point in their lives. It can affect anyone, regardless of age, gender, or background.

Therefore, it is an essential part to treat the conditions. Because when you can treat the conditions, you are more likely to achieve your goals and feel better about yourself. If you think you might be suffering from performance anxiety, there are various things you can do.

What Causes Performance Anxiety?

What Causes Performance Anxiety?The causes of performance anxiety can be physical, psychological, or a combination of the two. Several factors can contribute to performance anxiety. These include:

Fear of failure

This is one of the most common causes of performance anxiety. When we’re afraid of failing, we tend to focus more on what could go wrong instead of what we want to achieve. For example, if a person is going to give a presentation, they may focus on all the things that could go wrong instead of thinking about what they want to achieve with the presentation.

Negative self-talk

Another common cause of performance anxiety is negative self-talk. This is when we tell ourselves things like “I can’t do this” or “I’m not good enough.” This kind of thinking can become a self-fulfilling prophecy, leading us to believe that we really are incapable or unworthy. If you find yourself engaging in negative self-talk, try to catch yourself and reframe your thoughts.


People who are perfectionists often put unrealistic pressure on themselves to perform perfectly. This can lead to anxiety and stress both before and during a performance. It is often helpful for perfectionists to learn to accept themselves and their abilities, and to set more realistic standards.

Lack of preparation

It is often said that lack of preparation is the root cause of most performance anxiety. This may be true in some cases, but not all. If you are well prepared and have put in the time and effort to practice, but still find yourself feeling anxious before a performance, it is important to remember that this is normal. Everyone experiences some degree of nervousness before a big event. The key is to not let it get in the way of your performance.

Other risk factors

Other risk factorsAlong with some definite risk factors, some more general things can make performance anxiety more likely.

  • One is a history of anxiety in general. If you’ve struggled with social anxiety, generalized anxiety disorder, or another type of anxiety at any point in your life, you may be more likely to experience performance anxiety as well.
  • Additionally, if you tend to worry a lot or have a generally negative outlook, you may also be more likely to experience performance anxiety.
  • Certain personality traits have also been linked to performance anxiety. People who are perfectionists or who have low self-esteem seem to be more susceptible.
  • And finally, if you have a lot riding on the outcome of performance — whether it’s your livelihood or just your ego — you may be more likely to experience anxiety.

So these are some common causes and risk factors that can make performance anxiety more likely. It is important to understand that anxiety is a normal emotion. It is only when it becomes excessive, out of proportion to the situation, or interferes with your life that it can be diagnosed as an anxiety disorder. If you’re struggling with performance anxiety, know that you are not alone and there are things you can do to feel better.

Is Performance Anxiety The Same As Anxiety?

Many people tend to lump performance anxiety and regular anxiety together, but they are quite different.

Performance anxiety is when you have a fear of being judged or evaluated negatively in a specific situation. This can be anything from public speaking to playing an instrument in front of others. On the other hand, regular anxiety is more general and can be triggered by any number of things.

This type of anxiety is also sometimes called stage fright. This is because it is often associated with being in front of an audience. However, anxiety can happen in any situation where you feel like you are being judged. So, how can you differentiate between the two anxieties? Here are a few differences between performance anxiety and regular anxiety:

  • Performance anxiety is usually triggered by a specific situation or event.
  • Regular anxiety can be triggered by anything and is more general.
  • People with performance anxiety often have a fear of being judged or evaluated negatively.
  • People with regular anxiety may not necessarily have this fear.
  • Performance anxiety often leads to physical symptoms, such as shaking or sweating.
  • Regular anxiety may not have any physical symptoms.

If you’re still not sure whether you’re experiencing performance anxiety or regular anxiety, it’s best to talk to a mental health professional. They will be able to help you identify which type of anxiety you’re experiencing and provide you with treatment options.

How Does It Impact Life?

How Does It Impact Life?If someone is struggling with performance anxiety, it can have a significant impact on their life. Some common consequences someone can experience are:

Avoidance of activities

This is one of the most common effects of performance anxiety. When someone is afraid of not being able to meet the standards they set for themselves or others set for them, they may start avoiding activities altogether. This can lead to them feeling isolated and lonely as they pull away from social situations.

Decreased quality of life

When someone is struggling with this condition, it can take over their life and consume their thoughts. This can lead to them feeling like they’re not living their life to the fullest and can negatively impact their mental and physical health. For example, physical health can suffer as someone with performance anxiety may not take care of their body or get enough exercise.

Shame or inadequacy

Sometimes this feeling of inadequacy is linked to a previous experience where you didn’t perform as well as you would have liked. This can be the cause of performance anxiety when you are placed in a similar situation again. You might also feel shame if you believe that you are not good enough or that you do not deserve to be successful.

Poor self-esteem

It is often said that people with performance anxiety have poor self-esteem. This may be true in some cases, but it is not always the underlying cause of the problem. In many cases, people with performance anxiety have high standards for themselves and are perfectionists. They may be very successful in other areas of their lives, but when it comes to performing, they put so much pressure on themselves that it becomes overwhelming.

Relationship difficulties

Relationship difficultiesOne of the major consequences is the impact on relationships. Intimate relationships are often the first to suffer. When anxiety is present, it can be difficult to feel close to a partner. This can lead to feeling disconnected and withdrawn. The fear of being rejected or judged can also make it difficult to open up and be vulnerable with a partner. These difficulties can cause tension and conflict in relationships.

So these are some common negative impacts of this condition. But it’s not all doom and gloom. There are things you can do to ease your anxiety and improve your performance. In the next section, we’ll go over some practical tips for dealing with performance anxiety.

How To Overcome This?

Performance anxiety is normal and it doesn’t mean you’re not good at what you do. Remember that, and here are a few tips that might help you ease your anxiety and perform better. These include:

Visualize yourself performing well

Visualization is often used by athletes to see themselves performing well before an event. The same technique can be used for public speaking or any situation where you’re feeling anxious about your performance. For example, if you’re giving a presentation, take some time to visualize yourself going through the slides, confidently answering questions, and nailing the delivery.

Breathe deeply

This might seem cliché, but it does help. Taking some deep breaths before you go on stage or start your presentation will help you relax and focus. It also helps to practice some deep breathing exercises regularly so that you can do them automatically when you start to feel anxious.

Get in the zone

This means getting rid of anything that might be distracting you and focusing on why you’re doing what you’re doing. For example, if you’re giving a presentation, focus on the message you want to get across and why it’s important, rather than worrying about what other people might think of you.

Practice regularly

Practicing is one of the best things you can do to overcome performance anxiety. It will help you feel more prepared and confident and will make the actual performance feel less daunting. Make sure to practice in the same conditions that you’ll be performing in so that you can get used to the surroundings and reduce any possible distractions.

Challenge your thoughts

Challenge your thoughtsThis is probably the most important thing you can do to overcome performance anxiety. Why? Because our thoughts influence our emotions, and our emotions influence our actions. The first step is to challenge the thoughts that are making you feel anxious. Are they true? Is there evidence to support them? Are they helpful? If not, then it’s time to start thinking differently.

Take care of yourself

It is important to take care of yourself both mentally and physically when preparing for a performance. This means making sure you are getting enough rest, eating healthy foods, and exercising regularly. Because when you feel your best, you will play your best.

Seek professional help

If you are having severe performance anxiety or panic attacks, it is important to seek professional help. A therapist can help you understand and manage your anxiety so that it does not interfere with your life or career. There are several therapies and other treatment options that can help you overcome this condition.

All in all, these are some tips that can help you overcome performance anxiety and give your best performance. Remember, everyone gets nervous before a big performance. The key is to not let the nerves take over and ruin your fun. Just relax and enjoy it!


To conclude, performance anxiety is a common issue that affects many people. However, it is important to remember that it is possible to overcome this problem. By using the techniques and strategies discussed in this article, you can start to enjoy performing again. Moreover, you should not feel ashamed or embarrassed to ask for help if you need it.

If you are struggling to overcome this condition, many professionals can help you. For more information please contact Therapy Mantra. We have a team of professional therapists who can provide you with the support and guidance you need to recover from this condition. Contact us today to learn more about our services. You can also book an online therapy session or download our free Android or iOS app.