If the idea of joining an online video call fills you with dread, you are not alone. Many people experience anxiety and stage fright before virtual meetings, whether it is a performance review, a check-in with a tough boss, or even routine team calls. This video explores practical and science-backed ways to manage and reduce online call anxiety so you can perform at your best without fear.
In this video, you will learn powerful techniques like the 4-7-8 breathing reset, the power pose method, and the peripheral vision hack to help reduce stress and improve your confidence during Teams meetings and other virtual calls. These anxiety hacks are designed to help you overcome performance anxiety and social fear, so you can communicate clearly and stay composed in any professional setting
Full Video Transcript
What to do if you're terrified of online calls?
That notification sound, your heart immediately starts racing. Another teams meeting in 10 minutes. If the thought of hopping on a video call makes your palms sweat and your mind go blank, you're definitely not alone. In fact, there's a surprising statistic about this that I'll share in just a moment. But first, let me tell you about something that happened to me last week
I had a crucial client call scheduled, one of those make or break moments for a big project. Five minutes before, I was pacing around my home office feeling like I might actually throw up. Sound familiar?
Here's the thing. That anxiety you feel before online calls; it's way more common than you think. A recent study found that 73% of remote workers experienced heightened anxiety, specifically around video calls. That's nearly three out of four people struggling with the exact same thing you are. And there's actually a scientific reason why video calls hit different than in person meetings. But I'll get to that in a second
The good news? I've discovered three bulletproof techniques that can completely transform how you feel before your next online call. And the best part? Each one takes less than 10 minutes and costs absolutely nothing.
Technique number one: The 4-7-8 reset.
This one's my personal favorite because it works literally every time. Here's what you do about five minutes before your call
Breathe in through your nose for four counts, hold for seven, then exhale through your mouth for eight. Four. Seven. Eight. But here's the key that most people miss
You need to do this while pressing your tongue against the ridge behind your upper teeth. This activates a specific nerve that signals your nervous system to calm down. Do this cycle just four times and you'll feel the difference immediately. Navy SEALs use a similar technique before high stakes operations. If it works for them in life or death situations, it'll definitely work for your quarterly review call
Technique number two: the power pose protocol.
Two minutes before your call, stand up and do this. Put your hands on your hips, feet shoulder width apart, chin up, chest out. Hold this for exactly two minutes. I know it sounds ridiculous, but Harvard research shows this literally changes your hormone levels, decreasing cortisol by 25% and increasing confidence hormones
The crazy part? It even works if you don't believe it will. Your body doesn't know you're faking it.
Technique number three: The peripheral vision hack.
This one's weird but incredibly effective. While waiting for the call to start, spend 30 seconds focusing on your peripheral vision. Without moving your eyes. Pick a spot on your screen then notice what you can see at the edges of your vision. This technique instantly pulls you out of tunnel vision, that narrow panic state your brain goes into when anxious. It's based on how your nervous system processes threats, and it's the fastest way to shift from fight or flight back to calm and collected
Now here's why video calls trigger such unique anxiety. Your brain is constantly searching for micro expressions and body language cues that simply aren't there on a screen. It's like having a conversation with someone wearing a mask. Your brain works overtime trying to fill in the blanks, but when you use these three techniques together, you're basically hacking your nervous system to stay calm despite those missing signals.
Quick note about PerformZen...
If you want an even easier solution, I've got to mention PerformZen.
It's an all natural supplement that combines ingredients like Gaba, L-Theanine and magnesium to naturally calm your nerves while keeping your mind sharp. Plus cognitive enhancers like ginkgo biloba and and vitamin B6 to keep you focused and creative when it matters most. It's what I personally use before big presentations when I need the extra edge. You can check it out through the link below or just Google PerformZen, we're the first result.
If you found these techniques helpful, hit that subscribe button and drop a comment below. I'd love to hear which technique worked best for you or what you do to overcome your own fear of online calls. And if video calls are just one piece of your anxiety puzzle, I've got the perfect video coming up next that you need to watch. This is Lewis with PerformZen and until next time, break a leg.
