Performance Psychology Tips for Managing Anxiety

From wedding toasts to sales presentations to job interviews, situations where we are the focus of attention tend to generate churning stomachs and pounding hearts. Not even elite actors, athletes, and musicians are immune from performance anxiety—although many use it as fuel and thrive as the stakes rise.

“Research in this area has led to a number of insights that we can all use, whether we want to handle pressure more effectively in our professional lives, or simply get the better of our golf buddies,” writes Noa Kageyama, Ph.D., performance psychologist at the prestigious Julliard School (http://bit.ly/2AkfbyF).
 

• Reappraisal: Studies show that those who interpret anxiety as “excitement” perform better. So, the next time you start to feel nervous, try saying “I’m excited” to yourself instead of trying to calm down (Tweet it!).
• Pre-performance practice: Research suggests that to perform better under pressure, we must also practice under pressure. Try practicing your speech in front of coworkers in the break room.
• Pre-performance routines: Have you ever noticed that basketball players all seem to go through some sort of ritual before shooting a free throw? Studies show that doing so helps them make the shot. So, whether it’s something as simple as taking a few deep breaths, or visualizing how you want to perform, a pre-performance routine can be a valuable tool for improving consistency under pressure.

What kinds of performance situations make you anxious and what do you do to handle your jitters? To join the conversation, click "comments" above.

If you would like to read more about creating a habit around masterful communication, check out our book: Be Quiet, Be Heard: The Paradox of Persuasion.

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