Performance Anxiety - Stage to Boardroom & more

Let's ask ourselves a few questions.

How often have you felt the need to be the best? Ever felt like you have to be perfect? Felt that you can never have any slip-ups, can never make any mistakes? Have you ever felt the pressure of fulfilling everyone’s expectations? Perhaps, your own expectations of being the absolute best without any mishaps?

How about in a meeting, while giving a presentation? Or maybe in a ceremony or gathering, when you are supposed to give a speech?

What about before or during exams or tests?

Ever felt your hands and legs shaking, your fingers trembling, your breathing becoming shallow and laboured while your heart seemed to be beating at an abnormal rate and sweat beads gathered on your forehead or nape?

If your mind came up with memories of you having experienced something similar, or having witnessed someone experienced something similar, what you may have experienced or witnessed is what is infamously known as Performance Anxiety.

What is this Performance Anxiety?

The American Psychological Association (APA) describes Performance Anxiety as a specific form of Social Anxiety, which is characterized by the fear of social situations, under the umbrella of Anxiety Disorders.

Often dubbed as ‘Stage Fright’, Performance Anxiety is the anxiety associated with performing. It arises with the underlying fear of making a ‘catastrophic’ mistake (Cox & Kenardy, 1993).

While moderate levels of stress are essential, giving us a boost of positive energy and confidence to enhance our performance, the overwhelming fear – of not meeting expectations, of being judged, of making mistakes – often ends up interfering with our ability to perform well (Angelidis et al., 2019).

The terms ‘Performance’ and ‘Stage Fright’ may give us the impression that it only comes into play when someone is on stage. But the reality is far from it. Performance Anxiety can affect anyone and anywhere, be it the stage, the field, the boardroom, or the bedroom (Kochenour & Griffith, 2020; Biswal & Srivastava, 2022).

Research into the subject has revealed some of the most common types of Performance Anxiety that affects individuals from various walks of life.

★ Work Performance Anxiety - Performance Anxiety in the workplace is quite common. It can be triggered by situations like giving a big presentation, delivering a crucial report, meeting a deadline, working on a big project. The concerns of meeting the expectations and being scrutinized puts the stress and anxiety into overdrive, ultimately adversely affecting the performance (Angelidis et al., 2019; Laguaite, 2021).

★ Sports Performance Anxiety - Sportspersons and Athletes often experience this type of Performance Anxiety. The pressure to perform well and win during competitions and matches or games, the perception of these situational demands, the possible consequences, and the meaning of the negative consequences, collectively give rise to the anxiety (Ford et al., 2017). It ends up affecting the physical performance, including speed, strength, or coordination, making it harder to play at their best.

Studies have suggested that about 20% to 34% of elite athletes experience performance anxiety (Neiring et al., 2023), while the number can be as high as 60% among all the athletes and sportspersons (Rowland & van Lanveld, 2019).

★ Stage Performance Anxiety - The OG Stage Fright, experienced by actors, musicians, dancers, speakers, and others who have to perform in public. The anxiety levels or severity for such individuals may depend upon factors like the scale or importance of the performance, presence of people of importance in the audience and whether it is a solo or group performance.

Extensive studies in musicians have revealed that not only just before or during the performance but anticipatory anxiety hours, days, weeks, and even months before a performance, can cause increased distress in their professional and personal lives (van Kemenade, van Son, & van Heesch, 1995). In a 2019 study, 50% to 70% of professional musicians reported compromised performance due to anxiety (Rowland & van Lanveld).

★ Sexual Performance Anxiety - As unbelievable as it may sound to some, Performance Anxiety related to having sex is not unheard of. It is one of the most prevalent sexual complaints, which can be triggered due to uncertainties about an individual’s ability to satisfy a partner, a negative body image, relationship problems, or other factors that eventually lead to individuals being self-conscious, self-critical, worried, tense and anxious during intimacy.

Recent study has revealed that between 9% and 25% of males and 6% and 16% of females experience Sexual Performance Anxiety (Pyke, 2020).

★ Test Performance Anxiety - Most common in students is the Test or Exam Performance Anxiety. It is the overwhelming fear and anxiety before or during exams or tests, triggered by the fear of not clearing the exams, not achieving good scores or failing the tests. It can stem from academic pressure, high expectations of parents and/or teachers, unrealistic expectations from self, low self-confidence, past negative experience and at times, the belief of inadequate preparation. The anxiety negatively affects memory, problem-solving skills and decision-making, leading to poor performance in tests and resulting in poor grades and low academic motivation.

Research reveals about 10% to 40% of students experience test anxiety (Angelidis et al., 2019), many of them often succumbing to the anxiety.

What can cause this crippling Performance Anxiety?

It is important to note that Performance Anxiety often takes root during early childhood. Undue pressure to perform well, high expectations, desire for perfection, comparison with others, and more from people around us, including parents, other family members, teachers and/or peers leave a deep impression in the young mind. The stress and anxiety thus seeded may emerge later in life as Performance Anxiety, either occurring abruptly or developing gradually (Rowland, Moyle & Cooper, 2021).

Common causes of Performance Anxiety include -

➔ fear of failure

➔ unrealistic expectations

➔ lack of confidence

➔ negative past experiences

➔ high-stakes situations

How to identify Performance Anxiety?

A variety of symptoms, indicative of Performance Anxiety, can be listed under different categories, including but not limited to -

Physical symptoms (bodily sensations)

➢ increased heart rate

➢ rapid or shallow breathing

➢ dry mouth, tight throat or choking

➢ trembling hands or legs

➢ profuse sweating

➢ cold hands or feet

➢ pale or flushed skin

➢ nausea, dizziness or lightheadedness

➢ headache

➢ upset stomach

➢ vision changes - blurred or tunnel vision

Emotional symptoms (feelings)

➢ irritability, frustration & easy outbursts

➢ fear of failure

➢ excessive nervousness

➢ worry and apprehension

➢ negative emotions due to self doubt & low confidence

Cognitive & Behavioral symptoms (thoughts & behaviors)

➢ mental blocks - difficulty in recalling

➢ "freezing" in the middle of the performance

➢ negative self-talk

➢ procrastination

➢ persistent thoughts of failure

➢ excessive rehearsal or practice, leading to burn-out and exhaustion

➢ avoiding or withdrawal from social situations, responsibilities, etc.

So, what can be done to handle or overcome Performance Anxiety?

Previously, it has been discussed how moderate levels of stress are often beneficial. Stress under reasonable parameters, known as Eustress, give rise to excitement and thrill. While referring to performance, it is often termed as performance excitement. This excitement is perceived in the body as a slightly elevated heart beat, a hint of nervousness, a jittery feeling. All of these are signs of your body getting ready to go out there and break a leg (not literally). This sympathetic activation is a natural response during performance (Spahn et al., 2010; Thomson & Jaque, 2011b). However, things take a rather disturbing turn when Anxiety gets involved. For anxiety-sensitive individuals, these somatic changes tend to trigger Performance Anxiety, rather than performance excitement (LeBlanc, Jin, Ober, & Sivola, 1997; Jaque et al., 2015).

The aim is to manage the symptoms mindfully, and prevent them from triggering a full blown Performance Anxiety. How that can be achieved depends on the several variabilities, such as, individual factors, environmental factors, and so on.

It should also be noted that people experiencing Performance Anxiety may have underlying issues or other forms of Anxiety. Social Anxiety can instigate Performance Anxiety when speaking or performing in front of a crowd. Similarly, Generalized Anxiety can prompt Performance Anxiety, irrespective of the level of significance of the meeting or presentation or performance or test.

People struggling with self doubt, low confidence and low self-esteem can also experience Performance Anxiety, even if they have everything prepared to perfection.

Regardless of the causes, Performance Anxiety has, time and again, proven to be debilitating, enervating, and is also known to have triggered Anxiety Attacks.

If you have experienced recurring episodes of Performance Anxiety, professional help is always recommended.

Let's strive to stay healthy, not only physically but emotionally and mentally as well!

~Mrinmoyee Saha

Counselling Psychologist