Anxiety can occur from time to time. You might experience anxiety when you present, test, participate in sports or entertain a crowd with a performance. Even intimate moments can cause distress. What happens if the anxiety is recurrent? Performance anxiety could be a problem.
Performance anxiety refers to a sudden panic attack that makes you feel as though you are under pressure to succeed. Performance anxiety can be caused by a situation that is dominated by the need to succeed. Perhaps it’s the cheering crowd that calls your name in hopes of scoring a touchdown. If performance anxiety is severe enough, it could be diagnosed as a mental disorder. If you have symptoms such as social anxiety disorder, it could be diagnosed if you are experiencing it in all or most social situations. You can, however, learn how to manage your performance anxiety and end the cycle with online counselling.
5 Tips to Stop Performance Anxiety Cycle
It is quite common to experience performance anxiety. Musicians can experience symptoms up to 60%. If you experience anxiety while performing a task, you are not the only one.
Anxiety symptoms can easily be managed. If you feel that you need help from a best psychologist in India, or an online counsellor, you can get it. These are some tips to help you overcome performance anxiety.
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Relaxation techniques
You can overcome performance anxiety by having a calm strategy to help you through it. For episodes of performance anxiety, top psychologists recommend circular breathing. He advises that you keep your eyes closed and your lips pursed, as if you were blowing out a flame. Then exhale slowly for as long as it is possible. After your lungs have been empty for 10 seconds, take a deep breath and slowly inhale. Once your lungs have filled, stop and pause before you continue the process.
If you are experiencing symptoms that keep returning, you can try relaxation techniques daily to stop performance anxiety.
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Guided imagery
Guided imagery can be used to relax and create positive thoughts. Guided imagery may even be able to reduce sexual performance anxiety, according to sex therapy experts and clinical psychologists. Guided imagery is a therapy that involves imagining positive, peaceful or successful mental scenarios. “By focusing your attention on these positive images, the brain can generate a state calm and relaxation that promotes sex health.” Experts also explain that guided imagery is usually done in a professional setting. However, you can write and record your own scripts, or purchase prerecorded sessions online.
Guidance imagery for sexual performance does not necessarily mean that you should think positive thoughts. You can use guided imagery that is non-sexual, such as one that is oriented towards nature. However, the relaxation it creates will take your mind off of anxiety and allow your body natural arousal. You can also manage anxiety by practicing guided imagery prior to any events you expect will cause you anxiety.
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Positive self-talk
A clinical psychologist warns that worrying about negative thoughts can worsen anxiety. Negative self-talk can make performance anxiety worse. Your anxiety will only get worse if you keep telling yourself how bad you’ll do or how disastrous it would be if your performance isn’t good enough. Experts suggest reminding yourself why you are likely to succeed and how it won’t be the end all of the world if something goes wrong. You can also write your positive self-talk if inner dialogue isn’t enough. These positive self-talks can be helpful in times when you feel like your mind is dictating.
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Face your fears
It is natural to want avoid things that cause distress. Experts warn that while this might feel right at the time, it is not in your best interests. It is possible to avoid situations that cause anxiety. But, repeating the same thing can make it worse,” they explain. Try to place yourself in situations that are a little scary. The more you do this, the less anxiety will you have. Start small. For example, practice a speech with friends before a presentation. This will help you manage anxiety.
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Lifestyle changes
When you are feeling stressed, food can provide some comfort. However, any comfort you feel may not last. Online counsellors who specialize in stress and insomnia recommend that you eat foods that stabilize blood sugar levels. It is also a good idea to limit your caffeine intake and sugar intake. They say that too much caffeine or changes to blood sugar can cause anxiety symptoms and increase anxiety. A well-balanced diet can stabilize blood sugar, which can improve performance.
How to get help
Professional support may be available through online counseling or in-person therapy if performance anxiety is negatively affecting important aspects of your life. Experts says that cognitive behavioral therapy (CBT), has been supported scientifically. Tholen says that CBT works because it is the most effective method to challenge the dysfunctional thoughts underpinning performance anxiety. Focused positivity strategy is a solution-based therapeutic approach that encourages people to thrive and achieve goals, rather than focusing on their weaknesses and the obstacles they create.
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