Welcome! Today we will go on a journey. A journey to conquer performance anxiety. To leave behind the butterflies in your stomach, the sweaty palms, and the racing heart. And it all starts here, by understanding and embracing this journey. So, are you ready? Let’s dive right in!


Performance anxiety can be a crippling force. It sneaks up on us in the meeting room. Appears unbidden in our homes. Unsettles us on the playing field. Yet, just as it can be a force of disruption, it can also be overcome. Its power lies in its mystery, in not knowing how to control it. So, we start by understanding it, by pulling apart its mechanisms and triggers. Once understood, we can harness it, turn it into a force of positivity and strength.

Understanding Performance Anxiety

Performance anxiety is a beast. A creature that lurks in the shadows, waiting for the perfect moment to strike. It comes when you least expect it, filling you with dread and fear. But you are not alone. Many have faced this beast and triumphed, and you can too.

How to get rid of performance anxiety? It’s a question that many ask. The answer is simple. Understand it. Delve into its depths, examine its nature, and discover its weaknesses.

Performance anxiety arises from a fear of failure. A fear of judgment. It builds up over time, fueled by our insecurities and doubts. But remember, it’s a fear, not a reality.

By understanding the nature of performance anxiety, you take away some of its power. You realize that it’s not an undefeatable beast, but a manageable obstacle.

Strategies to Overcome Performance Anxiety

How to lessen anxiety? Here are some strategies:

  1. Practice: Practice makes perfect. By repeatedly performing a task, you gain confidence in your abilities.
  2. Visualization: Imagine your performance going well. Visualize success, and it becomes easier to achieve.
  3. Breathing exercises: Deep breathing can help calm your nerves. Try inhaling for four seconds, holding your breath for four seconds, and exhaling for four seconds.
  4. Positive self-talk: Replace negative thoughts with positive affirmations. Instead of thinking “I will mess up”, think “I will do my best”.
  5. Healthy lifestyle: A healthy diet, regular exercise, and enough sleep can help improve your overall mental state, making it easier to handle anxiety.

Implementing Techniques in Various Settings

In the Office

In the office, practice makes perfect. The more you practice a presentation, the easier it becomes. Use visualization techniques to imagine the meeting going well.

At Home

At home, use breathing exercises to help calm your nerves. Practicing positive self-talk can also help you cope with anxiety.

On the Field

On the field, a healthy lifestyle comes into play. Regular exercise and a balanced diet can improve your overall mental and physical state, making it easier to handle performance anxiety.


Remember, performance anxiety is not an insurmountable obstacle. It is a challenge that can be overcome. By understanding it, by recognizing its triggers and mechanisms, you can take away its power.

You are not alone in your battle. Many have faced performance anxiety and triumphed. And you will too. So don’t give up. Keep trying. Keep learning and soon, you will find that you have kicked performance anxiety our of your life. For more training check out The Winner’s Mindset for high-performance hacks that instantly dial down the fear.

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