Social Stress

Speak warmly. Stay steady.

"Tough conversation coming." We will help you soften the edge and find your pace.

How to use this guide

Treat this page like a set of options, not homework. You are not trying to do every step. You are trying to find one shift that helps right now, then repeat it enough to make it yours.

Read the 3 session bullets and pick the one that matches your moment.
Try one technique for 2 minutes (timed, imperfect, done).
If it helps, keep it. If it does not, switch category (breath, body, attention).

What happens in your session

Soften body, soften tone.

Calm physiology, calm delivery.
Kind phrases, clear boundaries.

Warmth and steadiness can live together.
Recovery built in.

A short reset for after it is done.

What to expect

We guide a brief breath cadence, add gentle body release, and close with phrases that keep you warm and steady.

Try this first

Techniques that match this moment

These are the quickest, lowest-friction moves we reach for in this situation. Start with one. If you want more depth, open the full Technique Toolkit afterwards.

breathwork

Extended Exhale (4-6): Calm Your Nerves Before a Meeting

When your chest is tight and thoughts will not line up, breathe in for 4 counts and out for 6. Two to five minutes through your nose nudges your system toward calm and keeps speech clear.
Open the walkthrough →
meditation

Mantra (Focus Phrase): One Word, Quieter Mind

Choose a neutral word. Whisper or think it with every breath for 2-12 minutes to settle the mind.
Open the walkthrough →
meditation

Loving-Kindness (Metta): Warm Phrases, Softer Edges

Say phrases like "May I be safe, may I be well." Then extend to others for three to nine minutes.
Open the walkthrough →