The Psychology of Performance Anxiety — how to reclaim your edge
Whether you’re an athlete, executive, or creative professional, performing under pressure is part of the game. But when anxiety takes the driver’s seat, your mind and body can sabotage the very performance you’ve trained for.
Understanding the psychology behind performance anxiety is the first step toward reclaiming your edge and performing at your best.
What is Performance Anxiety?
Performance anxiety is more than just nerves. It’s a psychological and physiological response to high-pressure situations. Your brain perceives the event as a potential threat, triggering your body’s fight-or-flight response. This can lead to symptoms like:
Racing thoughts
Rapid heartbeat
Sweaty palms
Shaky hands or voice
Mental blocks or "blanking out"
For high achievers, these symptoms can feel especially frustrating because they clash with your preparation, skills, and competence.
The Psychology behind it
At its core, performance anxiety often stems from:
Fear of failure – Worrying about letting yourself or others down.
Perfectionism – Placing unrealistic expectations on yourself.
Over-identification – Tying your entire identity or worth to the outcome of a performance.
Hyper-focus on audience perception – Constantly wondering, What will people think if I mess up?
These mental patterns trick your nervous system into interpreting normal challenges as dangerous threats.
How performance anxiety impacts your edge
When anxiety hijacks your focus, it narrows your attention, drains your energy, and undermines confidence. Instead of entering a flow state, you become hyper-aware of mistakes, lose trust in your instincts, and underperform in situations that matter most. Left unmanaged, performance anxiety can chip away at self-esteem and reduce motivation over time.
Strategies to reclaim your edge
The good news: performance anxiety is highly manageable. With the right tools, you can shift from survival mode to peak performance.
Shift the Inner Dialogue
Replace self-critical thoughts with performance-focused affirmations. Instead of thinking “I can’t mess this up,” try “I’ve trained for this, and I’m ready.”Ground the Nervous System
Use techniques like deep breathing, progressive muscle relaxation, or visualization to calm your body’s fight-or-flight response.Reframe Failure
See mistakes as feedback rather than proof of inadequacy. Every performance offers data you can use to improve.Detach from Outcomes
Anchor your identity in effort and growth, not results. You are more than a single game, meeting, or performance.Practice Under Pressure
Simulate high-pressure scenarios in training or rehearsal to normalize the stress response and build confidence.
If performance anxiety consistently holds you back, working with a therapist can help you rewire unhelpful thought patterns and regulate your nervous system. Approaches like Brainspotting and performance-focused therapy are especially effective for high-achieving individuals and athletes.
Performance anxiety doesn’t mean you’re unprepared or incapable. It means your body is trying to protect you in the wrong way at the wrong time.
By understanding the psychology behind it and practicing targeted strategies, you can calm the mind, reset the body, and reclaim your edge when it matters most.
✨ At Bree Sutton Therapy, we specialize in helping athletes and high-performers manage anxiety so they can thrive under pressure. Ready to reclaim your edge? Contact us today.