You’re not alone if you dread the thought of getting up in front of a crowd to perform. The pressure on men to be seen as great performers can be daunting to some. Performance anxiety is a reaction that affects millions of men worldwide. It varies between individuals, so while some men might experience mild nervousness before a presentation, the thought of performing can cause panic attacks for others.
What is Performance Anxiety?
Performance anxiety, simply put, is fear about one’s ability to perform a specific task adequately or on par with what you perceive is the standard of other men around you. Men experiencing performance anxiety may be concerned about failing at a task before it even starts. They believe that if they fail, they will be humiliated or rejected and possibly seen as an imposter, or a fake.
Performance anxiety can occur with any range of tasks. The most common is “Stage fright,” which is anxiety around a public presentation. This is common among athletes, musicians, actors, and public speakers whose careers are based on an expectation of peak performance. In general, many guys experience some degree of anxiety in a public setting and yet, some guys experience extreme anxiety that impedes their ability to perform.
Symptoms of Performance Anxiety
It can be stressful to be the center of attention and have all the eyes on you. It is important to note that Performance Anxiety is not a mental disorder. It is the body’s normal reaction to a stressful situation in which your mind perceives you as being ‘vulnerable.’ In this situation, the “fight-or-flight or freeze” response kicks in, similar to how it would if you were in a dangerous situation. This is why Performance anxiety symptoms are identical to those that occur when you are in real danger.
Some common symptoms of Performance Anxiety include:
- Excessive sweating, heart palpitations, chills, and elevated blood pressure
- Nausea and an uneasy feeling in your stomach
- Trembling hands, knees, lips, and voice
- Tight throat and dry mouth
Overcoming Performance Anxiety
Combatting performance anxiety can go a long way in improving your self-confidence. Here are some strategies guys who are high performers and athletes use to get through moments of performance anxiety.
- Recognize and normalize feelings of anxiety. Having anxiety in public situations is a normal part of life. Telling your nervous inner self that these feelings are OK and that you are not at risk – and, everyone you can see would also be nervous if they were doing what you are doing – can go a long way in reducing your stress.
- Recognize the importance of the event. Don’t water down the importance of any task by saying it isn’t “a big deal.” You need to stay motivated and remain in a mental state that’s aimed at excelling at the task at hand. In fact, focus on the task and what it would take to complete the task at its highest potential. Put the task first in your mind and make yourself in service of the task.
- Don’t forget to breathe. Breathing is an essential part of re-centering and self-regulation. You need to remind yourself to breathe and find focus when nerves begin to show. Breathing relaxes us and takes us out of our natural fear response to a place that feels more like our high potential ‘zone.’
- Stay Positive. Reinforce yourself with positive comments. This will help you build your confidence.
Performance Anxiety Treatments
As far as treatment goes, Performance Coaching and Cognitive behavioral therapy (CBT) are the most effective treatments for performance anxiety. Both help you stop the cycle of avoiding fearful situations. Some men prefer medication or natural remedies to help with their symptoms. However, you must talk to your doctor to find the most appropriate treatment. Controlled breathing, meditation, and other relaxation techniques can help you relax and redirect your negative thoughts. Regardless of whether you have a performance, it is best to practice some type of relaxation technique every day to have the skill when you need it.
