Last year, when I tried to crochet Christmas presents, I didn’t start working until like October or even November, and of course didn’t get finished in time. I have a large family. So this year I began in January. So far I have two granny square blankets crocheted. I just have to put them together. I’m working on my third (pictured above) which looks like snowflakes! I have 30 out of 88 squares done.
Anyway, we’re here to talk about performance anxiety, and the causes and helps for it. The three main causes of PA are:
- Mild social anxiety.
- Inexperience in public.
- Strong distaste for failure
As with most anxiety problems, it’s hard to know the exact cause, but performance anxiety is also self-sustaining, because it creates a mindset that focuses only on mistakes and seeing others as judging you. One small mistake, even if no one notices, or one person in the audience that looks unhappy and all of your fears are reinforced, causing more performance anxiety to happen later. No matter the effects of anxiety, there is no denying that anxiety itself can create more anxiety. The more you are worried about your performance, the more your performance suffers.
Some strategies which can help in overcoming performance anxiety are:
- Pre- and Post- Presentation Positive Writing Exercises – Since anxiety is a problem with negative thinking, one way to combat anxiety is to force yourself to think positively. An example of this type of exercise includes writing out 10 or 20 genuinely positive thoughts about how you performed or will perform. It’s not perfect, but it will stop you from focusing only on the negative.
- Positive Support – You also need support from others. It’s easy to think about the negatives when you mess up – or when you have the possibility of messing up. But if you can find people in your life that are always supportive, you won’t care as much about any mistakes because others in your life will make things easier. Positive support is very helpful for this type of anxiety.
- Happy Distractions – Much of performance anxiety is not what happens at the time of the event, but what occurs before and after it. This is when the mind can wander into negative thoughts. Keeping yourself mentally active and busy prevents the mind from focusing on the negatives, especially if you can focus on more positive activities like going outdoors and spending fun time with friends.
- Practicing Under Pressure – It is often hard to practice under pressure, because practice itself rarely has that much pressure. But if you can get used to being under pressure situations, then when you actually face some type of pressure it won’t cause as much anxiety. For example, if you are giving a speech, do it in front of smaller crowds and work your way up to the bigger ones. If you are playing sports, practice playing where people challenge you with noise and energy – just like you would experience in a big game. This will help you get used to some of the components of pressure situations, even if it doesn’t resemble it completely.
Fino a domani, I miei amici! Mwah!