Performance anxiety is characterized by a fear or phobia of performing in front of an audience. Performance anxiety can refer to acting onstage, giving a speech, playing competitive sports, taking an exam and even engaging in sex. The University of Rochester Medical Center reports that performance anxiety is a treatable psychological problem caused by stress or anxiety.
Step 1
Write about your worries. In 2011, the journal "Science" published a study indicating that students who wrote a brief, expressive essay prior to taking an important exam significantly improved their scores. It was especially helpful for students who often experienced performance anxiety associated with test taking.
Step 2
Talk to a cognitive behavior therapist. A 2004 report published in the "Journal of Clinical Psychology" indicates that cognitive behavioral therapy can help change thoughts that provoke feelings of anxiety and challenge the beliefs that cause your symptoms.
Step 3
Meditate. A 2003 study published in "Medical Problems of Performing Artists" found that students who took eight meditation classes over the course of eight weeks saw a decrease in performance anxiety compared to students who did not meditate. Meditation also increased relaxation in the period immediately before the performance. Prior to the big game or giving a speech, close your eyes, breathe deeply and try to block all negative thoughts from your mind.
Step 4
Take medication. Some medications are prescribed for men with sexual performance anxiety and erectile dysfunction. Reliable sexual performance can help you relax during intercourse, which can lead to reduced levels of anxiety.
Step 5
Take beta-blockers. Beta-blockers are approved for treating high blood pressure. They're prescribed off label for treating anxiety because they block the effects of stress hormones and control physical symptoms of anxiety including rapid heart rate, sweating, hand tremors and voice trembling.
Tips and Warnings
- You cannot get beta-blockers or brand-name medications to help with sexual performance without a doctor's prescription.
- Beta-blockers and medications prescribed for reducing anxiety and treating erectile disorders have side effects of which you should be aware. Discuss all side effects with your doctor before taking any drug.
References
- University of Rochester Medical Center: Erectile Dysfunction/Impotence
- "Science": Writing About Testing Worries Boosts Exam Performance in the Classroom
- HelpGuide.org: Anxiety Medication: What you Need to Know about Anti-Anxiety Drugs
- Science and Medicine: "Medical Problems of Performing Artists"
- PubMed.gov: Cognitive Therapy for Performance Anxiety
- "Resurrecting Sex: Solving Sexual Problems and Revolutionizing Your Relationship"; David Schnarch; 2003
