While a performance review can provide valuable feedback and recognition for a job well done, some individuals may experience what is known as performance review disorder.
Performance review disorder is a psychological condition that can arise in employees who feel overwhelmed or excessively anxious about their performance review. Symptoms may include an intense fear of failure, difficulty sleeping or concentrating, and even physical symptoms like nausea or headaches.
There are several tips that employees can use to manage performance review disorder and alleviate their anxiety. Here are some helpful strategies to keep in mind:
Prepare In Advance
One of the best ways to manage performance review disorder is to prepare for the review in advance. This means gathering any relevant materials or documentation that may be needed, reviewing your job description and goals, and reflecting on your accomplishments over the past year. By taking the time to prepare, you can feel more confident and in control of the review process.
Practice Self-Care
Another important strategy for managing performance review disorder is to prioritise self-care in the weeks leading up to the review. This might include engaging in relaxation techniques like deep breathing or meditation, getting regular exercise, and eating a healthy diet. By taking care of your physical and mental health, you can reduce your anxiety and feel more prepared for the review.
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Reframe Your Thinking
Many people with performance review disorder tend to focus on the negative aspects of the review process, such as the possibility of receiving criticism or negative feedback. To manage this, it can be helpful to reframe your thinking and focus on the positive aspects of the review. For example, think about the opportunities for growth and development that may arise from the feedback you receive, or the recognition and rewards that may be available for a job well done.
Seek Support
It is important to seek support from others during the performance review process. This might include talking to a trusted friend or family member about your feelings, reaching out to a counsellor or therapist for additional support, or even discussing your concerns with your supervisor or HR representative. By getting the support you need, you can feel more confident and better equipped to manage your anxiety during the review.
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Performance review disorder can be a challenging condition to manage, but with the right strategies and support, it is possible to alleviate anxiety and feel more confident during the review process. By preparing in advance, prioritising self-care, reframing your thinking, and seeking support from others, you can approach your performance review with greater ease and confidence, and come away with valuable insights and feedback for continued growth and success in your career.
