Performance Review Anxiety
Updated September 30, 2014.
Performance review anxiety is not only experienced by those with social anxiety disorder (SAD). Everyone gets a little nervous when their work is being evaluated. For those with SAD, however, the critical and evaluative nature of performance reviews can make anxiety symptoms worse. Here are some tips to help you cope if you are dealing with an upcoming performance review.
Now is not the time to be modest or downplay your accomplishments.
Before your review, make a list of your achievements for the year, similar to what would appear on a resume: what was done and how you were involved.
Read over "kudos" emails from colleagues and clients to remind yourself of the good work that you have done. Put together a portfolio summary of one project that you are particularly proud of.
Instead of dreading an annual performance review, why not ask your supervisor to provide you with regular feedback throughout the year? Regular communication will make annual reviews easier; during the review you will simply be putting down on paper the many conversations that you have had throughout the year.
Although positive thinking alone will not alleviate anxiety about a performance appraisal, going into a review with a negative and defensive attitude will ensure that you do not have a positive experience.
Research shows that 75% of the feedback given during reviews is accurate, so it is important to listen carefully and avoid becoming defensive.
Rather than bracing yourself for criticism, approach the review as a chance to find out how you can improve.
As with any aspect of your job, it is important to treat yourself well to keep anxiety at bay. Get regular exercise, avoid caffeine, and maintain a regular sleep schedule.
If despite your efforts you still feel anxious during the review, try to release nervous tension by doing something that won't be noticed such as wiggling your toes.
Try to immerse yourself before the review so that you don't start spiraling into negative thinking. If possible, schedule the review for first thing in the morning so that you don't have time to worry about it during the day.
If you suffer with extreme social anxiety and have not yet sought professional treatment, it is important to take that first step to get help. Although coping strategies are useful for managing symptoms of anxiety, there is no substitute for proper treatment such as medication or cognitive-behavioral therapy (CBT), when anxiety is severe.
Sources:
Randall I. Performance appraisal anxiety. Black Enterprise. January, 1995.
Wager R, Harter JK. Performance reviews without the anxiety. Gallup Management Journal. July, 2007.
Performance review anxiety is not only experienced by those with social anxiety disorder (SAD). Everyone gets a little nervous when their work is being evaluated. For those with SAD, however, the critical and evaluative nature of performance reviews can make anxiety symptoms worse. Here are some tips to help you cope if you are dealing with an upcoming performance review.
Pump Yourself Up
Now is not the time to be modest or downplay your accomplishments.
Before your review, make a list of your achievements for the year, similar to what would appear on a resume: what was done and how you were involved.
Read over "kudos" emails from colleagues and clients to remind yourself of the good work that you have done. Put together a portfolio summary of one project that you are particularly proud of.
Encourage Regular Communication
Instead of dreading an annual performance review, why not ask your supervisor to provide you with regular feedback throughout the year? Regular communication will make annual reviews easier; during the review you will simply be putting down on paper the many conversations that you have had throughout the year.
Have a Positive Attitude
Although positive thinking alone will not alleviate anxiety about a performance appraisal, going into a review with a negative and defensive attitude will ensure that you do not have a positive experience.
Research shows that 75% of the feedback given during reviews is accurate, so it is important to listen carefully and avoid becoming defensive.
Rather than bracing yourself for criticism, approach the review as a chance to find out how you can improve.
Treat Yourself Well
As with any aspect of your job, it is important to treat yourself well to keep anxiety at bay. Get regular exercise, avoid caffeine, and maintain a regular sleep schedule.
If despite your efforts you still feel anxious during the review, try to release nervous tension by doing something that won't be noticed such as wiggling your toes.
Avoid Overthinking
Try to immerse yourself before the review so that you don't start spiraling into negative thinking. If possible, schedule the review for first thing in the morning so that you don't have time to worry about it during the day.
If you suffer with extreme social anxiety and have not yet sought professional treatment, it is important to take that first step to get help. Although coping strategies are useful for managing symptoms of anxiety, there is no substitute for proper treatment such as medication or cognitive-behavioral therapy (CBT), when anxiety is severe.
Sources:
Randall I. Performance appraisal anxiety. Black Enterprise. January, 1995.
Wager R, Harter JK. Performance reviews without the anxiety. Gallup Management Journal. July, 2007.
