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Under Pressure? 6 Ways to Stay Cool, Calm, and Collected

Under Pressure? 6 Ways to Stay Cool, Calm, and Collected

Your presentation, audition, or job interview starts at 10am, but a few minutes before, you start to feel like the clock’s a few ticks away from High Noon. It’s a good thing you used extra deodorant because you’re feeling the heat.

If you’re one of those people who think that they always rise to the occasion, you’re wrong! 25 years of research from around the globe indicates that the overwhelming majority of individuals perform below their capabilities in a highly pressure scenario. This is categorized as a situation in which   they have something at stake and the outcome is dependent on their performance.

Specifically, experiencing pressure downgrades your ability to access cognitive success tools: memory, attention, comprehension, judgment and decision making. Pressure also diminishes your psychomotor skills; these skills include your golf swing, or the ability to walk up to the podium —stumble, trip, crash!

You don’t have to crumble under pressure; you just have to immunize yourself to its injurious effects. Here are some “pressure solutions” that will help you to be cool, calm, and collected so you can do your best when it matters most:

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Write off the pressure

Preparing yourself to give your best presentation or readying yourself for your Monday morning interview starts Sunday night, or the night before any pressure scenario. Pressure often derails you by filling your mind with distracting and anxiety-arousing thoughts, such as “What if I can’t get a job?” or, “I wonder if these clients like me.”

These thoughts have nothing to do with the facts that you need to present, but they do make you lose focus. This will make it harder for you to recall the facts that you need to have at your fingertips. You only have so much space in your working memory, and worried thoughts take up the space that you need for your presentation information, or facts about your previous jobs. Studies show that you can minimize the likelihood of worrisome thoughts surfacing during your presentation if you write down your anxieties about giving a poor presentation the night before. In effect, you are getting them out of your system.

Adopt a low-pressure mindset

Individuals who don’t crumble under pressure hold a particular mindset that minimizes feelings of pressure and allows them to approach their presentations with confidence– not trepidation.

A presentation is a positive event. Individuals often “choke” because they interpret the presentation or crucial conversation as a threatening event, a perception that increases anxiety and fear. Telling yourself that every presentation is an opportunity, challenge, and a fun change of pace will decrease feelings of pressure and allow you to enjoy the experience and do your best. Build these words into your thinking and use them when you think of a pressure-filled scenario.

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A presentation to important clients or an interview for your dream job is very important, but telling yourself that “it’s a chance of a lifetime” will make you think that it’s a “do or die” moment. This will only intensify your feelings of pressure. Instead, remind yourself that this one of many opportunities that will come your way. It’s not a “must game.” Doing so will keep you calm and make it easier for you to focus on doing your best.

Anticipate, anticipate, anticipate

What if your power break glitches?

What if several members of your audience leave abruptly?

What if you’re told your interview is a group interview five minutes before you start?

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For most individuals unexpected events cause a pressure surge –a spiked arousal that evokes threatening and defeatist thoughts, causing them to lose their composure, go off-track and miss their mark. It’s like when a golfer can’t recover after an unexpected folly.

Prevent this from happening by anticipating potential mishaps that could surface during your presentation, no matter how slim. Then, mentally rehearse your solutions. Being prepared for anything surges your confidence and that translates into a less pressure-filled presentation.

Clench your left fist

A common factor that prevents individuals from giving presentations are chronic anxiety-arousing thoughts. These thoughts need to be extinguished. Very recent studies show that clenching your left fist a minute before your presentation will do the job for you. This action inhibits the language area in the left hemisphere of your brain that is responsible for these troublesome thoughts and primes the right side of your brain that is responsible for delivering a well-rehearsed skill, such as your presentation. If you are on a golf course, squeeze a ball before each shot and you will find your mind has stopped ruminating about your swing, stance and what your partner thinks of your game. Instead, you’ll just do it! Caveat: you must be right-handed for this to work. Sorry, lefties.

Walk like a champ

Neuroscientists and social psychologists have uncovered plenty of data that indicates how your posture impacts how you feel. Accordingly, experiment with different postures and you’ll note that some make you feel more confident than others. A few minutes before you enter a pressure-filled scenario, walk confidently down the hall or around your office. You’ll feel the difference.

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When the time comes to face your audience, use your confidence posture: stand up straight and expand your chest. If sitting, sit up straight –you’ll breathe easier and think more clearly. Confidence will help you to conquer pressure, so it’s smart to remember to walk like a champ.

Affirm your self worth

Step back to realize that your life is not defined by how well you give a presentation, whether you land the job, or how successful you are at work. Individuals who define their self-esteem by how well they do in any given situation allocate themselves a heavy dose of extra pressure, feeling they have to produce results 24/7. Before you go to work, and before every high pressure moment, remind yourself that you are a worthy person independent of your work performance. You’ll feel a reduction in the pressure that you feel and you’ll perform more effectively.

Follow these tips and you’ll find that you’ll be cool, calm, and collected when it matters most. You’ll enjoy your share of successes, and at the same time, take control of pressure-filled situations!

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Last Updated on July 18, 2019

How to Sharpen Your Transferable Skills For a Swift Career Switch

How to Sharpen Your Transferable Skills For a Swift Career Switch

Most people grow up with dreams to go to college and graduate with high-paying job offers waiting for them the week after graduation. Others may favor non-traditional career paths. But the desire is the same: to find a job we love where compensation is commensurate with experience.

However, plans change. For instance, what started out as a dream to be a surgeon is cut short by a nasty injury and you’re debating how to transition into a new role. Or you might be facing being let go from your current employer and are anxious about “options out there.”

Whatever the case may be, switching careers can be intentional or unintentional. What matters is that you’re well-prepared, and the only way to do so is to learn new skills — hone in on your transferable skills.

Why Hone in on Your Transferable Skills?

There are several reasons you need to develop these skills if you want to go far in life and your career. In a nutshell, honing in your your transferable skills can lead to:

Better Job Offers

Continuous assessment and improvement of your skills widens the pool of job offers for you to make selections from. You’re no longer tethered to one industry as you’re able to lead your career by design, not by default.

People with transferable skills on a resume also open up opportunities for more potential employers.

Increase in Pay and More Responsibilities

You’ve heard the saying “with great power come great responsibility.” In your case, transferable skills make you more marketable to employers which could lead to pay raises.

Although this isn’t an automatic process– you have to be proactive about what you want in the marketplace, there is a chance that these pay raises will come with change in titles and roles.

A Shot at Entrepreneurship

Yes, changing career paths also includes the possibility of working for yourself. With these skills and work experience, you could live anywhere in the world and design a life and career you want.

We’ve talked about why you need to strengthen your transferable skills but what are some these skills, and how can you work on them?

13 Tips to Sharpen Your Transferable Skills

1. Update Your Resume

You might be surprised to know this but yes, updating your resume is a skill. The very first thing you should do while thinking about switching careers is to highlight attributes that make you very desirable candidate to employers.

Think about your volunteer experiences, freelance projects, and school projects. Although they might seem insignificant, they demonstrate your ability to deliver results that several companies are looking for.

While you might have held several positions since college, switching careers will require you to have a different type of resume.

There are three different types of resumes: functional, chronological, and a combination resume. However, if you are looking to switch careers you’ll want to have a functional resume. A functional resume is strengths-based that emphasizes skills that are transferable rather than a collection of dates and job titles.

2. Brush up on Your Communication Skills

Every attempt to get ahead in business and in life starts with the need to communicate effectively. Whether it is interpersonal, intercultural, or multi-generational, the ability to be seen and heard while respecting the boundaries of work relationship matters.

That’s why it’s one of the top skills you need to master. Strong communication skills allows you to effectively tailor your messages to specific audiences, which will make you a stronger asset to any organization.

To hone this skill:

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Pay attention to your listening skills. To communicate effectively, you need to first learn how to understand others.

Your ability to decode overt and implied messages, no matter how nuanced they are, is key to knowing how to foster deep relationships with others.

This article can also give you effective ways to enhance your communication skills:

How to Master Effective Communication Skills at Work and Home

3. Learn Technical (or Business) Writing

Another form of communication, writing, is a skill that can take you anywhere.

Companies communicate a lot through written memos, emails, newsletters, and other audio-visual means. But at the crux of this all is someone or some people who are tasked with translating the organization’s vision into statements anyone can understand.

To hone this skill:

Consider taking some free or paid classes online. You can accomplish this through several community colleges or online platforms like Lynda, Udemy or edX .

4. Practice Public Speaking and Presentation Skills

No matter how intelligent you are, no one will take you seriously if you’re unable to pull off a decent level of persuasion through presentation skills.

Most presentation can be done through either electronic devices or require your physical presence. Your chosen career may require you to be in front of several hundreds of people or you could be charged with developing materials for presentation.

To hone this skill:

Volunteer to lead projects that give you some responsibility for putting together presentations.

Also, try taking courses that will improve your public speaking skills if you feel lacking.

These tips on public speaking would be helpful too:

The Ultimate Public Speaking Tips to Hook and Impress Any Audience

5. Get Comfortable with Identifying Problems and Solutions

Every organization has got its problems no matter how greener the grass is on the other side.

How to hone this skill:

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Practice being resourceful.

Do you know where to find every company policy on the intranet in less than five minutes?

Think about a time you noticed some inefficiency at work and proposed a solution. Think about instances where you lent your voice to a cause which resulted in improved processes for your department.

No matter how small or inadequate you might feel, you’ve got some problem-solving skills that some organizations want.

If you look for more ways to improve your problem solving skills, take a look at this article:

6 Effective Ways to Enhance Your Problem Solving Skills

6. Recognize Your Team-Building Ability

Your ability to smoothly switch careers also depends on how well you can energize your team, especially if you’re aiming for a leadership role. Unfortunately, team-building usually isn’t something you learn on the job in most careers unless you hold a managerial position.

The good thing is that you possibly know one or two things about team-building. Think back to moments in college when you had group projects with colleagues and had to work with 3 to 4 other strangers for months. Were you able to get past your differences and disagreements to focus on the uniqueness of everyone at the table?

Making a career switch might require that you work with multidisciplinary teams whether you have a deep knowledge of what the other team does or not. I can easily think of doctors, nurses, physical therapists, and social workers working closely to achieve the goals in a patient’s care plan.

How to hone this skill:

Look for collaborative projects and team building activities that excite you and challenge yourself with new possibilities.

Try some of these tactics to keep your team motivated as well:

17 Proven Tactics for Motivating Employees and Building a Stronger Team

7. Lean into Your Leadership Skills

Although similar to the previous point, leadership skills extend far beyond building teams, managing time sheets and correcting behavior.

What I’m referring to here is your ability to develop a vision, believe in it, and inspire buy-in from everyone involved. This isn’t about knowing how to run a particular machine; it’s about how to lead a team of people with various backgrounds, experiences, and ideas of how things should be done.

How to hone this skill:

Although more complex than the rest, it all starts with an introspective look into your strengths and weaknesses. Then get a mentor or a coach who can bring out your leadership qualities so you can operate from a place of strength.

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Learn more about the effective leadership types here:

5 Types of Leadership that Help You Build a High Performance Team

8. Improve Your Analytical Skills

Are you good at taking large amount of data and interpreting them? Your skills could come in handy.

Organizations are looking for people to make sense of the data around them, explain how it affects profitability, and make projections based on it. Best of all? You don’t need to be an accountant to be analytical.

How to hone this skill:

Try taking data interpretation classes online or at a community college. Learning Microsoft Excel or Access is also a plus. If you’re ambitious enough, you could consider getting additional certifications to up the ante.

Take a look at these ways to help sharpen your analytical skills:

What Are Analytical Skills and How to Strengthen Them For Success

9. Don’t Discount Your Time Management and Prioritization Skills

How good are you when it comes to deciding how important tasks are, organizing schedules, and coordinating plans?

Should you be willing, there is a market waiting for you out there. Organizations and busy executives are always looking for talented individuals to outsource these tasks to.

How to hone this skill:

Although not everyone possesses secretarial superpowers, you can improve this skill by focusing on taking huge tasks and breaking them into smaller goals or steps in order to achieve a bigger goal.

Here, you can learn to prioritize to achieve more:

The Ultimate Guide to Prioritizing Your Work And Life

10. Embrace Your Creative and Critical Thinking Side

Although it’s often believed that creativity is for the arts and right-brained people, I believe everyone is capable of being creative. In fact, most organizations recognize creativity as a vehicle that will drive successful inventions in the future.

How to hone this skill:

Try doing something fun. As simple as this sounds, you’d be surprised to learn how much. In fact, behavioral and learning scientist, Marily Oppezzo, says taking a walk might be all you need to get your creative juices flowing.[1]

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Anyone can be creative, you just need the right way to train your brain:

What Is Creativity? We All Have It, and Need It

11. Don’t Stop Learning Tech Knowledge and Skills

Being tech-savvy is a huge plus. If you have an affinity with computers, software applications and are abreast of technological improvements, it is a transferable skill that is worth highlighting.

You don’t have to be a young college graduate with silicon valley dreams to work

How to hone this skill:

All you need is the determination and the readiness to learn. This article will give you some ideas on the types of skills to learn:

How to Improve Your Computer Skills to Get Ahead in Your Career

12. Build Networks and Relationships

You aren’t free from networking. Not at the moment. With your goal to switch to a different career, your networking skills will come in handy.

Fortunately for you, networking doesn’t have to be so hard.

How to hone this skill:

Attend conferences and job fairs. Chances are you already have people in your network you can move you closer to your dream career.

To enhance your networking skills, take these steps:

How to Network So You’ll Get Way Ahead in Your Professional Life

Final Thoughts

Although there are several people with the same qualification and degree(s) you possess, what ultimately determines hireability comes down to a myriad of things such as culture fit, how teachable you are, cultural sensitivity, inter-generational awareness, and your ability to navigate uncertainty.

You have a chance to stand out by letting your dream companies know how these soft skills make you an invaluable asset, and how saying ‘YES’ to you is a win-win for both parties.

Happy career switching!

More Resources About Career Advancement

Featured photo credit: Unsplash via unsplash.com

Reference

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