Performance anxiety, related to fear of performing, can cause intense stress at work. Maintaining perspective, asking for help, seeking professional help, pursuing hobbies, and considering a career change can alleviate this anxiety.
The term performance anxiety is used to describe fear of performing and is closely related to stage fright. In work situations, performance anxiety is related to the very intense stress felt about not being able to do the job adequately or successfully. While it may seem difficult at times to do so, there are ways to avoid performance anxiety at work. Above all, you should try to keep perspective when it comes to your work; even though it might be a very important part of your life, it’s not your life. Consider how you can approach work tasks and make them more manageable. Talking to others about your anxieties can also often help.
Keep perspective
Maintaining a healthy perspective on work and life is probably the best way to avoid performance anxiety at work. No matter how important your job is to you, keep in mind all the other things that play a big part in your life, like family, friends, and hobbies. Don’t let your job ruin the satisfaction you get from the many different aspects of your life. Journaling successes can also help you keep perspective and see that you are more successful than you think. This can help you build confidence when job performance stress hits.
Ask for help
If you are not confident that you are doing your job properly, it can cause a lot of stress in the workplace. In most cases, asking your boss to clarify his directions can be helpful and indicate that you are eager to do a good job. If the amount of work you are expected to complete is overwhelming, you may be able to ask for help. Many employers expect you to handle the work assigned to you, but others may simply not realize how much work you’re trying to juggle. If you can’t shift any of your responsibilities, try breaking each large task into smaller, more manageable chunks that seem less daunting.
Lighten the load
If you’re struggling to deal with stress at work, discussing it with a good friend or family member can help lighten the load. You are likely to experience increased performance anxiety if you isolate yourself and feel that you are the only one facing a difficult work situation. Be cautious when discussing performance anxiety or other work-related stresses with a coworker, however, because it’s possible he or she will spread the information or try to use it against you. Before sharing your fears, make sure your colleague is a close friend you can trust.
Seek professional help
If talking to a supportive friend or family member isn’t enough, or if you feel like you’re spending too much free time venting about your work, consider talking to a therapist. You can devote all of your therapy sessions to dealing with work anxieties, while you probably shouldn’t be spending all of your time with family and friends talking about work. Therapists may use cognitive behavioral therapy and/or anti-anxiety medications to relieve performance anxiety.
Your therapist will likely address issues that may be contributing to your job performance anxiety. These often include perfectionism; feelings of inadequacy at work; and negative talk, such as “I’m such a mess.” Your therapist may ask you to talk about real incidents of past performance failures to help you gain perspective. He or she may teach you deep breathing or meditation techniques to calm your nerves and can help you avoid the “all or nothing” thought. Your therapist should also help you determine whether or not you are working in a psychologically unhealthy environment.
Do activities outside of work
Sometimes, pursuing continuing education opportunities related to your job can help you avoid job performance anxiety. Gaining additional experience through courses, workshops or retreats could boost your skills and confidence. It also helps to have diversions outside of work that are rewarding; Pursuing hobbies, spending time with family, or participating in volunteer activities can make you feel like work isn’t the central part of your life.
Consider a new job
People vary considerably in the amount of stress they can handle. In some cases, performance anxiety is alleviated by looking into a career change or change in employers. A salesperson might consider a job that emphasizes customer service over sales, for example, or an ER doctor might be better suited to the less frantic pace of general practice or teaching. Being honest with yourself about how much stress you can handle is important for people with performance anxiety.
It may not be possible to avoid performance anxiety at work entirely. Some people respond to any level of stress with increased anxiety. Stress reduction should be possible, however, through learning tools that help you relax, reevaluate, and realistically visualize any job that requires “performance.
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