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Performance anxiety, or stage fright, is when you feel really anxious about performing in front of others, like giving a speech or playing music. It’s like a type of social anxiety, where you worry a lot about being judged or embarrassed.
Symptoms of performance anxiety can be distressing and can interfere with a person’s ability to perform well
Rapid heartbeat
Sweating
Trembling or shaking
Nausea or stomach discomfort
Feeling dizzy or lightheaded
Muscle tension
Negative thoughts or self-doubt
Avoidance of the performance situation
Approximately 1 in 4
individuals report feeling
anxious about having to
present their ideas in front
of an audience
Also known as stage fright,
it is generally considered a
subtype of social anxiety
because it involves fear of
social situations
Stage fright can be
devastating both
professionally and
personally, but it’s not
considered a full-blown
phobia
According to some speech
experts, certain people are
born with a fear of public
speaking
Performance anxiety is a common hurdle faced by individuals in both the performing arts and sports arenas. Fortunately, research sheds light on effective strategies to manage this anxiety and enhance performance.
Psychological interventions, particularly cognitive-behavioural therapy (CBT), have shown promise in alleviating performance anxiety. Techniques such as imagery and mindfulness can help individuals reframe their thoughts and manage anxiety levels effectively. Additionally, motivational self-talk has been highlighted as a valuable tool in bolstering performance confidence.
Performance anxiety is a significant concern across various fields, affecting individuals of all skill levels. Whether you’re a seasoned athlete or a budding artist, it’s important to recognize and address these anxieties to perform at your best.
Despite these promising findings, there are nuances to consider. The effectiveness of interventions can vary based on individual factors and the nature of the activity. Elite athletes, for instance, may respond differently to interventions compared to novices.
In conclusion, while performance anxiety is a common challenge, it is one that can be managed effectively. Psychological interventions, tailored to individual needs and activities, offer a pathway to mitigating anxiety and optimizing performance. By incorporating these strategies, individuals can navigate performance settings with greater confidence and success.
*Source: Effects of Psychological Interventions on Performance Anxiety in Performing Artists and Athletes: A Systematic Review with Meta-Analysis – National Library of Medicine
Engage in mindfulness exercises to stay present and calm before a performance. Simple techniques like deep breathing or body scans can help reduce anxiety levels.
Use positive affirmations to boost your confidence. Remind yourself of your abilities and past successes to counter negative thoughts.
Visualise yourself succeeding—imagine the scene, feel the emotions, and hear the applause. This mental rehearsal can boost your confidence and ease anxiety.