Taylor had prepared for weeks. The slides were polished, the words memorized. But the moment she stepped up to the podium, her chest tightened, hands shook, and her mind went blank.

The room blurred. All Taylor could think was, “What if I fail? What if everyone sees me mess up?”

That moment is performance anxiety. It strikes most students before a big test, professionals during a presentation, athletes before a game, and even parents before tough conversations. And it can feel overwhelming, even for people who are talented, and well-prepared.

The good news? Performance anxiety doesn’t mean you’re broken. It means you care deeply about the outcome. And with the right tools, you can move from fear to focus.

What Is Performance Anxiety?

Performance anxiety, sometimes called "stage fright", is the overwhelming worry or fear that shows up when you’re about to perform, present, compete, or even have a difficult conversation.

It’s not just nerves; it can feel like your body betrays you. Heart racing, sweaty palms, shaky voice, blank mind; these are common signs your nervous system has gone into overdrive. Your amygdala has taken over.

At its core, performance anxiety is your body’s fight-or-flight system kicking in at the wrong time. Instead of helping you rise to the challenge, it can make you feel paralyzed or out of control.

Signs and Symptoms

Performance anxiety looks different for everyone, but common symptoms include:

• Rapid heartbeat or chest tightness

• Shortness of breath

• Sweating, trembling, or nausea

• Racing thoughts or mental “blanks”

• Self-criticism and fear of failure

When these symptoms appear, even the most talented professional, student, or athlete can feel powerless.

Why Does It Happen?

Performance anxiety often stems from:

• High expectations – Pressure to be perfect or to prove yourself

• Fear of judgment – Worry about what others think

• Past experiences – A negative performance can stick with you

• Perfectionism – Believing anything less than flawless is failure

These beliefs fuel the brain’s alarm system, sending your body into stress mode.

How to Manage Performance Anxiety

The good news? Performance anxiety is highly manageable. With practice and support, you can learn to calm your body, shift your mindset, and step into the moment with confidence.

1. Calm Your Body

• Practice slow, deep breathing—inhale for 4, exhale for 6.

• Use progressive muscle relaxation to release tension.

• Exercise regularly to burn off stress hormones.

2. Reframe Your Thoughts

• Replace “I can’t mess this up” with “I’m prepared and capable.”

• Remind yourself that some nerves can enhance performance—adrenaline sharpens focus.

• Visualize success instead of failure.

3. Prepare, But Don’t Over-Prepare

• Rehearse until you feel familiar, not robotic.

• Focus on connection, not perfection—whether with an audience, a client, or a coach.

• Accept mistakes as part of being human.

4. Ground Yourself in the Present

• Notice your feet on the ground, your breath in your body.

• Use a calming phrase like “I am safe. I can handle this.”

• Anchor yourself with a small ritual—a sip of water, a steady inhale, or a moment of silence.

5. Seek Support

• Talk to a therapist or coach trained in managing anxiety.

• Share your fears with trusted friends or colleagues.

• Consider therapy approaches like CBT, DBT, or mindfulness that target anxious thinking.

Moving Forward

Performance anxiety doesn’t mean you’re weak, it means you care. The fact that your body reacts so strongly is proof that what you’re doing matters to you. With tools, practice, and support, you can learn to channel your energy into clarity, confidence, and presence.

???? If performance anxiety is interfering with your work, relationships, or well-being, don’t wait to get help. At Gold Counseling, our trusted therapists provide compassionate, effective strategies to help you regain calm and confidence.

Written by Debee Gold, LCSW