What Is Performance Anxiety?
Do you experience intense worry before speaking in public, presenting at work, sitting an exam, or performing in front of others? Performance anxiety refers to the experience of intense fear, stress, or nervousness in situations where an individual is expected to perform or be evaluated. It can affect anyone – professionals giving presentations, students sitting exams, athletes competing, or performers on stage.
While it’s normal to feel a bit nervous before high-pressure situations, performance anxiety becomes problematic when it causes significant distress, impacts performance, or leads to avoidance of important opportunities. Therapy with a clinical psychologist can help you manage symptoms and perform with greater confidence.
Common Signs and Symptoms of Performance Anxiety
Performance anxiety can present in a range of physical, cognitive, and emotional symptoms, including:
- Racing heart, shortness of breath, trembling, or sweating before or during a performance
- Nausea or stomach discomfort
- Negative thoughts or self-doubt (e.g., “I’m going to mess this up” or “Everyone will notice if I make a mistake”)
- Difficulty concentrating or going blank
- Avoidance of performance situations
- Feeling overwhelmed or panicked when under pressure
For some people, these symptoms occur only in specific situations (e.g. public speaking), while for others they may arise in a wide range of performance contexts.
What Causes Performance Anxiety?
Performance anxiety often stems from a combination of personal history, learned beliefs, personality traits (such as perfectionism), and past experiences of perceived failure or criticism. People who set very high standards for themselves or who fear negative evaluation may be more vulnerable.
Understanding the underlying factors contributing to performance anxiety is an important part of developing effective strategies for change.
How Can a Clinical Psychologist Help?
Psychological therapy can help you address the thoughts, behaviours, and physiological responses associated with performance anxiety. Evidence-based treatments such as Cognitive Behaviour Therapy (CBT) are shown to be effective in reducing symptoms and improving confidence.
Treatment may involve:
- Identifying and challenging unhelpful beliefs about performance and evaluation
- Learning techniques to manage physical symptoms of anxiety (e.g. breathing, grounding, and mindfulness)
- Gradual exposure to feared performance situations
- Developing performance-enhancing strategies such as mental rehearsal and focus training
- Addressing perfectionism and fear of failure
Therapy is tailored to your individual goals and situation – whether you’re preparing for a job interview, an exam, a stage performance, or a major work presentation.
Begin the Process of Change
Performance anxiety is common, but if it’s interfering with your career, academic pursuits, relationships, or personal goals, psychological support can be highly beneficial. Our clinical psychologists in Sydney offer a safe, confidential space to explore your experiences and develop new ways of approaching performance situations with greater ease.
Get in touch today to find out more or book an appointment with one of our clinical psychologists.
