Standing in the Spotlight: Ways to Cope With Performance Anxiety

"Performance anxiety is tied to the fear of judgment and consequence, as we focus on what we believe others may think. It threatens self-confidence at moments of great importance. Performance anxiety affects individuals in a range of events, such as test-taking, job interviews, public speaking, and music performance (Kenny, 2011). For instance, when under pressure, anxious thoughts (generally about the negative consequences of failing) disturb concentration and harm performance."

"Performance anxiety affects individuals in a range of events, such as test-taking, job interviews, public speaking, and music performance (Kenny, 2011). For instance, when under pressure, anxious thoughts (generally about the negative consequences of failing) disturb concentration and harm performance. In fact, the mere presence of an audience can be enough to turn a performance into an anxiety-enhancing activity. An audience communicates expectations to a performer, and the pressure to fulfill these expectations can trigger anticipated or actual anxiety."

"Effective Ways to Alleviate Anxiety Skill level. Feeling unprepared contributes to a lack of self-confidence. Performance anxiety can increase when the level of requirement and technical demand exceeds the capacity of the performer. A key to anxiety reduction is the proper preparation and development of skills. Nothing can replace proper preparation and development of skills. It is important that people are encouraged to pursue skills in their area of strength wherever possible."

Performance anxiety is a subset of social phobia rooted in fear of negative evaluation and judgment that undermines confidence during high-stakes moments. It can occur across test-taking, interviews, public speaking, and music performance and often intensifies when an audience communicates expectations. Anxious thoughts about negative consequences impair concentration and harm performance, and even mere audience presence can heighten anxiety. Avoidance offers short-term relief but can paradoxically increase anxiety over time. Skill development and proper preparation reduce anxiety by matching demands to ability. Exposure training through repeated confrontation helps the brain learn not to be afraid and is an effective treatment.

Read at Psychology Today