Anxiety Management Routine

Anxiety Management Routine
A routine to help manage speaking anxiety before important meetings or presentations.
46Views
0Likes
0Rating
What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Separate Yourself from Anxiety

Separate Yourself from Anxiety

11:45 AM
5m

Imagine standing outside of your body and giving yourself advice as if you were a nervous friend. Say things like 'What you're feeling is normal' or 'Those nerves are just excitement.' 😌

Writing Activities
Writing Activities
Slow Exhale Breathing

Slow Exhale Breathing

11:50 AM
2m

Take a deep breath in, then exhale for as long as possible - at least twice as long as the inhale. This slows your nervous system and speech. 🐢

Deep inhale

Timed Activities - 4s

Slow extended exhale

Timed Activities - 8s
Stick the Landing

Stick the Landing

11:52 AM
1m

Eliminate filler words like 'uh' or 'um' by inhaling between sentences. Time your inhales to prevent exhaling filler sounds. 🎯

Simple Task
Simple Task
What You'll Get
  • 💪
    Reduced Anxiety
    Separating yourself from your anxiety through objective observation and self-reassurance can help reduce feelings of nervousness. 😌
  • 💪
    Calmer Nervous System
    Slowing your exhales helps remove carbon dioxide from the body, reducing nervous system activation and anxiety. 🫀
  • 💪
    Controlled Speech
    Slowing your breathing rate naturally slows your speech rate, helping you speak clearly and calmly. 🗣️
  • 💪
    Confident Speech
    Eliminating filler words conveys confidence and presence when speaking. 💪
What you need to get started
As recommended by the creator

What do I need to start this routine?

Try It Out, Adjust As You Go!
What People Think About This Routine
Loading more comments...