Meditate.
- Meditation can help you cope with stress, make you feel calmer, and improve your overall well-being.
- Try an app like Insight Timer, Calm, or Mindfulness Coach
- Headspace and 10% Happier have specific exercises for anxiety and stress.
Practice calming breathing techniques.
- Read more here.
Read books that have tools for managing anxiety.
- We recommend "In the Spotlight: Overcome Your Fear of Public Speaking and Performing" by Janet E. Esposito, M.S.W.
Attend Toastmasters.
- If you struggle with public speaking, Toastmasters is a great way to practice with other dealing with the same thing.
- Just don't try it too soon. Wait until you feel like your anxiety has eased a bit.
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Working with a therapist is the best way to reduce performance anxiety.
Cognitive behavioral therapy (CBT) has been shown to be particularly effective because it changes your body's response to stressful situations. But other types of therapy can work too.
Be patient. It can take time to see the benefits.
Read more about how to find a therapist here.
If you can't work with a local therapist, try a CBT app or online course:
- Bloom has anxiety courses that focus on work performance.
- Sanvello is another option that uses CBT.
- Unwinding Anxiety is not specifically for performance anxiety but has a paid course on managing anxiety in general.
Keep in mind many CBT apps cost money, so find one that works with your budget.
Some people benefit from taking medication shortly before situations that normally trigger performance anxiety.
If you have depression or anxiety in other areas of your life, a daily antidepressant might help.
Let us know if you'd like to discuss medication options.
Learn how to manage your anxiety, whether you're nervous to talk in meetings or dread public speaking.
