How to calm anxiety

[morag1234]

I am going away with work tonight. I am driving somewhere I have never driven before and then taking the train. I am also staying overnight.

While I am independent in other ways, I'm definitely not when in comes to travelling.
I have felt sick and anxious the entire weekend. I'm dreading all of it.

I am visiting a place where I will need to speak with people very high up, who are obviously v knowledgable in their area. I have no background in this area. I am dreading having to think of questions and I'm dreading having to introduce myself 100 times and say my job role. It's quite a long winded role and I've just always been the same - I find it hard to speak in front of others and I'm one of those people who has to write down what they need to say.

How can I calm my anxiety???

Do you know the calm app. They have various things you can listen to which have a calming effect, or gives you tips etc. eg, breathing , etc

Have some standard questions prepared. Ie. What’s your name? Where do you come from? What’s your job role?

If you’ve invited to this event, then you’re an equal to them.. They’ll be others as nervous as you.

Try to mentally ‘rehearse’ what you are going to say. Ie. Your up job description etc.

Also, have something nice planned for after the event. Ie. Think beyond this event. In find that sometimes helps, and then you’re focussing on that, rather than the event.

Deep breaths. When we feel anxious, breaths get shorter and it sends a message to our body that there's some threat to feel worried about, which releases cortisol and makes us even more anxious and stressed. Do square breathing and try to be conscious of how you're breathing. The same with body language - try to stand with feet hip width apart, shoulders back, rather than fiddling and hunching which will make you look and feel timid.

See if there's a green space where you can go for breaks. Being in nature is very calming.

When talking to people, see if you can say your job role in one sentence then focus on asking questions about other people - this makes them think they're interesting and feel good about themselves without you having to do the leg work in conversation.

If you make a slip or say something you wish you hadn't, don't beat yourself up about it - think if someone else had said that to you, you probably wouldn't even notice and certainly wouldn't dwell on it.

The driving and train will be fine.

Agree with PP focus on a nice reward to get through tricky bits - like a hot choc in your hotel room or something nice to eat on the train home.

Have you ever read 'feel the fear and do it anyway'? It's all about these moments where we worry for ages in anticipation and doubt ourselves, but ultimately you have to tell yourself you can do it, even if it's not perfect, you're capable and it's fine. You'll cope with any challenges that arise.

I’ve been having a severe anxiety attack that’s lasted 72 hours now. Severe. More like an ongoing panic attack than mere anxiety. It’s reactive due to something stressful that’s going on at the moment. It’s so bad I feel like I’m starting to not cope.

Things I’ve tried: 40mg of propanalol. Cardio exercise. Pilates. A walk in nature. Slow deep breaths. Calling a friend. Visiting a friend. Taking a cold shower.

Nothing is helping (for longer than a few minutes). I’m waiting for a callback from my GP. Hoping for a short course of diazepam. And I have a counselling session tomorrow.

Is there anything else I can try in the meantime? I’m on my own and going kind of crazy here.

@Pegs11 i think you should start your own thread as it’s a different situation to op and will get different answers.

@morag1234 How are you getting on?

@Riverlee that’s what I meant to do, sorry to hijack this post, it was an accident - ignore me

I have stock lines i trot out at meetings. I have some very innocent bland observations I make too. Nothing controversial / about politics or rooted in opinions. Mainly self deprecatory or weather related eg I had a huge hire car last week and made a joke about how small I was in it - sounds naff but it was an ice breaker
Ask people questions as lots like to talk and if you have those questions prepared then great. It can be travel related - trains - talk about reserved seats and the politics of that. How someone told you about a person with cheesy feet next to them?! (Another thread from today )
I find it easier knowing I have at least something to say and am often surprised I don't need to talk much ?
Your travel will be fine and best bit of work travel ? Big bed. Tv on. Room service. And breathe. Lots of luck