While some people eagerly return to meetings after the holiday, others feel their heart race just by seeing a meeting invite in their email. This “meeting phobia,” though it may seem exaggerated to some, is actually quite common. After a break, the nervous system is still in relaxation mode, so the sudden fast pace, serious faces, and quick remarks can trigger anxiety.
Here are four smart and quick ways to manage this anxiety without letting others notice you’re stressed, according to Dr. Issa Mohammed, an expert in public relations and self-development:
1. Choose a Strategic Seat to Reduce Pressure
Where you sit in the meeting might seem insignificant, but it can make a big psychological difference. Sitting in the middle or near the manager puts you in the spotlight, making you feel like you have to prove yourself constantly. Sitting at the side or in a corner gives you more comfort and space to move or interact as you wish, without feeling exposed.
How does seat choice help reduce meeting phobia?
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It gives you a subtle sense of control, as if you hold one end of the thread, not the center of the circle.
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It keeps you away from direct evaluating stares, reducing internal tension.
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It allows you a quick exit or temporary withdrawal if needed, without drama.
2. Prepare Your Points in Advance, Even If You’re Not Asked to Speak
Being prepared mentally offers a sense of security known well by those who’ve stumbled in front of an audience. Writing down notes before the meeting—even if you’re not expected to contribute—creates a psychological safety net. You’re not just physically present; you’re mentally ready, which reduces anxiety and boosts confidence.
Why do prepared notes help overcome meeting anxiety?
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They provide a mental alternative to negative thoughts or surprise speaking.
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They make you feel like a contributor, even if silently, easing expected pressure.
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They let you intervene thoughtfully and calmly when needed, avoiding awkward improvisation.
3. Monitor Your Breathing as If You’re Behind the Camera
One of the easiest and most effective ways to handle stress is to adjust your breathing. In meetings, we tend to breathe shallowly and quickly without realizing, which fuels anxiety. If you silently observe your breathing and practice deep inhales and slow exhales, you reprogram your body to calm down. It feels like you’re watching the situation from outside, not trapped in it.
How does mindful breathing affect your meeting performance?
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It sends an immediate calming signal to your nervous system, like pressing a reset button.
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It helps release momentary tension and regain mental focus.
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It slows your movements and softens your manner, which changes how others perceive you.
4. Shift Your Focus From “How Do I Look?” to “What’s Happening?”
Anxiety often comes from excessive self-focus. When you worry about how you appear, whether you’re stumbling, or if others notice your nervousness, you get stuck in an endless loop. The solution? Change your focus. Concentrate on the topic, the solutions presented, or what piques your curiosity. This takes you out of the evaluation bubble and into the interaction arena.
Why does shifting focus reduce meeting phobia?
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It frees you from worrying about your image and enhances mental presence.
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It makes you feel genuinely engaged in the discussion, lowering internal isolation.
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It turns you into an active participant in content rather than a fearful observer of impressions.
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