Performance anxiety is a common challenge many professionals face. Whether it's giving a presentation, leading a team meeting, or pitching to clients, the pressure to perform can be overwhelming. Experiencing performance anxiety can lead to self-doubt, impacting motivation, productivity and happiness at work.
Understanding and managing this anxiety is very doable with the right knowledge and strategies.
How to overcome performance anxiety at work
Firstly, if you’re experiencing anxiety at work related to your performance, it’s important to recognise that you’re not alone. It happens to the best of us… literally! Consider tennis players at Wimbledon or runners in the Olympics. They face an immense amount of pressure to perform on the world stage and so spend thousands each year on coaches to help them cope under the pressure.
Similarly, in business, it’s common for professionals to seek support when encountering high-stakes situations. Especially where their performance is either being evaluated or significantly impacting their company’s success.
For example, a sales executive preparing for a major client pitch or a project manager leading a crucial meeting may seek coaching to help develop resilience and mental strength in these situations. In the absence of a coach there is still a lot you can do to manage performance anxiety.
The first step is to remember that you are in control of your mind and how you respond to whatever the triggering situation.
The second step is having coping mechanisms to manage this anxiety so that you can continue to perform at your best.
Preparation: Enhancing Mental Strength
1. Look After Your Physiology
Maintaining your physical health is essential for building resilience. Ensure you get adequate sleep, eat a balanced diet, and exercise. These practices provide you with the internal resources needed to handle stress effectively.
2. Challenge Negative Thoughts
Mindfulness techniques can help you manage anxiety by keeping your thoughts grounded in the present moment. Practice mindfulness to raise your awareness of negative thoughts that might be influencing your behaviour negatively. Work on reframing your perspective, focusing on positive outcomes and your strengths.
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In The Moment: Managing Overwhelm
1. Use Box Breathing
2. Focus on Your Audience's Needs
Shift your focus from self-criticism to concentrating on what your audience needs from you to make the most use of their time. Think about how your expertise can benefit them and address their needs. This will reduce self-consciousness and improve your performance.
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Afterwards: Building Resilience
1. Celebrate Your Successes
Acknowledge and celebrate your achievements, even if things didn’t go well. Recognising your successes boosts your confidence and motivation.
2. Identify Key Learning Points
Reflect on your performance and identify one or two key areas for improvement. Constructive reflection helps you learn from your experiences and prepares you for future challenges.
Overcoming performance anxiety isn’t easy and can take time. If you continue to struggle with performance anxiety at work, it might be worth looking for a coach who can offer you support in building your confidence and help you to thrive in the face of challenges at work.
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Charlotte Dixon - Performance Coach and Article Author
This blog was written by Charlotte Dixon, Psychologist and Executive Coach. Part of the Designed4Success team and a successful consultant in her own right. Charlotte channels over 10 years of in-depth experience in empowering individuals and teams as a performance coach, team manager and NHS psychologist. She draws on her expertise in resilience, mental strength and emotional wellbeing to support individuals, in gaining clarity and setting the right course and building the right habits to successfully meet their goals.
If you'd like an introduction to Charlotte get in touch.