Managing Stress and Performance Anxiety
Stress and performance anxiety are common — whether you're preparing for a big presentation, navigating a demanding role, or simply managing competing expectations. While a certain level of pressure can be motivating, persistent anxiety can drain confidence and cloud decision-making.
At CoreMind, one of the approaches I use to support clients through these challenges is Cognitive Behavioural Coaching (CBC). Based on the same psychological principles as Cognitive Behavioural Therapy (CBT), CBC is adapted for non-clinical, coaching settings — focused on practical tools, self-awareness, and goal-oriented change.
How Thoughts Affect Stress
CBC works from the idea that the way we think about situations influences how we feel and how we respond. Stress and anxiety often arise not just from external pressure, but from internal narratives such as:
“If I don’t get this right, I’ll look incompetent.”
“Everyone else seems to cope — why can’t I?”
“I must be in control at all times.”
These thoughts can trigger physical tension, racing thoughts, avoidance behaviours, or over-preparation — all of which feed into the anxiety cycle.
Coaching for Stress and Anxiety
In coaching, we work together to:
Identify the thought patterns contributing to stress
Explore where those beliefs come from and how realistic they are
Introduce new ways of thinking that are more balanced and self-supportive
Practice techniques to reduce reactivity and improve emotional regulation
We might also work on behavioural strategies, such as breaking down a daunting task into smaller steps, preparing for high-pressure situations more mindfully, or using grounding techniques before a presentation.
A Shift in Perspective
The goal isn’t to eliminate pressure altogether — that wouldn’t be realistic. Instead, CBC helps you build awareness and resilience, so that pressure becomes something you can manage, not something that manages you.
With time and practice, clients often find they:
Respond to challenges more calmly
Feel more in control of their reactions
Reconnect with a sense of capability and focus
Stress doesn’t have to define your experience. With the right tools and reflective space, it’s possible to move through pressure with more ease, clarity, and self-trust.