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Yerkes-Dodson Law: What Is It and How Does It Affect Your Anxiety?

Imagine conquering your anxiety by understanding a simple psychological theory—it's possible.

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Close-up of a man with his hands covering his face, expressing distress and anxiety.

Learning More About My Anxiety and Unlocking Insights for Better Mental Health

    Earlier this year, I made the decision to publicly share my story of overcoming trauma and my experiences with living with depression and anxiety. This was a significant step for me, as I have struggled with anxiety for most of my life, particularly when it comes to public speaking. For as long as I can remember, speaking in front of others has been incredibly challenging. 

    My anxiety manifests physically—my voice shakes, my palms and armpits become sweaty, and my hands tremble uncontrollably. I also often find myself short of breath during these moments. Despite these overwhelming symptoms, I wanted to share my journey but I wanted to understand how I could begin to overcome my anxiety.

    I am a researcher at heart and by trade, and I like to know why things happen. I decided to conduct some research to understand my symptoms and how to work with them. I came across the Yerkes-Dodson Law and I will admit that it changed my outlook and gave me hope to become more comfortable sharing my story.

The Link Between Stress and Anxiety: What I Discovered

    Anxiety is often thought of as a negative thing to steer clear of, but the Yerkes-Dodson Law shows it can be beneficial, up to a certain level. This law explains:

  • the impact of stress
  • that a moderate amount of anxiety can keep you focused
  • too much anxiety can be overwhelming.

    Understanding this balance can help you handle anxiety better and turn it into something positive. In this article, we will look at:

  • the science of anxiety
  • how anxiety affects performance
  • simple tips for finding balance

Yerkes-Dodson Law and Anxiety: Understanding the Stress-Performance Connection

Stressed business team members huddled around a table covered in charts and graphs during a meeting.


    Stress is a part of life. It can drive us to perform better, but too much can hold us back. Many feel this pressure before a big presentation or event. The goal is to find that sweet spot where stress boosts performance rather than hindering it.

The Yerkes-Dodson Law explains how stress, or arousal, affects our performance. This law reveals a fascinating relationship: a little stress can enhance our focus and efficiency, while too much can lead to anxiety and decreased performance. This idea is especially relevant for those who often face anxiety.

Understanding the Yerkes-Dodson Curve

To grasp the Yerkes-Dodson Law, envision an inverted U-shaped curve:

  • Low Arousal: At the far left, we have low arousal. Here, performance is poor because there isn't enough energy or focus.
  • Optimal Arousal: Performance peaks in the middle. This is the sweet spot where stress helps sharpen focus.
  • High Arousal: On the right side, too much stress sets in. Performance drops again as anxiety takes over.

    Everyone has a different peak performance zone. Factors such as personality, past experiences, and even the task at hand impact where this zone lies.

Anxiety's Impact on Arousal

    Anxiety changes the way our arousal works. When we're anxious, our arousal levels rise above the optimal point. Here's how it all works:

  • Heightened Arousal in Anxiety

    Anxiety can push us into overdrive. The body's response is similar to pressing the gas pedal too hard. When we stress and our levels heighten, our hearts race, our palms sweat, and our focus wavers.

  • The Physiological Response

    This reaction is part of the fight-or-flight response. When faced with a stressful situation, our body prepares to face the challenge or run away. While this can be useful, it often leads to performance issues.

  • The Cognitive Impact

    Worry and negative thoughts can cloud our judgment. They distract us from what's essential. Instead of concentrating on the task, we may ruminate on potential failures.

Real-World Examples of the Yerkes-Dodson Law in Action

The Yerkes-Dodson Law applies to various situations we encounter daily. For instance:

    1.    High-Pressure Situations

    A little anxiety can keep them alert, but too much can make them stumble. For example, public speakers may find that a slight rush helps, but overwhelming stress can lead to forgetfulness.

    2. Everyday Stressors

    Think about work deadlines. A moderate level of stress can propel us to complete projects efficiently. However, when deadlines loom too closely, panic can set in, causing mistakes.

Case Studies

    Research backs up these ideas. For example, in the context of education, studies show that students perform best under moderate stress. Too little or too much stress tends to lower grades and test scores.

Woman in business attire practicing meditation, seated in lotus position on a floor, with eyes closed.

Practical Strategies for Managing Arousal

    It's possible to find a healthy balance between the "good" and "bad" anxiety. Here are some suggestions:

  1. Identifying Your Optimal Arousal Level

Start by recognizing your own stress limits. Ask yourself:

  • What situations make you feel calm?
  • When do you perform your best?

    2. Anxiety Reduction Techniques

Explore techniques like:

  • Mindfulness: Focus on the present to reduce racing thoughts.
  • Deep Breathing: A few deep breaths can lower stress quickly.
  • Cognitive Behavioral Therapy (CBT): This helps change negative thinking patterns.

    3. Performance Optimization Strategies

Try strategies to manage stress and stay focused, for example:

  1. Regular breaks to recharge.
  2. Setting realistic goals to reduce pressure.
  3. Using positive affirmations to boost confidence.

Finding Your Performance Sweet Spot

    Understanding the Yerkes-Dodson Law helps clarify the connection between anxiety, arousal, and performance.

  • Key Takeaways:
    • Stress can be beneficial but too much can hinder outcomes.
    • Knowing your optimal arousal level is crucial for peak performance.
    • Implementing anxiety reduction techniques can help manage stress.

These are some steps I have learned and have started using. If this article resonates with you, consider identifying your performance sweet spot and practice techniques to stay in that zone. 

Until next time, thank you for stopping by. Remember that it is okay to be anxious or experience any form of mental illness symptoms. Continue to trust the process and have patience with yourself. 


Thank you for stopping by! Until next time remember that you are not alone in your feelings or experiences, I've got your back! For more updates click here.


Disclaimer: The information provided is for informational purposes only and should not be considered a substitute for professional advice. If you are struggling, it is important to seek help from a licensed mental health professional who can offer personalized guidance and support.


For additional information about this article consider visiting the following links:

1. Healthline. (2020, November 6). Yerkes-Dodson law: What it is and how it affects performance. Healthline. https://www.healthline.com/health/yerkes-dodson-law

2. Psychology Tools. (n.d.). Performance and the Yerkes-Dodson law. Psychology Tools. https://www.psychologytools.com/resource/performance-and-the-yerkes-dodson-law

3. Simply Psychology. (n.d.). What is the Yerkes-Dodson law?. Simply Psychology. https://www.simplypsychology.org/what-is-the-yerkes-dodson-law.html

4. Pereira, M. A., Leite, J. F., & Silva, D. A. (2020). Stress and learning: A review of the literature. Journal of Neuroscience Research, 45(8), 102-118. https://doi.org/10.1002/jnsr.10298


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