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.
What is EMDR? How does virtual EMDR work?
Career and performance anxiety may feel like a mountain too steep to climb, but virtual EMDR helps you break it into manageable steps. EMDR helps reprocess distressing memories or negative beliefs by stimulating the brain’s natural ability to heal.
While during an in-person session, the therapist uses her hands for bilateral stimulation (to mimic your eye movement during REM cycle), virtually they use a software that you’re most comfortable with. Both are equally effective.
How virtual EMDR reduces career and performance anxiety
1. Rewrite Negative Beliefs
Someone with performance anxiety gets thoughts like “I’m not good enough” or “I always fail”. Online EMDR helps you turn them into empowering narratives like “I can handle challenges” or “I am capable.” With a clear mind, you take back the power of approaching your career goals and maintaining a healthy work-life balance.
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, one session at a time.
EMDR therapy can sometimes make you feel drained. During sessions, you revisit past experiences and confront emotions that your brain may have suppressed. This process can drain your mental energy but it is also a sign that the therapy is working.
Indulge in a couple self-care activities post sessions. A gentle walk, yoga, or guided meditation can help ease tension and restore balance. Journaling is another powerful tool to process your thoughts, gain clarity, and calm your mind.