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How to Be Confident and Reduce Stress in 2 Minutes Per Day

How to Be Confident and Reduce Stress in 2 Minutes Per Day

There is a simple strategy that you can use to reduce anxiety, improve your ability to deal with stress, and boost your confidence.

The best part? It works immediately and only takes two minutes to do.

Here’s the deal…

Your Hormones and Your Confidence

Recent research coming out of Harvard University, The University of Oregon, The University of Texas and many other places is revealing that powerful and effective leaders not only share similar mindsets, but also similar hormone levels. More specifically, powerful leaders tend to have higher levels of testosterone and lower levels of cortisol.

Higher levels of testosterone (in both men and women) lead to increased feelings of confidence. Meanwhile, lower levels of cortisol lead to decreased anxiety and an improved ability to deal with stress.

Here’s what that means: if you enjoy these hormone levels, then you are biologically primed to be more assertive, confident, and relaxed. At the same time, you will be less reactive to stress and more likely to handle pressure situations well. In other words, the correct hormone levels can make you feel more confident and less stressed.

Sounds good, right?

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What is particularly important about testosterone and cortisol is that your levels of each hormone can change rapidly depending on the social, physical, and environmental cues that surround you.

What does this have to do with feeling more confident?

Well, it turns out that one of the physical cues that impacts these two hormones is body language. And if you understand how to improve your body language, then you can increase your testosterone, decrease your cortisol, and “magically” feel more confident and risk tolerant.

Let’s talk about the link between body language and confidence…

Body Language: The “Power Poses”

Amy Cuddy is a researcher at Harvard University who studies body language and the impact it has on your hormones.

Cuddy and her team have classified different body positions as “high power” or “low power” poses. In general, the high power poses are open and relaxed while the low power poses are closed and guarded.

Below is an image showing the different types of power poses.

body-language-power-poses
    High Power body language is open and relaxed. Low Power body language is closed and guarded.

    Cuddy and her research team studied the impact of high power and low power poses by conducting a research study on 42 students. (Original article available here.)

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    Here’s how the study went down…

    • First, a saliva sample was taken from each subject and their testosterone and cortisol levels were measured.
    • Second, the subject was asked to sit in either a high power pose or a low power pose for two minutes.
    • Third, a second sample of saliva was taken from each subject and their testosterone and cortisol levels were measured again.

    When the researchers looked at the results, they were stunned by the impact that body language had on the hormones within the body. High power poses increased testosterone by 20 percent and decreased cortisol levels by 25 percent.

    Here’s a graph showing the results…

    testosterone-cortisol-power-poses
      High power poses increased testosterone levels by 20% (which boosts confidence) while simultaneously decreasing cortisol levels by 25% (which reduces anxiety).

      This brings us to the most important question…

      How can you make this actionable in your life?

      Stand Like This for 2 Minutes Per Day

      wonder-woman-power-pose-body-language
        From Left to Right: Lynda Carter poses as Wonder Woman (Image courtesy of ABC TV and Amazon Archives). Christine Lagarde, Managing Director of the IMF stands in a high power pose (Image courtesy of Amy Cuddy). Beyonce strikes a high power pose during a performance (Image courtesy of Getty Images).

        The most well–known and versatile high power pose is nicknamed “The Wonder Woman” pose. You simple stand tall with your chest out and your hands on your hips. The images above show powerful women like Christine Lagarde and Beyonce in classic “Wonder Woman” pose.

        Just to be clear: despite the nickname and the photos, the impact of these poses is just as relevant to men as it is to women.

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        Making This Work in Real Life

        If you’re aware of it, body language is easy to adjust throughout your day.

        But if you’re anything like me, you’ll get busy with other tasks and completely forget to check your body language. Because of this, I’ve found it most useful to insert a high power pose into my morning routine for 2 or 3 minutes and then move on with the rest of my life.

        Here’s a pattern that I have been playing with recently…

        Each morning, I’ll wake up and stand in a high power pose for two minutes. While I’m doing that, I’ll close my eyes, breathe in deeply for a count of 3, hold for 1, and then breathe out fully for a count of 5. In this way, I combine breathing exercises, meditation, and power poses for a relaxing and confidence–boosting start to the day.

        Plus, it only takes 120 seconds. It’s kind of hard to say you don’t have time for it.

        For more ideas on how to improve your morning routine, read this: 8 Ways to Improve Your Morning Routine

        What You Should Do Now

        “It’s easier to act your way into a new way of thinking than to think your way into a new way of acting.”
        — Millard Fuller, Founder of Habitat for Humanity

        Just to be clear: I don’t believe that body language is the end–all and be–all of becoming more confident.

        That said, it is pretty clear that confidence is a two–way street that involves both your mind and body. Sure, your personality and your emotional state will impact your confidence levels, but it’s obvious that assuming better body language, taking up space, and expanding your physical presence can play an important role as well.

        Most importantly, you now have another tool in your toolbox to use whenever you need it.

        If you’re feeling stressed a few minutes before your next presentation, interview, or meeting — take a moment to adjust your posture and stand in a powerful position. Put your hands on your hips, keep your chin up, and your chest out. Doing this for just two minutes will raise your testosterone and increase your confidence, while also decreasing your cortisol and improving your ability to handle stress.

        Your behaviors and emotions are firmly tied. The most powerful leaders don’t merely think a certain way, they carry themselves a certain way. You should do the same.

        Watch Amy Cuddy’s 20–Minute TED Talk

        Want more? You can watch Amy Cuddy talk about her research and the impact of body language in her 20–minute TED Talk. It’s well worth the time.

         This article was originally published on JamesClear.com.

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        Featured photo credit: Nathan Rupert via flickr.com

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        Published on October 7, 2019

        4 Types of Toxic People and How to Deal with Them

        4 Types of Toxic People and How to Deal with Them

        Can a person really be toxic? Well, a toxic person does not refer to those who are affected by the virus or toxic. To be precise, toxic people are those who are very unsupportive, abusive and unhealthy in nature. Their behavior is filled with venom and you will not feel any sort of gentle breeze in their words.

        In this article, you will learn how to spot out a toxic person, and what you can do to deal with them.

        Signs of Toxic People

        To make it more obvious, I have added some signs of toxic people below.

        Manipulative Behavior And Fabricated Mind

        Toxic people are unable to deal with the bitter truth firmly. If you are going to blurt out their fabrications with proof, they will try to change the whole matter with their manipulative behavior. They will titillate you with sensitive words or they will try to frighten you to get rid of the problems.

        Inhuman And Merciless in Nature

        We know that sharing our thoughts with friends will keep us in good mental state. But, if you are not getting fruitful outcomes, you have to understand that you are spending time with toxic friends.

        Toxic people do not know how to put themselves in other’s shoes. They just put on a mask of simplicity. But, in reality, they don’t have feelings for you. Therefore, you should stop sharing your valuable time with them as you will get nothing except annoyance and silence.

        Hypocrisy at Its Best in Their Nature

        Toxic people have a great hunger for respect, adoration, and fidelity. After dignifying them with these valuable elements, you will get nothing; you will be cheated, manipulated and criticized by them. And, if you are not willing to listen to them, you will be controlled by guilt-tripping.

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        Emotional Outburst And Pathological Excuses

        Toxic people always want to see themselves in the positive end. Therefore, to get their job done, they always have an emotional outburst and emotional excuse to make an impulsive impression upon you.

        We do mistakes and it is our duty to accept those mistakes. But, toxic people have their own rules, they have a tendency to present themselves rationally even after committing a mistake. If someone tries to expose themselves with facts, they show no embarrassment and use emotional excuses as a shield.

        Play with Your Emotion And Gradually Erode It

        Toxic people always try to condescend you with critical jokes and when you try to elicit your thoughts, they just burst out laughing. Teasing becomes an important element in your relationship with toxic person. They even give you backhanded compliments to belittle you.

        Thus, using their toxic mindset, they just gradually diminish your abilities as well as intelligence. And you will have nothing left in your hand other than putting up with these things to maintain the silence.

        Well, you probably might have not seen all these signs in one person as there are different types of toxic people roaming around you.

        4 Types of Toxic People

        To understand it better, I’m mentioning the different types of toxic people here.

        1. Conversational Narcissist

        There are some toxic people who do not know how to give importance to others. They will talk about themselves but never ask you about your condition; they will only recall you when they need you or they are facing some sort of problems.

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        2. Emotional Vampires

        These vampires do not suck your blood but dissipate your emotion. They always talk negatively about everyone and compel you to think in the same pattern that they follow. They mask themselves in such a way in front of you that you gradually start giving importance to them. But, ultimately, you will not get any positive outcome from them.

        3. Monsters with Green eyes

        As discussed earlier, toxic people will give you backhanded compliments. Basically, these are called monsters with green eyes. These monsters feel happy when you feel sad. Therefore, they will always try to belittle your achievements, intelligence, and strengths. Along with it, they give compliments with some negativity in it.

        4. Black-Eyed Cats

        These cats always do mew-mew and try to control everything around them. They love to be pampered but, they do not like if someone goes against them.

        If you are in a relationship with such persons, you will be nagged until you are giving them complete satisfaction. In a nutshell, it must be said that you have to align yourself with them if you want to live with them. But, ultimately, you will lose your mental, conversational and emotional freedom.

        How to Deal with Toxic People

        Living with problems is more convenient than living with toxic people. But, toxic people are parasites and therefore, you will see these monsters rambling around you wherever you go.

        However, if you know how to deal with them, it would be very helpful for you and your life would be much easier to live. We have added some tips to assist you, just check these out.

        Get Rid of Intermittent Reinforcement

        We are very optimistic in nature and over the time, this optimism has reached to such a level that we can happily put up with the ‘close losses’ instead of trying to catch the ‘near wins’.

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        B.F Skinner once did an experiment with three rats. He put them in different cages attached with levers. The lever delivered food when it was pressed. In the 1st cage, the lever always delivered food when the rat pressed it. In case of the 2nd cage, food was never delivered by the lever even after pressing it, therefore, the rat understood the lesson and never tried to get food. But, in the third cage, the lever delivered food randomly and as a result, the rat was completely hooked and fixated. He constantly pushed it but didn’t get the food always.

        Well, this is called intermittent relationship and the same thing happens in human relationships where toxic people give you intermittent reinforcement and your heart gets pumped up with optimism. As a result, you will be hooked and your life will be fixated at some point with toxic people.

        You should learn to move on without them and live your life happily because random happiness cannot bring permanent relief.

        Never Make Too Many Allowances And Pardons

        Well, sympathetic attitude is very good and it is also a fact that sometimes toxic people suffer from genuine depression, physical as well as mental illness. But, you have to set a boundary and you cannot allow people to get away with anything so easily.

        If you make too many allowances as well as pardons, it would not be good for you in the long-term. Yes, there are some people who are facing extreme hardships and they are not even toxic in nature. But, all you can do is show some genuine compassion keeping yourself within the boundaries.

        Always Try to Ignore Their Toxic Traps

        Demotivational words are the primary weapon that they frequently use in their implications to detract you. Along with this, they throw words in such a way that you start feeling guilty. Well, you must understand that these are just toxic traps and you should not step on it.

        Always remember that you will have full access to freedom if you stop taking things personally. They not only do this with you but also with everyone. You just have to keep in mind that these toxic words are not based on truth but on their own mental reproduction. So, you just have to ignore this and focus on your work.

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        Show Them Your Beautiful Smile Not the Curves on Your Forehead

        Toxic people have an aptitude to attack mentally, mock disgracefully and diminish shamefully. But, you will not be affected if you don’t surrender yourself. Show them that you are not getting belittled or insulted.

        We all have our problems and we also know that we are capable of solving these problems. Therefore, the matter entirely depends upon us and if we don’t allow these vampires to enter into our life or play with our emotions, they cannot suck our happiness. So, I’d suggest you show your beautiful smile when they buzz around you.

        Don’t Suppress Yourself

        Toxic people will intimidate, bully, pass guilt, and forcefully take money from you to get their job done. They know very well that they are doing wrong and at the same time, they are acquainted with the concept that we are incapable of doing anything against them.

        Most of the time, we keep ourselves quiet until someone speaks up. And because of this suppressive mindset, we are gradually being dragged into their mind games.

        Well, we have to change this concept as it infuses courage into them. We need to obstruct them with firm minds and make them realize the negative consequences of their behavior.[1] If they are upsetting you, just tell them directly. Your direct statement might open a new gate of opportunity that will allow you to help them if they are suffering from genuine problems.

        So, why are you still tolerating these toxic people? Follow the tips mentioned above and deal with them in the right way.

        Featured photo credit: Devin Avery via unsplash.com

        Reference

        [1] Tips for Grooming: Change Your Fixed Negative Belief

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