Performance Anxiety
April 14, 2025
Why Performance Anxiety is a Growing Challenge
Performance anxiety, or stage fright, is the fear of performing a task poorly. You're not alone—Glossophobia (the fear of public speaking) is the most common phobia, affecting approximately 75% of people.
It can affect anyone: students, public speakers, athletes, and musicians. For example, gymnast Simone Biles experienced performance anxiety at the Tokyo 2020 Olympics due to a mental block known as "the twisties." She stepped back to focus on her mental health and returned stronger, winning multiple gold medals at the Paris 2024 Olympics.
As a teacher, I've supported students with performance anxiety, particularly during lessons where they struggle to speak in front of a group or during tests. I've witnessed these students grow in confidence as they overcome their fears. This article explores what performance anxiety is, why it happens, and provides practical strategies to overcome it.
Why Does Performance Anxiety Happen?
Evolutionary psychologists suggest that performance anxiety has deep evolutionary roots. Our prehistoric ancestors were vulnerable to large predators and harsh conditions, so staying in a group was crucial for survival. Rejection from the group could lead to death. Similarly, speaking in front of others makes us vulnerable to social rejection, triggering the body's fight-or-flight response.
Symptoms of performance anxiety include:
- Dry mouth and a tight throat
- Racing pulse and rapid breathing
- Sweaty or cold hands
- Vision changes
- Nausea and an uneasy feeling in your stomach
- Trembling hands, knees, lips, and voice.
How Performance Anxiety Affects Students
We can experience performance anxiety in various situations that require us to perform in front of others. Some common examples include:
Giving presentations
We may feel overwhelmed by the thought of speaking in front of a class, causing them to freeze or forget their lines.
Taking exams
The pressure to perform well can lead to anxiety, causing us to struggle with focus, memory recall, or even physical symptoms like headaches or nausea.
Participating in sports
Athletes might worry about missing an important shot or failing to perform in a crucial game, which can affect their ability to concentrate and perform at their best.
Performing in music or drama
Being involved in performances, such as playing an instrument or acting, anxiety can cause trembling hands, a shaky voice, or an inability to remember lines or musical notes.
The Impact of Negative Thinking
Self-criticism and fear of judgment are common contributors to performance anxiety. For example:
- A student might think, "I'm going to mess up," or "Everyone will think I'm terrible," which can escalate their anxiety and reduce their confidence.
- These thoughts can lead to a cycle where anxiety worsens the performance, reinforcing the negative beliefs.
Reframing thoughts can help. Instead of thinking, "I'm going to fail," a student could replace it with, "I am prepared, and even if I make a mistake, it's okay. I'll keep going." This shift toward more positive thinking can help students manage anxiety more effectively.
Practical Strategies to Overcome Performance Anxiety
Here are some actionable strategies you can use:
Deep breathing
Inhaling slowly through the nose and exhaling through the mouth can help calm the nervous system and reduce anxiety.
Visualisation
Imagine yourself succeeding in the performance, helping to boost confidence and reduce anxiety.
Positive self-talk
Encouraging thoughts like "I am prepared" or "I can handle this" can help counteract negative thinking and build a more positive mindset.
Gradual exposure
Start by practising in low-pressure environments and gradually work up to more challenging situations.
Relaxation techniques
Progressive muscle relaxation or meditation can help relax your body and mind before performing.
How Teachers and Parents Can Help
As a teacher, I’ve seen how performance anxiety can affect students, especially when speaking or performing under pressure. Here's how teachers and parents can offer practical support:
Encourage Open Communication
If you’re feeling nervous, let your teacher or parents know. They can help you feel more at ease and offer guidance.
Focus on Effort, Not Just Results
It’s important to recognise your progress, not just the outcome. Teachers and parents can help you build confidence by acknowledging small improvements.
Offer Practice Opportunities
Rehearse in a calm setting, whether at school or home. The more you practise, the more comfortable you’ll become with the task.
Keep Things Calm
Before a presentation or test, relaxation techniques like deep breathing or stretching can help calm your nerves. Teachers and parents can support you by encouraging these practices.
Together, teachers and parents can help you manage performance anxiety and boost your confidence.
When to Seek Professional Help
If your performance anxiety becomes overwhelming, it might be time to speak to a professional. Consider seeking help if:
- Severe Physical Symptoms: If you experience constant nausea, headaches, or panic attacks.
- Avoiding Activities: If you avoid activities you once enjoyed due to fear.
- Impact on Daily Life: If anxiety is affecting your schoolwork, relationships, or well-being.
A counsellor or psychologist can help you manage anxiety and find coping strategies. If you are experiencing any of the above struggles, Mindsum has mental health professionals for you to talk to who offer a free initial consultation.