What do you do if you need to use mindfulness techniques to handle stress during a performance evaluation?

Let's acknowledge that this situation is stressful on a good day! These evaluations often have real-life implications - salary raises, promotions, and work security to name a few. Mindfulness holds awareness's hand and being aware of the stakes with an evaluation allows us to acknowledge the impact on our lives and be more aware of the stress. This awareness will lead to honesty and authenticity going into the evaluation conversation. Staying present during the evaluation is a challenge. I use 4-7-8 breathing throughout the day and encourage you to do the same. No one can tell HOW you are breathing so have at it! It allows the mind to focus on something positive without sacrificing attention to the conversation.

Evaluation is a tricky event and bears different significance for everyone. I, like to get up early on the day, do my cleansing exercise to remove the blockages, physical and mental; drink my sage tea to alert my thinking buds, and go through my notes. Then, I allow myself 10 minutes of manifestation time when I travel into the future and establish the result I am after: praise, raise, promotion and personal satisfaction. Clean up well, put on my confident outfit to be ready to take on the challenges coming. The key to the preparation and the event itself is in the mind. Without having adequate knowledge on the subject fear will set in and ruins the outcome. I also bear in mind that we deliver 100% of our capability at every given moment.

One way to prepare yourself is to focus on the type of energy you are giving off in the present moment and ask yourself, if it is the energy of confidence and success? If these are not the energies that you are in, take a moment to breathe to center yourself. Then feel into what it feels like, within your mind, and within your body, what confidence and success feels like and breathe that in. It does not matter what the outcome is through this evaluation. What matters is the energy you are in. Understand that you will receive information to help you become a better person through the evaluation. This situation is an opportunity for you to evaluate your energy, your ability to master your personal energy, in the face of a stressful situation.

During the evaluation, focus on the questions, focus on understanding what information the evaluator is seeking, and deliver the appropriate information. Keep yourself physically calm and focused on maintaining your feet on the ground and your hands on the arms of the chair, an open and communicative posture. Be pleasant and relaxed, so that the communication flows easily. Breathe deeply and consciously, to access all the necessary and relevant information within you, in a calm, relaxed manner, in an attitude of humble self-confidence, and in an attitude of being of service for the benefit of all. Use this evaluation as an opportunity for you, to know if the position and the energy, is a good fit for you. Let the evaluation work both ways.

After the evaluation, if you are feeling disappointed, look into the reasons why you are disappointed. Do you believe that you can accomplish the suggestions that have been given to you? Can you accept constructive criticism for self-improvement? Do you feel that it is a personal attack on your identity? If the latter is the case, then this is an opportunity to transform your identity into a more expansive version of yourself. Visualize yourself being successful and capable, then ask yourself if you will be happy becoming a better person. Do the suggestions of the evaluation put you on the path of becoming more successful, more capable. Be grateful that someone took the time to point you in the direction of your success. Life is a blessing.

Mindfulness during performance evaluations soothes stress. Focus on breath and sensations calms nerves, boosting clarity and resilience. This practice enhances self-awareness, reducing reactive tendencies. By staying present, one can approach evaluations with clarity and composure, leading to better outcomes and decreased anxiety.

Mindfulness is the ability to see things as they are - positive or negative - without immediately reacting with typical patterns, like denial, fight-or-flight, etc. One way to cultivate nonjudgmentalness in the present moment is to focus on your breath. Observe the air flowing into and out of your nose. Notice how the air is cooler on the inbreath, how your chest expands and contracts. In this way, you pull your attention away from bothersome thoughts, and towards the simple act of breathing. Anytime you notice your attention drifting off into thought, bring it back to the breath. This simple practice can calm you down and help you think more clearly. With practice, you will realize that you don't have to take your thoughts seriously.