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Performance Anxiety Worksheets

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Do You Struggle with Nerves or Self-Doubt Before Performing or Presenting?



Performance anxiety isn’t just stage fright—it can show up during public speaking, interviews, athletic events, tests, or even social situations. That tight chest, shaky voice, or racing heart before stepping into the spotlight can hold you back from showing your true abilities. The fear of being judged or failing often overshadows your actual potential.


Performance anxiety is common—and it’s also manageable. With the right tools, you can shift from panic to presence and learn how to perform with confidence, not fear.


Do you relate to any of the following?


  • Do you feel physically tense or emotionally overwhelmed before performing or presenting?
  • Are you afraid of making mistakes or being judged by others?
  • Do you find yourself over-preparing, avoiding opportunities, or freezing in high-pressure moments?
  • Do your thoughts spiral into worst-case scenarios before or during a performance?
  • Do you want practical tools to feel calm, focused, and self-assured when the pressure is on?


If so, Performance Anxiety Worksheets can help you understand the roots of your anxiety, manage your thoughts and physical responses, and build the confidence to show up fully in the moments that matter most.


(+20 pages of evidence based exercises and techniques)


What’s Included?


  • What Triggers My Performance Anxiety?
  • Identifying Unrealistic Performance Standards
  • My Inner Critic’s Voice
  • Past Performances: What Actually Happened?
  • Creating a Confidence Script
  • Visualization of a Successful Performance
  • My Worst-Case Scenario – Then What?
  • Positive Feedback Vault
  • Creating a Pre-Performance Ritual
  • What Went Well (Debrief Sheet)


How These Worksheets Can Help


  • Identify your unique triggers and stress patterns around performance situations
  • Learn grounding and breathing techniques to calm your body before and during performances
  • Reframe self-critical thoughts into empowering internal dialogue
  • Build routines and mental preparation strategies that increase confidence
  • Set realistic goals and detach from perfectionism or fear of failure
  • Practice visualization and focus techniques to improve your presence and flow


Download your Performance Anxiety Worksheets today and take the first step toward showing up calm, prepared, and confident—no matter the stage, setting, or situation. You have what it takes. Let these tools help you show it.

 

You will get a PDF (589KB) file

FAQs

What people are saying

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“I’ve been facilitating mental health groups for 10 years and I’ve never come across worksheets as good as yours [including Therapy Aid].

Thank you for your wonderful worksheets and please keep them coming!”

– Gary

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“I wanted to write to you to tell you how much clarity I have received from your prompts in the journals. I bought the toxic relationship and breakup recovery ones and I will forever recommend them to others.

Thank you so much for the gift you share in the world to help others heal.”

– R – recovering from divorce and a 3 year toxic relationship right after that.

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“I am so grateful to you. I was somewhat apprehensive about facing certain things that I knew were there but had been resisting addressing. Your approach in the worksheets made it easier, more structured, and less daunting to confront… I am beginning to understand myself better and striving to be a better partner, coach and psychologist.”

– Rocio

Hi there, my name is Hadiah.

I am a counselor and the author behind Ineffable Living blog – a codependency and mental health blog.


I wanted the worksheets to be both informative and engaging, so I worked on creating clear and concise instructions, thought-provoking prompts, and activities that would encourage self-reflection.


As I witnessed the positive impact these worksheets had on my clients' progress, I realized their potential to reach a broader audience.


Whether you’re a therapist, a coach, or a counselor who is looking for tools to help your clients or simply someone who is seeking personal growth, coping strategies, or ways to enhance your overall well-being, our worksheets are here to assist you.