Performance anxiety is ruining my job
Does anyone have any tips for how to cope in the moment of panic, triggered in work meetings? I have been working with a CBT based anxiety journal and seen some improvement. Although I have generally less panic in meetings now, it feels like 2 steps forward and one step back every time I have an episode. Today, I was so caught off guard by an overwhelming panic in my meeting, I froze and felt like I couldn’t breathe. I was certain everyone could see my panic. I turned my camera off and pretended I had a technical issue, just so I could take a moment a d catch my breath. Now I can’t stop anticipating the next time it will happen, and worrying about when I go back to I person meetings and can’t take a technical issue to get back on track. I feel like I’m in a dead end, and I just keep trying to do all the CBT stuff but when these thing happen I feel like it’s all hopeless.
Unfortunately, I don’t have a lot of great advice for you, but I was wondering where you got this CBT based anxiety journal? It might help me too
Panic attacks seem to come out of nowhere. They can be recurrent. People start to be afraid of another panic attack coming and start avoiding the situation they experienced it in. Just like you said. But they can really happen anywhere. I am sure you did your homework and read about this ‘disorder’. Actually it is considered disorder if it affects your life. People feel like they are loosing control. I’m wondering what triggered your performance anxiety if you remember the first time. Also it would be good to know what CBT techniques work for you. It is recommended to acknowledge what is happening, slow breathing, sip water which helps with breathing, and ground yourself with familiar objects (take pictures of your family or friends with you, have a favorite pen on the table etc).
When I worked in an office, I'd go for a walk and focus on colors, breath, and mindful steps. Maybe wear a bracelet or something to remind you of something calming as well. Best wishes 🙏