Introduction 

When faced with tasks or situations that require a high degree of performance, such as public speaking, exams, interviews, or artistic performances, many people naturally suffer performance anxiety. It's the well-known sensation of being anxious before a big presentation, having your heart race before an important game, or feeling queasy before a piano recital.Even while extreme performance anxiety is common, it can negatively affect a person's achievement and well-being. We will look at the reasons, signs, and practical solutions for dealing with performance anxiety in this post.

Why People Get Performance Anxiety

Fear of Failure: Performance anxiety can be exacerbated by the dread of failing to live up to expectations, making mistakes, or disappointing oneself or others.

Social Evaluation: Anxiety in social and performance contexts can be exacerbated by the fear of real or perceived judgement and criticism from others.

Perfectionism: Having unreasonable expectations of oneself and worrying about the repercussions of not meeting them can result in persistent anxiety.

Lack of Preparation: Anxiety levels before to a performance might be increased by inadequate preparation or a sense of being unprepared.

Symptoms of Performance Anxiety

1. Physical Symptoms:

Rapid heartbeat

Sweating

Trembling or shaking

Shortness of breath

Nausea or stomach discomfort

2. Cognitive Symptoms:

Negative self-talk

Racing thoughts

Difficulty concentrating

Fear of embarrassment or failure

3. Behavioral Symptoms:

Avoidance of the anxiety-inducing situation

Restlessness

Irritability

Muscle tension

 Techniques for Getting Rid of Performance Anxiety

The Secret is to Prepare: Get everything ready for the assignment or occasion. Rehearsal and practice can ease nervousness and increase confidence.

Fight Back Against Negative Ideas: Recognise and address any unfavourable ideas you may have about the performance. Substitute them with optimistic and grounded affirmations.

Breathing Methods: Deep breathing exercises are a good way to relax the nervous system. To ease the physical sensations of anxiety, concentrate on taking deep, slow breaths.

Visualization: Imagine a flawless performance, down to the last detail. Having optimistic thoughts about the future can boost confidence and lessen worry.

PMR, or progressive muscle relaxation, is: To relieve muscle tension, do PMR. Different muscular units are progressively tensed and relaxed during progressive muscle relaxation.

Meditation & Mindfulness: To stay in the present moment and control your worry, make time for mindfulness exercises and meditation every day.

Progressive Exposure: Expose yourself to the stressful circumstance little by little. Work your way up from simpler, more doable obstacles at first.

Seek Assistance: Discuss your anxiety with loved ones, friends, or a mental health professional. Expressing your emotions might lead to beneficial insights and emotional support.

In summary

Although performance anxiety is a widespread problem, it can be effectively addressed with the correct tactics. Remind yourself that it's normal to feel anxious. By using these strategies, you may strengthen your resilience and improve your capacity to function well under pressure. Accept that learning is a process, practise self-compassion, and acknowledge your little accomplishments as you go. You can overcome performance anxiety and reach your greatest potential with patience and practice.