Overcoming Performance Anxiety: A Guide for Young People
Oct 21, 2024
Have you ever felt
Your heart races before a big presentation, exam, or performance?
Do you worry that you’ll mess up or not meet expectations when asked to present?
Performance anxiety, often called “stage fright,” is a common challenge many young people face. The good news? It’s manageable, and with the right tools, you can overcome it and shine in the spotlight.
What is Performance Anxiety?
Performance anxiety is the fear of failing or being judged while performing in front of others. It could be a speech, a test, a sports game, or even a creative showcase. It can manifest in different ways, such as excessive worrying, physical symptoms like a racing heart or sweating, or avoidance of performance situations altogether.
While some nerves are natural, performance anxiety can make you feel paralyzed or overly self-critical.
Signs You Might Have Performance Anxiety
Do any of these sound familiar?
Sweaty palms, racing heartbeat, or shaky hands before performing.
Feeling nauseous, dizzy, or light-headed under pressure.
Overthinking every detail and fearing mistakes.
Avoiding opportunities where you’ll have to perform or speak.
Excessive worrying or fear of failure before a performance or evaluation
Difficulty sleeping or concentrating due to performance-related worries
If these resonate, you may be dealing with performance anxiety.
Why Do I Have Performance Anxiety?
Several factors can contribute to performance anxiety:
Perfectionism: The fear of making mistakes or falling short of high standards.
Fear of Judgment: Worrying about how others perceive you.
Past Experiences: Negative feedback or failure in the past can linger.
Pressure to Succeed: External expectations from parents, teachers, or peers can amplify stress.
Lack of preparation or feeling unprepared: If due to some avoidable or unavoidable circumstances the preparation for the presentation is not up to mark
Understanding the root of your anxiety can help you take steps to overcome it.
Breaking Free from Performance Anxiety
Overcoming performance anxiety is about shifting your mindset and developing healthy habits to handle pressure.
Practice Self-Compassion: Remind yourself that nobody is perfect, and mistakes are part of growth.
Prepare Thoroughly: Confidence comes from preparation. Rehearse your material, practice your routine, or review your notes.
Visualize Success: Picture yourself performing well and receiving positive feedback—it can boost your confidence.
Seek Support: Talk to a friend, teacher, or coach for encouragement and advice.
Coping Strategies for Performance Moments
Deep Breathing: Slow, deep breaths can calm your body and mind.
Positive Self-Talk: Replace negative thoughts with affirmations like, “I can do this” or “I’ve prepared for this.”
Mindfulness Techniques: Focus on the present instead of worrying about outcomes.
Grounding Exercises: Pay attention to your surroundings—what you see, hear, or touch—to center yourself.
Remember, Anxiety is a Sign of Growth
Feeling nervous before performing is natural—it means you care about what you’re doing.
Instead of fearing it, use that energy to fuel your performance. Over time, with practice and the right tools, you’ll find it easier to face high-pressure situations with confidence.
You’ve got this—step into the spotlight and let your talent shine!
