What are quick grounding techniques for anxiety at work?

Description:

I experience sudden anxiety or overwhelm before or during meetings, interviews, or presentations and need discreet, evidence‑based grounding techniques I can use at my desk or on video calls. Which quick sensory, breathing, or cognitive exercises reliably reduce acute anxiety without drawing attention, and how long do they take to be effective?

2 Answers

Sort by:

S. P. 15 Aug 2025

Copy answer link Report answer
Try tiny actions that change body signals but stay invisible. Slow diaphragmatic breathing at about five to six breaths per minute is fast and effective: breathe in 4–5 seconds, out 5–6 seconds. You’ll feel calmer within 60–90 seconds and clearer in 3–5 minutes. Subvocal labeling helps too: silently name the emotion you feel, like "nervous" or "tightness." That quiet naming lowers the brain’s alarm response almost immediately. Press your feet into the floor or grip your chair briefly and release to ground sensation without moving much. Chew gum or sip cold water for sensory input that distracts the nervous system. A 30–120 second micro‑routine before a call often prevents escalation.
15
L. H. 15 Aug 2025

Copy answer link Report answer
I find tiny, nonobvious tricks work best. Try the 5-4-3-2-1 sense check: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. It takes 20–40 seconds and quickly shifts attention. Another one I use is a silent brain task like counting backward by 7s or reciting the first line of a poem in my head. That engages thinking and calms the alarm in about a minute. For tactile grounding, press your thumb into the web between your thumb and index finger or squeeze your thigh under the desk for a few breaths. Those are subtle and effective within 30–90 seconds.
10