Managing Performance Anxiety and Pre-Event Nerves

Whether you're stepping up to the plate in a big game, presenting an idea in a meeting, or giving a performance in front of an audience, those pre-event nerves can feel overwhelming. Performance anxiety is something many young professionals and athletes experience at some point. It’s the feeling that your body and mind may not be able to live up to expectations, whether your own or those of others. But, here’s the good news: You can manage this anxiety and turn it into an asset rather than a hindrance. Below are strategies to help you not only manage anxiety but also use it to boost your performance.

1. Shift Your Perspective on Anxiety

The first step to managing performance anxiety is recognizing that it’s a natural response to situations where we care about the outcome. When you feel those pre-event jitters, instead of labeling them as "bad" or "negative," try to reframe them as excitement or energy. In fact, both excitement and anxiety are similar physical experiences, with your heart rate rising and your muscles tightening. By changing how you perceive these feelings, you can use them to fuel your performance instead of letting them hold you back.

2. Control Your Breathing

When nerves start to take over, your body can enter fight-or-flight mode, which triggers shallow breathing, muscle tension, and a sense of panic. To counteract this, one of the quickest and most effective tools is controlled breathing. Taking deep, intentional breaths can help calm your nervous system, reduce physical tension, and regain mental clarity.

Technique: Try the 4-7-8 breathing method. Inhale for a count of four, hold for seven, and exhale for eight. Repeat this a few times before the event to ground yourself and regain focus.

3. Prepare with Visualization

Visualization is one of the most powerful mental tools available to athletes and professionals alike. By vividly imagining yourself succeeding in the event—whether it's scoring a goal, delivering a flawless presentation, or hitting a career milestone—you can create a mental blueprint for success. This practice activates the same neural pathways as actual performance, reinforcing the belief that you are capable and prepared.

Before your event, take a few minutes to sit quietly, close your eyes, and vividly imagine yourself executing every detail with confidence and ease. The more you visualize positive outcomes, the more your mind will believe in your ability to achieve them.

4. Focus on the Process, Not the Outcome

Anxiety often stems from worrying about the outcome: Will I win? Will I succeed? Will people like me? To manage this, focus on the process rather than the results. This approach brings your attention to what you can control in the moment—the actions you can take, the skills you can apply, and the mindset you can maintain.

For athletes, this might mean focusing on the fundamentals of your sport—your footwork, your breathing, your rhythm. For professionals, this might mean focusing on the clarity of your presentation or the points you want to convey rather than stressing over how the audience will react.

By shifting your focus, you reduce the pressure on the outcome and make the process itself your primary goal, which naturally alleviates some anxiety.

5. Create a Pre-Event Routine

A pre-event routine can be incredibly effective in reducing nerves because it gives your brain a sense of control and predictability. Athletes often have pre-game rituals that include warm-ups or specific mental techniques. Similarly, professionals can benefit from developing a pre-presentation or meeting routine.

Examples of pre-event routines:

• Athletes: A dynamic warm-up, listening to motivational music, or visualizing successful plays.

• Professionals: Taking five minutes to review notes, breathing exercises, or stretching to release tension.

Having a routine signals to your brain that it’s time to perform and helps reduce feelings of uncertainty.

6. Normalize Imperfection

One of the biggest sources of anxiety for young professionals and athletes is the fear of making a mistake. We all strive for perfection, but it’s important to accept that mistakes are part of growth and development. In fact, some of the greatest athletes and most successful professionals embrace their imperfections. They use mistakes as learning opportunities rather than sources of shame.

If you make a mistake during a performance, don’t dwell on it. Acknowledge it, learn from it, and keep moving forward. This mindset shift helps to prevent anxiety from spiraling out of control.

7. Focus on What You’ve Already Achieved

When nerves start to creep in, it’s easy to focus on what you fear you might lose or how you might fail. However, it’s helpful to take a step back and remind yourself of everything you’ve already accomplished. Whether it’s previous wins, successful projects, or skills you've developed over time, acknowledging your past successes can help boost your confidence and remind you that you’re capable.

Consider keeping a “success journal” where you jot down accomplishments and positive feedback. Whenever you feel nervous, look back at those moments to remind yourself that you’ve already proven you have what it takes.

8. Practice Self-Compassion 

Finally, remember to be kind to yourself. Performance anxiety is a normal response to high-stakes situations, and it's something you can manage with practice. Speak to yourself the way you would speak to a friend—offering encouragement, understanding, and support rather than criticism. Self-compassion is crucial for maintaining confidence and mental resilience.

Performance anxiety and pre-event nerves are inevitable for many young professionals and athletes. However, with practice, you’ll not only manage anxiety but also learn to thrive under pressure, turning every challenge into an opportunity to showcase your best self.

As you move forward, keep honing your mental skills just as you do with your physical ones. Remember, managing performance anxiety is not about eliminating it but learning how to control and channel it into positive action. The next time those nerves kick in, you’ll know exactly how to use them to your advantage.