Managing Performance Anxiety – 7 Simple Techniques and Tips

03 Apr Managing Performance Anxiety – 7 Simple Techniques and Tips

Managing Performance Anxiety:

Practical Tips & How Hypnotherapy and EFT Can Help

Performance anxiety (stage fright) can affect anyone—from athletes to musicians, actors, and public speakers. The pressure to perform at your best can lead to nervousness, self-doubt, and even physical symptoms like shaking, sweating, a racing heart or full-blown panic attacks. This can lead to careless mistakes, and inability to perform and lead to severe emotional distress.

Fortunately, there are effective ways to manage performance anxiety so you can feel at ease and even excited about performing!

7 Practical Tips for Managing Performance Anxiety

1. 1. Practice Under Pressure – Simulate real performance conditions during practice to build confidence and familiarity with high-stress situations.
   2. Controlled Breathing – Deep, slow breaths help regulate your nervous system and keep anxiety in check. Make sure the breath is going to your lower stomach and focus on the rise and fall of your stomach, to push it down.
   3. Visualisation Techniques – Picture yourself succeeding to create a positive mindset before the event. Connect to your visualisation and engage our senses what would you see, hear, smell, feel when you succeed?
   4. Release Tension –A tai chi movement is very effective for this. Stand with your feet shoulder width apart and arms floppy and lose either side. Turn from your waist left to right and back, allowing your arms to flap and tap your body as you turn.
   5. Positive Self-Talk – Replace negative thoughts with empowering affirmations to shift your focus from fear to confidence. Affirmations like, ‘I am safe, I can do this, I trust in my ability’ are useful to use.
   6. Healthy Lifestyle Choices – Sleep, nutrition, and hydration all play a crucial role in mental resilience. Try avoiding alcohol and caffeine before performing which increase anxiety and replace with electrolyte or soft drinks.
   7. Try A Grounding Exercise Find somewhere to sit or stand where you won’t be disturbed, close your eyes and imagine roots growing from you deep down connecting you into the earth’s core.

How Hypnotherapy Can Help

Hypnotherapy helps reprogram your subconscious mind, replacing anxiety-driven thoughts with confidence and calmness. Through guided relaxation and positive suggestion, hypnosis can reduce stress responses and enhance focus, making it an excellent tool for athletes and performers.

The Power of EFT (Emotional Freedom Technique)

EFT, or tapping, is a simple technique which combines acupressure and cognitive therapy to release emotional blocks. By tapping on specific meridian points while focusing on performance fears, you can reduce stress and increase confidence quickly. I’m still baffled as to how this works however it does, and it’s my most favourite technique to teach my clients with performance anxiety. It’s so simple even children can use it.

Managing performance anxiety is possible with the right approach. By combining practical techniques with hypnotherapy and EFT, you can perform at your best with clarity and confidence. Ready to take control? Try these methods and experience the difference!

If you want to explore how my personal coaching and therapy services can help you manage performance anxiety, then you can request a call with me here…

https://calendly.com/rebeccadakin/30-minute-clarity-call

Or contact me directly by email here: https://rebeccadakin.com/contact-me/