Standing in the Spotlight: Ways to Cope With Performance Anxiety

The value of shifting attention away from the self and toward the work.

Posted April 9, 2025 | Reviewed by Abigail Fagan

Performance anxiety is tied to the fear of judgment and consequence, as we focus on what we believe others may think. It threatens self-confidence at moments of great importance. Performance anxiety affects individuals in a range of events, such as test-taking, job interviews, public speaking , and music performance (Kenny, 2011).

For instance, when under pressure, anxious thoughts (generally about the negative consequences of failing) disturb concentration and harm performance. In fact, the mere presence of an audience can be enough to turn a performance into an anxiety-enhancing activity. An audience communicates expectations to a performer, and the pressure to fulfill these expectations can trigger anticipated or actual anxiety.

Avoidance is a temporarily effective way of escaping an unpleasant situation. However, avoidance may paradoxically increase anxiety levels. Regularly confronting fearsome situations seems to be one of the most powerful treatment options to reduce anxiety and fear.

Effective Ways to Alleviate Anxiety

Skill level. Feeling unprepared contributes to a lack of self-confidence. Performance anxiety can increase when the level of requirement and technical demand exceeds the capacity of the performer. A key to anxiety reduction is the proper preparation and development of skills. Nothing can replace proper preparation and development of skills. It is important that people are encouraged to pursue skills in their area of strength wherever possible.

2. Exposure training. The basic idea is that through repeated exposure, the brain learns not to be afraid. Facing your worst fear is a powerful measure in overcoming anxiety. Psychologists have for years used it to treat all kinds of anxiety, from fear of heights to that of small spaces, insects and public bathrooms. Therapists typically employ a technique of gradual desensitization. The exposure experience provides the anxious person with the evidence that his or her exaggerated thoughts about the likelihood and severity of threat and helplessness are not supported by real-life experiences.

3. Imaginal exposure. Imagery-based interventions are used to help individuals, including athletes and those with social anxiety , manage increased levels of anxiety in order to excel in performance-based domains. Mental imagery is a powerful mental rehearsal technique. It allows performers to experience performance situations and outcomes prior to actual performances. For example, musicians are exposed in a covert or imaginal manner to anxiety-provoking performance situations before they actually occur. During this imagined performance, individuals are instructed to imagine themselves “in control” of the performance while also in a relaxed state.

4. Medication . Beta-blockers, a class of medications that ameliorate somatic anxiety, have become a common treatment for performance anxiety. The medication is most commonly prescribed for high blood pressure and heart disease. For example, research suggests that up to 31% of classical musicians use these medications prior to performances (Solovitch, 2015). A beta blocker will reduce the rise in blood pressure, the increased heart rate, and the adrenaline storm. The drug doesn’t erase the fear, but it dampens the adrenaline rush. It should be used with medical consultation.

In sum, the anxiety to perform well causes individuals to shift their focus of attention from task-relevant information to distracting stimuli, such as worries about the consequences. Thus, mental preparation is as crucial as technical mastery to enhance one’s capacity to manage anxiety comfortably. The ideal performance requires a shift in mindset – less focused on yourself and more focused on your true purpose (contributing something of value to your audience).

Kenny DT. (2011). The psychology of music performance anxiety . Oxford: Oxford University Press.

Solovitch S. (2015). Playing scared: My journey through stage fright . London, UK: Bloomsbury Publishing.

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Shahram Heshmat, Ph.D., is an associate professor emeritus of health economics of addiction at the University of Illinois at Springfield.

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This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.