5.4.3.2.1. When You Feel Anxious, Try This Grounding Technique

2 Ways to Reduce Anxiety as a Manager

(directly from athletes)

1. Build Pre-Performance Rituals

Top performers, like athletes, thrive on routines.
Why?
Because rituals give your brain something familiar to hold onto.
They calm the chaos.

And if someone tells you:
→    Routines take away variety in life.

Try auditing their lives.
Try scoring their happiness and fulfillment.
How can we feel fulfilled if we don’t create routines that support what fulfills us?

Anyway, try this:
→    Before a big moment, like a presentation, do something grounding.

It can be something like:
→    Taking five deep breaths
→    Stretching
→    Repeating a calming phrase like “I’ve got this.”

Or maybe try the 5-4-3-2-1 technique:
→    Name 5 things you can see around you
→    Touch 4 things near you
→    Listen for 3 sounds
→    Notice 2 smells
→    Take a sip of water

It’s a quick way to ground yourself when anxiety feels overwhelming.

2.    Name It to Tame It

You know why anxiety often feels overwhelming?
Because it’s vague.
So?

Give it a name, like:
→    Stress about a deadline
→    Fear of failure

Giving it a name takes away its power.
Why?
Because we gain clarity.
And clarity is one of the best antidotes in those moments.

Try this:

Next time you feel anxious, pause and ask yourself:
→    What am I really worried about?

Then write it down.
Seeing it on paper can make it feel less scary.