Understanding the Relationship Between Arousal, Anxiety, and Performance

In creative work, stress and pressure are part of the process. The key isn’t getting rid of anxiety but understanding how it affects performance and learning to work with it instead of against it.

In psychology, arousal refers to the body’s state of alertness or readiness. It’s what happens when the nervous system activates. For example, when heart rate, focus, and energy increases. This activation can improve performance when balanced, but it can also hurt the performer when it becomes overwhelming.

The Yerkes-Dodson Principle explains this relationship. It shows that performance increases as arousal rises up to an optimal point. After that, additional stress or excitement begins to interfere which causes performance to decline. The pattern looks like an inverted U.

Low arousal: You might feel disengaged, unfocused, or unmotivated. This can show up as creative blocks, procrastination, or having flat energy.

Optimal arousal: This is the sweet spot. Your focus, confidence, and energy are aligned. You’re alert and energized but not tense.

High arousal: Anxiety, overthinking, or physical tension start to take over. Mistakes increase, coordination drops, and confidence can spiral.

The model also shows that task complexity changes how arousal impacts performance. The more demanding or unfamiliar the task, the more sensitive it is to stress. For example, memorizing lines or executing choreography under pressure can fall apart faster than routine or well-practiced actions when anxiety spikes.

Managing arousal is about training awareness and recovery so your nervous system supports your craft.