Feeling anxious before a meeting is common. It can feel confusing and make it hard to think. There are a few sensible first steps you can try.

Why This Situation Matters

Feeling anxious may make it harder to follow the meeting. It can reduce your confidence and make conversations feel more tiring. Letting anxiety go unchecked can disrupt your work or the meeting flow, so a few simple actions may help.

What to Do Immediately

1. Pause and breathe. Take a few slow breaths to slow your heart rate and clear your head.
2. Ground yourself. Notice three things you can see and two things you can touch to bring attention back to the present.
3. Take a short break if possible. Step away from your desk or look out a window for a minute to reset.
4. Glance at the agenda or notes. A quick look at the main points may help you feel more prepared.
5. Adjust your audio or camera if helpful. Mute or turn off video for a moment if that makes you more comfortable.

Things to Avoid

• Rushing out of the meeting without notice. Leaving suddenly can create confusion for others.
• Drinking extra caffeine to push through. That may increase jitteriness.
• Rehearsing long speeches in your head. Overthinking can raise stress.
• Apologizing repeatedly for nervousness. This can draw attention and make you feel worse.
• Avoiding all meetings without explanation. Skipping can increase stress about future gatherings.

What to Do Next

Watch how you feel during and after the meeting. Note what helped and what did not. You may want to review the agenda before the next meeting or practice brief breathing or grounding exercises. If it feels useful, mention needs to a trusted colleague or manager, such as asking for a clear agenda or a short break during long sessions.

When to Get Help

It may be appropriate to seek help if anxiety happens often, gets worse, or starts to affect your work or wellbeing. You might talk with a manager, human resources, a workplace support program, or a mental health professional. They can offer practical strategies or accommodations that may help.

Quick Summary

• Pause, breathe, and use simple grounding to calm yourself.
• Take a short break and check your notes or agenda.
• Avoid caffeine or sudden exits that may increase stress.
• Consider talking with workplace support or a health professional if anxiety continues.

About the Author

Situation Guide Editorial Team

The Situation Guide editorial team writes clear, practical guides for common real-world situations. Content focuses on safe first steps, plain-language explanations, and helping readers recognise when professional help may be appropriate. This guide provides general information only and is not a substitute for personalised professional advice. Specific circumstances can vary.