Practical Steps to Manage Performance Anxiety

Performance anxiety can affect anyone, whether you are speaking in public, taking an exam, or presenting a project. Fortunately, there are practical strategies you can use to manage your nerves and perform at your best.

• Prepare and Practise Thoroughly: The more familiar you are with your material, the less room there is for anxiety. Practise out loud, in front of a mirror, or with a trusted friend.
• Focus on Your Breathing: When anxiety strikes, your breathing becomes shallow. Take slow, deep breaths—inhaling for four seconds, holding for four, and exhaling for four. This signals to your brain that you are safe.
• Shift Your Focus Outwards: Anxiety makes us hyper-focused on ourselves. Instead, refocus your attention on your audience, your message, or the task at hand.
• Challenge Negative Thoughts: Replace thoughts of failure with realistic, positive affirmations. Remind yourself of your past successes and your preparation.
• Visualise Success: Spend a few minutes imagining your presentation or performance going smoothly. Visualising a positive outcome helps build confidence.