7 Tips for Coping With Anxiety in Work Meetings

Work meetings can be a source of boredom, dread, stress, and, for some people, anxiety. If you have social anxiety disorder (SAD), anxiety in meetings can be an even bigger problem. Perhaps you have missed out on promotion opportunities because you didn't speak up in meetings like your colleagues. Or maybe you have avoided promotions completely because they would mean that you would have to attend MORE meetings.

While it's hard to embrace the idea of going to more work meetings (trust us, we know!), avoiding them because of anxiety can hurt you, both professionally and personally. Missing out on work opportunities means you won't get the recognition, advances, and benefits that you deserve. Your self-esteem and confidence can also suffer.

The good news is that there are coping strategies that you can use to help alleviate social anxiety in meetings at work, both in person and virtual. These are most useful if your anxiety is not severe or you are already in treatment for SAD.

Practice Can Help Reduce Anxiety in Work Meetings

If you are required to present during meetings, or simply wish to improve your skills at speaking to a group, there is no substitute for regular practice. Consider joining a group like Toastmasters. The organization will help you improve your ability to make introductions, to think on your feet, and to talk informally to a group. During the first few sessions, you are free to observe and decide whether you want to participate.

If Toastmasters isn't an option for you, you can still brush up on your communication skills on your own. Make a point of telling a story in front of friends or asking a question of every guest at the next gathering you attend. View every social encounter as a chance to practice and become better at communicating.

Reframe the Situation to Minimize Anxiety

Cognitive reframing (also called cognitive restructuring) is a technique you can use to change your perspective on a situation or experience. In this case, it might mean working to look at pre-meeting nerves as common and manageable. Try to see them as a positive: You care about your work and your colleagues and you can channel this caring and energy into your performance.

You can also use reframing after a meeting if you are struggling with regrets or worries. One study showed that it is effective at helping people with social anxiety manage post-event processing. If you are working with a therapist to treat SAD, discuss this technique with them.

Arrive to Meetings Early

Being early for a meeting allows you to start out with a smaller group of people, which makes it easier to greet them informally. When you arrive early, you won't worry about being late. You can also use this time to check out or set up any equipment you might be using for the meeting, such as a projector.

You can also try to arrive a few minutes early for video conferencing meetings. This can give you time to chat with others and get more relaxed before other attendees sign in.

Manage Avoidance Behaviors During Work Meetings

When you're really anxious about something, it's tempting to prepare yourself for *every* possible question, scenario, or situation. Perhaps you get through business meetings by being so thoroughly prepared that you have a scripted answer to every question.

Although preparation is important (see below), being over-prepared is a subtle type of avoidance.

It is just as important to trust yourself to be able to respond spontaneously to questions and discuss issues that aren't pre-planned. Realize that in these situations, it is OK to say that you are unsure about something and that you will look into it.

Other avoidance behaviors might include not looking anyone in the eye, covering your mouth when you talk, or simply avoiding speaking at all in a meeting. If you find yourself engaging in avoidance behaviors, give yourself permission to feel some anxiety in meetings. Realize it's not the end of the world if others notice you are nervous, and eventually you will feel more comfortable. 

Know Your Strengths

Social anxiety in meetings can make it harder to let your strengths shine. You might not be the most outgoing speaker, but that doesn't mean you can't gradually improve your speaking skills. Polishing up your public speaking abilities can help you come across as professional and poised—even when you're nervous.

Work meetings aren't just about speaking, though. Being a good listener is also a valuable skill in meetings. So, use your listening skills to your advantage! If you listen to what others say and choose your words carefully, they will admire your wisdom and patience.

Preparation Can Take the Anxiety Out of Work Meetings

A reasonable amount of preparation will leave you feeling confident. Over-preparing or under-preparing may leave you feeling even more anxious—particularly because these are often a reflection of your anxiety.

To help you feel ready for a meeting, anticipate and research issues beforehand so that you are up to speed. Wear clothing that is comfortable and professional, and that makes you feel good.

If you are participating in a virtual meeting, download any software you will need to access the meeting in advance. Find and set up a space to join from—a room that is quiet and well-lit, with a neutral background, is best.

Take the Pressure Off With Visuals

Visuals are great tools for getting a message across and for drawing attention away from yourself. If you are speaking to the group, use some sort of visual medium as part of your presentation. This will enhance the message you are trying to communicate—and it will take the pressure off of you being alone in the spotlight.

This is a great strategy for virtual meetings as well. If you will be presenting, put together a few slides and share your screen when you're talking. Then you can reduce the time you're on camera.

Takeaways

Most of us don't exactly look forward to work meetings, and they can be stressful at times. But if they are causing you serious anxiety that's affecting your well-being and ability to succeed professional, it's important to find ways to cope. If your symptoms are on the mild side, you can probably get away with using the tips here to ease your worries.

If you have severe social anxiety, there is no substitute for treatment such as medication or cognitive-behavioral therapy (CBT). In combination with the tips above, you should be well on your way to successfully managing social anxiety in meetings at work.