Coping with Performance Anxiety: Evidence-Based Strategies for Managing Stress and Building Resilience

Performance anxiety affects millions of Australians, from students facing exams to professionals delivering presentations. That flutter in your stomach before an important event isn’t merely nerves—it’s a complex interplay of psychological and physiological responses that can significantly impact your ability to perform at your best. At its most intense, performance anxiety can feel overwhelming, leading to avoidance behaviours that may limit career advancement, academic achievement, and personal fulfilment.

What Exactly Is Performance Anxiety and Why Does It Happen?

Performance anxiety is characterised by intense fear or apprehension about situations where you feel evaluated or judged. Unlike general anxiety, performance anxiety is typically situation-specific, triggered by circumstances where you perceive a risk of failure, embarrassment, or negative evaluation.

At its core, performance anxiety stems from heightened amygdala activity in the brain, triggering a cascade of “fight-or-flight” responses. This neural hyperactivity often coexists with maladaptive thought patterns such as:

• Catastrophic thinking (“I will completely fail”)
• All-or-nothing perspectives (“If I make one mistake, the entire performance is ruined”)
• Mind-reading (“Everyone will think I’m incompetent”)

These cognitive distortions create a feedback loop that intensifies physical symptoms and emotional distress. For many, the anticipation of performing becomes more anxiety-provoking than the performance itself, leading to a cycle of avoidance that reinforces anxiety over time.

Performance anxiety differs from performance disorders like imposter syndrome, though they frequently co-occur. While imposter syndrome involves persistent doubt about one’s accomplishments and fear of being exposed as a “fraud,” performance anxiety specifically relates to the fear of performing poorly in evaluative situations.

How Does Performance Anxiety Affect Your Body and Mind?

Performance anxiety manifests through a range of physical, cognitive, and emotional symptoms that can vary in intensity from person to person.

Physical Manifestations of Performance Anxiety

The body’s stress response during performance anxiety includes:

• Increased heart rate and blood pressure
• Shallow breathing or hyperventilation
• Excessive sweating
• Trembling or shaking
• Dry mouth
• Nausea or “butterflies” in the stomach
• Muscle tension, particularly in the neck and shoulders

These physiological responses evolved as protective mechanisms to prepare us for perceived threats. However, in performance situations, these same responses can interfere with fine motor skills, breath control, and cognitive functioning—precisely the capabilities needed for optimal performance.

Cognitive and Emotional Impact

Equally significant are the cognitive and emotional effects:

• Racing thoughts or mind blanking
• Difficulty concentrating
• Negative self-talk and self-criticism
• Heightened self-consciousness
• Emotional distress (fear, dread, panic)
• Reduced working memory capacity
• Impaired decision-making abilities

Together, these symptoms can create a self-fulfilling prophecy where the fear of poor performance actually contributes to underperformance, reinforcing anxiety about future events.

What Evidence-Based Strategies Help Manage Performance Anxiety?

Research has identified several effective approaches for managing performance anxiety, ranging from psychological interventions to practical coping techniques.

Cognitive-Behavioural Approaches

Cognitive-Behavioural Therapy (CBT) has demonstrated significant efficacy for performance anxiety. CBT addresses both the thinking patterns and behaviours that maintain anxiety:

• Cognitive restructuring: Identifying and challenging catastrophic thoughts about performance outcomes
• Gradual exposure: Systematically facing anxiety-provoking situations to reduce sensitivity
• Behavioural experiments: Testing negative predictions against real-world outcomes
• Skills training: Developing specific techniques for managing physical symptoms

Studies show that 12 weeks of CBT can reduce anxiety symptoms in approximately 74% of participants, with benefits often persisting at six-month follow-ups.

Mindfulness and Attention-Based Strategies

Mindfulness practices help individuals stay present rather than becoming caught in worry about future outcomes:

• Present-moment awareness: Focusing attention on the task at hand rather than potential judgments
• Acceptance: Acknowledging nervous feelings without fighting against them
• Attention refocusing: Directing focus away from internal sensations toward external tasks
• Square breathing: Using structured breathing patterns (inhale-hold-exhale-hold) to activate the parasympathetic nervous system

Athletes using mindfulness-based approaches show improved recovery from setbacks compared to those using other coping methods.

Comparison of Performance Anxiety Management Approaches

Approach	Benefits	Limitations	Best Suited For
Cognitive-Behavioural Therapy	Addresses root causes; long-lasting results; evidence-based	Requires time commitment; professional guidance recommended	Moderate to severe anxiety; recurrent performance issues
Mindfulness Practices	Accessible; immediate symptom relief; portable skills	Requires regular practice; may not address complex anxiety	Performance situations with specific triggers; managing physical symptoms
Expressive Writing	Low-cost; can be done independently; externalises worries	Benefits may be short-term; less effective for severe anxiety	Pre-performance preparation; processing past experiences
Gradual Exposure	Builds confidence through experience; reduces avoidance	Can initially increase distress; requires structured approach	Phobic responses to performance; avoidance behaviours
Attentional Training	Improves focus during performance; practical techniques	Requires practice in non-anxious states first	Cognitive symptoms (mind blanks, distractibility)

How Can Self-Regulation Techniques Make a Difference?

Developing personal strategies for managing physiological arousal and cognitive symptoms can significantly reduce performance anxiety.

Expressive Writing and Cognitive Offloading

Research from Michigan State University found that spending just 10 minutes writing about performance-related worries before a task can lower neural threat signals by about 34%. This technique, sometimes called “cognitive offloading,” works by:

• Externalising abstract fears into concrete, manageable concerns
• Creating psychological distance from worries
• Freeing up cognitive resources for the performance itself
• Reducing the mental burden of suppressing anxious thoughts

Participants who engaged in expressive writing before presentations reported fewer errors and improved audience connection compared to control groups.

Physical Preparation and Arousal Management

The physical dimension of performance anxiety responds well to specific techniques:

• Progressive muscle relaxation: Systematically tensing and releasing muscle groups
• Power posing: Adopting expansive body postures to increase confidence hormones
• Strategic movement: Gentle physical activity to release excess tension
• Vocal warm-ups: Exercises to regulate breathing and reduce vocal strain

These approaches help regulate the autonomic nervous system and convert anxious energy into performance energy—a process athletes often call “channelling the nerves.”

When Should You Consider Professional Support for Performance Anxiety?

While self-management strategies are effective for many people, there are circumstances where professional support may be beneficial:

• When anxiety significantly interferes with work, study, or personal goals
• If avoidance behaviours are increasing over time
• When physical symptoms are severe or distressing
• If performance anxiety co-occurs with other mental health concerns
• When self-help strategies haven’t provided sufficient relief

In Australia, several pathways exist for seeking support:

Counselling and Therapeutic Approaches

Professional mental health practitioners can offer specialised interventions for performance anxiety, including:

• Structured cognitive-behavioural therapy
• Acceptance and Commitment Therapy (ACT)
• Clinical hypnotherapy for performance enhancement
• Eye Movement Desensitisation and Reprocessing (EMDR) for trauma-linked anxiety

EMDR therapy has shown promise for performers affected by past negative experiences, with studies indicating a 50% reduction in acute anxiety symptoms within five sessions for many individuals.

NDIS Support for Persistent Performance Anxiety

For Australians whose performance anxiety significantly impacts daily functioning, the National Disability Insurance Scheme (NDIS) may provide access to supports. Eligible participants can access psychological counselling incorporating evidence-based techniques designed to enhance workplace and social functioning.

Telehealth options, funded under NDIS line items, ensure that those in rural or remote areas can still access quality care. This inclusive approach has been particularly valuable across regional Victoria, where in-person services may be limited.

How Can Supportive Environments Reduce Performance Anxiety?

The context in which performance occurs plays a significant role in either exacerbating or mitigating anxiety.

Workplace and Educational Settings

Organisations and educational institutions can implement strategies to create psychological safety:

• Normalising open discussions about performance pressure
• Providing opportunities for low-stakes practice and feedback
• Developing mentorship programs that focus on skill development rather than evaluation
• Implementing gradual exposure to challenging situations
• Creating clear expectations and transparent evaluation criteria

Progressive organisations implement mental health literacy programs, training managers to identify and address anxiety symptoms compassionately and effectively.

Building Personal Support Networks

The people around us significantly influence our experience of performance anxiety:

• Trusted colleagues who provide balanced feedback
• Mentors who have navigated similar challenges
• Friends and family who offer encouragement without pressure
• Communities of practice where skills can be developed in supportive environments

Research indicates that social support buffers against the negative effects of performance pressure, particularly when that support emphasises effort and growth rather than outcomes alone.

Moving Forward: Building Resilience Beyond Anxiety

Managing performance anxiety isn’t simply about eliminating nervousness—it’s about developing resilience that allows you to perform effectively despite feeling anxious. This perspective shift from anxiety elimination to anxiety management creates sustainable progress.

With consistent practice of evidence-based strategies, many people find that the intensity of their performance anxiety decreases over time. More importantly, they develop confidence in their ability to cope with anxious feelings when they arise, reducing the fear of anxiety itself.

Remember that some level of arousal is normal and even beneficial for optimal performance. The goal isn’t to eliminate all nervous feelings but to develop a relationship with performance anxiety that allows your skills and abilities to shine through.

By combining cognitive strategies, physical techniques, and appropriate support, you can transform your relationship with performance situations—finding greater confidence, enjoyment, and effectiveness in the activities that matter to you.

If you need support or have questions, please contact us at Ararat Wellness.