Takeaway:
Performance anxiety is a common challenge in the workplace, but it can feel particularly intense for people of color. Navigating expectations, stereotypes, and the pressure to stand out—or blend in—can add extra layers of stress. In this blog, we’ll explore what performance anxiety is, what causes it, and how people of color can effectively manage it while maintaining their mental health and well-being.
What is Performance Anxiety?
Performance anxiety at work is the fear or apprehension that comes with the pressure to meet expectations or deliver results. It often manifests as nervousness, self-doubt, or fear of failure. For people of color, these feelings are sometimes heightened by additional concerns such as being judged based on racial stereotypes, or the fear of making mistakes that might reinforce those stereotypes.
What Causes Performance Anxiety?
Several factors contribute to performance anxiety, including the pressure to meet high standards, the fear of judgment, and the stress of being in environments where there is little diversity. For people of color, these factors can be more acute due to:
Fear of stereotyping: There’s a concern that any mistake might reinforce negative stereotypes, leading to heightened pressure to perform flawlessly.
Lack of representation: Being one of the few people of color in a workplace can make you feel more visible, increasing the feeling that your performance is under constant scrutiny.
Imposter syndrome: This common phenomenon is where high-achieving individuals feel they don't belong or their success is undeserved. For people of color, this can be compounded by the feeling that they must work twice as hard to prove their worth.
Overcoming Imposter Syndrome at Work
Imposter syndrome often goes hand-in-hand with performance anxiety. As a person of color, you may feel like you're not qualified enough to be in the room, despite evidence of your achievements. This can lead to self-doubt and the belief that any success you’ve had is due to luck or external factors, rather than your own abilities.
To combat imposter syndrome, it’s important to remind yourself that you’ve earned your position through your skills, hard work, and dedication. Self-affirmation, seeking mentorship, and recognizing your achievements are key steps to overcoming this internalized doubt.
How to Handle the Pressure to Perform Perfectly
The pressure to perform perfectly is a significant driver of performance anxiety, especially if you feel you’re under the microscope. Here’s how to manage that pressure:
Shift your mindset from perfection to progress: No one is perfect. Focus on the progress you make and the effort you put in, rather than expecting yourself to meet an impossible standard.
Break tasks into smaller steps: Tackling small, achievable goals can help you feel more in control and less overwhelmed.
Embrace failure as part of the process: Everyone makes mistakes, and failure is often a critical part of learning and growth. The important thing is to learn from those mistakes and move forward.
What to Do When You Feel Isolated at Work
Feeling isolated at work can amplify performance anxiety. When you’re the only—or one of the few—people of color in a workplace, it can be challenging to find your place. Here are a few strategies to cope:
Find a support network: Seek out colleagues, mentors, or professional groups that share your experiences. Many companies have Employee Resource Groups (ERGs) or diversity networks where you can connect with others who understand the challenges you face.
Create your own space: If your workplace doesn’t have a support system in place, consider starting an initiative to bring together colleagues from underrepresented backgrounds. You’d be surprised how many others might be feeling the same way. If you’re facing a hard time in taking that first step, you may want to seek help first from someone who can make you understand your thoughts and feelings, so when you face these people, you build confidence in yourself and do the same to others.
Take breaks: It’s important to step away and recharge, especially when you’re feeling overwhelmed by isolation. Regular breaks can help reduce anxiety and improve mental clarity.
Handling Microagressions and Workplace Bias
Unfortunately, microaggressions or subtle forms of bias can contribute to performance anxiety. These small comments or actions may not be overtly racist but can still create discomfort or undermine your confidence. Addressing microaggressions in the workplace requires a thoughtful approach:
Stay calm and collected: When possible, address the microaggression directly but calmly. Providing feedback can help others become more aware of their behavior.
Seek support: If the issue persists, document the behavior and seek guidance from HR or a trusted supervisor. Having a support system can help you navigate these situations with more confidence.
What If You Still Feel Out of Place
There may come a time when, despite your best efforts, the workplace simply doesn’t feel like a good fit. If you find that your mental health is suffering and you’re unable to be your authentic self, it might be time to reevaluate your environment. It's essential to be in a space that nurtures your well-being and growth. Staying in a place where you constantly feel out of place can affect your emotional and mental health. You deserve to work in a place that values you for who you truly are.
Embrace Your Authentic Self at Work
Learning to feel comfortable in your own skin at work takes time, but once you do, you’ll stop feeling like an outsider. It’s entirely possible to be different and still succeed in your professional life.
As you work towards finding a sense of belonging, remember to focus on what you can control. Release the need to manage things beyond your influence, and put your energy into being the best version of yourself. Here are a few important reminders:
Be kind to yourself: Constantly feeling on edge can be exhausting. Make time for activities that help you relax and recharge.
Assume positive intent: Give others the benefit of the doubt. This can help you avoid feeling triggered by what others say or do.
Be seen as a person, not a label: Let people experience you as an individual, beyond any preconceived labels or stereotypes.
By recognizing and utilizing your unique strengths, you can successfully navigate performance anxiety and find your place in any professional setting.
Seeking Support for Lasting Change
If you’re struggling to find your place at work, seeking external support can be a powerful step. Reach out today to learn more about how I can help. I specialize in helping individuals with anxiety, perfectionism, and self-esteem, and I can offer you tools to better navigate workplace challenges.
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