Lately, I've noticed that during small team meetings at work (usually 4-5 people), I get this sudden rush of anxiety that makes my heart race and my hands shake. It mostly happens when I want to share an idea or disagree with someone, even though I’ve prepared my points in advance. I’ve tried practicing what I want to say beforehand and even breathing exercises, but the physical symptoms still hit me hard as soon as it’s my turn to speak. This has been going on for about two months now and it’s making me avoid participating, which is frustrating because I genuinely want to contribute and be seen as confident. I work in a pretty casual environment, so it’s not like I’m afraid of judgment from a big crowd - it’s just these small meetings that get to me. Has anyone else experienced something similar? What helped you stay calm and speak up without your body betraying you? Are there particular techniques or mindset shifts that worked better than just deep breathing or rehearsing?

On 01/30/2026 at 6:15 AM, SunnyStone83 said:

Lately, I've noticed that during small team meetings at work (usually 4-5 people), I get this sudden rush of anxiety that makes my heart race and my hands shake. It mostly happens when I want to share an idea or disagree with someone, even though I’ve prepared my points in advance. I’ve tried practicing what I want to say beforehand and even breathing exercises, but the physical symptoms still hit me hard as soon as it’s my turn to speak. This has been going on for about two months now and it’s making me avoid participating, which is frustrating because I genuinely want to contribute and be seen as confident. I work in a pretty casual environment, so it’s not like I’m afraid of judgment from a big crowd - it’s just these small meetings that get to me. Has anyone else experienced something similar? What helped you stay calm and speak up without your body betraying you? Are there particular techniques or mindset shifts that worked better than just deep breathing or rehearsing?

That sounds really tough, especially when you’ve put in the prep but your body still reacts that way. Sometimes the pressure we put on ourselves to sound “perfect” or to not rock the boat can make the anxiety worse. One thing that helped me was shifting my focus from “how I’m coming across” to just sharing my perspective as honestly as possible, even if it’s not perfectly polished. It took some practice to accept that a shaky voice or a racing heart doesn’t mean my ideas aren’t valid.

Also, instead of trying to fight the physical symptoms, I tried to acknowledge them quietly in my head - like “okay, my heart is racing, that’s just my body reacting” - and then moved on. It made the sensations less scary. Maybe pairing that with a quick grounding technique (like feeling your feet on the floor or holding a pen) could help anchor you when it’s your turn to speak.

On 01/30/2026 at 6:15 AM, SunnyStone83 said:

Lately, I've noticed that during small team meetings at work (usually 4-5 people), I get this sudden rush of anxiety that makes my heart race and my hands shake. It mostly happens when I want to share an idea or disagree with someone, even though I’ve prepared my points in advance. I’ve tried practicing what I want to say beforehand and even breathing exercises, but the physical symptoms still hit me hard as soon as it’s my turn to speak. This has been going on for about two months now and it’s making me avoid participating, which is frustrating because I genuinely want to contribute and be seen as confident. I work in a pretty casual environment, so it’s not like I’m afraid of judgment from a big crowd - it’s just these small meetings that get to me. Has anyone else experienced something similar? What helped you stay calm and speak up without your body betraying you? Are there particular techniques or mindset shifts that worked better than just deep breathing or rehearsing?

That sounds really tough, especially when you’ve done all the prep and still get hit with those physical symptoms. I’ve been there too - small groups can feel way more intense than big crowds because it feels so personal. One thing that helped me was shifting focus from “performing” to just being curious about what others were saying. Instead of gearing up to respond perfectly, I tried to listen deeply and let my response come naturally from genuine interest. It took some pressure off.

Also, sometimes I found it useful to acknowledge the anxiety out loud in a light way - like, “I’m a bit nervous, but here’s what I think.” It actually helped break the tension and made me feel more human, not just a speaker under a spotlight. Maybe mixing that with the breathing you’re already doing could make a difference. Small shifts like that helped me feel less trapped by the physical stuff and more connected to the conversation.