Taming Performance Anxiety: Practical ACT Techniques for Your Next Big Moment
Performance anxiety—it’s that heart-pounding, mind-racing feeling that crops up when you’re about to do something important. Whether it’s stepping onto a sports field, delivering a presentation, or performing on stage, that flood of nerves can feel overwhelming. But what if you didn’t have to fight it? Enter Acceptance and Commitment Therapy (ACT), a powerful approach that helps you manage anxiety by shifting your relationship with it.
In this blog, I’ll walk you through the science behind ACT and give you practical tasks to help you stay grounded and focused when it matters most.
What is ACT?
ACT isn’t about getting rid of anxiety. Instead, it’s about accepting those anxious thoughts and feelings while committing to actions aligned with your values. Think of it like this: your anxiety is a passenger on a bus you’re driving. It might yell directions or try to distract you, but you’re still in control of where you’re going.
Step 1: Get Present with Mindfulness
Anxiety often pulls us into the future, making us worry about what might go wrong. Mindfulness anchors you to the present moment so you can focus on what’s within your control.
Try This: The 5-4-3-2-1 Grounding Exercise
When anxiety creeps in, take a moment to pause and engage your senses:
See: Name 5 things you can see around you.
Touch: Identify 4 things you can feel (e.g., the chair you’re sitting on).
Hear: Notice 3 sounds in your environment.
Smell: Acknowledge 2 scents (or think of your favorite ones).
Taste: Focus on 1 thing you can taste, even if it’s just the air.
This simple exercise brings you back to the here and now, where anxiety has less power over you.
Step 2: Diffuse Unhelpful Thoughts
ACT teaches that you don’t have to believe every thought you have. Instead, you can learn to notice those thoughts without getting tangled in them.
Try This: The “I’m Having the Thought That...” Technique
When an unhelpful thought pops up (e.g., “I’m going to fail”), reframe it by saying, “I’m having the thought that I’m going to fail.”
Notice the difference? This simple tweak creates distance between you and the thought, making it easier to see it for what it is—just words in your mind, not facts.
Step 3: Clarify Your Values
Anxiety can trick you into avoiding situations that matter to you. But ACT reminds us that we can choose to act in line with our values, even when we feel anxious.
Try This: Values Check-In
Ask yourself:
What’s most important to me in this moment?
How do I want to show up, regardless of the outcome?
For example, if you’re giving a speech, your value might be connection—sharing your message authentically rather than aiming for perfection.
Step 4: Take Committed Action
Once you’ve clarified your values, it’s time to take action, even if anxiety is along for the ride.
Try This: Break It Down
If your goal feels overwhelming, break it into smaller steps. For instance:
Big Goal: Compete confidently in your next tournament.
Small Steps: Pack your gear the night before, practice deep breathing on the way there, remind yourself of your values before stepping onto the field.
Each small step reinforces your ability to act in the presence of anxiety.
Final Thoughts: Make Space for Your Anxiety
Managing performance anxiety isn’t about eliminating it—it’s about learning to live with it while staying true to what matters to you. By practicing ACT techniques like mindfulness, thought diffusion, and values-based action, you can show up fully, even when anxiety tags along.
Remember, you’re not alone in this. Everyone feels nervous before big moments. The key is to keep moving forward, one value-driven step at a time.
If you try these techniques, let me know how they work for you! Reach out—I’d love to hear your story.