PERFORMANCE ANXIETY

A person who suffers from performance anxiety:

• Underestimates his potential to accomplish a task;

• Fears the consequences of not meeting expected requirements;

• Doubts about her ability to cope with the threat she fears;

• Amplifies the consequences of failure or an unsatisfactory result by imagining unrealistic and sometimes catastrophic scenarios. Note that this trait is specific to anxiety disorders.

To avoid the risk of finding themselves in an emotionally uncomfortable situation and to “protect” themselves psychologically, the majority of these people resort to inappropriate strategies, such as procrastination and toxic perfectionism.

Unfortunately, they only reinforce their initial difficulties and find themselves trapped in an endless spiral...

Harmful perfectionism

Having a perfectionist personality trait is not a bad thing. However, it becomes harmful when it takes over and interferes with your functioning and well-being.

The individual with adapted perfectionism

• Is conscientious

• Sets ambitious but humanly achievable goals

• Demonstrates flexibility

• Is able to readjust

• Completes all of his work without losing sight of important details

• Control your energy and maintain your life balance

• Allows oneself the right to make mistakes

• Work with satisfaction

• Recognizes his individual value outside of his performances

The individual with maladaptive perfectionism

• Criticizes himself severely and ruminates

• Seeking approval

• Has an intense fear of failure and mistakes

• Focuses on details and loses sight of the big picture

  • Continually redoubles efforts and neglects his lifestyle

• Maintains high standards for self and others

• Shows himself to be inflexible and rigid

• Feels dissatisfied

• Defined by its results

Why is the grip so strong?

What I observe with my clients is that behind the fear of experiencing failure, of being criticized or of making a mistake, they also seek to escape the feelings of guilt and shame that such situations can make them feel.

Examples: Feeling guilty about “not having done enough” to get the desired promotion or feeling shame about the perception of “having lost all credibility”.

The consequences

Self-doubt and doubt in one's abilities, beliefs held and overcompensation strategies to "control" their fears and avoid unpleasant feelings only increase the level of stress, and this significantly until reaching a threshold of psychological distress.

Look at this stress utility curve:

Too much stress is counterproductive and increases the risks to your mental health. However, the right amount of stress allows you to achieve good results while maintaining a level of job satisfaction.

So how about letting go of that self-imposed pressure to get yourself into the achievement zone?

Here are 10 step-by-step strategies to achieve healthy performance

1. Recognize the harmful characteristics of your perfectionism and/or performance anxiety;

2. Go and discover the fears that are hidden behind your behaviors;

3. Question your beliefs, taking care to put your ego aside;

4. Question yourself about your real intentions and motivations behind your behaviors;

5. Revisit your ideals in light of your real core values;

6. Learn to define yourself in ways other than your successes (or failures);

7. Accept the risk of “making a mistake” or not “being the best”;

8. Integrate the concepts of “adaptation time”, “learning”, “development opportunity” into daily life;

9. Identify a possible first action to regain control (for example: limit working time according to task X, allow breaks, delegate, etc.);

10. Seek support to facilitate the application of strategies and positive, lasting change.

Here are 5 additional strategies for managers to incorporate into management:

1. Give the right to make mistakes;

2. Encourage healthy lifestyle habits in the workplace;

3. Set collective rather than individual goals;

4. Recognize skills and efforts;

5. Be flexible and review your goals if necessary.

Finally, I leave you with a thought: how did your mentors and bosses who taught you so much acquire their rich experience?