Performance Anxiety

Performance anxiety at work can occur when pressure to deliver leads to fear of mistakes, self-doubt, or physical symptoms such as tension and rapid heartbeat. It is common before presentations, appraisals, or high-stakes projects, and while it can motivate, persistent anxiety can undermine confidence and wellbeing.

What It Feels Like

Performance anxiety may include:

• Emotional: worry about being judged, fear of failure, or low confidence
• Physical: sweating, shaking, or stomach discomfort before key tasks
• Mental: overthinking, difficulty focusing, or blanking under pressure
• Social: avoiding opportunities or challenges due to fear of performance

Everyday Tools & Practical Tips

Ways to reduce performance anxiety:

• Preparation: rehearse tasks, presentations, or meetings in advance
• Breathing: use slow, deep breaths to calm physical tension before speaking or performing
• Visualisation: imagine positive outcomes to build confidence
• Perspective: remind yourself that mistakes are part of learning, not proof of failure
• Support: share concerns with trusted colleagues or mentors for reassurance

Longer-Term Approaches

Sustaining confidence in the workplace:

• Skill building: develop areas of competence through training or coaching
• Gradual exposure: take on manageable challenges to build resilience over time
• Mindset: shift from perfectionism to growth-focused thinking
• Emotional support: therapy or counselling can address deeper fears or self-beliefs
• Wellbeing Solutions EAP: confidential support through an EAP can help with managing ongoing workplace anxiety

When to Seek Professional Help

Consider professional support if:

• Anxiety is persistent and disrupts your ability to perform regularly
• Physical symptoms feel overwhelming and affect daily functioning
• You avoid opportunities, projects, or responsibilities due to fear
• Self-help strategies do not reduce distress

Moving Forward

Performance anxiety is common, but it doesn’t have to hold you back. By using tools, building confidence, and reaching out for support when needed, you can reduce fear and unlock your potential at work.