At least 1 in 6 workers experience anxiety at work (www.mind.org.uk)
We can often become anxious in certain situations, especially ones that can make us feel out of our comfort zone.
This could include performing tasks like:
- Going into a meeting
- Making a sales call
- Delivering a presentation
- Attending a performance review
- Meeting deadlines
Going into a meeting / delivering a presentation
1. Be Prepared
One of the best ways to reduce anxiety before a meeting or delivering a presentation is to be well-prepared. Make sure you have all the information you need and have reviewed any materials or documents that will be discussed. Practice your presentation several times, and prepare a list of talking points or notes to refer to during the presentation.
2. Visualise a positive outcome
Take a few minutes to visualise the meeting going well and achieving a positive outcome. This can help you feel more confident and reduce anxiety.
3. Arrive early
Give yourself plenty of time to get to the meeting and arrive a few minutes early. This can help you feel more relaxed and in control.
4. Use positive self-talk
Use positive self-talk to boost your confidence and reduce anxiety. Remind yourself of your strengths and tell yourself you are capable of delivering a great presentation.
5. Focus on the message
Instead of focusing on your nervousness or anxiety, focus on the message you want to convey. This can help take some of the pressure off and make the presentation feel less intimidating.
6. Use breathing techniques
Take slow, deep breaths before and during the presentation to help calm your nerves. This can help you feel more relaxed and focused.
7. Engage with the audience
Engage with your audience by making eye contact, asking questions, and inviting feedback. This can help you build rapport and make the presentation feel more like a conversation than a performance.
Making a sales call
1. Prepare in advance
Make sure you’re well-prepared for the call. Research the company and the person you’ll be speaking with, and prepare a list of talking points or questions you want to cover.
2. Practice your pitch
Do a practice sales call with a friend or colleague to help build your confidence and refine your message.
3. Use positive self-talk
Use positive affirmations to boost your confidence and reduce anxiety. Tell yourself that you are capable and that you have something valuable to offer.
4. Visualise a positive outcome
Take a few minutes to visualise the call going well and achieving a positive outcome. This can help you feel more confident and reduce anxiety.
5. Be realistic
Stay positive but still be mindful that not every single call with end with a success and that’s ok. We can’t convert every single person we try and sell to and being realistic about rejection will help to soften the blow. Going into a sales call with an open mind that the person may not buy into your product or service this particular time will take the pressure off, help you to be more prepared in the situation and not get too worked up beforehand. Remember to not give up, here’s why:
- 60% of customers say no four times before saying yes
- 80% of sales require 5 follow up calls
- On average, it takes 8 cold calls to reach a prospect
- Once you’re talking to the decision maker, 6 is the ideal number of calls to win a sale
6. Take deep breaths
Take slow, deep breaths before and during the call to help calm your nerves.
7. Focus on building a relationship
Instead of focussing solely on making a sale, focus on building a relationship with the person you’re speaking with. This can help take some of the pressure off and make the call feel less intimidating.
Attending a performance review
1. Make sure to prepare beforehand
Review your job responsibilities and goals, and prepare a list of accomplishments and challenges you’ve faced during the review period. Be ready to discuss specific examples of your work.
2. Use positive self-talk
Use positive affirmations to boost your confidence and reduce anxiety. Tell yourself that you have done your best and are open to feedback.
3. Visualise a positive outcome
Take a few minutes to visualise the performance review going well and achieving a positive outcome. This can help you feel more confident and reduce anxiety.
4. Ask for feedback
During the review, ask for specific feedback on your strengths and areas for improvement. This can help you identify areas to focus on and build your confidence.
5. Take deep breaths
Take slow, deep breaths before and during the review to help calm your nerves.
6. Focus on the future
Instead of dwelling on past mistakes or shortcomings, focus on how you can improve going forward. Ask for guidance on how you can set goals and achieve success in the future.
Meeting deadlines
1. Prioritise your tasks
Identify the most important tasks and prioritise them based on their level of importance and urgency. This can help you focus on what needs to be done first and ensure that you’re making progress towards your goals.
2. Prioritise performing the tasks when you’re most productive
We tend to be most productive in a morning, as we can often start to slow down after dinner time. Make sure to be proiritising working these tasks when you’re alert and able to concentrate. The worse thing to do is to put something off and try and perform the tasks when you’re not working to your best ability.
3. Break tasks into smaller steps
Break larger tasks into smaller, more manageable steps. This can help you feel less overwhelmed and give you a sense of progress as you complete each step.
4. Set realistic deadlines
Make sure you’re setting realistic deadlines for yourself based on your workload and available time. Avoid overcommitting and give yourself time to complete each task.
5. Use a task list or planner
Keep a task list or planner to help you stay organised and on track. This can help you prioritise tasks and ensure that you’re making progress towards your goals.
6. Take breaks
Taking short breaks throughout the day can help you stay focused and avoid burnout. Go for a walk, stretch, or do a quick meditation to clear your mind and reduce stress.
7. Communicate with your manager or team
If you’re feeling overwhelmed or need additional support, don’t be afraid to communicate with your manager or team. They may be able to provide additional resources or adjust deadlines to help you manage your workload.
