Stressing over an upcoming test. Feeling panicked to speak in front of the class. Terrified of playing in the big soccer game. Getting sick over an upcoming project. Worried about doing well (or not doing well) in front of other classmates—let alone the college scout. These are all examples of performance anxiety in school and, unfortunately, common occurrences for many teenagers today.
Performance anxiety in school can be likened to “stage fright,” triggering nervousness, fear of failure, feelings of overwhelm, and a tremendous pressure to succeed. It commonly affects athletes and performers (e.g. in music or theater), but can affect any student who wants to do well in school.
The occasional bout of performance anxiety is normal, especially when big events (such as a final exam or homecoming game) arise. However, performance anxiety should never be a persistent part of a teen’s life, nor should it disrupt their ability to function or do well. If it is, and the feelings of anxiety are prolonged, getting worse, or interfering with their daily activities, an anxiety disorder may be at play.
Performance anxiety in school can be a symptom of an underlying anxiety disorder. Below we’ll unpack performance anxiety in depth, understanding what it is, how it affects teens, and how to overcome it.
What is Performance Anxiety and Why Does it Occur?
Performance anxiety is an excessive worry or fear caused by the anticipation of an important performance. It is a stress response that is often triggered by feelings of inadequacy or pressure—feelings that a person won’t be able to accomplish something specific or meet certain expectations. Performance anxiety can bring about emotional distress as well as physical symptoms.
Performance anxiety is common among students and student athletes. Those who strive for perfection and those with low self-esteem tend to be more prone to performance anxiety. Additionally, those who receive constant pressure from others to succeed might be overcome by sports or school anxiety. Examples of school-related events that can cause performance anxiety include:
- Giving a speech or presentation
- Being called on (unexpectedly) in class
- Taking an important exam
- Competing in a sport
- Interviewing with a college recruiter
- Taking part in a musical or theater performance
- Participating in a group project
- Anticipating another stressful event
Performance anxiety can be a one-time occurrence, leading up to a specific task, or can happen occasionally in anticipation of big events. It may also get progressively worse over time. Worsening symptoms which should raise a red flag to parents and educators, as an anxiety disorder may be present.
While it is a very real occurrence, performance anxiety is not a diagnosable condition. However, as noted above, it can be the symptom of other conditions including social anxiety disorder, separation anxiety disorder, and generalized anxiety disorder. Anxiety disorders of all types cause a heightened stress response in students, leading to intense feelings of fear, embarrassment, and overwhelm.
Stage Fright vs. Performance Anxiety
While stage fright and performance anxiety are often used interchangeably, there is an important distinction between the two. Stage fright is a specific fear—a short-term response to a present event that is making you feel threatened and/or scared. Anxiety, however, is founded on future happenings. It is the body’s response to the anticipation of something that will happen in the future.
The Symptoms of Performance Anxiety in Teens
Performance anxiety in school is characterized by feelings of worry, inadequacy, embarrassment, or shame. It can also involve a fear of rejection and/or fear of failure. Teens may be concerned about how specific performances might affect their future success. For example, an “off” game can feel like the end of the world for a student athlete who is striving for a sports scholarship.
The symptoms of performance anxiety are often very recognizable. But for teenagers who have a lot of changes happening developmentally, performance anxiety is not always obvious.
Most often, performance anxiety comes with overwhelming feelings of nervousness, anxiousness, and emotional distress. It may display as “freezing” or “choking up” in the middle of a performance (or being called upon). Emotional symptoms might also include:
- Persistent thoughts of failure
- Playing out negative outcomes (over and over)
- Feelings of loss of control
- Irritability, anger outbursts, and feeling “on edge”
- Excessive panic
As the body’s fight-or-flight mode takes over, physical symptoms may also occur. These include:
- Elevated heart rate
- Excessive sweating or feeling cold
- Shaky voice, hands, and legs
- Muscle tension
- Shortness of breath
- Nauseousness
- Dizziness
- Vision changes
- Pale or flushed skin
- Dry mouth
If you are a parent, an educator, or a concerned friend, be sure to watch out for the above signs. For teenagers in school specifically, you may also notice the below signs of anxiety:
- Inattention and restlessness in class
- Attendance problems or school avoidance
- Disruptive behaviors in class
- Trouble answering questions or speaking aloud in class
- Frequent trips to the nurse
- Dropping grades or problems in certain subjects
- Failure to turn in homework assignments
- Avoiding socializing with peers or group work
As you can imagine, the symptoms of performance anxiety can affect one’s ability to do well in school or sports. They can also get in the way of daily functioning, sometimes affecting one’s ability to get out of bed and come to school at all. When performance anxiety gets in the way of everyday activities and obligations, and begins to affect students’ quality of life, it becomes a larger concern.
When to Worry about School or Sports Performance Anxiety
At a surface level, stress around school and sports events can be beneficial for certain students who do well under pressure. However, performance anxiety can cause many students to struggle academically, hindering their success more than helping it.
As explained by the Child Mind Institute, anxiety “tends to lock up the brain.” For students with underlying anxiety troubles, school can be especially difficult. Negative thoughts, self-doubt, feelings of panic, and fears can overcome the mind and make it difficult to concentrate or retain information. This anxiety can also cause students to ‘black out’ or freeze when called upon in class or when presenting in front of a group. As such, students might avoid certain classes, assignments, group settings, and school altogether. This can indicate that the anxiety has escalated or become too much for the student.
How to Overcome Performance Anxiety in School or Sports
Helping a student overcome school performance anxiety in school is essential for fostering their confidence and success. This type of anxiety can make tests, presentations, and other high-stakes situations feel overwhelming, but with the right strategies in place, students can learn to manage their stress and perform to the best of their ability. These might include:
- Finding healthy ways to cope with stress.
Too often, problems with anxiety arise when a person does not know how to effectively cope with stress. However, it’s not too late to learn these mechanisms. Coping techniques like deep breathing, visualizing success, journaling, or even going for a run can provide students with a sense of control and calmness, in turn reducing anxiety. Find out what works for your teen, and encourage them to develop a healthy routine to manage stress prior to big tests, presentations, or performances.
Additionally, if your teen is overwhelmed by certain tasks (e.g. presenting a project, working in a group setting, or taking exams), you can also teach them strategies to prepare for these big events. For example, try setting up situations to practice in your home, like presentations in front of family, or simulated test-taking conditions. For those who get anxious leading up to exams, show them good test-taking habits (i.e. skipping difficult questions, structuring their time, and reading through each question thoroughly) to help them feel more prepared.
- Balance their workload.
Some of the biggest causes of stress in students today is overscheduling and a heavy workload. (In fact, more than one-third of high school students agree that stress related to schoolwork has had a negative impact on their mental health.) Students who sign up for extra course credits, who stack extracurriculars to stand out, and who are balancing sports or clubs alongside academics, might struggle to handle it all. Even students who get performance anxiety ahead of tests, or who are terrified of class presentations, might struggle to keep up on schoolwork.
If this sounds familiar, one of the best ways you can help your teen is by helping to ease up their workload. For example, consider breaking up their tasks into smaller steps and creating more manageable goals to conquer their assignments. You might also teach them time management techniques, like helping to create a schedule in advance of exams, to help reduce school-related stress.
- Teach them how to shift negative thoughts.
Helping teens challenge negative thoughts is another powerful strategy for overcoming performance anxiety. Performance anxiety is often fueled by self-doubt and negative thinking, with statements like, “I’m going to fail” flooding the mind. You can help teens shift away from this negativity and turn it into something more position, such as, “I’m going to do my best because I studied hard.” Help them build confidence through positive affirmations. Encourage them to focus on what they can control, and that their efforts are what matter most. This mindset can reduce the weight of perfectionism, which often heightens performance anxiety.
Similarly, be sure to promote self-compassion, acceptance, and love. Performance anxiety often stems from self-criticism and an overwhelming fear of making mistakes. Remind your teenager that everyone experiences anxiety at times, and it’s okay to make mistakes. Help them practice speaking kindly to themselves, just as they would to a friend who’s feeling anxious.
- Refer them to professional help.
If performance anxiety becomes a persistent problem in your teenager, or severely impacts their functioning and well-being, it may be time to seek professional support. There are anxiety treatment programs specifically designed for teenagers and young adults struggling. A professional treatment provider can offer your student the structure he or she needs to regain control, reframe negative thoughts, and build resilience. Additionally, these programs teach healthy coping strategies and stress management tactics to give teens the confidence they need to overcome performance anxiety.If you are interested in learning about anxiety treatment for your teenager, you may always contact Turnbridge for support. Turnbridge is a recognized mental health treatment provider for teens and young adults. Call 877-581-1793 to learn more.