Your Energy Walks into the Room Before You Do: How to Show Up with Intention

Once, I was asked to step out of a meeting and "get my emotions in check." It sounds harsh, doesn’t it? But it wasn’t. It was honest—and exactly what I needed to hear.

Let me set the scene.

Right before the meeting, I got a personal phone call. One of those calls. You know the kind that pulls you into a spiral of annoyance and stress, and kind of makes your blood boil. Honestly, I can’t remember now who called or what it was about, but I know the feeling it left behind: frustration, annoyance, and stress. I hung up, took a deep breath, and walked into the meeting. But the second I stepped in, it was like the air shifted.

The people in the room didn’t need to ask if something was wrong—they could feel it. My stress had walked in right alongside me, casting a shadow over the meeting before it even began. I barely said a word before someone—kindly, but firmly—asked me to step outside and take a moment to regroup.

Embarrassed? Oh, absolutely. For a second, I wanted to melt into the floor. But as I stepped out of the room, another feeling crept in: clarity. It wasn’t about the phone call. It wasn’t about the meeting. It was about me. I realized, in that moment, that how I show up, my energy, and my attitude, doesn’t just affect me. It affects everyone around me.

That day, I learned a lesson I’ll never forget: the energy you bring into a room can either elevate it or drag it down. And the choice is always yours to show up with intention.

And this doesn’t just apply to work meetings or leadership roles. It’s true when you walk into your house or even the coffee shop. Energy is contagious—literally. It’s called emotional contagion, the way emotions spread like the flu.

Here’s the good news, while you can’t always control what’s happening around you, you can control how you show up. You have a choice.

Here are a few suggestions:

• Avoid triggers: Steering clear of stressors before a big moment isn’t just about avoidance; it’s about setting boundaries that prioritize your mental clarity. By protecting your space, you empower yourself to show up as your best self.

• Pause at the door: This isn’t just a checkpoint—it’s a decision. Taking a deep breath, pausing for a moment, and choosing how you want to step into the room is a quiet yet powerful act of leadership.

• Reset: Whether it’s a favorite song or a quick walk if you are stressed, resetting is about reminding yourself that you’re in control.

This isn’t about ignoring your emotions or phone calls or even pretending everything’s fine when it’s not. It’s about being intentional—acknowledging where you are emotionally, understanding what’s needed in the moment, and choosing how you want to show up. So, the next time you walk into a room, remember: your energy walks in before you do, and it can set the tone for everything that follows.