If you’re someone who feels anxious before a major performance at work—public speaking, a job interview, or whatever causes your stomach to tie itself in knots—there is hope for reducing this anxiety. 

One thing that I’ve started to do when I’m feeling anxious about something, is to disconnect right before I have to perform. My disconnection is controlled and purposeful, not distracting. Here’s how I do it.

1. I prepare for whatever I’m about to do in advance. If I’m facilitating a meeting, I’ll have the agenda and room prepped 30 minutes in advance. If I’m speaking at a conference, I’ll have the slides ready to go well before my panel begins.
    
2. At the 30-40 minute mark before my performance, I step away from it. I leave the office to get some fresh air. Sometimes I’ll take a walk around the block, or grab a calming tea or snack if the tension is hanging out in my stomach. 
    
3. I set an alarm on my phone to make sure I don’t lose time and still get back to my meeting with 15 minutes to spare. With the alarm, I give myself permission to focus on my breathing—a mindfulness technique that calms my nerves and grounds me. I don’t find myself worried about losing myself in the exercise because I know the alarm will keep me on task—disconnecting before it’s time to reconnect. 

What I find is that when I return to the office, I’m refreshed, focused, and my anxiety is down. How do you calm yourself before a big performance at work? Share your ideas with us in the comments below.