Exercises to Calm Anxious Thoughts During Meetings
In the hustle and bustle of the corporate world, meetings can sometimes feel like a battleground for our nerves. The anticipation of speaking up, the barrage of thoughts about how we're perceived, or simply the pressure to perform can lead to a whirlpool of anxious thoughts. As a life coach and corporate wellbeing coach, I've seen firsthand how these moments of anxiety can overshadow one's brilliance. But fear not! There are effective, discreet exercises you can practice to calm your nerves and reclaim your peace of mind during these meetings. Let's dive in.
1. Grounding Techniques
Grounding techniques are a fantastic way to bring yourself back to the present moment and away from the cascade of what-ifs and worst-case scenarios.
5-4-3-2-1 Technique: This involves identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. It's a sensory journey that can anchor you firmly in the now.
Touch: Feel the texture of your clothing, the smooth surface of the table, or the warmth of your cup. These sensations can serve as anchors, pulling you away from anxious thoughts and back to the present.
2. Breathing Exercises
Breathing exercises are the silent warriors in your battle against anxiety. They're simple, yet profoundly effective in sending a signal to your brain to calm down.
Deep Breathing: Inhale slowly through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat this several times. It can help lower your heart rate and bring a sense of calm.
4-7-8 Technique: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This technique is particularly effective in reducing anxiety and promoting a sense of inner peace.
3. Positive Affirmations
Sometimes, the battle is in the mind, and what better way to combat those negative thoughts than with positive affirmations? Whisper them to yourself, or simply repeat them in your mind.
"I am calm and prepared."
"I contribute valuable ideas and perspectives."
"I am respected and my voice matters."
4. Mindful Listening
Engage in mindful listening. Focus intently on what the speaker is saying, not just waiting for your turn to speak but truly understanding their message. This can help shift your focus away from your anxious thoughts and towards the present conversation.
5. Visualisation
Before the meeting starts, take a moment to visualise a positive outcome. See yourself contributing confidently, being listened to, and feeling satisfied with your participation. This mental rehearsal can boost your confidence and reduce anxiety.
6. Movement
If possible, take a brief walk before the meeting or even do some discreet stretches at your seat. Movement can help release tension in the body and reduce the physical symptoms of anxiety.
Meetings don't have to be a source of stress. With these exercises, you can navigate them with a sense of calm and confidence. Remember, it's perfectly okay to experience anxiety, but it doesn't have to control your meetings or your life. You have the tools and the strength to face it head-on.
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