Anxiety over my team meeting

[Dav87]

Hi
I feel like I’m spiralling into an anxious mess over my team meeting at work today.
It was the first time I’ve met my team face to face. I feel like I said some things that made me sound like a complete fool. At one point I was challenged on a point I made and my voice started shaking and I almost felt like I was about to cry, and now I’m completely DYING at the thought of how I must have looked.
I can’t stop thinking about every conversation I had and thing I said, and what everyone must think of me.
the rational part of me knows this is absolutely crazy, and I should just draw a line under the whole awful day but I just can’t reason with myself.
does anyone have any coping mechanisms they could share please or how I can make myself feel better, cos this panicky anxious feeling is just the absolute worst.
Feel like quitting and never returning!

Are you me? Sorry, no advice but page marking.

I'm sure everyone has said and done things they felt were stupid at the time. Others in the meeting may be feeling the same way as you are now.
How you move on from it is key. Are you going to allow work to crush your confidence or are you going to learn from it and move on. And by learn I mean prepare yourself better next time for any challenges, look at some online videos to help with presentation etc.

If this is a regular occurrence in how you feel with anxiety then speak to a doctor.

No idea if this will help but I teach about it a little so perhaps some of the theory behind these feelings might give some insight.
Have a little read of this website, you might find some of the techniques that would be used in therapy to be something you can try at home.

www.simplypsychology.org/rational-emotive-behavior-therapy.html

First things first - you have no idea what 'everyone' will think of you. Some might not have noticed because they were too intent on their own worries, some might have felt sorry for you, some may have felt empathy and some might have judged you (which, on the basis of one meeting, says much more about them than you).

Secondly they are your team, so someone must have thought you have the qualities needed to be in your position. You're not there by chance! Remind yourself of your strengths/experience/qualifications whenever you feel tempted to dwell on your shortcomings.

From a practical viewpoint try box breathing before the next meeting (lots of videos on Youtube) to learn how to control your anxiety. Rather than try to shy away from it in the next meeting, bring it up head on "sorry I was a bit of a twat (or whatever) last week, I was so excited to meet you lot I got a bit giddy. Now, let's crack on" Use humour/self deprecation to show that you're human.

If the issue is really threatening to overwhelm you consider a short course of therapy to deal with it.

Ime people are too busy thinking about what they said and contributions they made ( good or bad) to care about what others did or did not say!
unless you were personally rude to someone (in which apologise in a private message) then just forget about it and move on!

I always ask myself "can I change what happened?". Obviously the answer is no. So why am I wasting energy on it? The only thing I can do that is productive is think critically about what I could do better next time and learn from it. It's done. Chances are, no one even really noticed, especially if they don't really know you. We're all so interested in ourselves, we often don't notice others and if we do, we're so busy and way more interested in our own lives to think about how someone in a meeting today sounded. Take care of yourself and move on.