Conquer Performance Anxiety in 3 Steps
Imagine that you’re on the brink of a huge milestone. Maybe it’s a major opportunity you’ve been waiting—an interview for a dream job, a big project at work, a public speaking event. It feels like all eyes are on you. You’re sweating bullets and your heart is racing. What happens when you start? Do you crush it? Or do you freeze up?
If you picked option 2, you may have problems with performance anxiety.
Performance anxiety is a huge fear and it can create a major obstacle to achieving your dreams. It can happen to anyone when the stakes are high enough. When it feels cornered, your brain initiates the “flight or fight” response—and with anxiety, “flight” becomes an extremely popular choice. But the last time you want to lose your grip is when you’re working on something that really matters to you.
As I’ve progressed in public speaking, I’ve worked hard to get over everything from butterflies in the stomach to the big panics that come before any milestone event. There are 3 big tips I’m offering you to cut your performance anxiety down to size and nail any challenge you set your mind to.
Preparation
Just like the Boy Scouts always said, being prepared is the number one way to beat anxiety. Plan ahead. Don’t make the actual event the first time you talk through a speech. Don’t let the first big meeting of the project be the one you don’t have an agenda for.
When I have a speaking event, I commit myself to rehearsals. I practice the words over and over again when I’m alone. I do run-throughs in front of others—friends, family, maybe someone helping me plan my strategy for the event. I get honest feedback and it helps me improve my performance.
Consider your possible obstacles and write down ways you can prepare better to face those specific challenges.
Accountability
It’s surprisingly easy to stop your success before you start, no matter how badly you want to meet your goal. The tendency toward self-sabotage is natural, human—but it will keep you from achieving your dreams. People fail themselves by not committing. They’re halfway in and halfway out. No wonder they get scared.
Go all in. Commit yourself to doing what it takes. This means hunkering into the repetitive stuff, the parts that seem tedious sometimes. When you’re just starting out, practice is the key to getting over the hump. When you put forth the effort, you know in your heart that you did everything you could to succeed. Even if you fail, putting in the legwork makes it easier for you to face the challenge again another day.
Relaxation
At the end of the day, anxiety is just overwhelming stress. How do we beat stress? By learning to relax and let go.
You have to calm yourself and silence that inner critic predicting your failure. Send yourself reassuring thoughts—especially when your performance anxiety fixates on the most unlikely scenarios. Take deep breaths to equalize your spirit. Do a 5-minute visualization exercise to build a picture of your success.
Don’t forget to stretch! Tension builds in the arms, shoulders, neck, and back. Do some light stretching in these areas before any big event and any time you can feel yourself a little more wound up than normal. You’ll be surprised by the difference a little bit of movement can make.
When it is time for the main event, let your body language communicate how you’re feeling. Use your best smile and your Power Pose to help you feel confident in the next phase.
Performance anxiety doesn’t define you. Take the reins when you’re getting ready for a significant challenge. Don’t let the fear be stronger than your desire to succeed. If you incorporate preparation, accountability, and relaxation into your plan, you’re setting yourself up on the pathway to success.
