LEARN TO DEFEAT PERFORMANCE ANXIETY
Performance anxiety is increased awareness of how you are doing and the need to perform in accordance with standards that you believe or follow. Performance anxiety is associated with the pressure you put on yourself to do your very best. As a therapist and counselor I have worked with many people who have performance anxiety. Someone who experiences this typically has a mindset that something might go wrong and that it will result in their performance being a failure.
There are multiple forms of performance anxiety. It can take place at work, during sex, when delivering a speech, or when you are playing sports. Read this blog post to learn tips that I have shared as a therapist and counselor with my clients to overcome performance anxiety.
One of the most impactful ways to eliminate performance anxiety associated with competing in sports is to have realistic expectations. Remind yourself that even the best athletes and professional athletes have their off days when they do not perform at their highest level or potential. It is unrealistic to think that you are going to win every single time. Even the greatest teams in the world have lost at one point or another. Create realistic goals for yourself that you can work on. Select goals for yourself that match your skill set. Do not compare yourself to someone else that has been practicing the sport for a longer time or who spends more time practicing. Find a coach or mentor you can work with that can help you set up attainable goals.
Many people have a fear of speaking in public. People who have this fear put a large amount of pressure on themselves to give a presentation that is perfect without any flaws. In order to overcome this fear make sure to plan ahead for your speech. Practice multiple times and even practice in front of loved ones and get feedback from them. Do research about the topic you are presenting on and go over your material many times. Doing so will make you feel like you really know your stuff and make you more confident. Before your big day use visualization to imagine yourself successfully giving your speech. Envision yourself doing a great job over and over again on the days leading up to your presentation.
It is quite common to feel large amounts of pressure to perform perfectly in the workplace. There are multiple jobs in which high levels of standards are placed on its employees. In order to beat performance anxiety at work it is important to have good communication with your supervisors. Speak with them and learn exactly what is expected of you. Do not place unrealistic expectations on yourself to execute tasks that you are not even trained in. When you don’t understand something be upfront with your supervisor and ask them for help. Build good relationships with co-workers that can also help you when you get stuck. Seek a mentor in your workplace or outside of your workplace in your field. They can share with you how they achieved success and overcame failures.
A common thread that correlates with all the forms of performance anxiety is how you treat yourself. Be kind to yourself and uplift yourself. Do not tell yourself that you are incompetent or that you can’t succeed. Instead use positive self talk to bolster your confidence. Think of how you would speak to a loved one and then use that same language with yourself. Be patient and know that it takes time to get good at anything.
ABOUT ESSENCE OF HEALING COUNSELING:
Roberta Alves is a therapist and counselor at the Essence of Healing Counseling in downtown Ft. Lauderdale. She is a Certified Anxiety Specialist and uses a scientific and evidence based type of therapy called Cognitive Behavioral Therapy. Research has shown that Cognitive Behavioral Therapy is proven to be extremely effective in treating anxiety. Roberta is truly passionate about the work she does and loves serving her clients in Ft. Lauderdale and the surrounding South Florida areas. If you want to learn the proven techniques to overcome your anxiety, schedule an appointment today.