Performance anxiety is a universal experience, whether you're an athlete, artist, or professional. The moments leading up to a high-stakes event often flood us with nerves, doubts, and a cascade of physical and emotional reactions. But how we respond to these moments can shape the outcome—not just of our performance but also of our personal growth.
Dr Anna Waters, with 25 years of experience in performance psychology and collaborations with institutions like the British Olympic Association and National Ballet, offers a fresh lens on managing these challenges. Her approach integrates mental training with a focus on personal values and individualised strategies, helping performers not just survive the pressure but thrive in it.
The power of preparation and presence
Dr Waters emphasises that peak performance doesn’t always equate to winning medals or earning accolades. It's about being fully engaged and utilising 100% of your resources in the moment. She shared a poignant example of an Olympic athlete achieving a personal best while finishing last—a performance defined not by the scoreboard but by the pride and fulfilment of giving their all.
This perspective invites us to shift from outcome-based thinking to process-oriented focus. The key? Preparing the mind as thoroughly as the body. Techniques like visualisation, grounding, and mindfulness can anchor attention and reduce the noise of self-doubt and external pressures.
Unpacking beliefs and managing anxiety
Performance anxiety often stems from unhelpful beliefs, such as “I’m not good enough” or “I must be perfect to succeed”. Dr Waters highlights the importance of uncovering the roots of these beliefs—whether from a comment made by a coach years ago or internalised societal pressures.
Her process involves replacing these narratives with constructive alternatives, such as redefining “good enough” or focusing on actionable qualities like confidence and focus. Visualising success in a supportive and realistic way can also help rewire the mind for a more positive outlook.
Making friends with your inner critic
Drawing from Dr Steve Peters’ Chimp Model, Dr Waters describes the interplay of three systems in our brain: the emotional chimp, the logical human, and the automated computer. Understanding these systems allows performers to manage their inner critic—the "chimp"—and channel its energy productively.
Rather than suppressing the chimp, the goal is to collaborate with it. For instance, an athlete might leverage their chimp’s desire to “show off” to fuel confidence in a high-pressure moment. By aligning emotional and logical systems with well-trained mental programmes, performers can access flow states where actions feel natural and effortless.
Performance psychology for everyone
Dr Waters stresses that mental skills aren’t just for elite performers. They’re transferable to everyday life—whether navigating workplace challenges, giving a presentation, or maintaining relationships. The key lies in consistent practice, patience, and an openness to learning.
She also highlights the importance of building a small, trusted support network for honest feedback and encouragement. This enables performers to let go of external pressures, such as social media or public judgement, and focus on personal growth and intrinsic motivation.
By adopting a mindset of experimentation and understanding, anyone can begin the journey to unleashing their potential, both on and off the stage.