There are few things quite as anxiety-inducing as a performance review. I mean, there’s something about sitting in a small, empty, windowless room, being grilled by six of your stone-faced superiors about what you have and haven’t achieved in the last year that really gets your pulse racing, right?
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I know, I know—that’s not how it goes. But that’s definitely the vision that rushes through my head the second a performance review gets put on my calendar. Seriously, while I’ve been receiving reviews for the better part of a decade now, they still induce mild panic attacks every single time.
And while I’ll probably feel the same way until retirement, I’ve also learned a few techniques over the years for pulling it together and panicking slightly less. If you’re prone to performance review anxiety, too, try these strategies for keeping calm.
The annual performance review can induce major anxiety. Those few scheduled moments when your supervisor provides feedback on your work performance for the entire year can feel downright scary.
Negative feedback or an overly critical manager can make the experience worse. But you can take steps to reduce performance review anxiety and have more empowering reviews.
In this article I’ll share actionable tips on how to handle performance review anxiety so you can have calmer, more constructive reviews.
Why Performance Reviews Cause Anxiety
First, it helps to understand the common reasons performance reviews spark anxiety:
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Fear of criticism – No one likes to be criticized. Harsh feedback can affect your confidence.
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Uncertainty – Not knowing what your manager will say causes unease.
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Power imbalance – Your manager controls the review, causing a power imbalance.
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Impact on job – Reviews affect raises, promotions, job standing.
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Discomfort with praise – Some people feel awkward hearing direct praise
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Imposter syndrome – Feeling like a fraud waiting to be exposed.
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Social anxiety – General discomfort with high-stakes social interactions.
Knowing the root causes can help you face them directly and reframe the experience.
How to Handle Performance Review Anxiety
Here are 5 proven strategies to reduce anxiety before and during your review:
1. Normalize the Nerves
Remember that it’s perfectly normal to feel some anxiety. Don’t judge yourself for it. Everyone experiences nerves during reviews, especially with a tough manager.
Simply acknowledge the anxiety without shaming yourself. Recognize it’s a common reaction.
2. Get (Halfway) Out of the Unknown
The uncertainty of what your boss will say can heighten unease. Reduce this by gathering intel:
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Review past feedback – Notice any themes and growth areas.
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Request peer input – Ask trusted co-workers for performance feedback.
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Hint at talking points – Ask your boss ahead if they’ll focus on anything specific.
This insight makes the content less of a surprise to ease the suspense.
3. Reframe the Review
How you view the review changes your experience of it. Rather than a judgment day, see it as:
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A helpful feedback session to improve
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A collaborative discussion for your growth
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An opportunity to guide your career
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A chance to gain valuable insights into your work
4. Reframe Your Worth
Don’t let one review define your self-worth. You are not your performance.
Remember your value:
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Comes from within, not external validation
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Is multifaceted, not a single metric
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Grows through learning, not perfection
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Is unique to your life purpose, not someone’s opinion
This instills confidence regardless of the review results.
5. Lead the Conversation
Rather than being a passive recipient, be an active driver in the discussion by:
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Going in with goals – Know what you want from the review.
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Asking for specific feedback – Don’t leave it wide open. Target key areas.
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Sharing your self-assessment – Offer your own review of your progress.
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Asking questions – Query anything unclear or concerning.
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Following up on concerns – If anything bothers you, address it promptly after.
This frames the review as a two-way dialogue, not a one-way dictate.
Before the Review
In the weeks leading up to the review, reduce anxiety further with preparation:
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List key achievements – Quantify your accomplishments and impacts.
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Anticipate questions – Review common ones like strengths, weaknesses, goals.
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Outline struggles – Consider challenges and how you’re addressing them.
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Rehearse – Practice aloud to boost confidence. Enlist a friend to role play if needed.
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Visualize success – Imagine the review going smoothly. Picture yourself calm and articulate.
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Do a mood check – Monitor your nerves. If anxiety rises, use calming techniques.
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Get good rest and nutrition – Eat and sleep well to manage stress in the days before.
These steps remove uncertainty and equip you to have an empowering discussion.
During the Review
When the review starts, implement anxiety management techniques:
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Breathe – Take a few deep breaths to trigger relaxation.
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Listen fully – Avoid thinking ahead. Stay present.
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Ask for clarity – If feedback is unclear, request specifics.
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Clarify context – If praise or criticism seems undeserved, share more details.
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Take notes – Jot down key points to process afterwards.
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Mind your self-talk – Notice and reframe any negative self-judgment.
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Thank your manager – Express appreciation for their time and candor.
This active participation keeps you focused on having a constructive dialogue.
After the Review
Once the meeting is over:
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Debrief with yourself – Review impressions before overanalyzing.
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Celebrate successes – Note positive feedback to build confidence.
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Strategize improvements – Make an action plan for growth areas.
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Consult other perspectives – Ask trusted advisors to interpret any confusing feedback.
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Highlight takeaways – Summarize key lessons learned.
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Release the rest – Let any lingering uneasy feelings fade away.
If You Face a Harsh Review
Hopefully you’ll receive reasonable feedback focused on your development. But some managers deliver reviews unfairly critically.
If faced with an overtly harsh review:
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Pause to process it rather than reacting instantly.
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Press for specific examples to decode vague criticisms.
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Consider the input but don’t automatically accept distortions or exaggerations.
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Respond professionally without being defensive.
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Refrain from snapping back even if the feedback seems hostile or abusive.
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Discuss next steps for improving rather than debating the feedback.
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Bring in HR support if you feel targeted or mistreated.
You may not be able to control the review, but you can control how you respond.
Turn Anxiety into Confidence
With the right mindset and preparation, you can manage performance review anxiety. Remember:
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Anxiety is normal, don’t judge yourself for it.
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Reduce uncertainty by gathering intel in advance.
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Reframe the review as a positive growth opportunity.
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Focus on your inner worth, not external validation.
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Play an active role rather than passively receiving the review.
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Use calming techniques before, during and after the meeting.
Rather than dread your review, see it as a valuable chance to chart your career path. You’ve got this!
The more you shift your perspective and lean into the experience, the more your anxiety will transform into greater confidence.
How do you handle anxiety around performance reviews or other high-stakes situations at work? Share your thoughts and tips in the comments below!
Remember That Feedback Is a Good Thing
No joke, I had one review that went like this: “Well, Adrian, you had a great year! That’s pretty much all I’ve got for you.” My boss then told me about an upcoming project, and I was out the door in 10 minutes flat.
Best review ever, right?
Not exactly. By giving me a non-review, my boss may have eased my temporary panic—but in the long run, he was depriving me of advice that would really help me grow. He had decades of experience in the communications world, and hearing his insight about what he thought I did well, where he saw me growing in the company and industry, and what new skills and experiences he thought I should gain would have been invaluable.
The point is: Feedback—especially constructive criticism—is a good thing. And your review is a great time to really get and solicit the feedback and advice that’s going to help you get to the next level. By going in with the mindset that you will get constructive feedback—but that it will be a good thing—you’ll be able to face the meeting with confidence.
Get the Scoop (and Get Prepared)
If you’re anything like me, you probably panic most when you don’t know what to expect in a given scenario. A performance review, for example, could be anything from signing a piece of paper to a back-and-forth conversation with your boss to a grueling hours-long meeting that closely resembles execution by firing squad (OK, I’ll stop).
And while you could probably deal with any of these things, a review is much more manageable when you go in knowing what to expect. Your mind can focus less on panicking about the unknown and more on preparing your talking points, your self-evaluation, or any other stats or documents you might need to provide.
So, once your review is inked on the calendar, send a simple email to your boss asking for the details on how it will go. “Can you tell me a little bit about the format of my review? Is there anything I should bring or prepare?” works perfectly. Then, actually put some time on your calendar to get ready.
How to overcome your FEAR of performance reviews
Are You prone to performance review anxiety?
If you’re prone to performance review anxiety, too, try these strategies for keeping calm. 1. Get the Scoop (and Get Prepared) If you’re anything like me, you probably panic most when you don’t know what to expect in a given scenario.
How do I deal with performance review anxiety?
Beyond preparations, you can handle your performance review anxiety by building your confidence and reflecting on all that you’ve achieved in the time since your last feedback session. Consider making a list of your successes and reviewing it to gain perspective on how much you’ve accomplished within a specific time frame.
Do you have performance anxiety?
Performance anxiety is common. In the world of music alone, as many as 60% of professional musicians may experience symptoms. So, you’re not alone if you sometimes experience symptoms of anxiety when faced with a performance-based task. Anxiety symptoms can be managed, and help is also available if you feel you need professional support.
Can performance anxiety be managed?
Whether it’s a form of situational anxiety or a symptom of generalized anxiety disorder, managing performance anxiety is possible. Exposure to what you fear, regular practice of relaxation techniques, positive self-talk, and professional guidance are all ways you can help limit the effects of performance anxiety.
