Performance Anxiety: Work When Anxiety Takes Over

While it’s normal to feel a small amount of performance anxiety, for some people, performance anxiety can become all-consuming and make it incredibly difficult to work.

I know first-hand what it’s like to let performance anxiety get out of control. I quit my clinical dietitian job two years ago because of performance anxiety. Work became so unbearable that I started having panic attacks while I was there, and I was taking huge doses of anxiety medication just to get through the day.

Fast-forward to today, and I’m now running my own freelance writing business. But even though I love my work, I still suffer from performance anxiety, work being the main thing that causes me to fall into an anxiety spiral.

I want to share my experience to help others know that they’re not alone. I don’t have all the answers, and this is still something I struggle with daily. But I hope that by sharing, you might feel like you can get through this.

Performance Anxiety: Work and Anxiety

I know that a lot of my performance anxiety comes from my tendency to be a perfectionist. I set unreasonably high standards for myself, and when I don’t meet them, I fall into a deep shame spiral.

Logically, I know that my perfectionism hurts me. Logically, I know that receiving feedback is a normal and necessary part of being a writer. Logically, I know that when it comes to my performance anxiety, work only causes me to become anxious because I set such high expectations of myself.

And yet, I still find myself struggling to get through the workday because the thought of receiving feedback or not doing something perfectly paralyzes me. This is a vicious cycle, because the anxiety that builds up makes it incredibly difficult to focus and do my best work. Many days, I end up having to lie down and do breathing exercises until the anxiety subsides.

Most of my clients would probably be extremely surprised to learn just how anxious I am when it comes to work. When I’m on calls with them, I’m nothing but professional and composed. But when I’m working on projects, and especially after I’ve handed one in, my anxiety is at an all-time high.

I’ll be honest, I’m tired. I’m so very tired of feeling like this. I can’t even count the number of hours of therapy I’ve done to help get past this. At the end of the day, performance anxiety, work, and perfectionism still have a strong grip on my psyche.

Self-Care for Performance Anxiety: Work Can Wait

These techniques for managing performance anxiety don’t always work for me, but sometimes they do. I’m sharing them with you in the hope that you might be able to use them to move past your own performance anxiety.

Relaxation Techniques

One of the best things you can do when you’re struggling with performance anxiety is having a go-to calming strategy you can use to move you through the feeling.

My personal favourite relaxation technique is box breathing.

For box breathing, breathe in for a count of four. Then, hold your breath for a count of four. Next, breathe out for a count of four. Finally, hold the breath for a count of four. Repeat as many times as necessary to feel relaxed. If it helps you relax, try placing a hand on your chest or abdomen as you do this.

Positive Self-Talk

Performance anxiety is made worse by negative self-talk, so engaging in positive self-talk can help combat it.

Use affirmations for work anxiety (more on that in the next section) to remind yourself of all the reasons you’re likely to do well, and why it won’t be the end of the world if you make a mistake.

Limit Caffeine Intake

Look, I LOVE coffee. But when I’m already feeling anxious, drinking coffee is a recipe for a panic attack.

If you’re feeling anxious but need a boost, try a soothing cup of herbal tea. Since most herbal teas are caffeine-free, it shouldn’t make you more anxious, but the warmth and calming flavors could help you relax.

Cognitive Behavioral Therapy

If performance anxiety, work stress, and overwhelm are causing you significant distress, you may benefit from structured, professional support.

Cognitive behavioral therapy (CBT) is an evidence-based treatment that is focused on challenging the dysfunctional thoughts that are the foundation of performance anxiety. It focuses on achieving goals rather than fixating on weaknesses.

Affirmations for Work Anxiety

By now, I’m sure you all know how much I love affirmations. Here are some affirmations for work anxiety that help calm me down (at least a little bit) when I’m struggling.

1.     I am capable and competent in my job.

2.     My work is valuable and important.

3.     I trust in my abilities to handle any challenges that arise.

4.     I am confident in my skills and experience.

5.     I am focused and productive in my work.

6.     I am grateful for the opportunity to grow and learn in my job.

7.     I am worthy of success and recognition in my career.

8.     I am surrounded by supportive colleagues and mentors.

9.     I am able to balance by work and personal life effectively.

10.  I am capable of adapting to changes and new situations.

11.  I am able to prioritize and manage my workload efficiently.

12.  I am proactive in seeking out solutions to problems.

13.  I am calm and composed in high-pressure situations.

14.  I am continuously improving and developing my skills.

15.  I am resilient and capable of overcoming any setbacks in my work.

Final Thoughts

Performance anxiety, work stress and a general feel of failure feel like they’ve taken over my life. On days when I’m working, I struggle to get through the day without taking anxiety medication because I’m paralyzed with fear.

Sometimes, affirmations for work anxiety help calm me down. But sometimes, all I can do is take a nap and call it a day. It’s frustrating, because anxiety that I’m going to do a bad job ends up preventing me from working and then having to scramble to finish assignments. It’s a vicious cycle that I’ve been trying for years to break free from.

I don’t know the answer to getting through this. But I do know that I’ll keep fighting. I love my job and I refuse to let my mental health get in the way and preventing me from doing what I love.

Do you struggle with performance anxiety? How did you overcome it? Let me know in the comments!