Do you ever feel like your heart is racing and your mind is running a marathon before a big meeting or presentation at work? If so, you’re not alone. Performance anxiety at work is something many of us face, and it can be a tough challenge to overcome.
Recently, I started a new job as the Brand Manager at a private equity firm. While it’s an exciting role, I’ve found myself dealing with more performance anxiety than I expected. Maybe you’ve felt the same way, whether it’s a new job or a big project that has you feeling the pressure. But here’s the good news: There are practical ways to manage this anxiety, and I want to share what’s been helping me.
Understanding Performance Anxiety at Work
Before we dive into the tips, let’s talk about what performance anxiety actually is. Performance anxiety, often known as “stage fright,” occurs when the fear of being judged or not meeting expectations becomes overwhelming. It’s more than just being nervous—it’s that paralyzing feeling that can make it hard to perform at your best.
A study by the American Psychological Association found that nearly 70% of people experience some form of performance anxiety in the workplace. This anxiety can show up as a racing heart, sweaty palms, or even a full-on panic attack right before a big presentation. Understanding that these feelings are normal can be the first step in managing them.
My Personal Experience with Performance Anxiety
In my previous job as the Executive Director of Paid Media, when I first walked into that job back in 2018, I was eager to make a good impression. But with that eagerness came a lot of self-doubt. My first big task was to present a branding strategy to my boss. I prepared for a long time, but the night before the presentation, I could hardly sleep. My mind kept running through all the ways things could go wrong.
The morning of the presentation, my hands were shaking so badly that I could barely hold my notes. My heart was racing, and I felt like I was going to forget everything the moment I started talking. But somehow, I got through it. And while it wasn’t perfect, I learned a lot from that experience about how to manage performance anxiety.
Practical Tips for Overcoming Performance Anxiety at Work
If you’re dealing with performance anxiety at work, here are some practical tips that have helped me:
- Prepare Thoroughly – Preparation is key. The more prepared you are, the more confident you’ll feel. Break down your tasks into smaller steps and tackle them one at a time. If you’re giving a presentation, practice in front of a mirror or with a friend. This helps you get comfortable with the material and reduces anxiety.
- Practice Deep Breathing – Deep breathing can be a lifesaver when anxiety strikes. Try the 4-7-8 breathing technique: Inhale for four seconds, hold for seven seconds, and exhale for eight seconds. This simple practice can calm your nervous system and help you regain control.
- Challenge Negative Thoughts – It’s easy to fall into the trap of negative thinking when you’re anxious. Instead of focusing on what might go wrong, remind yourself of your strengths and past successes. Replace thoughts like “I’m going to mess up” with “I’ve got this.”
- Set Realistic Expectations – Perfection isn’t the goal—progress is. Don’t expect yourself to be perfect. Set realistic goals and celebrate small wins. This takes the pressure off and makes the task at hand feel more manageable.
- Visualize Success – Spend a few minutes each day visualizing yourself succeeding. Picture the room, the people, and how you’ll feel when everything goes well. This mental rehearsal can build confidence and reduce anxiety.
- Seek Support – Don’t be afraid to ask for help. Whether it’s talking to a trusted colleague, a mentor, or a mental health professional, getting support can make a big difference. Sometimes just knowing someone else is in your corner can help ease anxiety.
Start a Confidence Journal
One thing that has helped me is keeping a confidence journal. Each day, I write down one thing I did well, no matter how small. This simple task helps me focus on my strengths and builds my confidence over time. Give it a try—start your own confidence journal and see how it changes your mindset.
FAQ: Common Questions About Performance Anxiety at Work
Q: How can I manage performance anxiety in a high-stakes situation?
A: Preparation is crucial. Practice as much as possible, and use deep breathing to calm your nerves. Remember, it’s okay to feel nervous—focus on doing your best.
Q: What if my anxiety affects my performance?
A: If anxiety is impacting your work, consider seeking help from a mental health professional. They can provide strategies tailored to your situation. Don’t hesitate to reach out—help is available.
Q: How do I talk to my boss about my performance anxiety?
A: Be honest but focus on the solutions. Let your boss know what you’re experiencing and how you’re working to overcome it. Most importantly, ask for any support or resources they might offer.
Final Thoughts
Performance anxiety at work is something many of us experience, but it doesn’t have to hold you back. By using these tips, you can manage your anxiety and perform at your best. Remember, you’re not alone in this—many people are in the same boat, and with the right strategies, you can overcome it.
For more resources on managing anxiety and other mental health topics, be sure to visit The Vibe With Ky. You’ll find a Mental Health Resources Hub, digital downloads, my podcast, and more. You can also subscribe to my email list for exclusive content designed to support your mental health journey.
Much love. Good vibes. – Ky
About the Author
Kyrus Keenan Westcott, known as “Ky,” is a social media content creator and mental health advocate. Diagnosed with ADHD, Severe Depression, Generalized Anxiety Disorder, and Existential OCD, Ky shares his personal journey to help others navigate their mental health challenges. With a blend of humor, honesty, and practical advice, Ky connects with his audience on a deep level, reminding them they are not alone. Ky’s platform, “The Vibe With Ky,” offers a safe space for adults to embrace their mental health journey with positivity and support.
Please note: I am not a mental health professional. Always seek the advice of a licensed therapist or counselor for mental health concerns.
