Four ways to overcome performance anxiety, according to a confidence coach

Feeling a flutter of nerves before a big race, an important interview, or any high-stakes event is common, but psychologist and confidence coach Cindra Kamphoff says there are concrete ways to manage that anxiety in the moment.

According to Kamphoff, performance anxiety often builds in the run-up to an event as people fixate on potential mistakes or outcomes they cannot control. She argues that shifting attention away from those fears, rather than trying to suppress them outright, can help calm the nervous system.

Naming the feeling

One strategy Kamphoff recommends is simply acknowledging the anxiety out loud or in one's own mind, rather than fighting it. Labeling the emotion as it arises can reduce its intensity and make it easier to move past.

Reframing nerves as readiness

Kamphoff also suggests reinterpreting the physical sensations of anxiety, such as a racing heart or sweaty palms, as signs the body is preparing for action rather than signals of impending failure. This kind of reframing, she says, can turn jitters into a source of focus.

Using small mental rituals

Among her more memorable tips is a visualization technique: imagining flushing a mistake or a worry down a toilet, a playful mental cue she says can help people let go of a stumble and move on to the next moment without dwelling on it.

Building confidence before the moment arrives

Finally, Kamphoff emphasizes preparation well before the event itself, including rehearsing positive self-talk and visualizing successful outcomes, as a way to build a reserve of confidence to draw on when nerves strike.

Her broader message is that performance anxiety does not need to be eliminated entirely to succeed; it simply needs to be managed so it does not take over in the moment that matters most.