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What is Performance Anxiety?

Performance anxiety is fear about one’s ability to perform a specific task. People experiencing performance anxiety may worry about failing a task before it has even begun. They might believe failure will result in humiliation or rejection. Performance anxiety can prevent you from doing what you enjoy and can affect your career. Worst of all, performance anxiety can negatively affect your self-esteem and self-confidence. Although it may be impossible to overcome performance anxiety, there are many things you can do to control your emotions and reduce anxiety.


Performance Anxiety Symptoms

Being the center of attention and having all eyes on you can be stressful. Your body reacts to this situation in much the same way as it would if you were being attacked. Your body's "fight-or-flight" mechanism kicks in, which is why symptoms of stage fright are similar to symptoms that occur when you are in real danger.

Performance anxiety symptoms may include:

  • Racing pulse and rapid breathing
  • Dry mouth and tight throat
  • Trembling hands, knees, lips, and voice
  • Sweaty and cold hands
  • Nausea and an uneasy feeling in your stomach
  • Vision changes

There are multiple types of performance anxiety. These include:

  • Stage fright
  • Sexual performance anxiety
  • Athletic performance anxiety
  • Test-taking anxiety
  • Interview anxiety

Stage Fright

Stage fright is performance anxiety related to performing on stage and can be experienced by actors, musicians, dancers, and other stage performers. Stage fright is also considered a phobia, specifically the social phobia of glossophobia, which is the fear of public speaking. Social phobia is also called social anxiety disorder.

Sexual Performance Anxiety

Sexual performance anxiety is a fear or worry related to having sex and can happen before or during sex. It can be linked to perceived abilities to satisfy a partner, body image, relationship challenges, or other factors. An estimated 9% to 25% of men and 6% to 16% of women experience sexual performance anxiety.

While the terms performance 

anxiety, sexual performance anxiety, and erectile dysfunction are sometimes used interchangeably, they are three different conditions. Sexual performance anxiety is a fear or worry related to having sex, and performance anxiety can be fear or worry related to any task. Erectile dysfunction is difficulty experienced by men in getting or keeping an erection that can be caused by sexual performance anxiety or a variety of other factors.

Athletic Performance Anxiety

Athletic performance anxiety is a fear or worry related to athletic training or competition. This type of performance has an additional concern beyond the anxiety symptoms. Athletic performance anxiety can increase the risk of injury among athletes.

Test-Taking Anxiety

Test-taking anxiety is a fear or worry related to taking tests or being able to perform well on tests. It often negatively impacts test results, and test-takers score lower than their knowledge of the material and their abilities.

Interview Anxiety

Interview anxiety is a fear or worry related to interviewing for a job or other interview. Increased interview anxiety is related to decreased interview performance and may negatively impact hiring decisions.

Other Performance Anxiety 

Stage fright, sexual performance anxiety, athletic performance anxiety, test-taking anxiety, and interview anxiety are just five examples of performance anxiety. However, performance anxiety is not limited to these five circumstances. It can be related to the ability to perform any task.

Performance Anxiety Causes

Simply put, stress and anxiety about performing in front of people causes performance anxiety. Performance anxiety is often a self-fulfilling prophecy. The body’s fight-of-flight response can distract a person and affect their performance. A singer’s voice might shake, or a public speaker might forget their outline.

Confronting your fears and vulnerabilities, accepting yourself for who you are, and not feeling like you have to prove yourself to others, is the first step toward overcoming performance anxiety. Keep in mind that nobody is perfect, nobody expects you to be perfect, and it is OK to make mistakes.

Anxiety Treatment

Mental health professionals such as psychologists and psychiatrists can diagnose performance anxiety by assessing the symptoms, thoughts, and circumstances. Treatment options for performance anxiety depend on severity of symptoms, how often symptoms are experienced, and how they impact daily life. This is something that can be treated by a psychologist or psychiatrist. Performance anxiety can be treated with talk therapy methods or medications. 

Here are 10 tips that may help you overcome your fears and shine on stage, or on the field:

  • Be prepared: practice, practice, practice.
  • Limit caffeine and sugar intake the day of the performance. Eat a sensible meal a few hours before you are to perform so that you have energy and don't get hungry. A low-fat meal including complex carbohydrates -- whole-grain pasta, lentil soup, yogurt, or a bean and rice burrito -- is a good choice.
  • Shift the focus off of yourself and your fear to the enjoyment you are providing to the spectators. Close your eyes and imagine the audience laughing and cheering, and you feeling good.
  • Don't focus on what could go wrong. Instead focus on the positive. Visualize your success.
  • Avoid thoughts that produce self-doubt.
  • Practice controlled breathing, meditation, biofeedback, and other strategies to help you relax and redirect your thoughts when they turn negative. It is best to practice some type of relaxation technique every day, regardless of whether you have a performance, so that the skill is there for you when you need it.
  • Take a walk, jump up and down, shake out your muscles, or do whatever feels right to ease your anxious feelings before the performance.
  • Connect with your audience -- smile, make eye contact, and think of them as friends.
  • Act natural and be yourself.
  • Exercise, eat a healthy diet, get adequate sleep, and live a healthy lifestyle.
You can't hit a home run unless you step up to the plate. You can't catch a fish unless you put your line in the water. You can't reach your goals if you don't try. Stay focused, go after your dreams and keep moving toward your goals.

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