In the job place, there are many things that will test your performance to the limit. A few people thrive on the fast-paced movement of today’s industry but some may feel left behind and burnt out as a result of it. This performance anxiety is similar to another anxiety called “stage fright”. It often comes on at the least opportune of times such as when you have to represent your company in a televised panel discussion.
Or when you are trying to negotiate a salary increase in front of your boss. Many companies also require their employees to present a monthly performance report where the employee shows his/her worth to the company. If you get overcome with sweaty palms, fidgeting, week knees, an urge to go to the bathroom, dry mouth, upset stomach, and even voice or memory loss, you have at least some degree of performance anxiety.
Some more symptoms of performance anxiety are that time seems to drag endlessly and your whole goal is just to get to the end of the day. You feel like an outsider, are easily distracted, and feel anxious the entire time. Through this time your focus is about what other people will think about you. You can also lose the focus of the pebble at your feet, bringing it too close and losing all perspectives of other things. To start bringing your energy in another direction, away from all the performance anxiety it is best to stop and consider.
Stop the endless thoughts about what other people might think of you and start considering what you can do to stop being so nervous. A good way to do that is to start making your focus narrow and specified towards only the task at hand. You know you have to ask for a raise, so only concentrate on asking, not on what the boss might think of you. Make your goal not the end of the day, but the process itself. That way you will concentrate harder at the task at hand instead of looking for ways to make the day go by faster and missing many important details in the end.
Some symptoms can arise even though you try to redirect your focus onto the task at hand. Especially the people who experience panic attacks as a result of the anxiety are at risk here. But many doctors have worked together with their patients and have found out that these panic attacks will give the person an adrenaline rush that, if it is redirected, can help instead of hindering the task. Try to look at the task at hand as just another obstacle to face, and don’t pull it out of perspective.
If you think about it too much in advance it might become an insurmountable mountain with catastrophic consequences. But if you do not just think about it, but work on the task it will become much easier since you will feel prepared. If you want to ask your boss for a raise, don’t just do it on a whim. Prepare a detailed description of all the tasks you do, research what other people in your field make, and practice. Try practicing with a co-worker on a coffee break or ask your husband or wife to play the boss at home so you can prepare for the event better. Prepare yourself also for the outcome so that you won’t start to cry when the boss says no, and don’t start jumping for joy if she says yes.
Make it a habit to prepare better for an event instead of just thinking about it and how hard it will be. As soon as you catch yourself starting to think about the event, get some paper and start preparing a plan about what you need to do to improve the routine. Since if it becomes a routine you will not feel that afraid and if you practice enough it will not be causing you any anxiety. In case you feel the old feelings of panic coming on, make sure you concentrate just on breathing. Don’t dwell on thoughts that will make the anxiety worse, but instead try to think of something else.
Some people get panic attacks that are so bad that they even have to go to an emergency ward at a hospital. If you are one of those you should get the help of a psychiatrist. They will be able to practice the events that trigger your panic attacks and will be able to redirect that panic into profitable areas for you.
Don’t become entirely reliant upon the psychiatrist’s thought. This alone would trigger more anxiety since you might feel that you couldn’t do something without the professional in your reach. Start to trust in your ability to give a great performance and prepare in advance, and practice. That is the best way to get rid of the performance anxieties.Don’t become