Key Takeaways:
- The more you practice, the more confident you become in your abilities
- By shifting your focus to the process, you ease the pressure
- Being well-prepared lays the groundwork for success
- Learning to relax effectively is essential for managing anxiety and enhancing performance
Performance anxiety strikes when you least need or expect it, doesn’t it? I mean, I’ve had it come up in school, at work, and even in bed, which I’m not afraid to admit as it’s more common than you think.
We’re all under so much pressure these days that performance anxiety is something completely normal now, and we should definitely drag it into the spotlight and talk more about it.
So, today, I’m going to talk about my experience with it and what helped me finally break the cycle of performance anxiety once and for all.
1) Practice, Practice, Practice
“Repetition breeds familiarity, and familiarity breeds comfort.”
I first started having almost crippling performance anxiety in college. Presenting in front of a hundred students and an esteemed university professor was the final nail in the coffin of my self-confidence and self-esteem.
I still remember blushing like a ripe tomato and feeling my eyelids uncontrollably twitching. I barely got through the whole thing.
So, what helped me the most in these college years? A lot of practice.
The more you practice, the more confident you become in your abilities and the less chance you have of having a panic attack.
As you rehearse your performance or presentation, you familiarize yourself with the material and gain a sense of mastery, which can help reduce anxiety.
By exposing yourself to simulated stressful situations during rehearsal, you build mental toughness and learn to manage anxiety more effectively when the pressure is on.
2) Focus on the Process, Not the Outcome
When you obsess over the end result, the pressure can feel overwhelming. This is true in all aspects of life, including the bedroom.
When you put all your chips in the middle of the table, you’re expecting to win and not disappoint yourself and others.
When you fixate on the outcome, you’re constantly worried about succeeding or failing. This can lead to amplified anxiety and stress, making it harder to perform at your best.
So, paradoxically, obsessing over the outcome can actually hinder your performance.
By shifting your focus to the process (the steps you need to take to achieve your goal), you can ease some of that pressure and stay more grounded in the present moment.
While you can’t always control the outcome, you do have control over your actions and efforts.
3) Preparation is the Key to Success
When you’re well-prepared, you feel more confident in your abilities. You feel more in control of the situation, which can help calm your nerves and improve your performance under pressure.
Preparation lays the groundwork for success by ensuring that you have:
- Knowledge
- Skills
- Resources
Whether it’s studying for an exam, practicing for a presentation, or rehearsing for a performance, the more you prepare, the better equipped you’ll be to excel.
You also minimize the likelihood of making mistakes or encountering unexpected obstacles.
4) Breathe
One of your best bets is to also learn how to relax more effectively. Meditation and deep breathing exercises are arguably the best ways to do this.
Look, when I first started finding ways to relax more and soothe my anxiety, I admittedly dismissed these exercises, thinking they were just buzzwords you find online.
But that couldn’t be further from the truth.
You see, deep breathing techniques involve taking slow, deliberate breaths, which helps increase the flow of oxygen to your brain and body.
What this does is improve concentration, clarity, and overall cognitive function, and that’s why it’s easier to focus and perform tasks effectively.
Everyone, from F1 drivers to astronauts, relies on this technique. And if you don’t know where to start, apps like Calmer are designed to help.
Web articles and YouTube videos offer valuable resources, but they’re not always the most convenient option.
With Calmer, you’ve got a stress-relief toolbox in your pocket. It has methods recommended by top psychologists, therapists, and mental health experts.
From improving your sleep and enhancing your overall happiness to breathing techniques used by Navy seals and neuroscientists, everything’s at your fingertips.
5) Use Humor
Early on, I learned that humor has a unique ability to lighten the mood and inject positivity into any situation.
A well-timed joke or witty remark can instantly break the ice and build a more relaxed and enjoyable atmosphere.
Sharing a laugh with others, like when you’re on a stage, in front of the meeting room, or in bed, boosts connection and brings people together.
It helps me see the lighter side of things and lets me adopt a more lighthearted approach.
6) Learn to Manage Emotions
Learning to manage your emotions effectively is a key skill. When you’re able to regulate your emotions in healthy ways, you’re less likely to experience chronic stress, anxiety, or depression.
You’re better able to make clear-headed, rational decisions, even in high-pressure or emotionally charged situations.
You have to often ask yourself, “Is this thought really true? Or am I just letting my imagination run wild?” You’ll find that those negative thoughts aren’t based on facts at all most of the time.
They’re just stories we tell ourselves.
There are also specific techniques for regulating your emotions, some of which I’ve already mentioned, such as deep breathing, progressive muscle relaxation, affirmations, or visualization.
7) Visualize Success
I look at visualizing success as giving your brain a sneak peek at the awesome future you’re about to create.
If you see it through that lens, visualizing success comes back from the realm of wishful thinking and The Secret to a science-based approach and the psychology of the mind.
It boosts your confidence by showing you that you’ve got what it takes to make it happen.
When you see yourself succeeding in your mind’s eye, it sends a message to your brain that says, “Hey, I can do this!”
