Somatic Techniques You Can Use Mid-Meeting to Stop an Anxiety Attack

Progressive Muscle Relaxation: Easing Tension

Progressive Muscle Relaxation (PMR) is an effective method to reduce physical tension associated with anxiety. It involves systematically tensing and then relaxing different muscle groups in your body. Begin with your toes, working your way up to your head, tensing each muscle group for a few seconds before releasing. This technique not only alleviates physical tension but also shifts your mental focus from anxiety to the process of relaxation. In a meeting, you can perform a modified version by discreetly tightening and releasing muscles in your hands or feet, helping to alleviate stress without drawing attention.

Visualization: Creating a Mental Sanctuary

Visualization involves creating a mental image of a peaceful place or scenario to distract from anxiety-inducing thoughts. Close your eyes for a moment and imagine a serene landscape, such as a beach or forest, immersing yourself in the details—sounds, smells, and sights. This mental escape can provide a powerful sense of calm and control. During a meeting, even a brief visualization can help reset your mental state, allowing you to return to the discussion with a clearer mind and reduced anxiety levels. Visualization is a portable technique, making it an ideal choice for managing anxiety in professional settings.