EasyBreezyMind
1 peer-reviewed source, DOI-verifiedUpdated Oct 1, 2026How we verify
You have prepared. The notes are ready. Then the room fills, your shoulders rise and your hands feel unfamiliar. Your mind offers its favourite interpretation: if I were ready, I would not feel this way.
This is an illustrative scene. A study in climbers offers a reason to look more carefully at the difference between the body’s sensations and the thoughts surrounding a performance.
A small trial with a specific question
| Researchers | Philipp Röthlin and Romaine Leiggener |
|---|---|
| Paper | Published in Current Issues in Sport Science, 2021 |
| Sample | 60 climbers completed assessments before and after |
| Practice | A leaflet and five self-compassion writing tasks over two weeks |
| Comparison | Waitlist control |
The intervention group reported greater self-compassion and less physical performance anxiety than the waitlist group after two weeks. Cognitive performance anxiety did not significantly change. The researchers measured anxiety outcomes; the result does not demonstrate better climbing performance. After two weeks, self-compassion writing reduced self-reported physical performance anxiety versus a waitlist. Cognitive performance anxiety did not significantly change.
A finding, not a promise about your presentation
This was a small, short study in climbers using self-reports and a waitlist comparison. It does not establish the same effect in interviews, exams or public speaking, or prove a benefit from one quick exercise. The absence of a significant change in anxious thoughts is also worth keeping visible: physical nerves and worry did not respond identically.
What could a fair response sound like?
Imagine being beside a friend before a presentation. You probably would not demand that they eliminate every sensation before speaking. You might help them find their opening line, remind them that pauses are allowed, or ask what practical support they need. You can experiment with that same standard for yourself.
The following is our original preparation suggestion. It is not the writing intervention from the paper, and its effectiveness has not been tested.
- Separate the sensation from the verdict. “My hands feel tense” describes a moment. “I will fail” predicts an outcome.
- Choose a believable sentence. “I can begin with the first sentence and take a pause if I need it.” Avoid forcing a confident slogan.
- Prepare one concrete support. Put water nearby, check the meeting link or write the first line on a card.
- Make room for a reasonable next step. You can decide what to do without requiring the feeling to disappear first.
Write your own fair response →
After the moment
Write down one thing you actually did and one adjustment for next time. “I answered the first question; next time I will leave more time for the example” is more useful than putting the entire experience on trial. You can also ask a trusted person for specific feedback, rather than guessing what everyone thought.
Keep the exercise focused on an ordinary, manageable event. You do not need to revisit traumatic experiences. Physical symptoms that are new, severe or concerning need appropriate medical assessment; a reflection tool cannot determine their cause. If anxiety repeatedly limits what you can do, professional support can help you plan a way forward.
Read the research
Röthlin P, Leiggener R (2021). Self-compassion to decrease performance anxiety in climbers: A randomized control trial. Current Issues in Sport Science (CISS). DOI: 10.36950/2021ciss004. Found through Consensus.
Source article: © 2021 the authors, licensed under Creative Commons Attribution 4.0 (verify the licence). This is an original plain-English summary and educational adaptation by EasyBreezyMind. Wording, examples and prompts have been changed; no study questionnaire, programme recordings or third-party images are reproduced. The authors do not endorse this website. CC BY is a reuse licence, not public-domain status.