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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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        James Clear

        James Clear is the author of Atomic Habits. He shares self-improvement tips based on proven scientific research.

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        Last Updated on May 22, 2020

        What Makes a Good Leader: 9 Critical Leadership Qualities

        What Makes a Good Leader: 9 Critical Leadership Qualities

        The word “leader” makes you think of people in charge, high-ranking people: your boss, politicians, presidents, CEOs…

        But leadership really isn’t about a particular position or a person’s seniority. Just because someone has worked for many years doesn’t mean s/he has gained the qualities and skills to lead a team.

        Getting promoted to a managerial position doesn’t automatically turn you into a leader either. CEOs and other high-ranking officials don’t always have great leadership skills.

        So what makes a good leader? What are the characteristics of a leader?

        Good leadership is about acquiring and honing specific skills. Leadership skills enable you to be a role model for a team in any environment. With great leadership qualities, successful leaders come in all shapes and sizes: in the home, at school, or in the workplace.

        The following are some of the many characteristics great leaders exhibit.

        1. A Positive Attitude

        Great leaders know that they won’t have a happy and motivated team unless they themselves exhibit a positive attitude. This can be done by remaining positive when things go wrong and by creating a relaxed and happy atmosphere in the workplace.

        Even some simple things like providing snacks or organizing a team Happy Hour can make a world of difference. An added perk is that team members are likely to work harder and do overtime when needed if they’re happy and appreciated.

        Even in the worst situations, such as experiencing low team morale or team members having made a big mistake at work, a great leader stays positive and figures out ways to keep the team motivated to solve the problems.

        Walt Disney had his share of hardships and challenges, and like any great leader, he managed to stay positive and find new opportunities. In 1928, Disney found that his film producer, Charles Mintz, wanted to reduce his payments for the Oswald series. Mintz threatened to cut ties entirely if Disney didn’t accept his terms, and Disney chose to part ways. But in leaving Oswald, Disney decided to create something new: the iconic Mickey Mouse[1].

        The key is to break down huge challenges into smaller ones and find ways to tackle them one by one.

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        Think about the lessons you can learn from the mistake and jot them down because sometimes you win, and sometimes you learn.

        2. Confidence

        All great leaders have to exhibit an air of confidence if they’re going to succeed. Please don’t confuse this with self-satisfaction and arrogance. You want people to look up to you for inspiration, not so they can punch you in the face.

        Confidence is important because people will be looking to you on how to behave, particularly if things aren’t going 100% right. If you remain calm and poised, team members are far more likely to as well. As a result, morale and productivity will remain high, and the problem will be solved more quickly.

        If you panic and give up, they will know immediately and things will simply go downhill from there.

        Elon Musk is a great example of a leader with confidence. He truly believes that Tesla will be successful, which he has shown many times through his actions. He converted 532,000 stock options at $6.63 each, their value on Dec. 4, 2009, before Tesla went public. It was a hefty bargain considering Tesla’s stock price stood at around $195 per share at that time. He doesn’t apologize for his beliefs and has drawn fire from just about everyone for his political actions.

        You can’t instantly become a very confident person, but all the small things you do every day will gradually make you more confident:

        • List 5 things you like about yourself every day (something different every day), and you’ll appreciate yourself more.
        • Work on your strengths and do your best to enhance them.

        3. A Sense of Humor

        It’s imperative for any kind of leader to have a sense of humor, particularly when things go wrong. And they will.

        Your team members are going to be looking to you for how to react in a seemingly dire situation. It would probably be best if you weren’t stringing up a noose for yourself in the corner. You need to be able to laugh things off because if staff morale goes down, so will productivity.

        Establish this environment prior to any kind of meltdown by encouraging humor and personal discussions in the workplace.

        As a president, Barack Obama exuded confidence and calm during stressful situations. But he was also known for his “dad jokes,”[2] his genuinely funny speeches at the White House Correspondents’ Dinner, and appearing on Zack Galifianakis’s Between Two Ferns.[3] Obama’s sense of humor made him grounded, realistic, and honest, which no doubt helped during some tense moments in the White House!

        Learn to laugh at yourself. Confident people laugh about their own silly mistakes, and when you do this, others will also trust you more because you’re willing to share your experiences.

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        Be observant and learn from the jokes others make. You can also get a lot of inspiration from the internet.

        4. Ability to Embrace Failure

        No matter how hard you try to avoid it, failures will happen; that’s okay. You just need to know how to deal with them.

        Great leaders take them in strides. They remain calm and logically think through the situation and utilize their resources. What they don’t do is fall apart and reveal to their team how worried they are, which leads to negative morale, fear, and binge-drinking under desks.

        Great leaders do, in fact, lead, even when they’re faced with setbacks.

        Henry Ford experienced a major setback after designing and improving the Ford Quadricycle. He founded the Detroit Automobile Company in 1899, but the resulting cars they produced did not live up to his standards and were too expensive. The company dissolved in 1901. Ford took this in stride and formed the Henry Ford Company. The sales were slow and the company had financial problems; it wasn’t until 1903 that the Ford Motor Company was successful and put the Ford on the map.

        Get to the root cause of any problem so you can prevent it from happening again and learn from the mistake.

        By asking “why” 5 times (or more) on why something happened, you can find out the key factor that caused the problem and can find the best solution to tackle the problem.

        You’ll also learn how to prevent this from happening again in the future after finding out a problem’s root cause.

        5. Careful Listening and Feedback

        This is far more complex than it actually sounds. Good communication skills are essential for a great leader. You may very well understand the cave of crazy that is your brain, but that doesn’t mean that you can adequately take the ideas out of it and explain them to someone else.

        The best leaders need to be able to communicate clearly with the people around them. They also need to be able to interpret other people properly and not take what they say personally.

        The Dalai Lama, as a symbol of the unification of the state of Tibet, represents and practices Buddhist values. The Dalai Lama’s leadership is benevolent and aims toward truth and understanding, alongside the other Buddhist precepts. This is a great example for all leaders: if you want to give good directions to others, you have to get feedback from others to understand the situation properly.

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        Encourage communication between team members and establish an open door policy.

        Practice not interrupting team members when they’re talking. Instead, summarize what they say and ask for feedback after you have talked about your ideas.

        6. Knowing How and When to Delegate

        No matter how much you might want to, you can’t actually do everything yourself. Even if you could, in a team environment that would be a terrible idea anyway.

        Good leaders recognize that delegation does more than simply alleviate their own stress levels (although that’s obviously a nice perk). Delegating to others shows that you have confidence in their abilities, which subsequently results in higher morale in the workplace, as well as loyalty from your staff. They want to feel appreciated and trusted.

        Although Steve Jobs was known for focusing in on the smallest of details, he knew how to delegate. By finding, cultivating, and trusting capable team members, Jobs was able to make Apple run smoothly, even when he had to be absent for extended periods of time.

        To know when and how to delegate work to team members, you have to be very familiar with each of them:

        • List out all of their strengths, weaknesses, and personalities.
        • Talk with your team members more to know about their passion and interests.

        Take a look at this guide and learn more about delegation: How to Delegate Work Effectively (The Definitive Guide for Leaders)

        7. Growth Mindset

        Any good leader knows how important it is to develop the skills of those around them. The best can recognize those skills early on. Not only will development make work easier as they improve and grow, it will also foster morale. In addition, they may develop some skills that you don’t possess that will be beneficial to the workplace.

        Great leaders share their knowledge with the team and give them the opportunity to achieve. This is how leaders gain their respect and loyalty.

        Pope Francis has been unusually popular with many Catholics and many non-Catholics. His position isn’t totally traditional, which is part of his appeal, but he also has admirable leadership skills. Pope Francis’s TED talk[4] drew attention because he encouraged leaders to be humble and to demonstrate solidarity with others. This inclusive, kind, and respectful style of leadership is incredibly important for any situation.

        It’s important to spend time talking with other team members individually to understand them.

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        Find out team members’ current challenges and try to give feedback and encouragement so they will grow and do better.

        8. Responsibility

        Great leaders know that when it comes to their company, work place or whatever situation they’re in, they need to take personal responsibility for failure. How can they expect employees to hold themselves accountable if they themselves don’t?

        The best leaders don’t make excuses; they take the blame and then work out how to fix the problem as soon as possible. This proves that they’re trustworthy and possess integrity.

        Howard Gillman is the chancellor of UC Irvine. You might have heard of how the university rescinded a bunch of acceptances, and then changed its mind[5], This past spring, an unusually high number of accepted students decided to matriculate; the school initially responded by rescinding offers over things like missed deadlines. But the college realized this was a mistake and reversed its decision. Gillman and the university accepted responsibility and decided to move past their earlier bad decision.

        Always ask yourself what you can do better or what you should change. Take responsibility and think about what you can do better to prevent this from happening next time.

        9. A Desire to Learn

        It’s safe to say that all great leaders will have to enter unchartered waters at some point during their career. Because of this, they have to be able to trust their intuition and draw on past experiences to guide them.

        Great leaders know that there’s always something to learn from everything they have experienced before. They are able to connect the present challenges with the lessons learned in the past to make decisions and take actions promptly.

        You can either recall what you’ve learned from your memories or search your notes (ideally, a software that you can access anywhere with things well-organized).

        Warren Buffett, one of the richest people in the world, has mostly made the right calls. But in dealing with huge amounts of money, Buffett has also made several multi-million (and sometimes multi-billion) dollar mistakes. He has stated that buying the company Berkshire Hathaway was his biggest mistake[6]. From that poor choice, he realized that it was unwise to pursue “improvements” and “expansions” in the existing textile industry. Despite mistakes like this, Buffett has invested wisely, and it shows.

        To effectively learn from the past, write down lessons you’ve learned from any mistakes you’ve made. Have all the lessons well organized, and when similar things happen again in future, take these lessons as references.

        The Bottom Line

        Leadership traits are learnable. If you practice consistently, you can be a great leader, too.

        Make small changes to your habits when you work with your team, wherever that may be. Most of us aren’t presidents or CEOs, but we all work with other people, and our actions always impact others. This gives every person the chance to develop leadership skills and to stand out from the crowd.

        More Tips on Leadership

        Featured photo credit: Markus Spiske via unsplash.com

        Reference

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