Do You Have A High-Stakes Meeting, Presentation or Interview? Here are Relaxation Techniques to Calm and Prepare Your Body!

One month before your meeting you begin to feel anxious when you think about it (the high-stakes meeting, presentation or Interview.) Weeks before you are having sleepless nights.  Days before you are having panic attacks.you feel your heart racing and you haven’t had a good night’s sleep, One the day of the meeting you are exhausted, anxious and feel your entire body shaking sometimes. This is a cycle that needs to be broken! What to do?

Here are some simple relaxation techniques to calm your mind and body. Relaxation techniques generally involve focus and awareness. You focus your attention on something that is calming and it raises awareness of your body. It doesn't matter which technique you use. What matters is that you find ways to relax to gain the benefits.

Autogenic relaxation

Autogenic means something that comes from within you. In this relaxation activity, you use both visual imagery and body awareness to lower stress.

You repeat words or suggestions in your mind that may help you relax and lessen muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing or slowing your heart rate. Or you may feel different physical senses, such as relaxing each arm or leg one by one.

Progressive muscle relaxation

In progressive muscle relaxation, you focus on slowly tensing and then relaxing each muscle group.

This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.

In one type of progressive muscle relaxation, you start to tense and relax the muscles in your toes. You gradually work your way up to your neck and head. This is best done in a quiet area without interruptions. You also can start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.

Visualization

In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation.

To relax using visualization, try to use as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, think about the salt water's smell, the sound of crashing waves and the feel of the warm sun on your body.

You may want to close your eyes and sit in a quiet spot. Loosen any tight clothing and focus on your breath.