Performance Anxiety: Coping Strategies Over Time
Many people experience a degree of nervousness before performing tasks that require some level of skill or talent. This can range from feeling butterflies in their stomach to full-blown panic attacks. While this type of nerves may be expected and even beneficial for some performers who need an extra boost of adrenaline, it becomes performance anxiety when it interferes with daily life. Performance anxiety is common among individuals who are required to display public speaking skills such as actors, singers, musicians, dancers, athletes, salespeople, teachers, and presenters. The causes of this condition vary from person to person; however, most often they stem from fear of failure, low self-esteem, negative thoughts, and past experiences.
Symptoms of Performance Anxiety
The symptoms of performance anxiety include increased heart rate, shaking, sweating, blushing, difficulty breathing, feelings of dread, intrusive thoughts about failing, avoidance of practicing or preparation for the task, preoccupation with possible mistakes or negative outcomes, withdrawal from social situations, and decreased motivation. These symptoms can become debilitating and impact one's ability to function at work, school, or in relationships.
Causes of Performance Anxiety
There are several factors that contribute to the development of performance anxiety. Some individuals may have had negative experiences in the past while performing which have led them to develop fear and doubts about their abilities. Others may feel pressure from parents, coaches, peers, or society to succeed, leading to excessive worry about failure. Those with perfectionist tendencies may also struggle with performance anxiety due to a need to be perfect all the time. Low self-confidence, poor body image, lack of practice, and health issues can also lead to anxiety during performances.
Coping Strategies Over Time
Overcoming performance anxiety takes time and effort. Individuals must identify and address the underlying cause of their anxiety, such as negative thoughts, past trauma, or perfectionism. They should seek professional help if necessary to address these issues.
There are various coping strategies that can be used before, during, and after performances to manage anxiety.
Before Performances:
1. Practice: Preparing for performances through rehearsals and practice helps build confidence and reduce anxiety. It allows individuals to familiarize themselves with the material and gain comfort with the situation.
2. Breathing Exercises: Deep breathing exercises can calm the mind and body, slow heart rate, and reduce stress.
3. Visualization: Imagining successful outcomes can increase feelings of control and reduce anticipatory anxiety.
4. Relaxation Techniques: Progressive muscle relaxation, meditation, and yoga can help individuals relax physically and mentally.
5. Positive Self-Talk: Repeating positive affirmations and reminding oneself of past successes can boost confidence and counter negative thoughts.
During Performances:
1. Mindfulness: Staying present in the moment by focusing on the task at hand rather than dwelling on past mistakes or future worries can improve concentration and decrease anxiety.
2. Distraction: Engaging in activities like music or visual stimuli can distract from anxiety and focus attention elsewhere.
3. Reducing Physical Symptoms: Taking deep breaths, stretching, and using relaxation techniques can help calm physical symptoms.
4. Acceptance: Recognizing that performance anxiety is normal and acknowledging it can lessen its impact.
After Performances:
1. Reflection: Evaluating one's performance objectively and recognizing areas for improvement can lead to growth and progress.
2. Celebrate Successes: Recognizing accomplishments and acknowledging personal strengths can boost self-esteem and motivation.
3. Seek Support: Sharing experiences with friends, family, or a support group can provide validation and encouragement.
Performance anxiety can be debilitating and interfere with daily life if left unaddressed.
There are several coping strategies that individuals can use before, during, and after performances to manage their anxiety. With time and effort, individuals can learn to overcome this condition and perform confidently without fear.
How do individuals cope with performance anxiety over time?
In general, people cope with performance anxiety through different strategies that can be categorized into active coping (e. g. , focusing on positive thoughts, reframing negative thoughts) and avoidance (e. g. , procrastination, substance abuse). Over time, some individuals may develop effective and adaptive ways of managing their anxiety while others continue struggling with it.