What do you do if you're feeling overwhelmed during performance evaluations?

1 Prepare in advance

One of the best ways to reduce stress and anxiety during performance evaluations is to prepare in advance. This means reviewing your goals, achievements, challenges, and areas of improvement before the evaluation. You can also gather evidence of your work, such as projects, reports, feedback, or testimonials, to support your claims and demonstrate your value. Preparing in advance can help you feel more confident, organized, and ready to face the evaluation.

2 Manage your emotions

Another important strategy to cope with the stress and anxiety of performance evaluations is to manage your emotions. This means recognizing and acknowledging how you feel, and finding healthy ways to express and regulate your emotions. For example, you can use breathing exercises, meditation, or positive affirmations to calm yourself down before, during, and after the evaluation. You can also use humor, gratitude, or optimism to cope with negative emotions and focus on the positive aspects of the evaluation.

4 Respond and negotiate

A fourth helpful strategy to handle the stress and anxiety of performance evaluations is to respond and negotiate. This means expressing your opinions, perspectives, and concerns in a respectful and constructive way during the evaluation. You can also negotiate your goals, expectations, and rewards for the next period, based on your performance, needs, and aspirations. Responding and negotiating can help you communicate effectively, resolve conflicts, and achieve your desired outcomes.

5 Celebrate and reward

A fifth beneficial strategy to overcome the stress and anxiety of performance evaluations is to celebrate and reward. This means acknowledging and appreciating your achievements, efforts, and progress during the evaluation. You can also reward yourself with something that makes you happy, such as a treat, a gift, or a break. Celebrating and rewarding can help you boost your self-esteem, motivation, and satisfaction, and make the evaluation more enjoyable and meaningful.

6 Reflect and plan

A sixth valuable strategy to reduce the stress and anxiety of performance evaluations is to reflect and plan. This means reviewing and analyzing the feedback, results, and lessons that you received during the evaluation. You can also set new goals, action steps, and strategies for the next period, based on your strengths, weaknesses, and opportunities. Reflecting and planning can help you learn from your experience, grow from your challenges, and achieve your potential.