The meeting starts in three minutes.

Your heart is pounding. Your hands tremble slightly. You can feel the rush of blood through your body, and yet your mind has gone completely blank. You’re about to present to the board. You know you prepared. You’ve spent weeks refining your slide deck. Still, you feel underprepared and unsure.

This experience is deeply familiar.

Maybe you felt it in high school, just before serving the ball in a volleyball game. Or on the field before the snap. Perhaps it showed up before a major college presentation, or backstage as you were waiting for the curtain to rise.
No matter the setting, performance stress is something nearly all of us encounter at some point in our lives, and is often something that former athletes and performers transfer into their professional work lives.

What Is Performance Stress?

At its core, performance stress is simply stress, a natural physiological response to a perceived challenge or threat.

It’s not limited to athletes or performers. It shows up in boardrooms, classrooms, interviews, and everyday high-pressure moments. Many people assume it’s something they’ll eventually “get over,” but that’s only partially true. Without actively developing skills to manage it, performance stress tends to resurface whenever the stakes feel high.

Why Does It Feel So Debilitating?

Our bodies are remarkably effective at keeping us safe. When we perceive a threat, whether physical or psychological, our brain activates the stress response system.

This leads to the release of cortisol and triggers the familiar “fight-or-flight” response:

Increased heart rate
Muscle tension
Narrowed focus
Difficulty thinking clearly

Importantly, the brain doesn’t distinguish much between real and perceived threats. A high-stakes presentation can trigger a similar response to a physically dangerous situation. While this response is essential for survival, it can interfere with performance. Elevated muscle tension can impact physical coordination, and a racing mind can make it harder to think clearly, communicate effectively, or stay present.

Don’t Aim to “Calm Down”

Let's debunk a common misconception: peak performance does not come from being completely calm. In fact, optimal performance requires a certain level of energy or arousal. In sport and performance psychology, this is known as the Individual Zones of Optimal Functioning (IZOF), a theory founded by Yuri Hanin.

Think of it like a curve:

Too little energy → underperformance (low focus, low motivation)
Too much energy → overwhelm (anxiety, tension, mental blocks)
The middle zone → optimal performance

This “sweet spot” is different for everyone, and even varies by situation. The energy you need for a competitive game may be very different from what you need for a professional presentation.

The goal isn’t to eliminate stress. It’s to regulate it.

Finding Your Optimal Zone

Developing an awareness of your ideal performance state is key. While working with a professional can accelerate this process, and often lead to better results, there are practical tools you can implement yourself.

Strategies to Increase Energy

Music
Upbeat, fast-tempo music can elevate energy levels and help you feel more activated and ready. Key: finding music with a high beats-per-minute ratio

Visualization
Mentally rehearsing your performance can prime both your mind and body. Picture yourself succeeding, whether that’s delivering a clear presentation or executing a strong athletic play. Key: ensure that you are specific. See things play out as if you are executing the actions yourself.

Strategies to Reduce Stress

Deep Breathing
Slow, controlled breathing signals safety to your nervous system. Inhale deeply through your nose, allowing your lungs to fully expand, then exhale slowly through your mouth. This simple technique can quickly reduce physiological tension. Key: try counting to 3 on each inhale and exhale to help slow your breathing.

Pre-Performance Routines
Consistent routines create a sense of stability and control. Whether it’s a sequence of movements, thoughts, or actions, repeating the same routine before each performance can reduce uncertainty and help you perform with consistency. Key: this MUST be intentional and stay the same each time you complete it.

Final Thoughts

Performance stress is a universal human experience. It’s not something you simply “get over,” but something you learn to work with.

As you move through life, new challenges and high-pressure moments will continue to arise. The goal is not to eliminate stress entirely, but to develop the skills to navigate it effectively.

And in many ways, that’s a sign you’re stepping into meaningful opportunities. Moments that matter.

Sources:

Robazza, Claudio, et al. “Emotion self-regulation and athletic performance: An application of the IZOF model.” Psychology of Sport and Exercise, vol. 5, no. 4, Oct. 2004, pp. 379–404, https://doi.org/10.1016/s1469-0292(03)00034-7.

Performing Under Pressure: How to Manage Performance Stress