It’s not uncommon for people to experience feelings of apprehension or stage fright before, during, or after public speaking engagements.
It can be challenging for some people to overcome their fears and feel natural in front of a crowd.
This article will explore what you can do if you are experiencing any form of performance anxiety- it may involve some trial and error to find the best solution for you!
What Is Performance Anxiety?
Performance anxiety, also known as stage fright, is a form of anxiety that can affect anyone who has to speak or perform in front of an audience.
Types of performance anxiety can also include:
- Sexual performance anxiety
- Athletic performance anxiety
- Test-taking anxiety
- Interview anxiety
It can manifest as a fear of embarrassment, fear of failure, or a sense of self-consciousness. Performance anxiety can be so debilitating that it can interfere with someone’s ability to give a presentation or even speak in public.
It can limit your ability to do what you love and affect your career. It is particularly harmful to your self-esteem and confidence if you suffer from performance anxiety.
The good news is that you can reduce your anxiety by controlling your emotions and managing your stress, even though it may be impossible to eliminate performance anxiety.
Signs and Symptoms of Performance Anxiety
For some people, being the center of attention isn’t the most ideal and can even be stressful for them. Like generalized anxiety disorder, your body’s reaction to the situation will vary.
Your body might go through a fight-or-flight response depending on the situation. These particular symptoms often happen when an individual is experiencing real danger.
Signs and symptoms of performance anxiety include:
- Increased heart rate
- Rapid breathing
- Racing pulse
- Nausea or uneasy feeling of the stomach
- Sweaty palms
- Cold hands
- Trembling in knees, hands, or voice
How to Cope with Performance Anxiety
The leading causes of performance anxiety are the stress and anxiety built up when performing in front of an audience.
Facing your fears, accepting who you are, being confident in yourself, and realizing you don’t have to prove yourself are all steps you can take to overcome performance anxiety.
One of the most valuable tactics to help with anxiety is learning how to change the direction of your negative thoughts.
Some more tips to conquering your performance anxiety include:
Prepare
While it might seem like common sense, most people forget one o the oldest tricks in the book: being prepared. If you have a big speech or performance, make sure you know it like the back of your hand.
Practice makes perfect, and the more you practice, the less room for error.
Shift Your Focus
Instead of focusing on the bad or what you fear most, shift your attention to more positive things or outcomes. More times than not, the worst-case scenario you’re thinking about never happens.
So think about the best-case scenario and what will most likely happen, and to your surprise, the most likely thing will most likely happen.
Practice Controlled Breathing
Controlling your breathing is one of the best things individuals can do to overcome their performance anxiety and anxiety in general. This can include box breathing, mediation, or biofeedback.
Practicing controlled breathing can help you take your mind off all negative thoughts and anxiety and focus on your breathing, thus calming you down.
Exercise and Anxiety
According to research conducted by Harvard University, regular exercise has improved muscle tension. Exercise also helps divert you from the thing that is causing the anxiety.
Lastly, regular exercise helps build up the resources to create resilience against negative thoughts and emotions.
Seek Treatment with Steps for Change
While the tips above can help with your performance anxiety, they aren’t a cure. If you or a loved one continues to struggle with severe anxiety when giving a speech or performing, it’s essential to seek treatment from a mental health professional.
Performance anxiety can be treated in a variety of ways depending on the severity of symptoms, frequency of symptoms, and impact on daily life.
At Steps for Change, our therapists will work with you to overcome any anxiety you experience. Both talk therapy and medication can be used to treat performance anxiety.
If you or a loved one is suffering from performance anxiety, contact us today to learn more or schedule a call.
