We all experience jittery feelings from time to time, whether you’re an executive or a singer. But if you regularly experience overwhelming self-doubt, fear of failure, or the pressure to meet expectations at work, it’s time to do something about it. Talk therapy, meditation, and virtual EMDR are some of the approaches a therapist might recommend.
What is performance anxiety?
Performance anxiety often ties to perfectionism or self-doubt, where you set unrealistically high standards for yourself and fear falling short. It stems from a fear of being judged, failing, or not meeting expectations. It’s not limited to artists or public speakers but can affect anyone in high-stakes situations like giving a presentation, attending an interview, or even playing a sport.
Workplace concerns to discuss with your therapist
Workplace anxiety doesn’t always appear before a presentation or interview. It may affect everyday interactions, decisions, and confidence. Here are some examples that can help you express your concerns better:
- Fear of feedback: You expect criticism whenever your manager asks to speak with you.
- Pressure to be perfect: Small mistakes trigger shame or doubts about your professional ability.
- Avoidance: You delay emails, difficult conversations, or applications because you fear the outcome.
- Past workplace experiences: A humiliating review or conflict still feels upsetting when you recall it.
- Persistent self doubt: You question your competence despite positive feedback or previous achievements.
Your therapist can explore these patterns and discuss whether EMDR fits your needs. Excessive workloads, bullying, and unclear expectations also deserve attention. Therapy may form one part of a broader support plan.
What is EMDR? How does virtual EMDR work?
EMDR stands for Eye Movement Desensitization and Reprocessing. This structured therapy helps people address distressing memories and the beliefs connected to them. A therapist may consider EMDR when earlier experiences contribute to current workplace anxiety.
Treatment includes assessment, preparation, memory work, and regular progress reviews. During memory work, you focus on an experience alongside guided eye movements, alternating sounds, or taps. The goal involves reducing distress and developing a more balanced perspective.
Virtual EMDR follows the same treatment framework through video appointments. Your therapist may use an onscreen visual, alternating audio, or guided taps. Together, you choose an approach that suits your needs and available equipment.
How virtual EMDR reduces career and performance anxiety
1. Address Negative Beliefs
Workplace anxiety can come with beliefs such as “I’m not capable” or “Mistakes make me worthless.” Your therapist explores whether distressing experiences contribute to these beliefs.
EMDR may help reduce the emotional impact of those experiences. As treatment progresses, a more balanced belief may feel believable, such as “Mistakes don’t define my ability.”
2. Process Stressful Events
Have you ever completely blanked during a presentation? When you experience a distressing situation like that, your brain may struggle to fully process the memory and make you experience heightened emotions when it happens again.
EMDR uses guided eye movements or alternating sounds to recollect these experiences and helps your brain process them in a more effective manner. Over time, you’ll move past the event and replace fear and distress with calm and confidence.
3. Improve Focus and Clarity
Chronic anxiety clouds judgment and decision-making. EMDR processes mental fog and feelings of burnout and helps desensitize you to stress triggers. As a result, you stay calm under pressure and make thoughtful decisions during high-stakes situations.
4. Break the Fear Cycle
The fear of failure often feeds on itself. You get so worried about failing that you end up procrastinating or avoiding tasks altogether. What follows is feelings of incompetence and lack of motivation to do better career-wise. EMDR will help you disrupt this loop in a structured approach.
After your EMDR session
Some people feel tired or emotionally unsettled after EMDR sessions. These reactions alone don’t tell you whether treatment is effective. Your therapist reviews changes in distress, symptoms, and daily life to assess progress.
Allow time to rest after appointments, and follow your agreed support plan. Tell your therapist about reactions that persist, intensify, or disrupt your usual activities.
Notice changes in your workday
Choose one or two workplace goals with your therapist, such as:
- Receive feedback from a supervisor without immediately doubting your ability.
- Correct a mistake without replaying it all evening.
- Share an idea despite nerves.
- Start a task you would usually avoid.
- Finish work without repeatedly checking messages.
Discuss what feels easier and what still feels difficult at your next appointment.
Online EMDR therapy in Ontario
When every mistake feels personal, work can follow you home long after the day ends. In our sessions, we can explore the experiences behind that pressure and your fear of failure.
As an online Toronto therapist trained in EMDR and IFS, I adapt our work to your needs. Together, we can address difficult memories and develop ways to handle everyday workplace stress.
I offer virtual therapy across Ontario. Book a free consultation to discuss what you’d like help with.