Ever stood behind the curtain or in front of a screen, your heart racing, palms sweating, thoughts spinning—asking yourself: “What if I mess this up?”

If that sounds familiar, you’re not alone. Performance anxiety is a deeply human experience. Whether it’s a work presentation, a stage performance, or even speaking up in a meeting, the fear of judgment and failure can feel paralyzing. It’s not just nervousness, it’s the kind of anxiety that sits heavy in your chest and makes you want to run.

The solution? There are ways to manage it—and therapy for performance anxiety, especially emotion-focused therapy (EFT), is one of the most effective. This blog walks you through five powerful tips to help calm your anxiety before the spotlight hits.

1. Understand Your Anxiety: Name It to Tame It

Anxiety before a performance often shows up as physical symptoms: dry mouth, rapid heartbeat, stomach knots. Emotion focused therapy anxiety work suggests that identifying and naming these feelings helps reduce their power.

Ask yourself:

●       Am I scared of judgment?

●       Do I fear not being enough?

●       Am I chasing perfection?

Recognizing these emotions as valid, not signs of weakness, helps you create a healthier response. Anxiety isn’t the enemy, it’s your body’s way of preparing for something important.

2. Practice Self-Compassion, Not Perfection

Many high-achievers fall into the trap of perfectionism. But here’s the truth: trying to be perfect increases anxiety. Instead, try self-compassion.

Before your presentation, tell yourself:

●       “I don’t need to be perfect to be effective.”

●       “It’s okay to feel nervous—this matters to me.”

Therapy for performance anxiety often focuses on reshaping inner dialogue. When we replace harsh self-talk with kindness, the nervous energy softens into something manageable—even empowering.

3. Ground Yourself With Breath and Body Awareness

When anxiety spikes, your body goes into fight-or-flight. Your breath gets shallow, your hands may tremble, your thoughts race. Grounding techniques can pull you back into the present.

Try this:

●       Take a deep breath in for 4 seconds, hold for 4, release for 6.

●       Press your feet firmly into the ground and feel the surface beneath you.

●       Stretch your hands or arms to move nervous energy.

Emotion focused therapy encourages tuning into your body to help regulate intense emotional responses. Your breath is one of your greatest tools.

4. Visualize Success—But Keep It Real

Don’t just imagine perfection. Imagine yourself handling things well even if something goes off script. Visualize staying calm, breathing, adapting.

This kind of visualization builds emotional resilience. It prepares your brain and body to respond with grace rather than panic. Therapists often use this technique as a form of cognitive rehearsal, helping you respond rather than react.

5. Talk It Out Before You Burn Out

Talking to a therapist trained in performance anxiety or emotion focused therapy can help you unpack deeper fears like shame, rejection, or past experiences that shaped how you respond to pressure.

Even a few sessions before a big event can:

●       Help you process core emotions

●       Rebuild confidence from the inside out

●       Create practical strategies tailored to your triggers

You don’t have to battle anxiety alone. Therapy helps turn the chaos into clarity.

Final Thoughts:

Anxiety before a performance isn’t a flaw, it’s a sign that you care. What matters is learning how to hold that emotion, rather than let it control you. Through grounding techniques, self-compassion, visualization, and professional support, you can walk into your next big moment not with fear but with calm strength.