Performance Anxiety At Work: How To Overcome It

We dive into performance anxiety at work, the symptoms, and tips to overcome it.

According to the World Health Organisation, approximately 260 million people across the globe live with anxiety. And around 875,000 workers in the UK reported experiencing work-related stress, depression or anxiety in 2022/2023.

These figures show just how many of us are affected by work-related anxiety of some description. But what does that mean for our health?

Prolonged anxiety can manifest in a number of symptoms, including poor sleep, stomach issues, and difficulty focusing. When left unmanaged, this can be extremely debilitating for sufferers.

In particular, a growing number of British workers are experiencing performance anxiety at work. As this issue continues to rise, we’ve put together a guide to support people facing feelings of stress around their job performance.

By the end of this guide, you’ll know:

• What is performance anxiety at work
• Symptoms of workplace anxiety
• Tips on how to deal with performance anxiety at work

What Is Performance Anxiety At Work?

In the workplace, performance anxiety is when employees become overly concerned about other people’s opinions about their ability to perform their work tasks. 

This explanation sums it up well: 

“Performance anxiety refers to the anxiety that people experience in anticipation of and/or during important tasks, resulting in impaired performance” (Angelidis et al., 2019, p. 2).

According to experts, it can surface when workers feel like they’re in the spotlight and could fail.

In most cases, it’s the opinions of others and not the task itself that is creating these feelings of stress. Indeed, it’s not a reflection on the worker’s ability or skill set, but more about their ability to control their nerves.

There are certain scenarios which tend to cause employees performance anxiety. These include during job interviews or salary negotiations, giving presentations, training others, or dealing with workplace conflicts.

Performance anxiety is much more common than most people realise, and it can negatively impact the individual’s quality of life both inside and outside the workplace.

Next up: We look at the most common symptoms of performance-related stress.

Performance Anxiety At Work Symptoms

Anxiety around performance can lead to both physical and behavioural symptoms when not managed correctly. Here are some of the most common ways it can manifest.

Physical symptoms of anxiety

• Trembling
• Dry mouth
• Excessive sweating
• Pounding heart or palpitations
• Trouble sleeping
• Feeling sluggish and burnt out
• Headaches
• Gastrointestinal issues
• Teeth grinding 
• Changes in appetite
• Constant fidgeting and inability to relax

Psychological symptoms of anxiety

• Withdrawing from social situations
• Irritability
• Negative thought patterns (being overly self-critical)
• Feeling lethargic and apathetic 
• Difficulty concentrating
• Feelings of overwhelm
• Depression

How To Overcome Performance Anxiety At Work

You don’t need to suffer from performance anxiety in silence. In fact, reaching out to a trusted colleague or loved one can help you manage the burden and find healthy ways to cope.

If you’re experiencing anxiety about performance at work, try the following tips.

Get to know your triggers

There are certain events that can cause a strong reaction in us, whether it’s your workload or being micromanaged by your boss.

As such, the first step is to identify what is triggering your feelings of anxiety. Do you have a big presentation coming up? Do you feel like you don’t have the right training to perform your role properly? Have you experienced unfair treatment?

By understanding where these feelings are coming from, you can better manage them.

Break tasks into smaller actions

Sometimes a task can be overwhelming for any of us, creating feelings of anxiety or despair. One way to manage these feelings is by breaking big tasks down into smaller, bite-sized action points. That way, you can work through the tasks without feeling overwhelmed. 

Re-adjust your deadlines

Many of us tend to overcommit or take on more than we can handle. So, the next thing to do is assess your workload and deadlines. Are your deadlines realistic? Or are you being overambitious?

If you see that you’ve spread yourself too thinly, communicate this to your boss or team. The best way to approach this is by creating time estimates for each stage of a project so that your colleagues understand how much time you need to do your job properly.

If there’s no ay to extend deadlines, speak to your management team about getting some extra support to take the pressure off.

Plan ahead

Planning your week out gives you a bird’s eye view of your workload and allows you to manage your time better. Moreover, having a structured plan can make it easier to control feelings of anxiety and stay on track. 

Don’t forget to schedule time for rest, breaks, and essential admin tasks.

Speak up

Anxiety is a natural reaction to stress. So, if you’re suffering from anxiety at work or think you’re having a panic attack, speak to someone. Find a trusted colleague or manager and explain what’s going on. Not only will talking things through help to calm your nerves, but it will allow your colleagues to offer you extra support.

If you’re uncomfortable discussing this at work or you have ongoing anxious feelings, speak to a medical professional.

Develop coping tools

When your performance anxiety flares up at work, it’s helpful to have some techniques on hand to help you combat it.

For instance, learning some mindful breathing exercises can be a great way to ground yourself during periods of anxiety. Similarly, meditation or taking a walk outside can help to recentre your nervous system.

Discovering the tools and techniques that work for you can boost your confidence, as you will be better equipped to deal with anxious thoughts.

The Impact Of Performance Anxiety In The Workplace

As well as significant physical and psychological symptoms, performance anxiety can also have a negative impact on the workplace as a whole. If you or a colleague is suffering from performance-related stress, you may notice a drop in performance.

In addition, employees may experience a reduction in job satisfaction, reduced productivity, and decreased innovation and creativity. All of this can affect the bottom line, increase employee turnover, and create a wider issue when it comes to company culture. 

It can also damage a company’s reputation and its ability to attract top talent. As such, it’s vital that employers support workers experiencing stress.

In the next sections, we look at common causes and ways employers can support employees and reduce performance anxiety at work.

Common Causes Of Workplace Anxiety

Everybody is different. That means that while some people thrive in high-pressure environments, others don’t. As a result, it’s crucial that both employees and employers understand the most common root causes of performance anxiety in the workplace.

Here are some of the most common reasons behind work-related stress:

• Long hours and heavy workloads
• Poor communication 
• Job insecurity and layoffs
• Poor management – micromanagement or too little direction
• Insufficient resources
• Employees don’t have the skills for their job role
• Lack of meaningful work tasks
• Harassment, discrimination, or other unfair treatment
• Feeling isolated from colleagues
• Staff are unsure of their responsibilities
• Lack of promotional opportunities

How Can Employers Support Staff With Performance Anxiety?

Some level of anxiety is inevitable in the workplace, especially in high-stakes environments. However, there are still plenty of ways that employers can enhance employee well-being and get to the root cause of performance anxiety.

Here are some best practices for employers with an anxious workforce:

• Get to know the signs – Getting familiar with the tell-tale signs that a worker suffers from performance anxiety can help you intervene. Look out for talented employees who turn down promotions or avoid tasks related to public speaking or taking a leading role.
• Hold regular check-ins – Scheduling check-ins can help you connect with struggling employees and offer additional support when needed.
• Be transparent about mental health – Doing your part to destigmatise mental health issues can help to create a safe space for employees to open up about their struggles. This could mean having open conversations, workshops, and training around anxiety at work.
• Make reasonable accommodations – Providing flexible working options, mental health days, modified workloads, and even breathers during large meetings can help employees manage stress and anxiety.
• Create clear boundaries – Promote work-life balance by ensuring that all employees stick to a reasonable work schedule, take their holidays, and avoid checking emails outside of working hours. Leading by example is the best way to show employees how to disconnect.
• Work on communication – Bad (or a lack of) communication is the root cause of most workplace stress. Therefore, take note of your current communication channels and look at ways to create better ones. This may include providing communication training for managers and investing in better systems.
• Audit staff workloads regularly – Staff shortages or overwhelming workloads often cause workplace anxiety. So, encourage managers to regularly take stock of employees’ workloads and make adjustments if an individual seems overwhelmed.
• Take regular breaks – Taking five can give employees a chance to catch a breath and regain control of their anxiety. Therefore, encourage employees to take regular breaks throughout the day.
• Offer resources – Creating support groups and other resources to support staff with their performance anxiety can help them feel safe at work.

Final Thoughts

We hope the advice in this guide helps you to better manage your performance anxiety at work and inspires you to seek support from your network. If you’re an employer, helping employees overcome performance anxiety should be a vital part of your business strategy.

By ensuring the well-being of your staff, you can promote a healthier and happier working environment, boost performance and employee engagement, and reduce churn.

For more resources on workplace inclusivity, check out our employer hub and corporate blog.