Anxiety has evolved in humans in a funny way. Cavemen had to survive each day by the mantra “hunt or be hunted,” but now people are scared to respond to an email. A trivial task such as an email doesn't compare to being chased by a hungry beast, but it can still cause real fear and physical reactions from anxiety. Personally, I usually have to take a few deep breaths before sending a formal email. That email isn’t chasing me down, but the pressure makes those two feel pretty equal. 

There are ways to reframe how we react to natural fear and anxiety. One way is to change how you talk about your feelings. For example, anxiety and excitement elicit very similar physical responses. In a 2014 study, Alison Wood Brooks, a Harvard professor, took that idea and provided evidence that reappraising anxiety as excitement improved performance.(1) Within this study, people performed karaoke, participated in public speaking, and completed math tests. Focus on believing that the thing scaring you is actually the most exciting thing you could be doing, and you may see better results. A statement like “I’m nervous for a presentation” could turn into “I’m excited to show off the project I worked hard on.”

I’ve always had a love-hate relationship with rollercoasters, being equally fascinated and terrified of them. It probably stems from watching one too many compilations of rollercoaster fails on YouTube. The last time I was at an amusement park, I was really anxious before going on any of the rides, although I knew I had enjoyed the thrill of rollercoasters in the past. Instead of psyching myself out of going, I focused on the excitement that I knew was somewhere within me. I put the feeling of the wind in my face and the exhilaration of viewing the park from that high up at the forefront of my mind instead of focusing on what could go wrong. For the most part, this worked! I still had those anxious thoughts, but I was able to heighten my excitement and any of the physical reactions I was feeling from my anxiety turned into positive anticipation.

In interviews, the USA Olympic figure skater, Alysa Liu spoke about removing pressure from her performances and replacing those feelings with joy and excitement. In the recent 2026 Winter Olympics, Liu won the gold medal by skating with immense joy and believing in her self-worth. After retiring from figure skating at age 15 and taking a necessary break, she returned fresh and in control of her training and competitions. In one interview with Liu, she said, "Medals do not validate me in any way; that's not how I feel validation. I give myself validation when I'm able to create and when I have, you know, a sheet of ice or a dance room to do what I love to do.”(2) By focusing on being in control of her art and what gives her validation, she removed the pressure from performing. She went out on the ice and had fun. She was free to skate to her best abilities without the mental blocks of wanting to win. In the end, Liu produced a gold medal-winning performance.

The pressure to win or be the best can be very debilitating. Athletes feel this pressure to succeed all the time, whether it’s pressure from coaches, parents, or fans. Even when there is no inherent pressure from these groups, people put the pressure on themselves to succeed, which can cause more harm than good. Anxiety can form from other types of daily performance as well, such as class presentations, work meetings, or job interviews. No matter how prepared someone is, nerves may cause freeze-ups or mistakes. That feeling of not performing at the best when it mattered most after nailing it multiple times during practice is haunting. 

A lot of pressure can lead to overthinking, causing a person to freeze when making a decision, also known as analysis paralysis. Sian Beilock, author of Choke: What the Secrets of the Brain Reveal About Getting it Right When You Have To, explains how analysis paralysis and thinking too much can cause poor performances. When someone wants to perform at the top level, that person will try to control everything in order to get there. This overworks a person’s brain and shortcircuits the working memory that is necessary for the task at hand, causing them to make mistakes.(3) Using an example from golf, Beilock explains how skilled golfers perform better when they stop analyzing their shot: “Highly practiced putts run better when you don’t try to control every aspect of performance”.(4) Reframing negative thoughts and understanding what you can control are two ways to begin overcoming pressure. 

Reframe Negative Thoughts

It’s extremely easy to say “change your mindset and all will be better,” but we know coal doesn’t turn into a diamond overnight. To start the mentality change journey, implement positive thinking into your daily life. Alysa Liu found a positive spin to put on her approach to her performances. Someone else in her situation might tell themselves, “If I don’t win, then I failed.” Begin by eliminating the “don’t” and other negative words from your thoughts. Focus on the elements of the situation that bring you joy. In Liu’s case, she may say something like, “I’m excited to showcase my art.” Practice switching the language by identifying the thoughts you’re having around a situation. Recognize if those thoughts are negative or positive. If they are negative, consider how to reframe them in a positive light. Check out more tips and examples of positive thinking in our article How to Think Like an Optimist.

Let’s pretend that you are preparing for a job interview. You feel extremely nervous and keep going over possible questions and answers in your head. Instead of stewing in your nerves, take this time to evaluate the cause of your anxiety. Perhaps you really want this job and are thinking of an outcome where you don’t get it. Rather than focusing your thoughts on a disappointing outcome, reframe your thoughts to reflect the excitement you have in the moment. Be excited to share your past accomplishments and what makes you qualified for the position. In a scenario where you are not hired for the job, consider what you can learn from the experience. Refrain from asking yourself, “Why wasn’t I good enough for the job?” Instead, say, “I am good enough,” then ask yourself, “How can I use this as an opportunity to learn?” Be excited to go into your next job interview with new ideas and more practice under your belt. 

"It's not a low point, it's a learning point." - Alysa Liu

Give yourself forgiveness at every step. We are only human and mistakes happen even as you practice to eliminate the pressure on yourself. No matter the outcome, focus on the highlights and learn from the mistakes. Remember that not every outcome is from the result of something you did or didn’t do. Understand what you can control.

Focus on What You Control

As soon as Alysa Liu steps off of the ice, it is no longer in her control how the judges vote. She set out to do what she wanted by showcasing her performance as an artist. No matter the outcome, she showed the world true happiness and talent and has already validated herself. In our example of a job interview, there are many possibilities why the hiring managers may not have picked someone for a position. Once you walk out or log off, you’ve done all you could do. Rather than allowing this to frighten you, simply let it go. Understand the things you cannot control, such as other people’s actions, the past, and the future. Ground yourself in what you can control, specifically your own thoughts and actions. 

Practice meditation or journaling to regain control and avoid ruminating over worries. You can be aware of your emotions without needing to react to them in a negative way. Meditating and journaling allow you to recognize those thoughts in a positive way and clear them from your head. Obsessing over the things you have no control over can cause more anxiety. Once you’ve recognized your fears, continue to practice pushing away those unwanted thoughts. Be patient with yourself, as well. Changing your mindset takes practice and dedication.

Practice with the Small Pressures

The few examples I’ve given are, for a lot of people, situations that cause the highest amount of pressure. As with anything new you try, start slow. Rehearse these ideas of turning anxiety into excitement. Reframe negative thoughts and focus on the aspects in life that you can control. Practice these steps with the small things that scare you. Make that appointment you’ve been putting off or go to the cashier at the grocery store instead of self-checkout. Compliment a stranger. Participate in karaoke. Send an email without hesitation. Start to build up your confidence with one small task at a time. As anxiety around your menial burdens become easier, the bigger pressures will start to feel less daunting to approach.

We’re no longer cavemen who are simply trying to make it through the day by avoiding hungry beasts. We have added more complexity to our lives with careers and art and sports and relationships, replacing the pressure of outrunning lions with succeeding in the things we love. Anxiety and fear are valid feelings and can make those things much harder to enjoy, but we can use the tools available to us to recognize that those things aren’t deadly. Practice turning your anxiety into excitement, and soon enough, you’ll be the lion. How exciting!

Exercises

Use this list of examples to apply to the stressors in your life. Consider writing down these phrases in a journal and then repeating them to yourself as you go about your day.

• Turn “I’m nervous for my upcoming interview,” into “I’m excited to share my passions and qualifications and learn more about the position.”

• Turn “I’m worried I’ll disappoint my teammates and coaches during the championship game,” into “I’m excited to show off what I’ve been training for all season.”

• Turn “I’m sad that I didn’t get into my dream school,” into “I’m proud of how much effort I put into my application.”

• Turn “I’m scared my tone in this email won’t come across the way I want,” into “I have little control over how tone is read in an email. I can trust myself to clarify anything later if necessary.”

• Turn “I’m terrified I’ll show up to the concert and there won’t be any parking left,” into “I can control how early I leave, but I can’t control what others do. I trust my ability to show up prepared and problem-solve if necessary.”

• Turn “I don’t want to talk on the phone to schedule my doctor appointment” into “I trust myself to have all the necessary information on my end. I’m excited to practice overcoming this anxiety speed bump!”

Works Cited

1. Brooks AW. Get excited: Reappraising pre-performance anxiety as excitement. Journal of Experimental Psychology: General. 2014;143(3):1144–58. doi:10.1037/a0035325 

2. McCarvel N. Winter Olympics 2026: Alysa Liu’s comeback is a journey continued - “I chose to be here” [Internet]. [cited 2026 Apr 6]. Available from: https://www.olympics.com/en/milano-cortina-2026/news/winter-olympics-2026-alysa-liu-comeback-journey-continued 

3. Beilock S. Choke: what the secrets of the brain reveal about getting it right when you have to. First Atria paperback edition. New York: Atria paperback; 2013. 

4. Harms W. Psychologist shows why we “choke” under pressure—and how to avoid it | University of Chicago News [Internet]. 2010 [cited 2026 Apr 6]. Available from: https://news.uchicago.edu/story/psychologist-shows-why-we-choke-under-pressure-and-how-avoid-it

Credits

Editor: Piper Ruth

Research Consultant: Emmerson Borthwick

Illustrator: Adri Chavez

**The Beamish Club does not offer professional medical advice, treatments, nor diagnosis. Anything written and published by The Beamish Club is not a direct replacement for medical treatment. If you have health concerns, please seek advice from your local health and mental health professionals for treatment plans.**