Somatic Techniques You Can Use Mid-Meeting to Stop an Anxiety Attack
Anxiety can strike at the most inopportune moments, particularly in professional settings where the stakes are high, and the pressure is palpable. Meetings, whether virtual or in-person, can be a breeding ground for anxiety due to their often high-stakes nature, social dynamics, and the pressure to perform. For many, the physical embodiment of anxiety—racing heart, sweaty palms, and shortness of breath—can be debilitating. However, somatic techniques, which focus on the mind-body connection, offer practical solutions to manage these symptoms. This article explores 11 distinct somatic techniques you can employ mid-meeting to curb anxiety attacks, helping you regain control and maintain your composure.
Grounding Through Sensory Awareness
Grounding techniques are a cornerstone of managing anxiety, as they draw your focus away from anxious thoughts and back to the present moment. Sensory awareness involves tuning into the physical sensations around you. During a meeting, discreetly engage your senses: feel the texture of the table or chair, listen to the ambient sounds, or notice the temperature of the room. This technique helps divert your mind from spiraling thoughts to the tangible world, anchoring you in the here and now. The simplicity of sensory awareness makes it an effective tool that can be seamlessly integrated into any setting without drawing attention.
Breath Control: The Power of Deep Breathing
Deep breathing is a well-known somatic technique that can instantly calm the nervous system. When anxiety strikes, your breath often becomes shallow and rapid. To counteract this, practice deep breathing by inhaling slowly through your nose, allowing your abdomen to expand, and then exhaling gently through your mouth. This process activates the parasympathetic nervous system, promoting relaxation. In a meeting, you can perform this technique subtly by focusing on elongating your exhalations, which naturally slows your heart rate and reduces anxiety symptoms, allowing you to maintain your focus and composure.
