Fear Less, Perform More

Performance anxiety isn’t limited to athletes—it affects professionals, business leaders, performers, and anyone who must deliver under pressure. Whether you’re stepping onto the field, into the boardroom, or onto a stage, the ability to manage stress and perform at your best is a skill that can be trained.

I’ve experienced this firsthand. Growing up, I always had the typical nerves when presenting in front of a class, but when it came to team sports, I was always fine—at least once I got older.

That confidence didn’t come naturally, though. It came because I knew that my preparation was unmatched. That mindset carried me through athletics, but I found myself battling performance anxiety again in my career and life.

The worst was my first-day-of-class jitters that hit me every year for six years straight. Even at the start of the spring semester, I would get extremely nervous and even nauseous before walking into the classroom.

No amount of experience seemed to make it go away. But over time, I realized that faith in the process over the outcome helped me manage those nerves. Hence, my study of performance psychology.

As a coach, I still get those game day jitters—they’ll always be there because of the fear of the unknown. But I’ve learned how to control them instead of letting them control me.

The key has been focusing on “controllables” rather than “uncontrollables” and, in extreme cases, using my breathing to keep my body in check.

If you struggle with performance anxiety, here are seven proven techniques that have helped me—and can help you—overcome nerves and perform at your highest level.

1. Shift Your Focus from Outcome to Process

One of the main causes of performance anxiety is obsessing over results—What if I fail? What if I embarrass myself? Instead of worrying about the outcome, focus on what you can control in the present moment, such as your preparation, execution, and mindset.

Action Step: Before a big event, set three controllable goals (e.g., “Stay composed under pressure,” “Control my breathing,” “Trust my preparation”).

2. Control Your Breathing to Stay Present

When anxiety takes over, breathing becomes shallow and rapid, increasing physical tension and mental fog. Controlled breathing activates the parasympathetic nervous system, helping you stay calm and clear-headed under pressure.

Action Step: Try the 4-7-8 breathing technique—inhale for four seconds, hold for seven, and exhale for eight. Repeat three to five times before a high-pressure moment.

3. Use Mental Imagery & Visualization

Visualization primes your brain for success by allowing you to mentally rehearse high-pressure scenarios before they happen. Studies show that imagining a successful performance activates the same neural pathways as actually experiencing it.

Action Step: Before a big meeting, competition, or presentation, close your eyes and visualize yourself executing flawlessly. Engage all your senses to make it as real as possible.

4. Reframe Nervous Energy as Excitement

Your body doesn’t know the difference between anxiety and excitement—it’s the same physiological response (increased heart rate, adrenaline, etc.).

Instead of thinking, “I’m nervous,” shift your mindset to, “I’m excited.” This reframe turns stress into a source of energy rather than fear.

Action Step: The next time you feel nervous before a performance, repeat to yourself: “This is excitement. I’m ready.”

5. Establish a Pre-Performance Routine

A structured routine helps condition your brain and body to transition into high-performance mode, reducing uncertainty and nervousness.

Whether you’re an athlete warming up before a game or a professional preparing for a big pitch, a routine gives you a sense of control.

Action Step: Develop a consistent pre-performance routine that includes movement, breathing exercises, visualization, and positive self-talk.

6. Master Self-Talk and Internal Dialogue

Negative self-talk fuels doubt, while intentional, positive self-talk enhances confidence. The way you speak to yourself before and during high-pressure situations directly impacts your ability to perform.

Action Step: Identify negative thoughts and replace them with power phrases (e.g., instead of “I hope I don’t mess up,” say, “I am prepared, and I trust myself.”).

7. Trust Your Training and Preparation

Anxiety often stems from self-doubt. If you’ve put in the work, trust that preparation will carry you through. Overthinking in high-pressure moments leads to hesitation—your best performances happen when you trust yourself and execute instinctively.

Action Step: Before a critical moment, remind yourself: “I’ve done this a thousand times. I am ready.”

Final Thoughts

Performance anxiety doesn’t mean you’re unprepared—it means you care. The key is learning how to redirect that energy into confidence, focus, and execution.

Whether you’re competing, presenting, negotiating, or performing, training your mental game will allow you to thrive under pressure.

Which of these strategies will you implement first? Let me know—I’d love to hear how you apply them in your field.

If you’re looking to improve your mental clarity, performance, or overall wellness through sport psychology principles, I’d love to help you on your journey. Whether you’re an athlete, a parent, or simply someone looking to get your life back on track, I offer coaching that combines mental performance strategies with real-world, practical advice.

Click the link below ⬇️

Resources

1. Eric Hinman-Movement Memo

2. L-theanine

3. Magnesium 

4. Brian Cain Routines and Habits

5. “Red Light” on Phone