Body on alert, racing thoughts, and the feeling of having everything at stake in an instant. This unconscious mechanism can be triggered in anyone and should not be stigmatized. An important test, in fact, can “tighten” the breath and speed up thoughts. It is not weakness: it is a response that involves both mind and body and that, if understood, can be managed effectively and safely. Performance anxiety is one of the most widespread forms of situational anxiety: let’s see what triggers it, when it can manifest, and what the most effective natural remedies are.
What is Performance Anxiety
In clinical terms, we are talking about a circumscribed form of social anxiety: the worry is linked to the act of “performing” and to others’ evaluation. The DSM-5 provides the specifier “performance-only” to indicate cases where the fear is limited to speaking or performing in public. On the subjective level, the sequence is typical: hyper-selective focus on error, muscle tension, tachycardia, shortness of breath, mind going blank. Distinguishing this state from trait anxiety (a stable tendency to worry) helps to choose more targeted interventions.
Here are some of the most frequent warning signs:
● sweating and cold hands,
● tremors,
● knot in the stomach,
● difficulty concentrating or recalling studied information,
● fear of “going blank”.
These signals reflect an intense physiological activation; they do not indicate low personal worth, but a system on hyper-alert. Sleeping little in the hours before amplifies the phenomenon, while a sleepless night can increase anxiety by about 30% the following day.
Main types of performance anxiety
Situations change, but the underlying mechanism is similar: fear of judgment, focus on the result, avoidance — meaning the active withdrawal from thoughts, emotions, situations, or people perceived as threatening or unpleasant.
1. Sexual Performance Anxiety
Anxiety-avoidance cycle, effects on desire/erection/orgasm.
In sexual performance anxiety, attention shifts from the experience to “how am I doing” (spectatoring). This self-monitoring reduces arousal and fuels the cycle of anxiety / lowered response / avoidance.
Barlow’s cognitive-affective model explains the dynamic well and guides interventions such as sensate focus exercises and the restructuring of performance-related beliefs. These are also useful when concerns arise about desire, orgasm, or performance anxiety related to erection.
2. Sports: outcome pressure and pre-competition routine
Expectations, rankings, and the presence of an audience increase onset. Without a proper routine, the excess of energy becomes inhibiting. Short breathing protocols and task-oriented self-instructions improve arousal control. In general, regular physical exercise has small-to-moderate but consistent anxiolytic effects.
3. Work/Study: exams, interviews, deadlines
In work performance anxiety (or job performance anxiety) and in study, the implicit formula is often “I’m worthy if I perform.” Test anxiety combines physical symptoms and catastrophic thoughts. High levels increase the risk of emotional distress and poorer outcomes. Interventions on learning strategies, gradual exposures, and mindfulness exercises reduce the perceived load.
4. Public speaking and artistic performances
Speaking in front of a group or stepping on stage concentrates attention on possible mistakes. The prevalence of stage anxiety, for example, is frequent among musicians. Cognitive-behavioral therapy and physiological management techniques are among the most studied approaches for the benefits observed.
Causes and Risk Factors
Understanding what fuels performance anxiety makes it easier to intervene:
· Rigid cognitions: “all-or-nothing” thinking, excessive perfectionism, and exclusive focus on the outcome foster performance anxiety. Lowering unrealistic standards and reframing mistakes as information is a concrete first step;
· Poor sleep: not sleeping enough amplifies anxiety;
· Caffeine: pre-performance caffeine can disturb sleep quality and increase onset, especially if taken in the evening hours;
· Sedentary lifestyle: physical activity, even moderate, is associated with a lower risk of anxiety and symptom reductions in adults with anxiety disorders;
· Past experiences: a significant failure or an embarrassing episode can influence later performances, especially if interpreted as “that’s how I am” instead of “that’s how it went”.
Natural remedies for performance anxiety: what really works
What follows is a set of practical, low-risk tools to gradually overcome performance anxiety. If symptoms are intense or persistent, consulting a professional is always recommended.
1. Quick “on the spot” techniques
● Slow breathing and HRV biofeedback: 2–5 minutes at a slow pace (about 5–6 breaths/min) before the test improve cardiorespiratory coherence and reduce state anxiety. Evidence from meta-analyses shows an overall mild-to-moderate benefit;
● Brief muscle relaxation and 5-4-3-2-1 grounding: bring attention back to the task and reduce immediate rumination (useful as performance anxiety remedies in the moments just before the test).
2. Lifestyle and habits
● Sleep hygiene: prepare the “strategic” night (consistent routine, reduced light exposure, cool room). After a sleepless night, anxiety increases significantly: prevention is more effective than correction;
● Mindful caffeine use: if sensitive, avoid high doses and intake within 6–8 hours before; EFSA notes that single doses up to 200 mg are generally safe but may increase sleep latency in susceptible individuals;
● Regular movement: brisk walking, resistance training, or light aerobic activity help reduce anxiety levels over time.
- Herbal remedies and supplements
● Ashwagandha (Withania somnifera): systematic reviews and the ODS/NIH fact sheet report reductions in stress/anxiety in some RCTs, with variable methodological quality;
● L-theanine: a recent study indicates possible benefits on anxiety and related symptoms.
- Mindfulness and cognitive tecniques
● Mindfulness-Based Programs: moderate efficacy on stress and anxiety in non-clinical and clinical populations; in one RCT, it was found to be non-inferior to escitalopram in treating anxiety disorders;
● Restructuring perfectionism: targeted CBT interventions reduce dichotomous thinking, fear of mistakes, and procrastination, with positive effects on performance.
These are mental techniques for performance anxiety with a good benefit/time ratio.
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CBD products
Cannabidiol (CBD) is not psychoactive like THC.
In experimental contexts of simulated public speaking, intermediate single doses reduced anxiety compared to placebo, following a typical inverted-U dose-response curve. Evidence on prolonged use remains heterogeneous, with mixed results depending on dosage, treatment duration, and clinical conditions considered.
H2 - Focus on CBD to overcome performance anxiety
Cannabidiol (CBD) is the subject of growing interest also in relation to performance anxiety. As studies show, its action is multimodal: on the one hand, it modulates the endocannabinoid system, and on the other, it interacts with serotonergic receptors such as 5-HT1A, a mechanism that could explain part of its anxiolytic effects.
H3 - Experimental evidence on the use of CBD for performance anxiety
In controlled studies simulating situations of strong social exposure – for example, public speaking – CBD has been shown to reduce subjective anxiety levels compared to placebo. The effectiveness appears to be more pronounced at intermediate doses, following an inverted-U dose-response curve (Bergamaschi et al., 2011). These studies, however, mostly concern acute use; there is still no solid data on the long-term effectiveness of CBD.
H3 - Safety and precautions on the use of CBD for performance anxiety
Major studies and institutional assessments indicate a generally favorable safety profile but call for caution due to variability in preparations and the not-always-uniform methodological quality of studies.
It is also necessary to consider the most common adverse effects (such as drowsiness, fatigue, and gastrointestinal disturbances) and, above all, possible drug interactions: CBD can inhibit cytochrome P450 isoenzymes (including CYP3A4 and CYP2C19), potentially impacting plasma levels of numerous medications. For those undergoing treatment, consultation with a physician before introducing it into a wellness routine is therefore essential.
In summary, CBD can represent an additional support within structured paths for managing performance anxiety, but its use should be guided by professional advice.
When evaluating products, it makes sense to prioritize supply chain transparency and independent laboratory analyses; in this regard, lines such as Eusphera CBD oils pay particular attention to quality and safety, which are central elements for responsi
