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

The 5-4-3-2-1 Technique: A Multi-Sensory Approach

The 5-4-3-2-1 technique is a grounding exercise that engages all five senses to bring your attention back to the present. Begin by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This methodical approach helps interrupt the cycle of anxious thoughts by engaging your senses in a structured manner. In a meeting, you can perform this exercise quietly in your mind, using it as a tool to regain focus and composure. The 5-4-3-2-1 technique is a powerful way to harness the calming effects of sensory awareness.

Self-Compassion: Reframing Your Inner Dialogue

Practicing self-compassion involves treating yourself with kindness and understanding, especially during moments of anxiety. Instead of criticizing yourself for feeling anxious, acknowledge your emotions and remind yourself that it's okay to experience anxiety. Reframe your inner dialogue by offering supportive and encouraging words, much like you would to a friend. In a meeting, this shift in perspective can reduce the pressure you place on yourself, allowing you to approach the situation with greater ease and confidence. Self-compassion fosters resilience and is an essential component of managing anxiety effectively.