Almost everyone has dealt with some level of performance anxiety in their lifetime. Whether it was taking a standardized test in high school that made their pulse race or over-preparing for a work presentation, performance anxiety is a common phenomenon. But is there a way to overcome performance anxiety?

At Columbia Mental Health, we help people manage mental health symptoms like these every day. Our clients learn to navigate this kind of stress with evidence-based and compassionately led anxiety treatment. Find help for your performance anxiety at one of our convenient locations throughout Maryland, Virginia, and the Washington, D.C., metro area today.

What is performance anxiety, and why do people experience it?

Everyone from famous actors to professional athletes to everyday people experiences performance anxiety. Often referred to as “stage fright,” it’s a type of anxiety that arises in specific situations when you’re expected to perform at your best, or you know you’re being evaluated. Most people know about common triggers like public speaking and social gatherings, but what sets this type of anxiety apart is that it can happen even when someone has prepared well for the task.

The anxiety someone feels in the moment isn’t founded in a lack of talent or skill. Instead, it’s a stress response elicited by the fear of failure.

A deeper look at the causes of performance anxiety

Performance anxiety begins when the body’s fight-or-flight response is activated. In high-pressure scenarios, adrenaline floods the system, preparing you for action. However, for some people, this response can become overactive, leading to paralyzing anxiety.

Some contributing factors include:

• Past negative experiences: An instance of perceived failure or embarrassment may lead to recurring fear that the mistake will happen again.
• High personal or cultural expectations: Internal or external pressure from family or important figures in your life to meet certain standards can lead to fear of falling short.
• Perfectionism: When someone has unrealistically high standards for themselves, it can make many tasks, even small ones, feel overwhelming.
• Underlying anxiety disorders: Generalized anxiety, social anxiety, or panic disorder can cause people to be vulnerable to performance-related stress.

Signs you may be struggling with performance anxiety

If you struggle with performance anxiety, you may believe your feelings are natural—a benign kind of nervousness that everyone feels before things like job interviews or public speaking events; however, it’s important to recognize when your symptoms have moved past typical and into something that may necessitate professional support.

Typical symptoms include:

• Increased heart rate
• Sweating or trembling
• Nausea or upset stomach
• Shortness of breath
• Racing thoughts or mental “blanking”
• Avoidance of performance situations

While sensations may feel normal or natural, if they become persistent, interfere with your daily life, or your ability to move forward in your career or progress toward an important personal goal, it’s likely time to pursue the help of a trained professional. You don’t have to live in a state of fear or paralysis, especially if they’re holding you back from the things you desire most.

Columbia Mental Health can help.

Overcoming performance anxiety is possible

While performance anxiety can become paralyzing without the proper anxiety treatment, there are proven strategies that can help manage the intensity of your symptoms:

Practice and preparation

Familiarity and repeated practice lead to feeling more confident. Taking the time to rehearse your performance in a low-pressure environment can help build comfort when it comes time for the real thing.

Mindfulness and breathwork

Deep breathing and grounding exercises regulate your body’s response to stress and can help you access a sensation of calm when you’re faced with stressful situations.

Cognitive reframing

Challenge unrealistic fears or self-criticism with rational counter-statements. Learning to recognize that certain negative results are unlikely to happen can shift your perspective and allow you to more fully enjoy an experience.

Visualization techniques

Mentally rehearsing success can reduce anticipatory anxiety and boost confidence. This can positively impact the way you participate in an event, leading to a lighter feeling and being better received by others.

Gradual exposure

Start with something small and slowly build tolerance to a specific task. A gentle approach, like allowing yourself the space to adjust to the stressor instead of jumping in with two feet first, can be the intermediate step needed to reduce anxiety.

These anxiety management tools can be especially powerful when used consistently and even more so when guided by a mental health care professional.

Professional support for performance anxiety at Columbia Mental Health

If strategies aren’t enough, consider leaning on clinical expertise for support. Columbia Mental Health has been a trusted guide in mental health for over 30 years. Therapy can offer the structure you need to learn about what’s driving your performance anxiety and develop the tools needed to heal. Our therapists specialize in treating anxiety through a variety of approaches, including:

• Cognitive-behavioral therapy (CBT): This type of therapy helps individuals identify and modify unhelpful thought patterns.
• Acceptance and commitment therapy (ACT): A therapeutic approach that encourages clients to take action in alignment with their values despite anxiety.

Our providers draw from a wide range of evidence-based therapies to meet each client’s unique needs. Regardless of the modality recommended, your treatment plan will always be customized to your unique history, current needs, and goals for the future.

In some cases, psychiatric medication management may also be recommended. Our psychiatric providers work closely with therapists to determine the most effective treatment plan for you.

Start overcoming performance anxiety—call Columbia Mental Health today

Columbia Mental Health locations are easily accessible and staffed by diverse clinical teams. Call us today at 703.682.8208 to learn more about our therapeutic services.

For new clients, please click here to schedule an appointment. For existing clients, please click here and find your office location to contact your office directly.