Beat performance anxiety with these quick tips

Performance anxiety stems from cognitive and somatic triggers that hinder high-level execution, but structured mental training can mitigate these effects. Performance psychologist Cindra Kamphoff advocates for the "Truth Meter," a three-question framework that replaces automatic negative thoughts with empowering alternatives. During active tasks, the "Learn, Burn, Return" method allows individuals to process mistakes, release them, and regain focus quickly. Pre-planned "power phrases"—intentional statements starting with "I will," "I can," or "I am"—serve as vital anchors during high-stakes moments, as demonstrated by Kamphoff’s own success in winning a marathon by repeating such phrases during a late-race doubt spiral. Finally, adopting a "Pause, Consider, Respond" (PCR) approach shifts behavior from reactive to intentional, while post-performance reflection should prioritize identifying small wins over self-criticism to foster long-term confidence and growth.