Performance Anxiety

Performance anxiety is a type of anxiety that can affect individuals of all ages and backgrounds. This type of anxiety can be so severe that it can significantly impact an individual’s ability to perform well or even participate in an activity, and can have a negative impact on their personal and professional lives.  

What is Performance Anxiety?

Performance anxiety is characterized by intense fear, worry, and nervousness surrounding the performance of a specific task or activity, such as public speaking, musical performances, athletic competitions, and artistic performances. People may also experience physical symptoms such as sweating, shaking, nausea, or an increased heart rate, which can further exacerbate anxiety.

Performance anxiety is a common experience, with up to 30% ¹ of individuals experiencing fear when speaking in public. While not explicitly listed as a diagnosis in the DSM-5 ² , performance anxiety is considered a subtype of social anxiety disorder, which is included in the manual, which signifies that the symptoms and criteria for social anxiety disorder can also be applicable to performance anxiety as well.

Certain factors may increase an individual’s susceptibility ³ to performance anxiety. For example, past negative experiences, a high level of self-doubt, or a history of anxiety disorder or other mental health conditions can all contribute to the development of performance anxiety.

Read More About Anxiety Here

Signs of Performance Anxiety

Here are some basic signs that may be observed in performance anxiety

Performance anxiety in children:

1. Extreme shyness ⁴ or clinginess.
2. Fear or avoidance of participating in school or extracurricular activities.
3. Excessive worry about ⁵ making mistakes or failing.
4. Physical symptoms such as stomachaches, headaches, or nausea ⁶ before a performance.
5. Crying, tantrums, or pleading not to participate ⁷ .
6. Inability to concentrate or remember lines ⁸ or choreography.

Performance anxiety in adults:

1. Extreme nervousness or fear before or during a performance.
2. Physical symptoms such as sweating ⁹ , shaking, or rapid heartbeat.
3. Avoidance of performance situations or procrastination ¹⁰ .
4. Negative self-talk or self-doubt ¹¹ .
5. Difficulty concentrating or remembering lines or choreography.
6. Self-medicating with drugs or alcohol ¹² before a performance.

Types of Performance Anxiety

Here are some types ¹³ of performance anxiety that may occur in both adults and children:

1. Public Speaking Anxiety

This is the most common type of performance anxiety and refers to the fear of speaking or presenting in front of an audience. This can occur in both adults and children and may be triggered by various factors such as fear of embarrassment or failure.

2. Test-taking Anxiety

Test-taking anxiety is a type of performance anxiety that is triggered by the prospect of taking an exam ¹⁴ . This can result in symptoms such as sweating, rapid heartbeat, and difficulty concentrating.

3. Performance Anxiety in Sports

This type of performance anxiety is common among athletes and refers to the fear of performing poorly ¹⁵ in a game or competition. This can result in symptoms such as shaking, nausea, and tension.

4. Musical Performance Anxiety

Musicians, both amateur and professional, may experience performance anxiety when playing/singing in front of an audience. This can result in performance anxiety symptoms ¹⁶ such as trembling, sweating, and forgetfulness.

Causes of Performance Anxiety

Performance anxiety in children can be caused by a variety of factors ¹⁷ , including:

1. Lack of Experience

Children who have not had experience performing in front of others may feel unsure about how to behave, what the audience’s reaction will be, or to what extent they will be judged–these make children anxious during their performance.

2. Fear of Failure

Children who have a fear of failure ¹⁸ may become anxious about performing, as they may feel the pressure that they will not be able to perform well enough and will disappoint their parents or teachers.

3. Bullying or Teasing

Children who have been bullied ¹⁹ or teased by peers may become anxious about performing in front of others, as they worry about being judged or ridiculed.

Read More About Bullying Here

4. Genetics

There may be a genetic component ²⁰ to performance anxiety, as some children may be more prone to anxiety than others due to their genes.

Read More About Genetics Here

5. Negative Self-talk

Negative self-talk ²¹ in children can lead to anxiety and self-doubt, causing them to feel incapable or unworthy of success. This can result in a lack of confidence and avoidance of certain tasks or situations.

Common causes of performance anxiety in adults include:

1. Negative Past Experiences

Adults who have had negative experiences ²² in similar situations, such as failing or being judged or criticized, may become anxious about similar future performances.

2. High Expectations and Perfectionism

Adults who may have high expectations ²³ for themselves and a strong need to be perfect can make them worry about making mistakes or not meeting their high standards.

Read More About Perfectionism Here

3. Lack of Confidence

Adults who lack confidence in their abilities ²⁴ may become anxious about their performance, as they worry about not being able to perform well.

4. Stressful Life Events

Adults who are going through stressful life events ²⁵ , such as a divorce or job loss, may become anxious about their performance as a result of the stress.

5. Physical and Mental Health Symptoms

Mental health conditions such as depression ²⁶ can lead to feelings of hopelessness and low self-esteem, while anxiety can cause physical symptoms like sweating and trembling, which altogether can distract and affect an individual’s performance level.

Diagnosing Performance Anxiety

When it comes to diagnosing performance anxiety, there are several tools and steps ²⁷  that a mental health professional may use:

1. Clinical Interview

The first step is a clinical interview, where the professional may ask questions about symptoms ²⁸ , medical history, and personal background.

2. Observation

The mental health professional may also observe an individual ²⁹ during a performance to assess his/her anxiety level and other symptoms.

3. Physical Exams

In some cases, a medical examination ³⁰ may be necessary to rule out any underlying medical conditions that may be contributing to the symptoms of performance anxiety.

4. Psychological Assessments

A mental health professional may also use standardized psychological assessments ³¹ to help diagnose performance anxiety. These assessments can include:

• State-Trait Anxiety Inventory (STAI ³² )
• Performance Anxiety Inventory (API ³³ )
• Test Anxiety Inventory (TAI ³⁴ )
• Liebowitz Social Anxiety Scale (LSAS ³⁵ )

Treating Performance Anxiety

Here are some common treatment options ³⁶ for both children and adults with performance anxiety:

1. Cognitive-behavioral Therapy (CBT)

CBT is a type of therapy that helps individuals identify and change negative thoughts and beliefs that contribute to anxiety ³⁷ . It can be effective in treating performance anxiety by helping individuals develop coping skills and strategies for managing their symptoms during performances.

Read More About Cognitive Behavioral Therapy (CBT) Here

2. Mindfulness-based Interventions

Mindfulness-based interventions such as meditation and yoga ³⁸ can help individuals develop greater awareness and acceptance of their thoughts and emotions, which can reduce anxiety and improve performance.

Read More About Mindfulness Here

3. Relaxation Techniques

Relaxation techniques, such as deep breathing, muscle relaxation ³⁹ , and visualization, can be effective in reducing symptoms of anxiety before and during performances.

4. Medication

Beta-blockers, benzodiazepines, and antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) are medications ⁴⁰ that may be used to treat performance anxiety. They can help regulate mood and reduce symptoms of anxiety that contribute to their performance output.

Tips to Overcome Performance Anxiety

Several strategies ⁴¹ can help individuals overcome performance anxiety, including:

1. Identify and Challenge Negative Thoughts

It can be helpful to identify and challenge these negative thoughts by asking yourself if they are realistic or if there is evidence to support them.

2. Gradual Exposure

Gradually expose yourself ⁴² to the situation that triggers your anxiety. Start with a less anxiety-provoking situation and work up to the more challenging ones. This can help desensitize you to the situation and reduce anxiety over time.

3. Positive Self-talk

Use positive self-talk ⁴³ to reinforce a positive attitude and belief in your abilities. Focus on your strengths and past successes rather than dwelling on potential failures.

4. Coaching and Rehearsal

Working with a coach or rehearsing a performance ⁴⁴ can help you to build confidence and reduce anxiety. The coach can provide feedback and support to help you feel more prepared and confident in your performance.

5. Practice Self-care

Take care of yourself both physically and emotionally. Make time for activities that you enjoy, such as exercise ⁴⁵ , reading, or spending time with loved ones.

6. Seek Support

Seek support ⁴⁶ from friends, family, or a mental health professional. Support can help you feel less alone and provide a safe space to talk about your performance anxiety.

Takeaway

It’s important to remember that seeking professional support can be beneficial, especially for those experiencing severe or persistent performance anxiety. With the right tools and support, individuals can learn to perform to the best of their abilities and achieve their goals, even in high-pressure situations.

At A Glance

1. Performance anxiety is a type of anxiety triggered by high-pressure situations where an individual is expected to perform in front of others.
2. Signs of performance anxiety include physical and psychological symptoms such as rapid heartbeat, sweating, fear of failure, and negative self-talk.
3. Causes of performance anxiety include negative past experiences, fear of judgment or failure, pressure to perform, and other biological factors.
4. Diagnosis of performance anxiety involves a physical exam, psychological evaluation, and assessment of symptoms and medical history by a mental health professional.
5. Treatment for performance anxiety includes therapy, medication, relaxation techniques, and lifestyle changes, and is personalized to the individual’s needs.

Frequently Asked Questions (FAQs)

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