Performance Anxiety Test
I get really jittery right before I have to perform.
My anxiety sometimes makes me steer clear of performing situations.
A nervous stomach hits me right before competition time.
I worry that I won't live up to my potential when competing.
I feel completely relaxed before I compete.
My heart starts pounding right before a competition begins.
I'm afraid people will be let down by how I perform.
Anxiety regularly shows up for me before performances.
Making errors is a constant worry when I'm competing.
Whether it's sports, music, or a presentation, I feel nervous before starting.
I actually have fun when I'm competing against others.
Nervousness makes it hard for me to stay focused during performances.
My muscles get all tight when performance time arrives.
During performances, I start questioning whether I'm good enough.
Not doing well is something I fret about before competing.
The thought of freezing up under pressure really concerns me.
My nerves keep me from performing altogether sometimes.
I typically feel wound up before I compete.
Even under pressure, I believe in my ability to achieve my goals.
I notice my hands or body shaking before or during competitive events.
20 questions remaining
What You Should Know
There are many situations where performance anxiety can happen, such as a sports competition, a music performance, a public speaking engagement, or a work presentation. It happens to both regular people and professional performers all the time.
- Self-doubt, rumination, fear of making mistakes or letting others down, shaking, a racing heart, and a queasy stomach are all signs of performance anxiety.
- Fear of what other people think and say can trigger internal defence mechanisms that lead to performance anxiety. Finding out more about those roots can help you deal with anxiety.
- Changing how someone sees things can make them feel better and do better. Research indicates that perceiving a performance as a challenge rather than a threat, while concentrating on flow, yields advantages.
- The ability to perform isn't something you were born with; it's something you can learn. Over time, visualisation and practice can help you improve your performance skills.
- To deal with performance anxiety, you need to train and practise. For instance, studies show that people who have trained in public speaking get better at communicating and can teach others how to give better speeches.
How to Do Better When You're Under Pressure
Get ready and practice regularly: Doing something over and over again makes you feel more sure of yourself and less anxious. For example, if you're giving a presentation, imagining how your audience will react during practice might help you deliver it better and get ready for questions.
Look for honest, helpful feedback: One of the best methods to find blind spots and speed up your growth is to actively ask for honest feedback on your work instead of waiting for it.
Change the way you think about anxiety and perfection: Recognize that perfection is an impossible goal, that feeling apprehensive doesn't indicate you'll do a bad job, and that you are usually your own worst critic. Your audience is far more forgiving than you believe.
