Performance Anxiety

Your heart pounds before a presentation. Your mind goes blank when a manager watches you work. A performance review is weeks away, and you are already losing sleep. If this is you, you are not alone. Performance anxiety is very common, and it can be eased.

What is happening

Performance anxiety is fear of being judged, failing or letting people down when you have to perform. Your body reacts as if you are in danger: a racing heart, sweaty hands, a dry mouth, shaking or a blank mind. Ironically, the anxiety can make you perform worse, which feeds more fear.

It shows up in many jobs: a new teller being assessed, a call-centre agent whose calls are recorded and scored, a nurse doing a procedure while being observed, a driver on an assessment, a manager presenting to the board, a salesperson with monthly targets. It is often worse for people who were harshly criticised growing up, those who are the first in their family in a professional job, and people who feel they must prove themselves.

It helps to know that fair workplaces deal with poor performance through a process: clear standards, feedback, support and time to improve. One mistake or one bad review does not usually mean you will lose your job.

Signs to notice

• You feel sick or shaky before reviews, meetings or being observed.
• Your mind goes blank at key moments.
• You over-prepare, then still feel unprepared.
• You avoid opportunities, like speaking in meetings or applying for promotion.
• You replay small mistakes for days.
• You lose sleep before important workdays.

30-second self-check

Answer yes or no for the last month.

• Do you feel strong physical anxiety before being assessed or watched?
• Have you avoided a task or opportunity because you feared doing badly?
• Do you replay mistakes over and over?
• Does your mind go blank under pressure?
• Do you lose sleep before important workdays?
• Has fear of failing affected your confidence outside work too?

0-1 yes: Some nerves are normal and can even help. Keep using what works for you.
2-3 yes: Anxiety is starting to get in your way. Simple techniques can help a lot.
4 or more yes: Anxiety is having a real effect. A counsellor or psychologist can help you work through it.

What you can do next

• Today: Practise slow breathing: in for four counts, out for six, for two minutes. Use it right before a stressful moment.
• This week: Rehearse out loud, in front of a mirror or someone you trust. Prepare your first two sentences word for word, because starting is often the hardest part. Ask your manager exactly what will be assessed.
• This month: Replace "I must be perfect" with "I need to be prepared and clear." After each event, write down one thing that went well, not only what went wrong.
• Cut back on caffeine and energy drinks before big days, as they can mimic anxiety.
• Managers: tell people what you are looking for and give feedback privately. Anxiety drops when expectations are clear.

Your tool

Work Stress Score - a private check that shows whether pressure to perform is a main source of your stress and suggests what to try first.

When to get professional help

If anxiety stops you doing parts of your job, causes panic attacks, or follows you into every area of life, speak to a psychologist or counsellor. Therapy approaches such as cognitive behavioural therapy work well for performance anxiety. A doctor can check physical symptoms.
Who can help: psychologist, counsellor, doctor

Getting help in South Africa

Your EAP gives you free, confidential sessions with a counsellor; the Cleared Mind 24-hour Careline is 0800 212 146. SADAG's Mental Health Line (011 234 4837, 08:00-20:00) can talk you through anxiety and point you to support groups. Psychologists registered with the HPCSA can offer structured therapy for anxiety.