Performance anxiety is the intense fear or worry about being judged, criticised, or failing in a situation where a person feels “on show.” It’s a common human experience — most people feel some level of nervousness before a presentation, exam, performance, or important event. But for some, the anxiety becomes disproportionate to the situation and begins to interfere with performance, confidence, and overall wellbeing.
At its core, performance anxiety is the body’s fight-or-flight response activating at the wrong time. The primitive part of the brain, designed to protect us from danger, interprets certain high-pressure situations as threats. Adrenaline and cortisol flood the system, increasing heart rate, quickening breath, and sharpening focus. While a small amount of this arousal can enhance alertness and motivation, too much of it overwhelms the system and impairs the very skills we rely on — concentration, coordination, memory, and composure.
Performance anxiety exists on a continuum. It may show up as butterflies before speaking in public, or it can escalate into full-blown panic in anticipation of certain tasks or events. People experiencing it often report:
Psychologically, performance anxiety can create a self-reinforcing cycle. After one uncomfortable experience, the mind begins to anticipate failure, heightening anxiety in future similar situations. Over time, this can erode confidence and self-esteem, leading to avoidance or perfectionistic tendencies.
Performance anxiety isn’t limited to actors or athletes — it can arise anywhere someone feels evaluated or exposed. Below are some of the most common forms.
Perhaps the most widely recognised form, public speaking anxiety (often called glossophobia) affects a large percentage of adults. The fear of forgetting words, stumbling, or being judged harshly by others can trigger overwhelming physical symptoms. Even experienced speakers can experience anxiety before addressing an audience, and for some it becomes so distressing that they avoid speaking roles or professional opportunities altogether.
Academic performance pressure can cause significant anxiety, particularly in students who associate test results with their self-worth or future success. Symptoms may include racing thoughts, difficulty concentrating, or memory blocks during exams. Test anxiety can also occur in adults undertaking professional assessments or licensing exams, often despite thorough preparation.
Athletes at every level may experience anxiety before or during competition. High expectations, fear of disappointing coaches or teammates, or the desire to achieve perfection can lead to physical tension and impaired coordination. Performance anxiety in sport can cause “choking” — when skilled athletes underperform because their focus shifts from the flow of the game to self-monitoring and fear of failure.
Musicians, dancers, actors, and artists often experience performance anxiety, sometimes referred to as stage fright. It can occur before live performances, auditions, or recordings. The fear of making mistakes or being judged can interfere with artistic expression and joy in the craft. Even professional performers who appear confident on stage frequently manage ongoing anxiety behind the scenes.
In a professional setting, performance anxiety can emerge around presentations, interviews, or evaluations. Individuals may fear appearing incompetent or disappointing others. This type can be subtle — for instance, chronic stress before meetings or reluctance to take on leadership roles — yet it can significantly hinder career development and job satisfaction.
Sometimes, the performance aspect extends beyond formal events to everyday social interactions. Social anxiety disorder often includes fear of embarrassment, scrutiny, or negative evaluation during conversations, meetings, or group situations. The person might worry about saying the wrong thing, blushing, or appearing awkward, leading to avoidance and isolation.
Performance anxiety affects more than the event itself; it influences thoughts, emotions, behaviour, and physical health.
If left unaddressed, chronic performance anxiety can contribute to burnout, depression, or generalised anxiety, as the constant stress keeps the nervous system in a heightened state of alert.
From a neuroscientific perspective, performance anxiety stems from how the brain perceives threat. When we feel exposed or evaluated, the amygdala (the brain’s alarm centre) triggers a cascade of stress responses. The primitive brain interprets this as danger, even when the threat is emotional rather than physical.
Meanwhile, the intellectual brain — responsible for logic, language, and creativity — becomes less active under stress. This explains why someone may forget their lines, stumble over words, or lose coordination exactly when they most need to perform well.
Past experiences, personality traits, perfectionism, and external pressures all influence how strongly this reaction occurs. Importantly, experiencing performance anxiety doesn’t mean someone lacks ability or confidence — it’s a natural biological response that has become over-activated in specific contexts.
Performance anxiety can touch every aspect of a person’s life. Students may underperform despite preparation, professionals may avoid promotions, and performers may lose joy in their art. Relationships can suffer if someone withdraws from social or intimate experiences.
Over time, constant self-criticism can undermine identity and self-worth.
Yet it’s crucial to remember: performance anxiety is common and treatable. With the right support, individuals can learn to calm the body’s stress response, reframe unhelpful thought patterns, and rebuild confidence. Techniques such as breathing regulation, mindfulness, gradual exposure, and Solution Focused Hypnotherapy can all help retrain the mind to respond with calm focus instead of fear.
Performance anxiety is not a sign of weakness or lack of talent — it is a normal human response that becomes unhelpful when the body’s protective system overreacts. It can appear in many forms, from public speaking and sport to relationships and everyday social interactions. Its effects are wide-ranging, impacting mind, body, and behaviour.
By understanding the physiological and psychological mechanisms behind it, individuals can begin to separate their sense of self from the anxiety they experience. With awareness, practice, and professional support where needed, it is entirely possible to perform — and to live — with confidence, calmness, and self-belief once again.
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Solution Focused Hypnotherapy is a complementary therapy and should not replace medical care. Individual results vary, and success depends on each client’s motivation and commitment. For any medical concerns, please consult your GP or healthcare professional.