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You need a mantra.
https://www.bmcm.org/learn/mantram/ You will love what is called Passage Meditaion. It will change your life and your friends and coworkers will not know what’s going with you, but, they will a change in you of stillness and meetings and pressurized situations.
There is simple Eight-Point program to make it much more meaningful. It’s all free. Friends or associates I have told, love it.
BTW, it doesn’t hurt to keep soft ear plugs on your person. That’s being smart.