The term performance anxiety is used to describe the fear of performing, and is closely related to stage fright. In work situations, performance anxiety is linked to very intense stress felt about adequately or successfully working at a job. It is most common in fields where high pressure exists and where outcome of work has a significant effect on one’s own job or on the people with whom one works.

Fields of work that might have higher incidences of performance anxiety include high pressure sales jobs, where continued employment is dependent on ability to sell, and in medical and mental health fields, where poor work skills can have significant and life-altering negative consequences for other people. Some stress in the workplace is common to all jobs, but performance anxiety tends to be worse than just simple stress. A person with performance anxiety could experience pounding heartbeat, sweaty palms, and hyperventilation and in some cases, is so afraid of the outcome of work that he or she cannot work at all.

Performance anxiety can have several causes. It can result from high expectations by employers, or from personal fears and insecurities that come from negative self-critique. Previous failures at work can also create performance anxiety in employees. An emergency room doctor who has lost several patients is going to be more fearful about treating all patients. A psychologist who has a patient commit suicide is likely to feel concerned about her skills as a therapist. Both the doctor and the therapist also face the threat of being fired. Similarly, a salesperson who cannot close the deal does not remain an asset to a company, and may very well be fired as well.

There are some ways to avoid performance anxiety or to bring it under control, but they do not work for all people. The first is talking to others about your anxiety. If work really feels like it’s going to induce panic attacks or near a panic state, then discussing this with a colleague, a good friend, or a family member can help lighten the load. You are likely to feel greater performance anxiety if you isolate yourself and feel you are the only one to ever have dealt with this situation.

When talking with a supportive friend is not enough, talking with a therapist can also be a terrific help. Performance anxiety can be alleviated through both cognitive behavioral therapy and anti-anxiety medication. Some of the things therapy focuses on to reduce performance anxiety are the following:

• Avoiding perfectionism.
• Addressing feelings of inadequacy on the job.
• Helping to calm down negative self-talk, like “I’ll never get this right,” or “I’m such a screw-up.”
• Talking over real incidents of past failures in performance.
• Learning deep-breathing and meditative techniques to calm nerves.
• Recognizing when a work environment is unhealthy psychologically.
• Avoiding “all or nothing” thinking.
• Learning to appreciate and acknowledge success.
• Helping people focus on a well-balanced professional-personal life relationship.

It also helps to have diversions outside of work that are rewarding. Pursuing hobbies, spending down time with families, or participating in volunteer work can all give one the feeling that work is not the central part of life. Jotting down successes in a journal can also assist people in seeing they are more successful than they realize. When stress about work performance hits, reviewing successes can help build confidence.

Humans vary considerably in the amount of stress they are able to handle. In some cases, performance anxiety is alleviated by looking into a change of careers, or a change in employers. A salesperson might look to jobs emphasizing customer service rather than sales. The emergency room physician could be better suited to the less frenzied pace of general practice or teaching. Analyzing just how much stress one can take is often a useful consideration for those with performance anxiety.

Avoiding performance anxiety is not always possible — some people respond to high levels, or even low levels of stress with greater anxiety. Learning tools to help relax, reassess, and realistically view any job requiring “performance,” can help ward off some stress.