Performance anxiety, sometimes called “stage fright” or “test anxiety,” is a form of anxiety that arises when individuals face situations where they must perform or meet specific expectations. This anxiety can occur in academic, social, or recreational settings—whether it’s taking a test, playing in a sports match, or speaking on stage. For teens and young adults, performance anxiety can be overwhelming, affecting their confidence and preventing them from reaching their potential. Fortunately, performance anxiety is common and treatable.
What Does Performance Anxiety Look Like?
Performance anxiety impacts teens and young adults both physically and emotionally. Recognizing these symptoms can be the first step in finding support and developing strategies to manage them.
Physical Symptoms of Performance Anxiety
- Increased Heart Rate: A racing heart or palpitations are common signs of anxiety before a performance.
- Sweating: Excessive sweating, especially in the palms or on the forehead, often accompanies anxious feelings.
- Trembling or Shaking: Physical tremors or visible shaking can make individuals feel self-conscious.
Cognitive and Emotional Signs
- Excessive Worry: Worrying intensely about the upcoming performance or fearing negative outcomes is typical for those with performance anxiety.
- Negative Self-Talk: Teens may engage in self-criticism, doubting their abilities or predicting failure.
- Fear of Failure: A deep-rooted fear of making mistakes or not meeting expectations can drive performance anxiety.
Behavioral Signs in High-Performing Teens
- Avoidance: Teens may avoid situations that trigger their anxiety, such as skipping exams or avoiding social situations.
- Procrastination: Putting off tasks related to the performance can be a coping mechanism, often to delay the anticipated stress.
- Restlessness: Physical restlessness or fidgeting is common before or during a performance.
- Decreased Performance: Anxiety can hinder performance, making it difficult for teens to show their true abilities.
- Difficulty Concentrating: Racing thoughts and anxiety can make it hard for individuals to focus.
How Performance Anxiety Affects Daily Life
For teens and young adults, performance anxiety can have a significant impact on their quality of life. It may affect academic achievements, social interactions, and even future goals. When left unaddressed, performance anxiety can limit opportunities, damage self-esteem, and prevent teens from fully participating in activities they enjoy.
Effective Treatments for Performance Anxiety
If performance anxiety significantly impacts a teen or young adult’s life, evidence-based therapies can provide lasting relief. Tailored interventions help individuals develop effective coping strategies that address the root of their anxiety, allowing them to build resilience and perform at their best.
- Cognitive Behavioral Therapy (CBT) – CBT is one of the most effective treatments for performance anxiety. It helps individuals identify and challenge negative thought patterns, replacing them with positive, confidence-boosting thoughts. CBT techniques can be particularly useful for managing self-criticism and building confidence.
- Exposure Therapy – Exposure therapy gradually introduces individuals to anxiety-provoking situations in a controlled way, helping them become more comfortable over time. For example, if a teen has stage fright, exposure therapy might involve practicing in smaller, lower-stakes settings before moving to larger audiences.
- Mindfulness and Relaxation Techniques – Mindfulness practices, such as deep breathing and progressive muscle relaxation, can help teens manage anxiety in the moment. These techniques teach them to focus on the present and calm their mind, which can be especially helpful right before a performance.
How Lumate Health Can Help
At Lumate Health, we specialize in treating anxiety disorders, including performance anxiety, in teens and young adults. Our approach combines evidence-based therapies with personalized care, ensuring that each individual’s unique needs are addressed. Through both in-person and virtual sessions, we work with teens to help them build resilience, manage anxiety, and perform confidently across various aspects of life.
If you or someone you know is struggling with performance anxiety, professional support can make a difference. Don’t let anxiety hold you back from reaching your potential. With the right tools and guidance, it’s possible to perform at your best and face challenges with confidence.